Experts explain why ageing spikes at 44 and 60 – and the interventions EVERYONE can make to reduce the impact

Although Britons are living longer than ever, the number of healthy years people can expect to enjoy is on the decline.

Latest figures from the Office for National Statistics (ONS) show an average life expectancy of 83.0 years for females and 79.1 years for males.

However at the same time, research suggests that our health is declining earlier – ONS figures show that on average people have just over 60 years of good health, down nearly two years from before the pandemic.

Experts now say that there are two opportunities to age better – and potentially live a longer, healthier life.

A 2024 study by researchers at Stanford monitored cell changes over a period of up to seven years in people aged 25 to 75, and discovered two spikes in our ageing – one at around 44 and the other at 60.

Professor Michael Snyder, an expert in genetics and senior author of the study, told the Telegraph: ‘You really do want to take care of yourself as you approach these periods.

‘Eating better will help with the drop in lipid metabolism which shows up in the 40s. And strength training is important, especially as you hit your 60s, when there is a loss of muscle mass. Always try to track yourself with specific check-ups, so you can make sure things are going fine during these periods.’

To slow signs of ageing and prevent chronic illness, here are the experts’ top tips.

Warning signs in your 40s and what to do about it

Experts say that one of the main changes that occur in the body during our 40s is how we process food, which can leave us at risk of developing cardiovascular disease later in life.

The Stanford research tells us that shifts in our lipid metabolism means our body finds it harder to process fats and sugar as we age, which can result in high cholesterol levels.

When the body doesn’t manage cholesterol, it sits along the artery walls and clogs them. This puts more strain on the heart to pump blood and so blood pressure rises.

Foods containing saturated fats like processed meat, dairy products, baked and fried goods can cause greater damage as we age.

At the same time our bones are also weakening which can lead to life threatening fractures in our later years.

The researchers in the Stanford study found that reported musculoskeletal issues increase sharply after 40.

While research from the Royal Osteoporosis Society has found that we enjoy our peak bone health at the age of 30.

With declining bone density in mind, people in their 40s are at risk of developing osteopenia, the early stage of bone thinning that can precede osteoporosis, if they don’t take action.

Research suggests that up to 40 per cent of over-50s may have osteopenia.

The ROS says: ‘Data shows one in two women and one in five men over 50 will break a bone because of osteoporosis; it is an escalating public health crisis.’

However, for many this decline can be prevented.

‘For most people, this is a silent condition,’ says Professor Hamish Simpson from the Academic Centre for Healthy Ageing at Queen Mary University of London. ‘You are unlikely to know you are suffering from bone thinning until you have a fracture, so prevention is key.’

Smokers, heavy drinkers, people who never exercise and post-menopausal women are most at risk, although bone loss is also a natural part of ageing.

‘Eating well, reducing alcohol intake and increasing exercise can all reduce the risk of falls and fractures in later life,’ says Dr Richie Abel, who leads a bone health research group at Imperial College London. He recommends a diet rich in calcium from food such as dairy products, rather than supplements where possible.

Experts do, however, recommend taking vitamin D supplements. Alongside diet, experts say the most effective intervention is exercise.

‘Any increase in activity is beneficial, but for bones in particular you want loading exercises – jumping or skipping – which create the small shocks that stimulate bone growth,’ Professor Simpson says.

Warning signs in your 60s and what to do about it

As we age, there is a natural decline in performance of our vital organs and experts say that it is key to lessen the strain on them.

Part of the decline can be explained by the change in the way the body processes carbohydrates which increases the risk of diabetes.

According to Diabetes UK, there are 4.4 million people currently living with a diabetes diagnosis and a further 1.2 million with Type 2 diabetes yet to be diagnosed.

Douglas Twenefour, the head of care at Diabetes UK, states, ‘Type 2 diabetes is more prevalent as we get older as a result of a combination of increasing insulin resistance and a reducing ability to make the right amount of insulin.

‘Insulin resistance is where the insulin that is produced does not work properly, and in older people, this could be due to being less physically active and more sedentary.

‘It’s not unusual to lose muscle with age, but this can make it harder for the cells to absorb glucose from the blood, leading to higher blood glucose levels over time which increases the risk for Type 2 diabetes. A positive solution would be to do strength-building exercises at least two days a week.’

Diabetes can also put a strain on other organs like the kidneys.

Fiona Loud, the policy director of Kidney Care UK, says: ‘Natural ageing means we lose about 1 per cent of our kidney function year on year. But if things go really wrong, the average age for people to get kidney failure is 64-85.

‘Many people are unaware that diabetes is the most common cause of kidney damage, plus high blood pressure is a significant risk factor, so anyone with these conditions can be vulnerable.’

Experts say that as we age we are also at greater risk of heart disease.

This is because the heart’s ability for it to regenerate slows as we age, making it more susceptible to disease.

Our arteries can also harden and become narrow with a build-up of plaque which can lead to stroke.

Joanne Whitmore, a senior cardiac nurse at the British Heart Foundation, advises us to get moving, eat a healthy diet, stop smoking and cut down on booze.

She says: ‘The strain on the heart can also be reduced by lowering cholesterol, blood pressure and maintaining a healthy weight. Aim for 150 minutes of moderate intensity activity a week.

‘Eat smaller amounts of meat – if you eat more than 90g of red and processed meat per day, it is recommended that you reduce this to 70g or less.

‘If you want to quit smoking, get in touch with your local stop smoking services. They’ll provide you with support and boost your chances of success. Stick within the recommended guidelines of no more than 14 units of alcohol per week. Drinking more on a regular basis can cause abnormal heart rhythms, high blood pressure, palpitations, damage to your heart muscle and stroke.’