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    8 Simple Strategies To Slow The Ageing Process In Your 60s That You Can Start Any Time

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    Ageing may be inevitable – but it doesn’t always happen at a steady pace. Research shows that our cells tend to age in spurts, with noticeable accelerations around the ages of 44 and 60. During these periods, certain biological changes can make you feel your age more acutely.It’s not entirely clear from the research what’s going on in the body around age 44, other than perimenopause in women. But men go through this speed-up in ageing around this time, too, so, unanswered questions remain.When you near 60, research suggests you’re more likely to face a bunch of factors related to ageing, including the loss of lean muscle mass, as well as a drop in bone density – and both of those things can make you feel older.But hitting those milestone ages doesn’t mean you’re destined to fall off an ageing cliff. Experts say there are plenty of ways to counteract the physical effects of ageing – and even slow them down. That’s why your chronological age (the number on your birthday cake) and your biological age (how old your cells act) don’t always match up.A lot of controlling the effects and speed of ageing comes down to lifestyle choices, which you can implement or adjust at any moment. “It’s never too late to start,” says Barbara Bawer.To help slow the ageing process in your 60s, doctors and a trainer who works with older adults share their top strategies.Meet the experts: Patricia Greaves, CPT, is a trainer and founder of StrongHer Personal Training. Scott Kaiser, MD, is a geriatrician and director of Geriatric Cognitive Health for the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica. Barbara Bawer, MD, is a family medicine physician at The Ohio State University Wexner Medical Center.8 Research-Backed Habits That Can Slow Ageing In Your 60sThe good news in all of this is that you can start making moves at any point to age in the healthiest way possible, according to Scott Kaiser.1. Fill your plate with plants.You don’t need to go full-on vegan, but eating a diet that’s heavy in plants has been linked to healthy ageing, especially heart and brain health. “What we eat plays a critical role in determining our health and well-being,” Kaiser says, calling a focus on plant-based foods your “farm-acy.”A 2024 JAMA study that followed more than 25,000 women for 25 years found that those who followed the plant-based Mediterranean diet had a slew of better biomarkers (molecules found in your blood, tissues and bodily fluids) which were linked to a lowered risk of developing conditions like cholesterol, diabetes and high blood pressure compared to those who didn’t follow the diet. They also had a 23 percent lower risk of dying from any cause.A scientific review published in 2022 noted that plant-based diets are linked to better metabolism, along with less bodily inflammation. There’s also a lowered risk of heart disease when you follow a plant-heavy diet, which is linked to better health.Try The MIND DietAnother style of eating called the MIND diet (it is similar to the Mediterranean diet) focuses on foods to boost brain health, including leafy greens, vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine. Many of these foods are high in phytonutrients that protect your cells from oxidative stress, which can damage cells and raise the risk of developing serious conditions like dementia and cancer, Kaiser explains.Just don’t neglect your protein. It’s crucial to get lots of that macronutrient in the mix to combat the drop in lean muscle mass, Kaiser says. While the recommended daily allowance (RDA) for protein is 0.8 grams per kilogram, researchers suggest that regular exercisers need 1.2 to 1.5 grams per kilogram of protein to support tissue growth.READ MORE: What Is Oxidative Stress? Causes And How To Reduce It, According To Experts2. Do strength and resistance training three to four times a week.Women start to lose muscle mass in their 30s, and then lose 3 to 5 percent of that muscle mass per decade. But lifting a few days a week can help to combat that.“I want more people, especially women, to see strength training as a nonnegotiable for preventing muscle and bone loss and supporting their independence in their later years,” says Patricia Greaves. She suggests doing strength or resistance training three to four times a week to build and maintain muscle.“Resistance training also has a direct impact on our bone density – as we lift, we force our bones to grow stronger,” she says. Given that the risk of osteopenia (a warning sign of osteoporosis) and osteoporosis increases as you get older, this is a pretty important health hack.