Humans experience rapid ageing at 44 and 60 – here’s how to slow it down

There are many signs you’re well and truly into midlife. “No foods can replace those lost hormones, but certain foods can help support hormone balance, such as cruciferous vegetables like sprouts, cabbage, cauliflower, broccoli and kale, which contain something called indole-3-carbinol, a plant chemical known to increase oestrogen metabolism.” Rice also says we need to eat fewer carbs as we reach midlife: “A shift in macronutrient intake can help counter midlife weight gain. open image in gallery Women were likely to see the most benefit of weight and strength training, researchers found One characteristic of the Mediterranean diet is moderate alcohol consumption, something that will also help to slow down a midlife ageing burst: “Alcohol is a neurotoxin,” says Dr Federica Amati, head nutritionist at ZOE and author of Every Body Should Know This. “People over 70 become less efficient at processing alcohol, and there’s some compelling data that show too much alcohol in later life can increase the risk of dementia.” Sam Rice agrees: “Many people find they tolerate alcohol less well as they age, and it can contribute to poor sleep and anxiety, symptoms often common in midlife.” Coffee, she says, is less problematic but don’t overdo it: “Too much as you get older and the negative effects, such as increased anxiety and poor sleep, will kick in.” Rice says it’s little wonder many midlifers turn to coffee or alcohol, because it can be a particularly stressful time, “balancing the pressures of teenage children, work, and ageing parents. open image in gallery People dread hearing the word ‘exercise’ but it helps with neurogenesis, the growth of new brain cells Meanwhile, a 2017 study published in the Journal of Bone and Mineral Research found that two 30-minute strength workouts a week improved bone density in postmenopausal women, and a 2020 study from the University of Sydney found that lifting weights can slow cognitive decline.