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If you’re a woman entering her senior years, you’ve likely realized that getting older now means you can live a robust life well into your 80s, 90s or even past 100. While that’s a hopeful thought, it can also be daunting. The good news is that thanks to breakthroughs in epigenetics, inflammation control, neuroscience and regenerative medicine, you can, to a great extent, control how you age.
I’m not only a woman facing my own aging (about to turn 75), but I’ve also been in the fields of aging and longevity for nearly 40 years, and am the author of Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspan, and Lifespan, a woman’s guide to increasing health and vitality as we age. This isn’t just about adding years to your life but it’s also about adding life to those years — physically, mentally and emotionally. Here are five powerful tools to get you on your way.
1) Unlock Your Cellular Power: The Science of Epigenetics Can Work for You
This may sound complicated, but trust me, it’s not. We often think of our genes as our destiny when it comes to how we age … that it’s all predetermined. But recent research from Alphabet’s Calico Labs reveals that up to 90 percent of our healthspan, brainspan and lifespan have more to do with epigenetics. Epigenetics is about how environmental and lifestyle factors, such as diet, exercise, sleep and even mindset, influence how our genes express themselves and how we age through the foods we eat, the exercise we do, the quality and quantity of our sleep and even our attitudes toward aging.
Action Step:
- Most importantly, you should throw out all ultra-processed foods and seed oils from your pantry. Start eating more foods with polyphenols — think berries, dark chocolate and green tea. These foods activate longevity genes and help protect against cellular aging.
- Give yourself an attitude adjustment. Research shows that having a positive attitude towards your aging can add up to 7.5 years to your life and help you feel more vital and energetic.
- Wearable technology, like the Oura Ring, Fitbit or Apple Watch, can track sleep, activity and recovery, helping you fine-tune your habits for optimal health.
2) Combat Inflammation: The Silent Aging Accelerator
Chronic inflammation is one of the hallmarks of aging, contributing to everything from joint pain to brain fog and chronic diseases. After menopause, women often experience an increase in inflammation, making it more important than ever to manage it for better long-term health.
Action Step:
- Cut back on gluten, dairy and sugar, which are common inflammatory foods. Instead, focus on eating anti-inflammatory foods like leafy greens, fatty fish (like salmon) and nuts. By following these dietary changes, I was able to eliminate my chronic aches and pains within six weeks — proof that inflammation reduction is one of the best gifts you can give your body.
- Turmeric and ginger are two powerful anti-inflammatory spices. I make a daily turmeric latte with almond milk, which has become a delicious ritual.
3) Sculpt Your Brain with Neuroplasticity
When I hit my 60s, I noticed that my memory and mental sharpness weren’t what they used to be. But the good news is that the brain is not static. Neuroplasticity — our brain’s ability to adapt and grow new neurons — means we can enhance cognitive health throughout our lives.
Action Step:
- Stimulate your brain by learning new things. Continuing to try things like learning a new language or a musical instrument after age 45 helps promote brain health.
- Protect your hearing. Hearing stimulates the brain, and impaired hearing can cause the brain to atrophy. Get checked by an audiologist, and if they prescribe hearing aids, wear them!
- Cut back on alcohol. I’ve always loved a glass of wine with dinner until I learned that even moderate drinking poses a cognitive and cancer risk. Alcohol is a neurotoxin, so stick to the guidelines of no more than one drink per day — five ounces of wine, 12 of beer and one of hard liquor.
4) Rejuvenate Your Body at the Cellular Level: The Promise of Regenerative Medicine
While stem cell therapies and gene editing are sexy, they are still evolving. However, we have natural ways to stimulate our body’s regenerative processes. Through exercise and intermittent fasting, we can rejuvenate our cells and slow down the aging process.
Action Step:
- High-intensity interval training using a variety of cardio workouts stimulates stem cells and improves mitochondrial health — as well as builds muscles and increases energy. Research suggests that HIIT can even reverse the signs of aging by boosting mitochondria capacity. Mitochondria are the energy factories in your cells.
- Autophagy, the body’s natural process of cleaning out damaged cells, can be activated through intermittent fasting. Dr. Valter Longo, director of the Longevity Institute at the University of Southern California, told me that rather than taking fasting to a dangerous extreme, the sweet spot is going 12-13 hours without eating (between dinner and breakfast). This helps your body rejuvenate at the cellular level.
5) Optimize Your Microbiome for Longevity
Our gut health plays a pivotal role in how we age. A balanced microbiome supports immune function, digestion and even brain health. By focusing on nurturing your gut, you can enhance overall vitality and longevity.
Action Step:
- Add prebiotic foods (like garlic, onions and bananas) and probiotic foods (fermented foods like kimchi, kefir and sauerkraut) to your diet. I add sauerkraut to salads and even use it as a topping on omelettes, which has definitely improved my digestion.
- Probiotics are not just good for your gut but good for your brain health. There has been much recent research into probiotic strains that strengthen the gut lining and enhance cognitive function.
- Your Ageless Future Starts Now
The scientific breakthroughs outlined above and lifestyle changes are giving older women more power than ever to live longer, healthier and more fulfilling lives, By embracing fitness, diet and attitude shifts, the future of aging can be filled with vitality, resilience and joy.
What is one thing you do for your health on a regular basis? Let us know in the comments below.