“Along with strength training, mobility exercises should be done to improve your joint health, allowing you to move with greater ease and confidence,” Greaves says. She recommends leaning into exercises like Pilates, yoga and dynamic stretching for better mobility.READ MORE: How To Exercise During Perimenopause To Maintain A Healthy Body Composition3. Clean up your bedtime routine.You probably already know that you should aim to get seven or more hours of sleep a night, but sleep is way more complicated than just telling yourself to conk out.That’s why Kaiser says it’s so crucial to establish a good bedtime routine now. That means powering down your phone, dimming the lights, lowering your thermostat to create a cool temperature, and creating other habits that signal to your brain that it’s time to wind down.Not only will this help you feel well-rested in the morning, it’ll do your long-term brain health a solid. “The quantity and quality of sleep – needed to clear debris, ‘reset’ neural networks, and provide down-time to various systems in our brains – have profound physiologic impacts that impact our day-to-day thinking, memory, and mood as well as our long-term risk of cognitive decline and dementia,” Kaiser says.A study published in the journal Neurology late last year also doubled down on the link between poor sleep and dementia.4. Schedule regular mindfulness alerts on your phone.It’s easy to roll your eyes at the idea of practising mindfulness meditation, but research shows it can be profoundly helpful for combating stress. One scientific analysis found that people who practised mindfulness meditation had lower levels of anxiety, depression and stress, while an eight-week study of people who followed a mindfulness program found that they had a “significant decrease” in stress levels.“Stress management is very important because it can lead to other things falling off like diet, sleep, and exercise,” Bawer says. “It can also increase inflammation, and stress hormones can affect the way organs function.”Making a point to schedule mindful breaths into your day can create a cascade effect in your body to help you chill out, Kaiser says. (You really only need to bring your attention to your breathing and take a moment to appreciate life, he says.) You can even just create a repeating alarm at a certain point in your day to focus on your breath for a few minutes. “This simple practice can actually unlock the power of meditation and help curb stress,” Kaiser says.5. Invest in a water bottle you love – and refill it throughout the day.Your body is mostly made of water, which is why it’s so crucial to stay hydrated, Bawer says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that women have about 11.5 cups of fluids a day from foods and liquids. But everyone’s needs are slightly different depending on things like your size and how much you tend to sweat during the day.Hydration can support good skin health, cognitive function, and even lower your risk of chronic diseases, Kaiser says. “Chronic dehydration can impact your risk for cardiovascular disease, your kidney health and your brain health,” he says. “You should prioritise drinking plenty of water throughout the day, and be mindful of drinking enough, even when you’re not thirsty.”If you have trouble hitting your hydration goals, consider splashing out on a water bottle that you like the look of and keeping it by your side during the day. You can also set regular reminders in your phone to take a drink, if you’re still not sipping enough.READ MORE: What To Look Out For When Picking A Water Bottle6. Scrutinise your drinking habits.It’s understandable to be a little confused about the relationship between alcohol and your health, especially given that studies keep popping up that suggest a little wine is good for you. But a growing body of research suggests that any amount of alcohol is bad for your health, and even smaller amounts ramp up blood pressure and increase your risk of heart disease.Alcohol has also been linked to several types of cancer, and it’s known to mess with your sleep, which we already established is crucial for healthy ageing. When it comes to drinking, “less is better, but nothing is best,” Bawer says.Kaiser admits that recommendations around alcohol are “controversial,” given that the science around alcohol’s impact on the body continues to change. “But there’s more and more research that indicate that there are health risks with drinking any amount of alcohol,” he says.7. Schedule your next doctor’s appointment, like, now.Annual check-ups – where your doctor checks your blood pressure, listens to your heart, does a physical exam, and orders blood work – are “so important,” Kaiser reminds.This is where your doctor can help stay on top of any health issues you may be experiencing and also detect new problems that you might not even be aware of. “If you detect conditions early, you may be able to significantly reduce your long-term risk of health issues,” Kaiser says. “But if they’re left unchecked, issues can progress and cause damage to your overall health that might have been otherwise prevented.”A good hack for keeping yourself consistent: Schedule your next check-up at your current check-up. That way you’ll at least have something locked in for the future.8. Talk to your doctor about Vitamin D and other supplements.The best way to know if you could benefit from a supplement is to have a conversation with your doctor about your overall health goals, and if you may need blood testing to see if you’re deficient in anything, Kaiser says.There is research that suggests taking Vitamin D can help lower the risk of dementia, and the vitamin is also linked with good bone health, Kaiser says. “But you really want to talk to your doctor first,” Kaiser says. “Not everybody needs to take supplements.”The supplement market is not well-regulated by the Food and Drug Administration, “and so often what you’re taking can be too much, not enough, or just wrong for you even if you meant well,” Bawer adds.READ MORE: The Exact Supplements Women Need To Be Taking, According To StudiesThis article by Korin Miller was originally published on Women’s Health US. More

