Doctors Recommend These Habits to Slow Down Rapid Aging in Your 40s and 60s

Just weeks before turning 42, a headline on my Slack made me do a double take: Human aging accelerates dramatically at age 44 and 60. The implication? In just two short years, I might experience a sudden surge in aging. Yikes.

The source of this headline is a recent Stanford Medicine study, published in Nature, which analyzed molecular changes in human participants. The study involved 108 men and women between 25 and 75 years old. Instead of a steady, linear change over time, researchers observed abrupt molecular shifts around ages 44 and 60.

Our findings indicate the mid-40s and early 60s are periods of significant biological change, said Dr. Michael Snyder, professor of genetics at Stanford University School of Medicine. Interestingly, these shifts appeared across all types of molecules studied.

Initially, scientists thought the mid-40s changes might be due to perimenopause or menopause in women. However, the same pattern was observed in men, suggesting other biological drivers of aging exist beyond hormonal changes.

The studys scope was limitedparticipants were monitored for a median of 1.7 yearsso further, larger studies will be necessary. Nevertheless, the initial findings are compelling and raise questions about how to slow these bursts of aging.

Expert Advice to Slow Accelerated Aging

Doctors recommend several strategies to reduce the impact of these aging bursts and support overall health:

1. Prioritize Sleep

All experts agree: quality sleep is crucial. It allows the body to repair itself and strengthens the immune system. Dr. Marisa Garshick, dermatologist at Cornell-New York Presbyterian, emphasizes that nighttime is a reparative period for the skin. Adults should aim for at least seven hours of sleep per night.

Alcohol can disrupt sleep, especially as metabolism changes with age. Dr. Keri Peterson advises limiting alcohol consumption to prevent nighttime awakenings and reduced sleep quality.

2. Strength Training

Muscle loss begins in the 30s, at a rate of 35% per decade. Regular strength training preserves muscle mass, bone density, and overall health. Kristen McParland, certified personal trainer, suggests at least two full-body sessions per week, incorporating progressive overload to ensure continual improvement.

Protein intake is also essential. McParland recommends 0.81 gram of protein per pound of body weight daily to support muscle growth and recovery.

3. Cardiovascular Fitness

The heart benefits from regular aerobic activity. Aim for 150 minutes of moderate exercise weekly, such as brisk walking, cycling, or light jogging. Moderate intensity should elevate the heart rate while still allowing conversation.

4. Sun Protection

Daily sunscreen with at least SPF 30 protects skin from UV damage and reduces the risk of premature aging and skin cancer. Broad-spectrum formulas are recommended for both UVA and UVB protection.

Additional Recommendations for Later Years

• Hormone Therapy: Women experiencing perimenopause or menopause may discuss estrogen, progesterone, and testosterone therapy with their doctors to reduce symptoms and support overall health.
• Brain Health: Stimulate cognitive function through reading, puzzles, hobbies, and journaling. This helps maintain mental sharpness and emotional wellbeing.
• Flexibility and Balance: Include stretching and balance exercises in your routine. These prevent stiffness, improve coordination, and reduce fall risk. Balance exercises can include walking in a straight line, standing on one foot, or using a Bosu ball for stability training.
• Power Training: Enhance reaction time and prevent injury through controlled movements like kettlebell swings or drop hinges.

No matter your age, introducing healthy habits can lead to measurable improvements. Its never too late, says McParland, citing clients in their 60s who achieve significant positive changes.

Author: Sophia Brooks