\u201cIt turns out the mid-40s is a time of dramatic change, as is the early 60s,\u201d said<\/a> study senior author Michael Snyder, PhD, professor of genetics at Stanford University School of Medicine. \u201cAnd that\u2019s true no matter what class of molecules you look at.\u201d<\/p>\n Initially, researchers assumed that the mid-40s shift they noticed was due to the changes women in the test group were undergoing during perimenopause or menopause<\/a>. But when they isolated just the men, the same shift was still evident, leading them to theorize that there are other underlying drivers of aging for both men and women that have nothing to do with perimenopause or menopause. <\/p>\n Further research will be needed to identify a lot of these whys\u2014in addition to further validating the results. Given the study\u2019s small participant pool and limited timespan (participants were followed for a median period of 1.7 years), a bigger, longer-term study will be needed. <\/p>\n But the initial results were undeniably compelling. So compelling, in fact, that my solution-oriented Virgo brain began wondering what steps I could take now to fend off some of this rapid aging the study identified. <\/p>\n Here, doctors offer their best tips for how to stave off the accelerated aging as you approach those important ages.<\/p>\n Meet the experts: Keri Peterson, MD,<\/a> is an internal medicine physician based in New York City. Kristen McParland<\/a> is a NASM-certified personal trainer and nutrition coach. Marisa Garshick, MD<\/a>, is a board-certified dermatologist and clinical assistant professor at Cornell-New York Presbyterian Medical Center in New York City. As You Approach Age 44… <\/p>\n Establish these healthy habits now, and they will serve you during that first aging burst and beyond by shoring up the immune system, quelling inflammation, and more factors that all contribute to getting\u2014and feeling\u2014older.<\/p>\n 1. Prioritize sleep<\/p>\n If you want unanimous advice on how to set your body up for success for decades to come, it\u2019s this: Get an adequate night\u2019s rest. (All three of the experts WH spoke with agreed!) <\/p>\n Quality sleep allows your body to rest and repair, and there\u2019s no shortage of studies<\/a> documenting the powerful link between catching Zs and keeping the immune system in tip-top shape. And they don\u2019t call it beauty rest for nothing. Says Marisa Garshick, MD, a board-certified dermatologist: \u201cThe nighttime is usually a reparative, restorative time for the skin.\u201d <\/p>\n Just how many hours a night should you be logging? The American Academy of Sleep Medicine<\/a> recommends seven or more for adults. <\/p>\n 2. Cut back on alcohol.<\/p>\n One habit that could be disrupting your time in Dreamland? That nightly glass of Chardonnay. \u201cAs we age, we don’t metabolize alcohol as easily, and it impairs our sleep quality,\u201d says Keri Peterson, MD, an internal medicine physician, who begins discussing alcohol consumption more aggressively with patients in their 40s. \u201cThe metabolite of alcohol is a stimulant, so it wakes us up, often around 3 a.m.\u201d (It\u2019s worth noting that the Stanford study also found shifts in alcohol metabolism around ages 40 and 60.) <\/p>\n If possible, Dr. Peterson recommends cutting alcohol out entirely. \u201cEven with one glass, you’re going to have disrupted sleep,\u201d she says. <\/p>\n 3. Establish a strength-training routine (if you haven\u2019t already).<\/p>\n Women start losing muscle mass as early as their 30s. In fact, we lose about 3 to 5 percent per decade<\/a>. But you can preserve the muscle mass you have\u2014or even build more!\u2014by lifting, even just a few days a week. <\/p>\n \u201cIt doesn’t have to be five days a week like a bodybuilder in a gym,\u201d says Kristen McParland, a NASM-certified personal trainer. \u201cThere’s tons of research that shows just two days a week of full-body strength training can give you a laundry list of positive side effects to your immune system, your muscle mass, your bone density, your mood, your sleep, and your heart health.\u201d <\/p>\n WH Strength Programs<\/p>\n Of course, you can\u2019t lift the same 3-lb. dumbbell week after week in the hopes of seeing gains. \u201cIn order to see change in a muscular bone joint, you need to challenge the muscle,\u201d McParland says. You can do this by incorporating progressive overload<\/a> into your routine, which essentially means upping the weight and\/or reps every few weeks. <\/p>\n The Bottom line, says McParland: \u201cIf a client is in [the gym strength training] twice a week, they’re lifting from 30 to 60 minutes full-body, and they’re intentionally challenging their muscle groups\u2014that’s the most important part.\u201d<\/p>\n 4. Support your muscles with protein.<\/p>\n Show of hands: Who\u2019s heard the saying \u201cmuscles are built in the kitchen\u201c? While it\u2019s a bit of a generalization, there\u2019s certainly a nugget of truth to it, says McParland. \u201cIt doesn’t matter how hard you work in the gym if you don’t have an adequate protein and carbohydrate intake to help build the muscle.\u201d While the recommended daily allowance (RDA) of protein has long been .36 grams per pound of body weight<\/a>, McParland recommends aiming for .8 to 1 gram per pound of body weight to support muscle-building goals. <\/p>\n 5. Don\u2019t forget the cardio.