Actually, dramatic biological changes at midlife are presenting the body with significant cliff edge moments.
Scientists at Stanford University have discovered that the human body ages dramatically at 2 specific points in our lifespan; 44 and 60. These scientists expected to see a gradual and linear change in the ageing process but in their study found fundamental molecular changes highlighting two cliff edge moments and not a gradual process as had been suspected.
As we hit our mid-40s, pronounced changes were seen in the number of molecules related to caffeine, fat and alcohol metabolism, muscle, skin and cardiovascular function. This might help to explain why many of us struggle with midlife weight gain, pick up niggly injuries like tendonitis and quite suddenly become more sensitive to caffeine and alcohol.
Meanwhile those hitting 60 suddenly find problems with kidney function, immune issues and cardiovascular issues (blood pressure, LDL cholesterol and Blood Glucose control) another significant cliff edge moment placing us at higher risk of developing chronic diseases associated with ageing.
The team also looked at the rate of change after observing many age-related diseases do not rise gradually with the years, but suddenly soars at certain points. For example, Cardiovascular and Alzheimer’s disease rises sharply after the age of 60.
Initially, researchers suspected that majority of changes seen in the mid-40s was being driven by the changes in biochemistry associated with peri/menopause. However, on breaking out the study by sex, scientists found the same shift was happening to men in their mid-40s too.
This study underpins the importance of paying really close attention to health as we approach and navigate midlife. It’s quite possible that some changes are fuelled by lifestyle, behaviours or hard-wired habits (wine o’clock) rather than just biological factors. Regardless of the cause of these biological changes, it is imperative to pay close attention to our health in our mid 40s and early 60s and invest in our healthspan, as there is no guarantee of a long and healthy lifespan.
Here are my top 5 midlife recommendations:
- Food as medicine. Much more than a metaphor, this statement recognises the role that food plays in our human biology. Each and every molecule in the food that we eat translates to changes in our cell biology; from our immune system, hormone balance, brain chemistry, gene expression and microbiome are all regulated by the food that we eat. So really focus on making positive food choices, remove all ultra processed food, add fibre, increase hydration, eat the rainbow (for plant diversity) and add protein from plant sources are the fundamentals in meal planning. It really can make the difference between eating to an early grave or for long term health.
- Improve sleep hygiene. Sleep really is an essential for good health as sleep affects almost every body system including brain, heart, lungs, immune system, metabolism, mood and disease resistance. Our livers are highly active at night. Whilst sleeping, our bodies are busy repairing cells and flushing out toxins. Lack of sleep interferes with this process leading to increased toxin levels and greater stress on the liver. Consider ways to improve sleep include avoid caffeine post 2pm, remove late night snacking which can disrupt the circadian rhythm, the bodies in-built body clock. Limit alcohol – far from helping people sleep, alcohol is a major disrupter to a good night’s sleep interfering with the sleep cycles and is often the culprit to a terrible night’s sleep.
- Mindful movement: Our bodies are designed to move. Fact. Sedentary lifestyles and days being sat at a desk all day long drives inflammation. The trick to making exercise a habit is to find the activity that you enjoy and consistency is key. Small changes done consistently will see a marked change in your biology. Research has shown that a simple post meal 20 minute walk has a marked effect on blood glucose control.
- Be observant and get curious is so important in midlife not to just ignore and put up with those minor symptoms such as headaches / migraine, auto immune flare ups, low mood, brain fog, poor concentration and gastric issues such as bloating, constipation, reflux, discomfort, IBS / IBD issues. Be observant with signs and symptoms as they present. Stay on top of your screening appointments and consider working with a practitioner to run some clinical tests to really understand how your system is functioning. The results provide feedback to your unique biochemistry and can really help inform a nutritional and lifestyle protocol that will support your body to return to a balanced state and promote natural healing.
- Nurturing social connections helps to create a sense of belonging and improves health in all ages. Social isolation can be as bad for health as smoking. Community connection is a key factor in longevity and health of people living in blue zones where people tend to live longer and healthier lives. Studies show socialising is linked to reduced stress, enhanced mental health, and lower mortality rates. By valuing their solid community ties, Sardinians cultivate a fountain of wellness that sustains them throughout life.
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