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Healthy Ageing: Finding Your Balance

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The conversation around ageing is shifting. No longer is the sole focus on extending lifespan; instead, we're increasingly prioritising ageing well. But ageing is a complex journey, often accompanied by challenges that extend beyond the visible signs.



Why Do We Age?

Ageing is influenced by both genetic and environmental factors, leading to gradual cellular and molecular decline. A key player in this process is the mitochondria. Over time, mitochondria become less efficient in producing energy, leading to cellular damage. This damage accumulates, contributing to the deterioration of tissues and organs. These cellular changes, combined with external factors such as lifestyle choices, contribute to the overall impacts of ageing.i



Addressing Signs of Ageing

Aside from the visible impacts of ageing, common impacts include cognitive decline (affecting memory, processing speed, hearing health, and executive function)ii, and a gradual decline in muscle strength and mass, often called Sarcopenia, which affects mobility and can lead to falls and injuriesiii.

One of the most overlooked challenges is the increased risk of malnutrition in older adults. Decreased appetite, difficulties chewing or swallowing, and reduced nutrient absorption can all contribute to inadequate nutrient intakeiv. 

A nutrient-rich diet and other strategies like meal planning, food supplements, and assistance with meal preparation can support maintaining optimum nutrient levels and well-being in later life.

As we age, our nutritional needs change, and it's important to recognise and incorporate these changes into our diet. For example3:

  • Adequate protein levels are crucial for preserving muscle mass and strength.
  • Calcium and vitamin D are essential for maintaining bone health.


Beyond Diet

As we age, adequate sleep is also paramount. It's during sleep that the body undertakes crucial repair and regeneration of tissues, including musclesv.

It's also important to acknowledge the key differences between men and women and the specific challenges they face as they age. While both sexes experience age-related changes, some distinct differences exist. Hormonally, women undergo menopause, bringing a decline in oestrogen levels and men experience a gradual decline in testosterone, which can affect muscle mass and bone density. Physiologically, women tend to lose bone density faster than men, making them more susceptible to fractures. Men are also more prone to certain age-related conditions such as heart diseasevi.

“Understanding these gender-specific differences is crucial for providing tailored healthcare and support to promote healthy aging in both men and women” says Raj Banwait, PhD, Head of Medical, Scientific and Regulatory Affairs, Nestlé Health Science. “It is not a one-size-fits-all solution. It requires a truly holistic approach that considers an individual's unique biological, psychological, and social circumstances.”



Looking Forward

So, what does it truly mean to age well? Ageing well should focus on maintaining a person’s independence and quality of life. While some changes are natural and unavoidable, ageing well requires a holistic approach that addresses all aspects of well-being: physical, mental, emotional, and social. This means focusing on prevention, early intervention, and a proactive mindset, ensuring that our later years are marked by vitality, independence, and a high quality of life.


References:
  1. Lifespan Research Institute. Why We Age: Mitochondrial Dysfunction. [Online] Available at: Why We Age: Mitochondrial Dysfunction | Lifespan Research Institute [Last accessed October 2025]
  2. VeryWellHealth. Cognitive Decline Symptoms in Young and Older Adults. [Online] Available at: Cognitive Decline and Aging: Slowing the Effects [Last accessed October 2025]
  3. VeryWellHealth. What Is Sarcopenia? [Online] Available at: Sarcopenia: Symptoms, Causes, Diagnosis [Last accessed October 2025]
  4. Age UK. Malnutrition signs, causes & prevention. [Online] Available at: Malnutrition signs, causes & prevention | Age UK [Last accessed October 2025]
  5. Age UK. Sleep and Brain Health. [Online] Available at: Sleep and brain health | Age UK [Last accessed October 2025]
  6. VeryWellHealth. Do women or men age faster and better? [Online] Available at: Do Women or Men Age Faster and Better? [Last accessed October 2025]