While we often say that ‘age is just a number’ and you are as old as you feel, we have always been told that ageing is a slow and continuous process that unfolds over the years. As you age, symptoms like wrinkles, muscle weakness, sagging skin and greying hair start to appear.

However, a new study published on nature.com suggests that the human aging process is not as uniform as we think. Instead, we age rapidly in two distinct phases, one in our mid-40s and the other in our early 60s.

The study tracked 108 people aged 25 to 75 and studied their molecular markers. It found that ageing does not occur in a smooth, gradual manner. Instead, significant changes in the body occur at two key ages, around 44 and 60.

According to geneticist and study senior author Professor Michael Snyder, director of the Center for Genomics and Personalized Medicine at Stanford University, humans aren’t just changing slowly over time; some really dramatic changes are happening between the mid-40s and early 60s.

Sudden Changes

Dr. Balakrishna GK, Head of Department and Senior Consultant, Department of Internal Medicine, Gleneagles BGS Hospital, Bengaluru said, “The notion that ageing occurs gradually is being reconsidered in view of the new findings. The jump in the ageing process may be related to the significant molecular changes that occur during these periods.” india today,

The doctor explained that there is a significant increase in oxidative stress, inflammation and changes in cellular repair mechanisms in the mid-40s, and by the early 60s the accumulation of cellular damage and reduction in regenerative capacity become more evident.

He adds, “These molecular changes contribute to the visible and functional signs of aging.”

Although the participants in the study were Americans, does this mean that the same pattern of aging applies to the Indian population as well?

According to Dr Prashant Saxena, Senior Director and Unit Head, Pulmonology and Sleep Medicine, Fortis Memorial Research Institute, Gurugram, “The changes that occur in midlife and later life are relevant across all cultures, including India. In Indian culture, these changes are influenced by traditional values, family roles and societal expectations.”

Meanwhile, Dr Vishakha Shivdasani, a Mumbai-based physician practising longevity and disease reversal, says, “India is the diabetes capital of the world. We also have very high rates of cardiovascular disease, and both occur in a much younger age group than in the West. So, yes, while specific patterns may vary by population, the principles of ageing will be more or less the same among people in the same age group.”

What is special about these numbers?

Talking about why the ages of 44 and 60 trigger massive biomolecular changes in the body, Dr Shivdasani says, “Most of us reach the pinnacle of our careers in our mid-40s and with that comes a change in lifestyle. Alcohol and smoking consumption increases, sleep habits deteriorate and processed foods and sugar become part of the daily diet, all of which contribute to aging and even premature aging.”

“Also, around this age, we start to lose muscle mass. Muscle is the currency for your longevity, so most of the biomolecular changes occur at this age. For these reasons, by age 60, heart disease risk increases significantly, and immune regulation becomes an issue,” she says.

Dr. Balakrishna GK explains that these life stages can also be psychologically challenging. “Awareness about aging can affect self-esteem and mental health, which can accelerate the perception of aging. Stressors associated with these life stages, such as dealing with career changes or retirement planning, can further impact physical health and accelerate the aging process.”

Know the signs

Experts say that during these critical periods, individuals suddenly start showing signs of ageing.

People in their mid-40s may experience a decline in metabolic rate, increased skin aging, and increased joint pain.

As they enter their 60s, their symptoms may include more significant cognitive changes, decreased bone density, and an increased prevalence of chronic health problems.

Additionally, Kushal Pal Singh, fitness and performance expert at Anytime Fitness (a fitness club chain), believes that the effects of ageing become particularly evident in people in these age groups, especially those who lead a sedentary lifestyle.

For individuals in their mid-40s, recovery time increases, muscle mass decreases, and the range of motion of joints decreases. In the early 60s, the primary concern shifts to the risk of falls and mobility issues.

Can you pause?

No one can stop time, and similarly, we cannot stop aging. However, several strategies can help reduce its effects.

Dr. Balakrishna G.K. says, “Lifestyle changes are vital to staying healthy. Regular physical activity, a balanced diet rich in antioxidants, and effective stress management can all contribute to healthy ageing. Additionally, staying mentally active and engaging in social activities can have a positive impact on cognitive health.”

What to do at the age of 40 and 60?

Before you turn 40, focus on establishing a strong foundation for health. In addition to eating healthy and exercising, avoid smoking and limit alcohol consumption. Adopting these habits early can help reduce the effects of aging.

Kushal Pal Singh also emphasises that it is very important for people in this age group to improve cardiovascular fitness. Apart from this, focusing on strength training to rebuild muscle mass, as well as exercises that increase flexibility are also important. However, he recommends including light exercises to protect joint health. Even before you cross the age of 40, you should focus on maintaining your muscle mass.

As you approach age 60, it becomes important to emphasize preventive healthcare. Regular checkups and screenings can help detect problems early. Continue healthy eating, regular physical activity, and mental exercise. Incorporating strength training and flexibility exercises can support bone and muscle health while managing chronic stress through relaxation techniques can reduce its effects on aging.

According to Kushal Pal Singh, people in their 60s should prioritise functional training to improve balance. Strength and weight training can help preserve muscle mass, while it is important to focus on maintaining proper posture and overall mobility.

Apart from this, Dr. Vishakha Shivdasani said that monitoring sleep is also very important. “Lack of sleep can reduce your immunity and if your immunity is low, then your chances of getting sick and aging faster increase.”

“It’s been proven that even two nights of poor sleep can increase your cortisol and insulin levels. High insulin and cortisol levels will lead to increased inflammation, and chronic inflammation is a sign of aging,” says the doctor.

Not only how you sleep but what you eat can also affect the aging process. Tracking your diet can help lower blood sugar, insulin, and leptin levels. Doing so can improve metabolic health and reduce your chances of developing chronic metabolic diseases.

(With inputs from Milan Sharma)