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      Your Body Ages Rapidly In Your 40s And 60s. Doctors Say These Habits Will Help Slow It Down

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      Talk about a birthday gift I wish I could mark “return to sender.” Just two weeks shy of turning 42, this ominous headline crossed my Slack: “Human ageing accelerates dramatically at age 44 and 60.” Now, I’m no great mathematician, but even I can deduce that in just two years, I’ll supposedly undergo a fit of rapid ageing. In a word – yikes.But let’s rewind for just a sec. That headline comes courtesy of a recent study out of Stanford Medicine, published in the journal Nature, which examined the very, well, nature of ageing by studying participants’ molecules. (The study included 108 participants, both men and women, between the ages of 25 and 75.) What they found was that the molecules didn’t shift in numbers in a linear fashion over time but in bursts around the ages of 44 and 60.“It turns out the mid-40s is a time of dramatic change, as is the early 60s,” said study senior author Michael Snyder, PhD, professor of genetics at Stanford University School of Medicine. “And that’s true no matter what class of molecules you look at.”Initially, researchers assumed that the mid-40s shift they noticed was due to the changes women in the test group were undergoing during perimenopause or menopause. But when they isolated just the men, the same shift was still evident, leading them to theorise that there are other underlying drivers of ageing for both men and women that have nothing to do with perimenopause or menopause.Further research will be needed to identify a lot of these whys – in addition to further validating the results. Given the study’s small participant pool and limited timespan (participants were followed for a median period of 1.7 years), a bigger, longer-term study will be needed.But the initial results were undeniably compelling. So compelling, in fact, that my solution-oriented Virgo brain began wondering what steps I could take now to fend off some of this rapid ageing the study identified.Here, doctors offer their best tips for how to stave off the accelerated ageing as you approach those important ages.Meet the experts: Keri Peterson, MD, is an internal medicine physician based in New York City. Kristen McParland is a NASM-certified personal trainer and nutrition coach. Marisa Garshick, MD, is a board-certified dermatologist and clinical assistant professor at Cornell-New York Presbyterian Medical Center in New York City.As You Approach Age 44…Establish these healthy habits now, and they will serve you during that first ageing burst and beyond by shoring up the immune system, quelling inflammation and more factors that all contribute to getting – and feeling – older.1. Prioritise sleepIf you want unanimous advice on how to set your body up for success for decades to come, it’s this: Get an adequate night’s rest. (All three of the experts WH spoke with agreed!)Quality sleep allows your body to rest and repair, and there’s no shortage of studies documenting the powerful link between catching Zs and keeping the immune system in tip-top shape. And they don’t call it beauty rest for nothing. Says Marisa Garshick, MD, a board-certified dermatologist: “The nighttime is usually a reparative, restorative time for the skin.”Just how many hours a night should you be logging? The American Academy of Sleep Medicine recommends seven or more for adults.2. Cut back on alcohol.One habit that could be disrupting your time in Dreamland? That nightly glass of Chardonnay. “As we age, we don’t metabolise alcohol as easily, and it impairs our sleep quality,” says Keri Peterson, MD, an internal medicine physician, who begins discussing alcohol consumption more aggressively with patients in their 40s. “The metabolite of alcohol is a stimulant, so it wakes us up, often around 3 a.m.” (It’s worth noting that the Stanford study also found shifts in alcohol metabolism around ages 40 and 60.)If possible, Dr. Peterson recommends cutting alcohol out entirely. “Even with one glass, you’re going to have disrupted sleep,” she says.3. Establish a strength-training routine (if you haven’t already).Women start losing muscle mass as early as their 30s. In fact, we lose about 3 to 5 percent per decade. But you can preserve the muscle mass you have – or even build more! – by lifting, even just a few days a week.“It doesn’t have to be five days a week like a bodybuilder in a gym,” says Kristen McParland, a NASM-certified personal trainer. “There’s tons of research that shows just two days a week of full-body strength training can give you a laundry list of positive side effects to your immune system, your muscle mass, your bone density, your mood, your sleep and your heart health.”Of course, you can’t lift the same 1kg dumbbell week after week in the hopes of seeing gains. “In order to see change in a muscular bone joint, you need to challenge the muscle,” McParland says. You can do this by incorporating progressive overload into your routine, which essentially means upping the weight and/or reps every few weeks.The Bottom line, says McParland: “If a client is in [the gym strength training] twice a