The UK currently has an ageing population.
Around 19% of Brits are over the age of 65, which equates to around 11 million people. Within 10 years, this figure could rise to 22% or over 13 million people.
Our ageing population is partly down to a decrease in fertility, but it is also thanks to advances in modern medicine and rising life expectancy.
According to government figures, one in five girls born today will live to be 100.
And yet there are lifestyle choices we are all making that could be prematurely ageing us. Here are five steps you can take to turn the tide.
1. Cut down on alcohol and tobacco
Alcohol damages DNA, directly leading to biological ageing. Too much alcohol can also increase the risk of later-life issues like Alzheimer’s, heart disease, and some cancers.
An Oxford University study recently concluded that issues arose for those who drank over 17 units of alcohol a week. The NHS recommends no more than 14 units, which is equivalent to around 6 pints of beer or a bottle and a half of 13% wine.
Alcohol shortens telomeres, DNA–protein structures found at both ends of each chromosome that help to preserve the information in our genome. A 2022 Italian study suggests that omega-3 could help to increase the length of telomeres, potentially helping to undo some of the damage.
Smoking is thought to reduce the production of collagen, a protein that the body produces to help keep our skin healthy. Our body naturally produces less collagen as we age – causing our skin to wrinkle – but smoking can further the decrease in collagen production, ageing your skin faster.
Four main factors can contribute to the ageing process – and more specifically the diseases we associate with ageing. These are:
- Having a body mass index (BMI) of more than 30
- Being active for less than three and a half hours a week
- An unhealthy diet, low in fruit, vegetables, and whole-grain bread
- Smoking.
Avoiding these lifestyle choices could add more than a decade to your life.
2. Get some (but not too much) sun
Spending too much time in the sun can age your skin, thanks to the ultraviolet (UV) in sunlight. So, it is important not to spend too much time in direct sunlight, especially during the height of summer and at the hottest times of the day. Also, be sure to wear suncream.
Sunlight is, though, a great source of vitamin D. It isn’t easy to get this nutrient solely through food.
The sun is a great source of vitamin D during the British summer but it is harder to come by in the winter when the days are shorter, the sun is lower in the sky, and there is generally less sunny weather. Taking vitamin D supplements in the winter could help to reduce the effects of ageing.
3. Be more active
Humans lose around 1% of muscle mass each year after the age of around 35. That’s why being sedentary is more of an issue as we get older. Building muscle becomes harder at the time when we need to rebuild it most.
Failing to rebuild muscle can lead to conditions like osteoporosis, as well as general frailty.
Simple exercises like walking could make all the difference. While 10,000 steps a day is normally recommended, depending on your age and fitness level this could be lowered to around 5,000. You might also consider low-impact exercises like swimming, yoga, or walking football.
When you are out and about, take the stairs rather than a lift or escalator.
Simple steps like this could help to rebuild muscle and keep you fit, healthy, and stronger for longer.
4. Ensure you maintain a healthy diet
A balanced diet is a key to staying healthy. While you might have tried many diets, simply sticking to foods like fruit, vegetables, beans, and grains – plus healthy fats like fish and nuts – might be the best plan to consider.
You’ll get a good balance of nutrients like vitamin C and omega-3. These foods can also help to increase the length of telomeres, the DNA proteins that alcohol attacks.
Stay clear, or at least limit your intake, of processed meat and sugary foods.
Remember that a balanced diet will be healthier if it’s part of a healthy lifestyle. Stay active and cut back on tobacco and alcohol.
If you want to go on a diet, remember that success is not necessarily measured by weight loss. A balanced diet of food that you enjoy will make healthy eating a part of your lifestyle and help good habits to form.
5. Try mindfulness to reduce stress and improve sleep
Getting good quality sleep, and keeping stress to a minimum, are vital for your health.
The NHS confirms that insufficient or poor quality sleep can lead to irritability, tiredness, and a lack of focus. Longer term, it can lead to an increased risk of obesity, heart disease, and diabetes, ultimately lowering your life expectancy.
Last year, you might have read our look at why preparing your body for the perfect night’s sleep starts the moment you wake up, in which we offered sleep tips you could use throughout the day.
You might use technology to help you get better sleep, to wake up feeling more energised, or to help you relax in the evenings. Think about what causes you stress and use relaxation and mindfulness techniques to combat these issues before they trigger anxiety.
Be sure that you have solid evening and morning routines that avoid caffeine, tobacco, and exercise close to bedtime. You’ll want to ensure that your bedroom is the right environment for sleep too. That means keeping tight control over light, noise, and temperature.
