How to Handle Spikes in the Aging Process

By Lizzie Streit, MS, RDN, LD 

Aging is a universal experience, but it’s common to feel unprepared or uninformed about the changes that come with it. Along with many good aspects of getting older comes deviations in how your body functions, processes nutrients, and handles activity. Although there are still a lot of unknowns, science continues to reveal more and more about what happens during aging. 

This article highlights recent discoveries related to the aging process. You’ll learn what ages are associated with major changes that contribute to chronic diseases and death and how to promote healthy aging through diet and lifestyle. 

How Aging Occurs in Bursts 

Recently, researchers discovered that the aging process includes two distinct periods of change around 44 and 60 years old. These bursts of aging are associated with big shifts in molecules, like protein and byproducts of food breakdown, and microbes, such bacteria in the gut and on the skin. 

The study uncovered that the mid-40s are marked by weakened skin, muscles, and bones, as well as a diminished ability to process alcohol. Metabolism of caffeine, fats, and sugars also gets less efficient during this time period. 

Around 60, adults go through another series of changes when immune function takes a dive and skin and muscles continue to weaken. The kidney and heart do not function as well as they did during younger decades, possibly contributing to a rise in kidney and cardiovascular diseases. Finally, carbohydrate metabolism gets even more sluggish. 

How to Promote Healthful Aging 

The best way to address aging-related health effects is prevention. In other words, making diet and lifestyle choices that benefit the organs and processes that weaken with age is better than waiting until it’s too late. 

For example, incorporating strength training and cardio into your workout routine is helpful for preserving muscle mass. This may help blunt the effects of aging spikes in your mid-40s and 60s. The same goes for healthy eating. If you work on limiting alcohol and sugar intake and eating balanced meals without excess fat or carbohydrates now, you’ll be prepared for the related metabolic shifts that come as you get older. 

While it may seem overwhelming to tackle the many aspects of diet and lifestyle that aging impacts, small changes can make a difference. If strength training is new to you, start by lifting weights or doing a series of pushups and squats one to two times a week. Gradually increase intensity the number of days you do these exercises as time goes on.  

To eat better, identify low hanging fruit, such as swapping sugar-sweetened beverages for water or prepping healthier options for breakfast in advance. Getting started with a healthy diet meal delivery program is a great choice if you’re short on time and energy. The more you do today, the better you’ll feel in the years to come. 

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