The Key to Pushing Out Ageing

Ageing is a natural process that most of us will experience, and it can be challenging to navigate as it comes with many changes that can impact our health and wellbeing. However, there are ways to push out ageing and maintain good health for longer. Dr. Claire Steves, a geriatrician and epidemiologist, has spent her career researching and exploring ways to extend healthy life. In this article, we will dive into the key takeaways from her recent interview on the ZOE Science & Nutrition podcast, and how her insights can help us all push out ageing.

1. Identify the natural process of ageing: Dr. Steves explains that ageing is a natural process that most of us will experience. However, the ageing process varies from person to person, and it can be challenging to identify when the decline begins. Most of our abilities will improve until our forties, where it plateaus, and then declines at different rates for different people. Understanding the natural process of ageing helps us to be more proactive in taking care of our health and well-being.
2. Focus on Physical Exercise: Dr. Steves emphasises that physical exercise is essential in pushing out ageing. Exercise helps maintain muscle mass, strength, and flexibility, which are crucial for independence and mobility in later life. She recommends regular physical activity, which includes a mix of aerobic exercise, resistance training, and balance exercises.
3. Prevent Dementia: Dementia is a disease that starts long before the symptoms appear. Dr. Steves advises that we should be proactive in preventing it by leading a healthy lifestyle, including a healthy diet, regular physical activity, and good sleep. Maintaining a healthy lifestyle can help delay the onset of dementia, and for those who already have it, it can help slow its progression.
4. Prioritise Sleep Sleep is vital for our overall health and wellbeing, and it becomes more critical as we age. Dr. Steves emphasises the importance of getting enough sleep, as it helps with cognitive function, immune system function, and hormone regulation. She recommends creating a consistent sleep routine that includes avoiding screen time before bed, maintaining a comfortable bedroom temperature, and avoiding caffeine and alcohol close to bedtime.
5. Pay attention to Diet A healthy diet is essential in pushing out ageing. Dr. Steves recommends a balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains. She also advises limiting sugar, processed foods, and saturated fats, as these can lead to inflammation and chronic diseases.
6. Address Sensory Impairments As we age, we may experience sensory impairments such as hearing and vision loss. Dr. Steves advises that addressing these impairments is critical to maintaining good health and wellbeing. Untreated sensory impairments can lead to social isolation, depression, and cognitive decline. She recommends getting regular hearing and vision checks and using hearing aids or glasses as needed.

Conclusion: Pushing out ageing is a complex process that requires a holistic approach. Dr. Claire Steves offers valuable insights and tips for maintaining good health and well-being as we age. By understanding the natural process of ageing, prioritising physical exercise, preventing dementia, prioritising sleep, paying attention to diet, and addressing sensory impairments, we can all take positive steps to push out ageing and maintain good health for longer.