week, they’re lifting from 30 to 60 minutes full-body and they’re intentionally challenging their muscle groups – that’s the most important part.”READ MORE: Connie Ferguson’s Favourite Strength Training Workouts4. Support your muscles with protein.Show of hands: Who’s heard the saying “muscles are built in the kitchen“? While it’s a bit of a generalisation, there’s certainly a nugget of truth to it, says McParland. “It doesn’t matter how hard you work in the gym if you don’t have an adequate protein and carbohydrate intake to help build the muscle.” While the recommended daily allowance (RDA) of protein has long been .36 grams per pound of body weight, McParland recommends aiming for .8 to 1 gram per pound of body weight to support muscle-building goals.5. Don’t forget the cardio.The heart is a muscle and it needs exercise too. (The Stanford study notes that ageing has been associated with cardiovascular disease.) The Physical Activity Guidelines for Americans recommend a minimum of 150 minutes per week of moderate aerobic activity.But what exactly constitutes “moderate aerobic activity”? “I like to tell my clients that you should start to feel your heart rate go up, maybe you’re a little out of breath, but you could still keep up with a brief conversation,” McParland says. That could take the form of incline walking, biking, hiking, or a light jog (emphasis on the light, McParland adds).6. Protect your skin with SPF.If you aren’t already wearing a daily sunscreen on your face, neck, chest and hands, now is the time to start, says Dr. Garshick. That’s because UV rays cause skin cells to age and can harm the cells’ DNA. (Plus, there’s the increased risk of skin cancer.)When shopping for a sunscreen, make sure it has an SPF of at least 30 (higher is even better) and that it’s marked as “broad spectrum,” meaning it provides coverage against both UVA and UVB rays.READ MORE: The 7 Best Dermatologist Approved SPF Tips That’ll Keep You From Getting Burnt This SummerAs You Approach Age 60…If you are already doing all of the above, here are a few more expert-backed action items to consider adding to your list in your later 40s and 50s.1. Talk to your doc about hormone replacements.During perimenopause and menopause, women’s estrogen and progesterone levels drop. This causes numerous side effects, including hot flashes, weight gain, sleep disturbances and more. You may be able to stave off some of these symptoms – and prevent some age-related conditions – by taking a hormone replacement.“I do recommend women discuss the pros and cons, whether they’re a candidate, and whether they think it’s for them with their doctor,” says Dr. Peterson. “If you’re doing estrogen and progesterone without testosterone, it’s going to help hot flashes, night sweats, vaginal dryness, osteoporosis prevention and just overall sense of well-being. If you also do it with testosterone, that will help support muscle building and libido.”2. Implement practices that help keep your brain stimulated and sharp.Most South Africans will experience some form of cognitive decline by the age of 75, research shows. And while a lot of our brain ageing is determined by genetics, Dr. Peterson recommends keeping the brain stimulated by engaging in activities like hobbies, reading and crossword puzzles. “Menopause is when I start to tell patients that, if you plan on ageing in the same state you’re in now, you have to engage your brain.” She also recommends these types of activities, plus gratitude journaling, to help with mental health. “For some people, it’s a time where I see a little more depression,” she says.3. Add flexibility and balance exercises to your routine.If your strength-training warm ups and/or cooldowns don’t already include flexibility and balance work, now’s the time to incorporate those. “You start to get stiffer, tighter,” Dr. Peterson says. “I usually recommend a lot more stretching and balance training as patients start to approach their 60s.”Balance work could take the form of walking in a straight line by placing one foot in front of the other; closing your eyes and standing on one foot; or walking downstairs without holding onto the handrail. If you’ve got a Bosu ball in your closet (or have one available at your local gym), Dr. Peterson suggests standing on top of the domed portion while doing upper body exercises.READ MORE: These 17 Flexibility Exercises Will Help You Get Bendy4. Consider power moves.If your routine already includes strength, cardio, flexibility and balance work, McParland suggests upping the ante with power training, which will help your reaction time during a trip (and maybe even prevent a fall). “It doesn’t have to be jumping because that can be intimidating,” she says. “It can be simply kettlebell swings or drop hinges where you go up on your toes and drop down into a hinge position, practising your landing technique.”One final note: Remember that wherever you are in your own personal timeline, it’s always a worthwhile moment to start incorporating new healthy habits into your routine. “It’s never too late,” McParland stresses. “I work with clients in their 60s that see really positive changes.”This article by Amy Wilkinson was originally published on www.womenshealthmag.com. More

