We all know the feeling - you hit your 50's and things start to well 'drop off' (or it certainly feels like it!), in fact some bodily systems begin aging as early as 30 years. Once we are over 50 changes occur in our cells, tissues and organs which affect how well our body functions and we begin to feel the effects.
Cells are the building blocks of tissue - as we age cells become larger and are less able to divide and multiply, lipids (fatty substances) increase inside the cell so they don't function as well. This means changes in all types of tissue, connective, epithelial and muscle occur. They become stiffer and lose mass and have more trouble getting oxygen and nutrients and removing waste products like carbon dioxide.
Age associated changes in the connective tissue of our skin manifests the most visible signs of aging. Skin loses its strength and elasticity, the epidermis (top layer) thins and we lose pigment; skin looks thinner, paler and more translucent. Reduced oil from the sebaceous glands (especially for women after the menopause) means skin is dryer and more prone to itching.
Cell and tissue changes also cause age related issues in our organs. When young, our organs have a reserve capacity, but as we age we start to lose this capacity (from 30 years onwards). Illness, medicines and stressful life changes can all make our organs work harder and this lost reserve can make it difficult for our organs to function under stress. The loss of reserve also affects our body's ability to restore balance, the liver and kidneys work at a slower rate to eliminate drugs etc meaning side effects are more common and can have different affects on a older person compared to when young.
Atrophy (shrinkage) of the cells occurs with age causing smooth skeletal muscle to weaken and bones and cartilage become less dense. Joints become weaker and stiffen up and we also lose bone mass, all this combined can affect strength, balance and flexibility.
Another well documented feature of aging is the menopause. This usually starts between the ages of 45-55 with the average age being 50 years. As well as the usual symptoms associated with falling hormone levels such as hot flashes, moodiness, brain fog and trouble sleeping, the menopause also causes other physiological changes.
Lack of oestrogen can cause thinning bones (osteoporosis), heart problems,
urinary issues such as recurrent UTI's (Urinary Tract Infection) and skin and mucosal changes in the genital arears causing dryness and irritation.
Men also experience their own version of the menopause - the andropause. This occurs over a much longer period of time and is a gradual slowing down in contrast to the relatively abrupt cease of women's fertility hormones that we see in the menopause. Testosterone and testicular mass decrease and prostate issues can cause problems with urination - UTI's are common and this can in turn lead to problems with kidney function.
The effects of age related hormonal changes also have a detrimental affect in other areas. Blood levels of certain hormones can increase, some decrease and some are metabolized (broken) down more slowly. Hormones control certain organs and the pathways between the hormone and the target organ can become less effective, or there is less hormone produced. This can lead to problems with weight gain (metabolism), cardiovascular issues, osteoporosis, insulin deficiency leading to diabetes, kidney problems and blood pressure changes in people over the age of fifty years..
As we age the immune system functions less well, it may be slower to respond to pathogens, wound healing may be slower and autoimmune disorders and cancer may develop as the body can't detect cell defects as well.
Sleep patterns are also affected by the aging process. People generally have a harder time falling and getting into a deep sleep and staying asleep. Sleep deprivation can lead to depression and other mental changes.
No one fully knows why all these changes occur. Is it solely due to environmental factors, wear and tear or pre determined in our genes?
The good news is there are things you can do to optimise your body's response to these changes. Managing your health by eating a healthy balanced diet, exercising, staying hydrated and getting enough sleep is the first line of defence. Of course, that is sometimes easier said than done. The rising of cost of food and age associated changes in digestion, appetite and how our body processes nutrients can make it difficult to get adequate levels of nutrition. We are all working longer and busy lives often leave very little time for exercise plus hormonal changes as we age can often prevent us from getting enough sleep.
Promising research shows that adding supplements where you need them can be really beneficial.
Vitamins, antioxidants, minerals, dietary polyphenols, carotenoids and omega-3 PUFAs are all pivotal elements that can assist in maintaining and enhancing cognitive function.
Whilst supplements should never be used to replace a healthy lifestyle or treat or diagnose any medical condition they can act synergistically to boost your efforts to stay healthy.
References:
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Kaufman MW, DeParis S, Oppezzo M, et al. Nutritional Supplements for Healthy Aging: A Critical Analysis Review. American Journal of Lifestyle Medicine. 2024;0(0). doi:10.1177/15598276241244725
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Multivitamin Supplementation Improves Memory in Older Adults: A Randomized Clinical Trial. Yeung, Lok-Kin et al. The American Journal of Clinical Nutrition, Volume 118, Issue 1, 273 - 282
SpringerLink [Internet]. Optimal Nutrition in the Older Adult: Beneficial verses Ineffective Supplements; [updated Mon, 21 Oct 2024 11:43:43; cited cited 2-24 Oct 21]. Available from: https://link.springer.com/article/10.1007/s13668-023-00459-y/metrics
Whiteley J, DiBonaventura Md, Wagner JS, Alvir J, Shah S. The impact of menopausal symptoms on quality of life, productivity, and economic outcomes. J Womens Health (Larchmt). 2013 Nov;22(11):983-90. doi: 10.1089/jwh.2012.3719. Epub 2013 Oct 1. PMID: 24083674; PMCID: PMC3820128.
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