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Evidence now suggests that rather than a long, steady decline we dramatically age in three distinct spurts in our lives. But experts say it possible to turn back the clock<\/p>\n
With this in mind, longevity experts suggest it might be time for us to stop seeing ageing as a steady decline marked by an increasing number of candles on a birthday cake, but rather a series of instalments that can potentially be waylaid.\u00a0<\/p>\n
Support for this theory can be found in research published by the Wellcome Sanger Institute, Cambridge.\u00a0<\/p>\n
Their scientists found that up until the age of around 70, most people are able to make new blood cells, which are vital for supplying the body with oxygen.\u00a0<\/p>\n
But after 70, our blood cell count drops significantly, raising the risk of anaemia, immune disorders and cancer.\u00a0<\/p>\n
This is because red blood cells are responsible for carrying oxygen around the body.\u00a0<\/p>\n
Fewer blood cells means there’s less oxygen and nutrients being delivered to our internal organs and skin and this causes poor tissue regeneration\u2014triggering visible signs of ageing, like loose, papery, sallow skin and deep facial wrinkles.\u00a0<\/p>\n
This age is regarded as a tipping point because it is when our body finally succumbs to the damage which has been accumulating at a cellular level for decades, which is why it’s crucial to prioritise our health and reduce this inevitable damage right now.<\/p>\n
According to Dr Ali, it is possible to reverse biological aging by focusing on neural health\u2014and he says ‘it’s never too late to start’.\u00a0<\/p>\n
‘Protecting the brain starts with blood supply, so I emphasise a Mediterranean-style eating pattern<\/a> rich in olive oil, legumes and brightly coloured vegetables’, he explained.\u00a0<\/p>\n Your browser does not support iframes.<\/p>\n Dr Ali said: ‘Protecting the brain starts with blood supply, so I emphasise a Mediterranean-style eating pattern rich in olive oil, legumes and brightly coloured vegetables’<\/p>\n Your browser does not support iframes.<\/p>\n Dr Ali shared this as one of three key tips to help increase your chances of living for a century.\u00a0<\/p>\n He said: ‘These foods deliver polyphenols that keep blood pressure in check and maintain the delicate vessels feeding cortical tissue [the outer protective layer of our internal organs].’\u00a0\u00a0<\/p>\n Polyphenols <\/a>are a nutrient found in plant foods like fruits, vegetables, dark chocolate and spices which help reduce inflammation and have been found to reduce the risk of developing type 2 diabetes and heart disease.\u00a0<\/p>\n His second tip was to incorporate\u00a0movement and exercise<\/a>\u00a0throughout the day.\u00a0<\/p>\n This could be as simple as switching to a standing desk, or taking the stairs rather than the lift to boost activity levels.\u00a0<\/p>\n It has long been thought that those who get up and move more tend to live longer than those who lead a more sedentary lifestyle.\u00a0<\/p>\n ‘This is because movement helps the body respond better to insulin, reducing glucose spikes that can damage cells and tissue in the body,’ he said.\u00a0<\/p>\n Frequent or prolonged spikes in our blood sugar levels can lead to the formation of harmful molecules which form when excess sugar binds to protein or fats in the body.\u00a0<\/p>\n Dr Ali said one of the best ways to reverse the clock is to ensure you’re getting enough shut eye between seven and nine hours of good quality sleep a night\u00a0<\/p>\n Your browser does not support iframes.<\/p>\n These compounds are known to damage cells in the body, especially in sensitive areas like the brain, contributing to ageing and increasing the risk of degenerative diseases like Alzheimer’s, the most common form of dementia diagnosed in the UK.\u00a0<\/p>\n Dr Ali added that people should aim for a ‘brisk thirty-minute walk five days a week’, to ward off the cognitive decline associated with dementia.\u00a0<\/p>\n Experts have previously found that people aged between 45 and 65 who increased their activity levels to around two and a half hours a week were less prone to one toxic protein\u2014amyloid<\/a>\u2014spreading in the brain.<\/p>\n Significant clumps of this protein can form plaques in the brain which are thought to be behind the symptoms of Alzheimer’s.<\/p>\n The longevity expert added that exercise also helps preserve volume in the part of the brain linked to thinking and memory.\u00a0<\/p>\n Dr Ali’s longevity tips Eat a colourful Mediterranean diet\u00a0Enjoy 30 minute brisk walk, five times a week\u00a0Sleep 7-9 hours a night in a cool, dark room\u00a0<!- – ad: https:\/\/mads.dailymail.co.uk\/v8\/de\/health\/none\/article\/other\/mpu_factbox.html?id=mpu_factbox_1 – -><\/p>\n Advertisement<\/p>\n ‘Good sleep completes the triad,’ Dr Ali added.\u00a0<\/p>\n ‘Seven to nine hours in a cool, dark room with minimal caffeine after midday allows the body to do its nightly cleansing job.’\u00a0\u00a0<\/p>\n ‘Patients who improve their sleep often notice crisper attention within a fortnight’, he added.\u00a0<\/p>\n Studies show that consistently failing to get enough shut eye can increase the risk of obesity, heart disease and even dementia.<\/p>\n Some studies have suggested that even just one night of restless sleep can increase inflammation in the body, contributing to the effects of ageing.\u00a0<\/p>\n However, too much sleep can also be bad for you.\u00a0<\/p>\n![\"Dr](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/07\/100226283-14897121-image-a-20_1752244922575.jpg\")
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