Understanding the science of biological ageing enables us to examine ways ageing can be a healthy and enjoyable life transition as opposed to a time where disease and reduced quality of life is inevitable. Individuals who are motivated to take an active role in their health and wellbeing to achieve optimal vitality can be empowered with this knowledge, shifting the focus from extending ‘life–spans’ to that of ‘health–spans’ e.g. the period of life spent in good health, disease–free.

The increase of ‘senescent cells’ is one of the primary features of the normal ageing process. Senescent cells accumulate in the tissues of ageing organisms and through their specific profile induce a low grade inflammation characteristic of age–associated chronic disease and frailty. This is known as ‘inflammaging’; the combination of low grade inflammation with ageing. In order to slow this process, we can look to various mitigating nutrition and lifestyle factors.

DIETARY APPROACHES

There is no one–size–fits–all diet; rather there are a number of dietary principles and patterns which are supported by scientific and anthropological literature to reduce disease–risk and improve longevity. The salient themes highlight the importance of varied, wholefood diets (minimally processed and as close to their natural form as possible) including large proportions and varieties of plant foods, adequate protein (animal or plant–based) and healthy fats (such from nuts, avocados or extra virgin olive oil).
In practice following a specific ‘diet’ can feel limiting and unsustainable. Incorporating the above simple principles practically into daily life might look like eating several different types of salad leaves rather than just one or a variety of fruit in season instead of only apples every day. Making the principles work for you practically can be more realistic than trying to follow a rigid diet. This can also increase your enjoyment of food due to the sense of ‘restriction’, which may accompany the ‘diet’ construct. An individual’s ethnic origin and cultural context can be important to inform and inspire specific interpretations of a healthy and longevity supporting diet also.

You may hear about diets for individuals with different health needs, for example prevention of cognitive decline or those with reduced kidney function. Before embarking upon any dietary approach that employs a level of restriction or exclusion of certain foods or even food groups, it’s important to obtain some professional support. This will ensure you will be adequately nourishing yourself for your unique requirements, which, may be very different to your friends or partner’s.

Many people are now becoming aware of the potential benefits of dietary patterns such as Intermittent Fasting and Time Restricted Eating. Whilst these can be beneficial for many people, again they are not appropriate for everyone. More loosely, aiming to consume food and drinks (other than water) during daylight hours only can be a way to recalibrate our body’s’ circadian rhythm; the internal timing system that regulates many physiological and behavioural functions, such as our metabolism (the process by which the body changes food into energy).

Combining a healthy, longevity supporting diet with other lifestyle factors could extend disease–free life expectancies by 8–10 years

THE GUT MICROBIOME

A diverse gut microbiome (ecosystem of microbes living in the digestive system) is associated with lower levels of inflammation, improved immunity and healthspan. Differences exist between ‘community dwelling’ older individuals i.e. those in care homes as opposed to those outside of these settings; ‘community dwellers’ have less diverse gut microbiomes. This highlights the importance of practices which support the maintenance of microbiome diversity; again, consuming a wide variety of plant foods including fruits, vegetables and whole grains, consuming fermented foods such as yoghurt, kefir, sauerkraut and kimchi, eating colourful polyphenol–rich foods (such as broccoli, carrots, red onion, herbs and spices, colourful fruit), spending time in nature and in the garden, minimising stress and avoiding the overuse of oral antibiotics. Through professional guidance, probiotic supplements may also be supportive.

NOURISHMENT BEYOND FOOD

We can nourish ourselves with practices other than food and nutrition. Combining a healthy, longevity supporting diet with other lifestyle factors could extend disease–free life expectancies by 8–10 years.

‘The older you get, the healthier you have been’. (Dr Thomas Perls, aging expert).

Some of these lifestyle practices could include, but are not limited to: never smoking, low alcohol intake, sleeping 7–8 hours per night (and getting support from a health professional for sleep support if this is a challenge for you), engaging in regular leisure activities, daily physical activity (30mins moderate/vigorous activity daily, including walking, gardening, dancing, swimming, general household cleaning/maintenance) and staying outside the ranges considered as underweight or obese.

‘Right tribe’; being part of a social circle or community which prioritises health promoting behaviours

Social factors supporting healthspan include:

• Being able to identify and pursue what gives a sense of purpose e.g. volunteering, role as a grandparent, participation in different community interest groups.
• ƒ Maintaining positive social connections including intergenerational interactions, family or otherwise.
• ƒ Being part of a faith–based community which confers a sense of belonging.
• ƒ Daily rituals to manage stress
• e. g. breathing practices, prayer, meditation, siestas.
• ƒ ‘Right tribe’; being part of a social circle or community which prioritises health promoting behaviours.

What changes can you make in your life to extend your healthspan?