Health
5 major health changes that happen at 60 and what to do about them
New research reveals that we go through a “burst” of ageing at 60 that increases our risk of several health conditions. But we don’t have to sit back and take it.
By Sabrina Rogers-Anderson
Have you ever woken up feeling like you’d aged several years overnight? A new study published in Nature Aging found that it might not be all in your head.
When the researchers examined the molecules and microorganisms of participants aged 25 to 75 over an average period of 1.7 years, they discovered that the ageing process didn’t happen in a steady and gradual fashion.
Instead, 81% of their molecules and microbes underwent 2 bursts of dramatic changes – at ages 44 and 60 – that were linked to potential health concerns.
These findings may seem surprising, but cognitive neuroscientist and University of Newcastle psychology professor Frini Karayanidis says human development is never linear.
“From the moment of conception, our biological systems and their subsystems develop at different rates,” she explains. “Some of our collaborators have found similar breakpoints in brain ageing as well.”
And there may be more to the story than pre-programmed biological changes we’re powerless against.
“It’s just as likely that the patterns found in the study reflect what's going on in people's lives at that time,” says Dr Helena Popovic MBBS, author of Can Adventure Prevent Dementia?. “In your 60s, you become a ‘senior’ and you start to become aware of your own mortality. There's so much research about how our beliefs affect our biology. If you believe things will go downhill as you age, they’re more than twice as likely to go downhill.”
So, before you declare your 60th birthday “Doomsday” and cancel the celebrations, here’s what you can do to stave off these biological changes.
Health changes at 60 and what to do about them
Around age 60, significant changes were found in molecules related to 5 key diseases and systems.
1. Heart disease
Higher blood glucose levels, a reduced ability to process fats and carbohydrates, and rising inflammation in the body can increase the risk of type 2 diabetes and heart disease.
How to fight back: Do strength training for 20 to 40 minutes 3 times a week.
“The standard recommendation is 150 minutes of cardio per week, but I recommend strength training above cardio,” says Dr Helena.
“As you age, your carbohydrate tolerance decreases and you become less insulin sensitive, which increases your risk of type 2 diabetes. But maintaining your muscle mass counteracts that and so many other ills.
“You don’t have to be Arnold Schwarzenegger. Do some squats and lift some hand weights at home. Strength training is the number one way of combating all the declines found in this study.
2. Immune function
A decline in immune function makes it harder for the immune system to identify and fight off infections and abnormal cells.
“Your immune system is absolutely critical for preventing cancer, cardiovascular disease – basically everything,” Professor Snyder explained.
How to fight back: Spend time in nature.
“The importance of spending time in nature is becoming a huge area of research,” says Dr Helena. “You've heard about your microbiome [the collection of microorganisms that live on your skin or in your gut], but there's also an aerobiome, which refers to all the organisms floating around in nature that you need to be healthy.
“Trees release chemicals called phytoncides that strengthen your immune system. When you garden, you inhale a bacteria called mycobacterium vaccae, which stimulates the production of serotonin in the gut and the brain, making it a natural antidepressant.”
3. Metabolism
As your metabolism starts to slow down, fats, carbohydrates, caffeine and other substances become harder to metabolise which can lead to weight gain. This can increase the risk of type 2 diabetes and heart disease.
How to fight back: Avoid ultraprocessed foods (UPFs).
Many of the nutrients that are no longer metabolised as efficiently after 60 are found in UPFs, so cutting back on these will help. You’ll also significantly reduce your risk of several chronic diseases caused by the chemicals in UPFs.
“Everyone knows we're eating too much sugar, but that’s only part of the picture,” says Dr Helena. “The colourings, flavourings, emulsifiers and chemicals in ultraprocessed foods are the real problem.
“People often don’t even realise they’re eating UPFs. I tell my patients, ‘Front is fiction, back is fact.’ Don't believe what’s written on the front of a food packet – go to the back and read the list of ingredients. Anything you can't pronounce and any number is toxic.
“UPFs won’t kill you in a day or a week, but over the years they can give you a chronic disease that will shorten your life significantly.”
4. Kidney function
Kidneys become less efficient at filtering waste from blood, increasing the risk of kidney disease and heart disease.
How to fight back: Get enough high-quality sleep.
“Poor sleep increases the risk of absolutely everything,” says Dr Helena. “I couldn't list a disease, whether it's depression, anxiety, cardiovascular disease, dementia, diabetes or obesity, that isn't negatively impacted by not getting enough high-quality sleep.”
Research shows that kidney disease is no exception. In one study of more than 194,000 people, those who slept less than 6 hours or more than 8 hours a night were at increased risk. Those who had trouble falling asleep, fell asleep easily but also woke easily or used sleeping pills also had a higher chance of developing kidney disease.
5. Muscle health
Muscle mass, structure and strength decline around 60, leading to decreased physical capacity and mobility and an increased risk of disease.
How to fight back: You guessed it – strength training.
“If you don’t do any strength training, you’ll lose 5 to 8% of your muscle mass every decade from your mid-30s onwards,” says Dr Helena.
“By the time you're 70, you’ll have lost a fifth of your muscle, which is a recipe for frailty, falls, type 2 diabetes, cardiovascular disease and a weaker immune system.”
A complex interplay of factors are involved in ageing
While the current study provides an interesting snapshot of the bursts of ageing we experience, Monash University Emeritus Professor Mark Wahlqvist AO believes it’s missing an important piece of the puzzle.
“Some of my research focuses on ecosystem health disorders, which explore the important connections between our biology, the environment and our health outcomes,” he says.
“A bigger pathway analysis would be to show how our microbiomes, our earlier life including our preconception characteristics, our connection with others both genetically and socially, and our connection with nature provide the sum total of the risk to our health and contribute to healthy ageing or otherwise.”
Feature image: iStock/RgStudio
This article contains general information only. It is not intended as medical or health care advice and should not be used to diagnose or treat any symptoms. Always consult with your professional health care provider.
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