Who said being in your 40s is too old to make major lifestyle changes for ageing better? Six women — aged 46 to 65 — participated in an eight-week program that included dietary, sleep, and activity changes. They also received relaxation directions, probiotic and phytonutrient supplements, and nutritional counselling.
According to the study, published in March in the journal Aging, blood tests revealed a biological age reduction of up to 11 years in five of the six women, with the average participant having a 4.6-year decrease.
Dr Tanima Baronia, Deputy Director ICU and consultant anaesthesiologist, Ruby Hall Clinic, Pune, explained that biological age refers to how your body’s cells, tissues, and organs are functioning compared to your chronological age. While your chronological age advances with each passing year, your biological age can either accelerate or decelerate based on various lifestyle choices.
“Regular exercise and a good nutritious diet play a very important role in slowing not only the ageing of the physical system but even our brain and mental health. Women over the age of 40 can age better and remain healthy by several methods,” said Dr Preeti Chhabria, Consultant and Director at the Internal Medicine department at Sir HN Reliance Foundation Hospital and Research Centre.
It’s never too late to make positive changes that can have a profound impact on how you age. However, it is most important to have an understanding of the physiological changes that take place after 40.
According to Dr Baronia, four major changes one needs to be aware of are:
*Hormonal cyclicity and levels progressively drop and with this is the protective effect of these hormones.
*Recovery periods are longer and hence rest and recuperation become mandatory
*With advancing age, if left unchecked, the metabolic rate goes down and with it decreases appetite.
*Sarcopenia (muscle loss) and osteopenia gradually set in.
To accommodate these changes, lifestyle adaptations must be looked into. Acceptance of the ageing phenomenon is key. You cannot reverse it but you can equip yourself to deal with it better. According to the experts, making these changes can help you age gracefully.
A judiciously curated meal becomes a necessity to combat decreasing appetite. Put an emphasis on eating a balanced diet rich in fruits, vegetables, whole grains, lean meats, and healthy fats, which includes all the micronutrients, macronutrients, and vitamins.
Understand how hormonal changes can affect your well-being and appearance. Those women experiencing post-menopausal symptoms can also improve their health by taking several supplements that give micro amounts of estrogen to control mood changes.
Regular exercise, encompassing both cardiovascular workouts and strength training, helps maintain muscle mass, bone strength, and metabolic health. Exercise also uplifts mood and reduces the risk of chronic illnesses.
Ensure you get sufficient, restorative sleep, ideally 7-9 hours a night, to facilitate bodily repair and regeneration. Adequate hydration can help skin elasticity. Develop a consistent skincare regimen.
Chronic stress can expedite the ageing process. Incorporate stress-relief practices such as yoga, meditation, or mindfulness into your routine. Maintain strong social bonds for emotional and cognitive health. Eliminate harmful habits like smoking, limit alcohol consumption, and reduce intake of sugary and processed foods.
Keep up with routine medical checkups to detect and address emerging health issues early. Here are 8 cancer tests every woman should get.
Embracing these lifestyle adjustments in your 40s and beyond can lead to graceful ageing, improved overall health, boosted self-confidence, and a greater sense of well-being.
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Rishika SinghRishika Singh is with the Explained Desk of The Indian Express. She en… read more
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