Although people in the UK are living longer than ever, healthy life years are decreasing.
The latest data from the Office for National Statistics shows that average life expectancy is 83.0 years for women and 79.1 for men. But at the same time, people enjoy an average of just over 60 years of good health – almost two years fewer than before the pandemic.
Experts say there are two "key windows" to positively influence aging and live longer and healthier lives: around age 44 and around age 60.
Two peaks of aging
A 2024 study by Stanford University researchers tracked cellular changes in people between the ages of 25 and 75 for up to seven years. The result: aging doesn't proceed in a linear fashion, but has two noticeable peaks—one around your 40s and another around your 60s.
Professor Michael Snyder, lead author of the study, emphasizes that taking care of yourself during these periods is crucial: better nutrition helps metabolize fats in your 40s, while strength training is essential in your 60s to curb muscle loss.
Warning signs in your 40s – and what to do
In this decade, the way the body processes food, especially fats and sugars, changes. Lipid metabolism weakens, increasing the risk of high cholesterol and cardiovascular disease. Unmanaged cholesterol accumulates in the walls of the arteries, raising blood pressure and straining the heart.
Foods high in saturated fat – processed meats, some dairy products, baked and fried foods – become more problematic with age.
At the same time, bone density begins to decline. According to the Royal Osteoporosis Society, peak bone health is reached around the age of 30. After the age of 40, the risk of osteopenia (early thinning of the bones) increases, which can lead to osteoporosis. Up to 40% of people over the age of 50 may have osteopenia.
Professor Hamish Simpson from Queen Mary University of London points out that this condition is often "silent" and only discovered after a fracture - so prevention is essential.
What helps:
Balanced diet, with calcium from foods (especially dairy products)
Alcohol reduction and smoking cessation
Regular physical activity, especially weight-bearing exercises (jumping, light jogging, jumping rope)
Vitamin D supplement (as directed by a doctor)
Warning signs in your 60s – and what to do
As we age, the performance of vital organs gradually declines. Changes in carbohydrate processing increase the risk of type 2 diabetes. According to Diabetes UK, millions of people are living with diabetes or without even knowing their diagnosis.
Douglas Twenefour explains that insulin resistance increases with age, especially due to low physical activity and muscle loss. Strength training at least twice a week helps significantly in controlling blood sugar.
Diabetes and high blood pressure also damage the kidneys. According to Kidney Care UK, kidney function declines by around 1% each year from natural ageing, but diabetes is the main cause of kidney damage.
The risk of heart disease also increases, as the heart regenerates more slowly and the arteries harden. The British Heart Foundation advises:
At least 150 minutes of moderate-intensity physical activity per week
Reducing consumption of red and processed meat (no more than 70 g/day)
Smoking cessation and alcohol restriction (maximum 14 units per week)
Regular weight, cholesterol and blood pressure checks
Conclusion: Aging has two key moments where the body changes most rapidly – around the age of 40 and 60. Simple but lasting changes in nutrition, physical activity and lifestyle habits during these periods can significantly reduce the impact of aging and add years of healthy life. /GazetaExpress/
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