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      Advice For Your 20s And 30s: What They Don’t Tell You About Ageing

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      It’s rare to find an older woman who doesn’t wish they could give their younger self some advice. With age comes adaptation, lessons and a good dose of resilience. So why not tap into those who have lived it – consider this a page from a thick-ass adulting textbook. We asked three women, all with varying qualifications and experiences on the joys of ageing. Below, some lessons for women in their 20s and 30s as they look to the future. One thing’s for sure: so many things get better with age!

      READ MORE: Actress Temi Otedola On Why She Prefers A Simple Wellness Routine

      Advice #1: Let Go Of Self-imposed Limitations

      The forties for Palesa Boka have been about fully owning and embracing who she is, sans any societal limitations. In the process, she’s decided to show up the best way she knows how. As many of us already know, growing older is always a daunting thought or that arduous but necessary task we avoid, until you actually turn the page! AGE: 44

      I turned 40 in 2019 and oh boy what an unpredictable ride it has been! No one warned me about the self-assuredness that comes with this age! The constant taking stock of all facets of my life, and the self-growth that comes as a result, are just some of the things I wouldn’t trade in for anything. Then there’s the ‘I chooseme’ that comes with this age! I’m learning to prioritise myself and my needs despite the urgency of others’requests. I’d like to believe that I’m a late bloomer. A lot of changes started taking place later in my life. Our 40s aren’t about trying to fit in, I’ve learned. It’s as though our bodies and souls fight back any forced effort placed on them to conform, be likeable or to tone down.

      “I can confidently say that I have finally met my truest self at this age. I’m letting go of self-imposed limitations and embracing the fact that I’m right where I need to be – well, on most days.”

      It’s also the best time for me spiritually, physically, emotionally and sexually. I’m more confident in my skin. I honestly couldn’t give two hoots about what anyone thinks of me [chuckles]. My body? This is all I have to work with, so let’s! Mentally? I can only do better and that’s that! Financially? Well, this remains a tricky area but one that I’m working hard at. The sins of my 20s money mistakes are catching up with me. For instance, if I’d bought a house in my 20s, it’d be paid up by now. But all’s not lost!

      PALESA’S BEST ADVICE

      You don’t suddenly wake up one day to find the guilt, shame and past mistakes magically gone, but your mind evolves to see them differently. In a way, this approach is gentler and more solution-driven than self-pity.