<\/p>\n The heart is a muscle, and it needs exercise too. (The Stanford study notes that aging has been associated with cardiovascular disease.) The Physical Activity Guidelines for Americans<\/a> recommends a minimum of 150 minutes per week of moderate aerobic activity. <\/p>\n But what exactly constitutes \u201cmoderate aerobic activity\u201d? \u201cI like to tell my clients that you should start to feel your heart rate go up, maybe you’re a little out of breath, but you could still keep up with a brief conversation,\u201d McParland says. That could take the form of incline walking, biking, hiking, or a light jog (emphasis on the light, McParland adds). <\/p>\n All About Protein6. Protect your skin with SPF.<\/p>\n If you aren\u2019t already wearing a daily sunscreen on your face, neck, chest, and hands, now is the time to start, says Dr. Garshick. That\u2019s because UV rays cause skin cells to age<\/a> and can harm the cells\u2019 DNA. (Plus, there\u2019s the increased risk of skin cancer.) <\/p>\n When shopping for a sunscreen, make sure it has an SPF of at least 30 (higher is even better) and that it\u2019s marked as \u201cbroad spectrum,\u201d meaning it provides coverage against both UVA and UVB rays. <\/p>\n As You Approach Age 60…<\/p>\n If you are already doing all of the above, here are a few more expert-backed action items to consider adding to your list in your later 40s and 50s.<\/p>\n 1. Talk to your doc about hormone replacements.<\/p>\n During perimenopause and menopause, women\u2019s estrogen and progesterone levels drop. This causes numerous side effects, including hot flashes, weight gain, sleep disturbances and more. You may be able to stave off some of these symptoms\u2014and prevent some age-related conditions\u2014by taking a hormone replacement. <\/p>\n \u201cI do recommend women discuss the pros and cons, whether they’re a candidate, and whether they think it’s for them with their doctor,\u201d says Dr. Peterson. \u201cIf you’re doing estrogen and progesterone without testosterone, it’s going to help hot flashes, night sweats, vaginal dryness, osteoporosis prevention, and just overall sense of wellbeing. If you also do it with testosterone, that will help support muscle building and libido.\u201d <\/p>\n 2. Implement practices that help keep your brain stimulated and sharp.<\/p>\n Most Americans (about two-thirds) will experience some form of cognitive decline by the age of 70, research shows<\/a>. (The Stanford study notes previous research finding that diseases like Parkinson\u2019s disease and Alzheimer\u2019s disease have distinct \u201cturning points\u201d around the ages of 40 and 65.) <\/p>\n And while a lot of our brain aging is determined by genetics, Dr. Peterson recommends keeping the brain stimulated by engaging in activities like hobbies, reading, and crossword puzzles. \u201cMenopause is when I start to tell patients that, if you plan on aging in the same state you’re in now, you have to engage your brain.\u201d She also recommends these types of activities, plus gratitude journaling<\/a>, to help with mental health. \u201cFor some people, it\u2019s a time where I see a little more depression,\u201d she says. <\/p>\n 60s Inspo3. Add flexibility and balance exercises to your routine.<\/p>\n If your strength-training warm ups and\/or cooldowns don\u2019t already include flexibility and balance work, now\u2019s the time to incorporate those. \u201cYou start to get stiffer, tighter,\u201d Dr. Peterson says. \u201cI usually recommend a lot more stretching and balance training as patients start to approach their 60s.\u201d <\/p>\n Balance work could take the form of walking in a straight line by placing one foot in front of the other; closing your eyes and standing on one foot; or walking down stairs without holding onto the handrail. If you\u2019ve got a Bosu ball in your closet (or have one available at your local gym), Dr. Peterson suggests standing on top of the domed portion while doing upper body exercises. <\/p>\n 4. Consider power moves.<\/p>\n If your routine already includes strength, cardio, flexibility, and balance work, McParland suggests upping the ante with power training, which will help your reaction time during a trip (and maybe even prevent a fall). \u201cIt doesn’t have to be jumping because that can be intimidating,\u201d she says. \u201cIt can be simply kettlebell swings<\/a> or drop hinges where you go up on your toes and drop down into a hinge position, practicing your landing technique.\u201d <\/p>\n One final note: Remember that wherever you are in your own personal timeline, it\u2019s always a worthwhile moment to start incorporating new healthy habits into your routine. \u201cIt\u2019s never too late,\u201d McParland stresses. \u201cI work with clients in their 60s that see really positive changes.\u201d<\/p>\n Amy Wilkinson is a contributing entertainment editor at Women’s Health, where she edits the magazine’s celebrity cover stories and writes health features. She has previously held editor titles at Entertainment Weekly and MTV News. In 2021, Amy completed her 600-hour teacher-training at Core Pilates NYC to become a comprehensively trained Pilates instructor.<\/p>\n
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