Ageing is not lost youth but a new stage of opportunity and strength
— Betty Friedan

As we grow older, the desire to live a longer, healthier life becomes increasingly important. Frailty — a condition marked by loss of strength, endurance, and physical ability — poses a significant challenge for the elderly. It affects not only daily activities but also overall well-being. A 2019 global study revealed that about 10 per cent of people aged 65 and above experience frailty, and its prevalence only increases with age. In India, as the ageing population continues to rise, addressing frailty is vital to improving both the lifespan and the quality of life for the elderly.

Longevity: Ayurveda meets modern science

When we think of longevity today, the focus is often on extending the number of years we live. However, both Ayurveda and modern science highlight that the quality of those years is equally important. While modern research attributes ageing and frailty to factors such as oxidative stress, inflammation, and muscle loss, Ayurveda takes a more holistic view. It sees frailty (jara) as a natural process that arises from an imbalance in the body’s doshas — vata, pitta and kapha — and the gradual decline of body tissues (dhatus). Ayurveda promotes the idea of a sukhayu (healthy life) and hitayu (beneficial life), where the emphasis is not just on how long we live but on how well we live. This aligns beautifully with the modern concept of health span — the period of life spent in good health.

Building blocks of ageing well

The key to ageing well begins early. Research suggests that the window of opportunity to prevent age-related decline opens in mid-life, around the age of 40 to 50. However, the sooner you start adopting healthy habits, the greater the benefits. Practices such as regular physical activity, balanced nutrition, managing stress, and nurturing social connections all help reduce the risk of frailty while promoting longevity.

Ayurveda echoes this sentiment. It encourages a lifelong commitment to health, starting with balanced daily routines (dinacharya) and seasonal practices (ritucharya) from an early age. As an Ayurvedic saying goes: “The seeds of old age are sown in youth”, highlighting the importance of taking care of ourselves well before the signs of ageing appear.

Towards promoting longevity and quality of life

Exercise: Physical activity plays a critical role in preventing frailty and supporting longevity. Ayurveda recommends vyayama (exercise) to maintain strength, flexibility, and balance, particularly to counteract the effects of vata-related ageing. Modern science reinforces this, showing that regular exercise helps improve muscle mass, cardiovascular health, and even cognitive function, all contributing to a longer, healthier life.

Balanced nutrition: In Ayurveda, a balanced diet that includes all six tastes is essential for maintaining dosha balance and nourishing the body. Modern research supports this idea, advocating for a diet rich in antioxidants, vitamins, and minerals that combat the cellular damage caused by ageing. Eating mindfully and choosing whole, natural foods is key to promoting longevity.

Rejuvenation therapies: Ayurveda’s rejuvenation therapies, such as rasayanas and herbal remedies, aim to slow down ageing by enhancing physical resilience and mental clarity. Modern studies show that many of these practices have anti-inflammatory and antioxidant properties, similar to the Western focus on supplements like adaptogens and antioxidants.

Mental well-being and social behaviour: In Ayurveda, mental health (sattva) is vital for a long life. Practices like meditation, yoga, and maintaining strong social connections help cultivate emotional stability and mental clarity. Modern research agrees, showing that social engagement and mental activities can delay cognitive decline and improve overall well-being.

Gut health and digestion: Ayurveda emphasises the importance of a strong digestive fire (agni), which is closely linked to overall health and longevity. Modern science echoes this by demonstrating how maintaining gut health enhances nutrient absorption, reduces inflammation, and supports immune function — all essential for ageing gracefully.

Ageing as a spiritual journey

Ageing isn’t just a physical process; it’s a deeply spiritual one as well. Ayurveda teaches that as we age, the soul’s journey becomes more reflective. The focus shifts from external achievements to finding inner peace and contentment. Vata predominates in old age, fostering wisdom and detachment, according to Ayurvedic texts. Embracing this shift helps us find joy in simplicity and mindfulness as we move through life.

Immunity, mobility and emotional wellness

To prevent frailty and maintain a high quality of life, supporting our immunity and mobility is crucial. In Ayurveda, the concept of ojas — the essence of vitality and immunity — serves as a foundation for health. Proper diet, regular exercise, and rejuvenation therapies nurture ojas, much like modern practices aimed at boosting the immune system to fight inflammation, a key factor in ageing.

Mobility, especially in old age, is essential for maintaining independence. Gentle exercises like yoga, which focus on flexibility and balance, can help enhance mobility and reduce the risk of falls. These activities also promote emotional well-being, creating a sense of purpose and positivity.

Emotional wellness is another critical pillar of healthy ageing. Engaging in meaningful activities, cultivating relationships, and fostering a positive mindset all contribute to a fulfilling life. Ayurveda places great importance on contentment (santosh) and mental peace, recognising that a calm, harmonious mind is key to a healthy body.

Quantity versus quality of life

In the modern world, the focus on longevity often centres around scientific advancements aimed at extending life, such as gene editing and anti-ageing drugs. Yet there’s a growing recognition that extending life without maintaining its quality can lead to a diminished experience in those extra years.

Ayurveda’s wisdom reminds us that longevity is about more than just adding years; it’s about enjoying vitality, independence, and joy throughout those years. The Ayurvedic approach to healthy living encourages us to live in harmony with nature, eat mindfully, exercise regularly, and cultivate mental calmness. These principles not only help extend life but enhance the quality of that life.

Ageing is an inevitable part of life, but how we navigate it is largely within our control. By adopting healthy ageing practices early — through regular exercise, balanced nutrition, and Ayurvedic routines like dinacharya and ritucharya — we can significantly reduce the risk of frailty and chronic illness.

These simple, consistent habits not only add years to our lives but also add life to our years, allowing us to age with strength, wisdom, and grace. We should embrace ageing as a journey of growth, investing in our health today for a brighter, more fulfilling tomorrow.

Shikha Prakash is an Ayurveda practitioner based in Dehradun