      READ MORE: How To Get Fit In Your 20s – This Is Your Healthy Routine

      Advice #2: Live For Yourself

      Thami Magele, founder of Leungo Education Learning Circles, a company aimed at preparing future-fit children for their active participation in building a better Africa, is passionate about curating a life that overflows with purpose, love and rich experiences.AGE: 49

      As I edge closer to 50, I find myself sympathising with my own mother more and more. She married her parents, siblings, her husband and her children before marrying herself. As a result, her self-worth was left in their hands, and nothing for herself. My mother’s worst mistakes came from the depth of her love for her children, as well as wanting to honour her parents. Her lowest point was her inability to reconcile her mistakes as courage – she could only recognise them as shameful because her decisions didn’t attract the applause of those people whose opinions she valued the most.

      Now more than ever, I’m sympathetic to how we, parents, can hold onto and do things for the sake of our children – to a point where we are broken and left functionally handicapped. Just because a plan failed, doesn’t mean that you have failed as a parent. Children need their parents whole.

      With that bit of reflection out of the way, I am overwhelmed with gratitude and appreciate the grace I receive daily. I’m not self-made and my life is not in my hands. I do my absolute best daily to indulge in some of my favouritethings. Those include watching the sky at night while sleeping alfresco in nature, swapping playlists with my daughter each morning, solo morning walks in nature and spreading love however and wherever I please.The thought of being in love no longer scares me because I now measure love, first and foremost, by how much of it I give to myself, how I choose the company I keep, the spaces I visit, the activities I spend my time doing and the people I choose to share my life and love with. In fact, my worst fear is not doing what I love. My joy and peace are currently my greatest currencies!

      “Whatever fears used to plague and contain me are gone. My life is richer right now! I no longer fear losing assets. “

      THAMI’S BEST ADVICE

      Identify and invest in the things, spaces and people that always bring you peace, joy and fulfilment – instead of those that leave you feeling depleted or questioning yourself. Remember that the societaldefinition of success is informed by an inferiority complex, maintained by power and control and continually instills a feeling of inadequacy. The sooner you ditch the societal definition, the better. Lastly, spend the bulk of your time creating pleasing memories and experiences for yourself and those less fortunate.

      READ MORE: How To Get Fit At 30 – And Important Healthy Habits

      Advice #3: Do Things Without Needing To Excel

      After a long spanning career as an education consultant, Vanessa Francis took her expertise to Room To Read, an NGO dedicated to improving children’s literacy and girls’ education across Asia and Africa – a job she describes as purposeful.AGE: 65

      In 2019, just a few days shy of my 60th birthday, our house burnt to the ground. Days went by and I waited for the shock and sadness at how much we’d lost to kick in, but it just never came. We lost some sentimental items such as family photos, but I was most grateful that no life had been lost.

      Naturally, friends and family thought I’d postpone the 60th birthday celebration that was scheduled in Ballito, KZN, a week after the fire, to another time. I think everyone became more surprised when I announced that the celebration would go ahead as planned. This incident confirmed two things for me: that relationships are important. The photos may be gone but I still have many more chances to create and capture happy memories with my loved ones. I also realised just how much resilience I’ve built over the years. We were now careful and minimalistic about what we were accumulating. I mean, I now have a woman cave as a result of this rebuilding and renovation exercise!

      “When we’re younger, we get upset over the smallest things but as we get older, we allow painful experiences to glide past without getting stuck in that sad moment. Ours was a real cleansing by the fire and an opportunity to do things anew.”

      READ MORE: How To Get Fit At 40 – And Thriving Healthy Tips

      Also, 65 is when I should be slowing down and preparing for retirement. Yet I feel more energised, grounded, centred and eager to learn (which is key for me). I’m also more amped to leave behind a legacy rooted in meaning and purpose through my work as country director for Room To Read. Years ago, I signed up for a drawing class. Now,I take pottery lessons – and I’m so bad at it [chuckles]. The point here is to learn to go with the flow and not listen to my ego’s need for perfection. My perfectionism serves me well at work but in pottery, I get to learn to do things for pure enjoyment without needing to excel.

      VANESSA’S BEST ADVICE

      Whatever’s happening now is for now. Basically, this too shall pass. Your task is to balance yourself and create space for the storm to pass through with ease. More