Study shows humans age dramatically at two ages
If you’ve suddenly noticed more wrinkles or aches and pains, or feel like you’ve aged almost overnight, there might be a scientific explanation.
New research indicates that rather than being a steady, linear process, aging happens in two big bursts – one around age 44 and one around age 60.
Stanford University researchers came to this conclusion after completing a study where they tracked the levels of more than 135,000 different molecules and microbes in 108 people between the ages of 25 to 75.
The findings – which show major waves of age-related changes at around ages 44 and 60 – could shed light on why some diseases and health issues pop up at certain ages.
“We’re not just changing gradually over time. There are some really dramatic changes,” said the study’s senior author, Dr. Michael Snyder, a geneticist and director of the Center for Genomics and Personalized Medicine at Stanford University, in a press release. “It turns out the mid-40s is a time of dramatic change, as is the early 60s. And that’s true no matter what class of molecules you look at.”
The researchers tracked the participants, who donated blood and stool samples and skin, oral and nasal swabs every three to six months, for one to seven years, and tested for age-related changes to their molecular profiles. Researchers assessed different molecules, such as RNA, proteins and metabolites, and microbes – the bacteria, viruses and fungi that live in the gut and on the skin.
For 40-somethings, scientists found significant changes in molecules related to alcohol, caffeine and lipid metabolism, cardiovascular disease, and skin and muscle. For those in their 60s, changes related to carbohydrate and caffeine metabolism, immune regulation, kidney function, cardiovascular disease, and skin and muscle were evident.
It’s possible some of these changes could be tied to lifestyle or behavior factors, and researchers plan to study the drivers of those aging bursts.
And while aging is inevitable and genetics play a key role in health, the studies indicate that people should pay closer attention to their health, particularly at those two ages.
“If you’re in your 40s, 50s and 60s, it is important to check in regularly with your primary care physician to make sure you are on top of what’s going on,” said Dr. Amy Crawford-Faucher, a primary care physician with Allegheny Health Network.
She encourages patients who are in their 20s and 30s to think about the lifestyle choices they make when they’re young and how those will impact them when they’re older.
“Think about how you want to feel, how you want to be able to move, how you want to be able to live your life when you’re 75,” said Crawford-Faucher. “That’s really hard, for someone who’s 30, to have those conversations, but you have to think, ‘This is for my future self.’ At every stage of life, people are busy – whether in school, or working, or busy with family – and it gets easier and easier to put off those conversations about how to take care of your 75-year-old self.”
Establishing healthy habits now will serve you later on, she said.
“I think we’re going to learn a whole lot more in the next decade about genomic health, but what it comes back to is healthy lifestyle commitments, which take time, energy and attention,” said Crawford-Faucher.
But, it can pay off. Crawford-Faucher said she has patients in their 80s who participate in sports, are active in their communities, and are mentally sharp, while other patients who are in their 60s “look like they’re in their 80s.”
“I cannot deny that there are people who are dealt a bad hand that is out of their control, but I can tell you that contributing factors for people who aren’t healthy often come down to the same things: smoking, alcohol, lack of physical activity, poor diet choices. Those come back to bite you,” she said.
Goals should include maintaining muscle mass, keeping your heart and weight healthy, reducing alcohol and caffeine, and more.
None of us can avoid aging, but the more positive and healthy we are in our approach to aging, the better off we’ll be, Crawford-Faucher said.
And, she said, it’s never too late to tackle improving your health.
“If you recognize you’re not as healthy as you’d like to be and are worried, it’s good to meet with your family doctor and have that conversation. What do I need to do now so my future self will thank me?” Crawford-Faucher said.
While scientists continue to research age-related declines in physical health, there are multiple ways to improve the chance of maintaining optimal health later in life.
Taking care of your physical health includes staying active, making healthy food choices (including lots of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins), maintaining a healthy weight, getting enough sleep, limiting your alcohol intake, avoiding smoking, proactively managing your health care and seeing a doctor regularly, and maintaining social connections.
And, said Sam Veltre, a health and wellness coach at Wilfred R. Cameron Wellness Center, small changes in these areas can go a long way to support healthy aging.
“The one thing I tell people is that you’re putting in the work now to buy yourself time in the future. When folks are lacking motivation or drive and ask why should they exercise or eat healthy, I tell them the time they spend doing that now is unlocking a much longer, vibrant, fulfilling life in the future,” said Veltre. “You control the controllables.”
He recommends his older clients incorporate weight lifting and resistance training into their routine.
“That all becomes very important for muscular and bone health. It helps folks move and function better through their daily activities, and it goes into helping with balance and coordination,” he said.
The Centers for Disease Control recommends 150 minutes of moderate-intensity physical activity each week, and two days of muscle strengthening exercise weekly. But, said Veltre, the important thing is to get moving.
“Anything is better than nothing, and you have to start somewhere,” he said. “View it as something to work toward.”
In general, he said, the goal is not only to live longer but to live better so that people enjoy more years of their life without pain or disability.
Ultimately, taking care of your physical, mental, and cognitive health is important for healthy aging. Even making small changes in your daily life can help you live longer and better.
In general, you can support your physical health by staying active, eating and sleeping well, and going to the doctor regularly. Take care of your mental health by interacting with family and friends, trying to stay positive and reduce stress, and participating in activities you enjoy.
Taking steps to achieve better physical and mental health may reduce your risk for Alzheimer’s disease and dementia, and other health issues as you age.
There is still a lot to learn about how people age and what habits support healthy aging, but, said Crawfod-Faucher, it’s important to establish and maintain healthy habits.
“The habits and behavior you have now can have an impact on your health 25 years from now,” she said. “It’s hard work, but it will help you to live your best life.”