You grow older rapidly at ages 44 and 60. Can you prepare for it?

While we often say that ‘age is just a number’ and that you’re only as old as you feel, we’ve always been told that ageing is a slow and constant process that unfolds over the years. As you grow older, signs like wrinkles, muscle weakness, sagging skin, and greying hair make an appearance.
However, a new study published on nature.com suggests that human ageing doesn’t progress as evenly as we thought. Instead, we age rapidly during two distinct bursts, one in our mid-40s and another in our early 60s.
The said study monitored 108 people, aged between 25 and 75, and by studying their molecular markers. It was found that ageing doesn’t happen in a smooth, gradual way. Instead, significant changes in the body occur at two key ages, around 44 and 60.
According to Professor Michael Snyder, geneticist, director of the Centre for Genomics and Personalised Medicine at Stanford University, and senior author of the study, humans are not just changing gradually over time; there are some really dramatic changes happening during the mid-40s and early 60s.
“The notion that ageing occurs gradually is being reconsidered in light of new findings. The surges in ageing may be linked to significant molecular changes during these periods,” Dr Balakrishna GK, HOD and senior consultant, internal medicine, Gleneagles BGS Hospital, Bengaluru, tells India Today.
The doctor adds that in the mid-40s, there is a marked increase in oxidative stress, inflammation, and alterations in cellular repair mechanisms, and by the early 60s, the accumulation of cellular damage and diminished regenerative capacity become more pronounced.
“These molecular shifts contribute to the visible and functional signs of ageing,” he adds.
However, the participants in the study were American, so does that mean the same ageing patterns apply 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, “Midlife and later-life transitions are relevant across cultures, including in India. In Indian culture, these changes are shaped by traditional values, family roles, and societal expectations.”
Meanwhile, Dr Vishakha Shivdasani, a Mumbai-based physician practising longevity and disease reversal, mentions, “India is the diabetic capital of the world. We also have a very high rate of cardiovascular disease, both of which occur in a much younger age group compared to the West. So, yes, while specific patterns might change from population to population, the principles of ageing around the same age group will be almost the same.”
Talking about why ages 44 and 60 are triggers for massive biomolecular shifts in the body, Dr Shivdasani says, “Most of us reach a peak in our careers in our mid-40s and with that comes lifestyle changes. Alcohol consumption and smoking go up, sleep patterns are disrupted, and processed food and sugar become a part of the daily diet, all of which contribute to ageing and even premature ageing.”
“Also, around this age, we start losing muscle mass. Muscle is your currency for longevity, so most of the biomolecular shifts that happen seem to occur at this age. For these reasons, by the age of 60, the risk of cardiovascular disease increases significantly, and immune regulation becomes an issue,” she states.

Many factors contribute to rapid ageing in mid-40s and early 60s (Photo: Getty Images)

Adding to this, Dr Balakrishna GK mentions that these age milestones can also be psychologically challenging. “The awareness of ageing can affect self-esteem and mental health, potentially accelerating the perception of ageing. The stress associated with these life stages, such as dealing with career transitions or retirement planning, may further impact physical health and accelerate ageing.”
Experts mention that during these critical periods, individuals may experience sudden signs of ageing.
In their mid-40s, people might notice a decline in metabolic rate, more pronounced skin ageing, and increased joint discomfort.
As they enter their 60s, signs may include more significant cognitive changes, decreased bone density, and an increased prevalence of chronic health conditions.
Additionally, Kushal Pal Singh, fitness and performance expert at Anytime Fitness (a fitness club chain), feels that the impact of ageing becomes particularly evident in people within these age groups, especially those with a sedentary lifestyle.
For individuals in their mid-40s, recovery time increases, muscle mass decreases, and range of motion for joints reduces. In the early 60s, the primary concerns shift to the risk of falling and mobility issues.
No one can stop time, and similarly, we cannot halt ageing. However, several strategies can help mitigate its effects.
“Adopting lifestyle modifications is crucial for staying healthy. Regular physical activity, a balanced diet rich in antioxidants, and effective stress management can all contribute to healthier ageing. Additionally, staying mentally active and engaged in social activities can positively impact cognitive health,” states Dr Balakrishna GK.
Before reaching your mid-40s, focus on establishing a strong foundation for health. Apart from eating healthy and working out, avoid smoking, and limit alcohol consumption. Building these habits early can help minimise the impact of ageing.
Kushal Pal Singh also emphasises that for people in this age group, improving cardiovascular fitness is crucial. Additionally, focusing on strength training to rebuild muscle mass, along with exercises that enhance flexibility, is vital. However, he advises incorporating light-impact exercises to protect joint health. Even before hitting 40, you should focus on maintaining your muscle mass.

Focusing on fitness can help slow the aging process (Photo: Getty Images)

As you approach your 60s, it becomes important to emphasise preventive healthcare. Regular screenings and check-ups can help detect issues early. Continue with healthy eating, regular physical activity, and mental exercises. Incorporating strength training and flexibility exercises can support bone and muscle health while managing chronic stress through relaxation techniques can reduce its impact on ageing.
According to Kushal Pal Singh, individuals in their early 60s should prioritise functional training to improve balance. Strength and weight training can help preserve muscle mass while focusing on maintaining a proper posture and overall mobility is essential.
Additionally, Dr Vishakha Shivdasani mentions that monitoring sleep is also crucial. “Sleep deprivation can reduce your immunity, and if your immunity is low, the chances of falling sick more often and ageing faster increase.”
The doctor adds, “It’s been proven that even two nights of poor sleep can raise your cortisol and insulin levels. High insulin and cortisol levels will increase inflammation, and chronic inflammation is a marker of ageing.”
Not just how you sleep but also what you eat can impact the ageing process. Monitoring your diet can help reduce blood sugar, insulin, and leptin levels. Doing so can improve metabolic health and lower the chances of developing chronic metabolic diseases.
(With inputs from: Milan Sharma)