Maintaining Optimal Health as You Grow Older: Tips for Healthy Ageing

Ageing is a natural process that we all go through. As the years pass, our bodies undergo physiological changes that contribute to the ageing process. While the anti-ageing industry inundates us with promises of turning back the clock, it's important to recognize that ageing cannot be completely reversed. However, by adopting a comprehensive approach to healthy ageing, we can optimize our well-being and lead fulfilling lives. Healthy ageing entails taking care of our physical, mental, and emotional health as we age.

What is Chronological Age and Biological Age?

Did you know that the number of candles we blow on our birthday cake doesn't determine our true age? Before delving into the intricacies of aging, it's important to understand the concepts of chronological age and biological age.

Chronological age is straightforward - it simply refers to the number of years a person has been alive. It's the age we celebrate on our birthday every year and cannot be reversed. However, chronological age is used to determine the primary risk factors for chronic diseases and mortality.

On the other hand, biological age refers to how a person is aging internally and it is more complex to predict as it varies significantly among individuals, even for those with the same chronological age. This is due to the multifaceted nature of aging, which includes factors like genetics, nutrition, health condition, cardiorespiratory fitness, social conditions, and lifestyle. All these aspects contribute to influencing how old an individual appears.

Biological age is a more reliable indicator of a person's health and represents their true age, rather than their chronological age. Two individuals with the same chronological age may have different biological ages. For instance, a 30-year-old who leads an active lifestyle, exercises regularly, and maintains a healthy diet is likely to have a younger biological age compared to another 30-year-old who leads a sedentary lifestyle, lacks exercise, and follows an unhealthy diet - this person is likely to have an older biological age.

There is no definitive method to measure biological age as it involves various factors. However, a healthcare professional may provide an approximation of a person's biological age by analyzing blood samples for specific biomarkers, molecular, and epigenetic markers, taking into account all the factors that influence biological age.

The ultimate goal is to maintain youthfulness indefinitely. While this may not be possible with our chronological age unless we discover the fountain of youth or an elixir to reverse aging, it is certainly possible to sustain a youthful biological age by understanding the concept of healthy aging, familiarizing ourselves with various aspects of aging, and following tips for healthy aging along with supplementary support.

Understanding Healthy Ageing:

Healthy ageing involves making lifestyle choices that support overall well-being and help mitigate age-related health concerns. This encompasses maintaining physical fitness, mental sharpness, emotional resilience, and social connections. By embracing healthy habits and making positive choices, we can enhance our quality of life as we gracefully age. As we get older, our bodies undergo various changes, both internally and externally. These changes can impact the functioning of different body systems. Here are some common changes in body function that occur with aging:

1. Musculoskeletal System: Ageing results in muscle loss (known as sarcopenia) and decreased bone density, affecting mobility, and balance, and increasing the risk of fractures and osteoporosis. Additionally, bone density tends to decrease, making older adults more susceptible to fractures and osteoporosis.

2. Cardiovascular System: The cardiovascular system experiences several changes with age. Blood vessel walls thicken, reducing blood flow and leading to high blood pressure, increased risk of heart disease, and decreased exercise capacity.

3. Digestive System: Ageing reduces the production of digestive enzymes, impacting nutrient absorption, and decreases gastrointestinal efficiency, leading to constipation and digestive issues.

4. Nervous System: Ageing affects nerve cells, resulting in sensory decline, slower reflexes, and a higher risk of neurological conditions such as dementia and Alzheimer's disease.

5. Endocrine System: Hormonal changes occur, such as menopause in women (with declining estrogen) and decreased testosterone in men, impacting bone density, energy levels, and sexual function.

6. Oxidative Stress: Ageing leads to an imbalance between reactive oxygen species (ROS) and antioxidants, resulting in oxidative stress. Excessive ROS can damage cells, DNA, and proteins, contributing to aging and age-related diseases.

7. Cellular Health: As we age, our cellular functions become less optimal compared to our younger years. Older cells have the ability to enter a state known as cellular senescence, where their growth is halted. During this state, these cells release chemicals that affect nearby cells. Consequently, senescent cells contribute to the destruction of surrounding cells and tissues. Furthermore, the aging process hinders the cells' capacity to self-repair, resulting in cellular aging and overall aging of the individual.

8. Chronic Inflammation: Ageing is associated with chronic, low-grade inflammation. This sustained inflammation can damage tissues and is linked to various age-related diseases such as cardiovascular disease, diabetes, and neurodegenerative disorders.

It's important to note that while these changes are common as we age, they do not affect everyone in the same way or to the same extent. Lifestyle factors, genetics, and overall health can influence how these changes manifest in an individual.

While it is not possible to completely halt or reverse the ageing process, there are steps we can take to age gracefully and maintain our well-being. By adopting certain habits, we can positively impact various aspects of aging and mitigate its effects. Although stopping or reversing aging may be beyond our reach, let's explore some healthy aging habits that can help us embrace the journey of aging while preserving our vitality and overall quality of life.

Tips for Healthy Ageing:

1. Prioritize Physical Activity: Regular exercise is crucial for successful ageing. Engage in activities that strengthen your cardiovascular system, maintain muscle mass, and improve flexibility.

2. Maintain a Balanced Diet: A nutrient-rich diet plays a significant role in successful aging. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Stay hydrated, limit processed foods, and moderate your intake of sugar, salt, and alcohol.

3. Cultivate Mental Stimulation: Keep your brain sharp by challenging it with puzzles, reading, learning new skills, or engaging in activities that stimulate cognitive function. Stay socially active, as social interactions help maintain mental and emotional well-being.

4. Prioritize Sleep: Adequate sleep is essential for overall health. Establish a regular sleep routine, create a comfortable sleep environment, and aim for 7-8 hours of quality sleep each night.

5. Manage Stress: Chronic stress can have a detrimental impact on health. Practice stress management techniques such as meditation, deep breathing exercises, yoga, or engaging in activities that bring you joy and relaxation.

6. Stay Hydrated: Proper hydration is vital for maintaining optimal bodily functions. Drink an adequate amount of water throughout the day and limit the consumption of sugary beverages.

7. Regular Health Check-ups: Schedule regular visits with your healthcare provider to monitor your health, detect potential issues early on, and address any concerns promptly.  

In addition to the impact of diet and lifestyle choices on promoting healthy aging and longevity, it is important to consider the role of nutritional supplements. While maintaining a well-balanced diet is crucial for optimal nutrition, certain supplements can offer additional support due to their antioxidant properties and other health benefits. If you are interested in finding a supplement that promotes healthy aging, we invite you to explore our range of supplements that promote healthy ageing.

References

1. https://www.nia.nih.gov/health/what-do-we-know-about-healthy-aging
2. https://www.hsph.harvard.edu/nutritionsource/healthy-longevity/
3. Amarya, Shilpa, et al. ‘Ageing Process and Physiological Changes’. Gerontology, InTech, 4 July 2018. Crossref, doi:10.5772/intechopen.76249.
4. Leyane, Thobekile S., Sandy W. Jere, and Nicolette N. Houreld. 'Oxidative stress in ageing and chronic degenerative pathologies: molecular mechanisms involved in counteracting oxidative stress and chronic inflammation.' International journal of molecular sciences 23.13 (2022): 7273.
5. Erema, Veronika V., et al. 'Biological age predictors: The status quo and future trends.' International Journal of Molecular Sciences 23.23 (2022): 15103.