Burning fat, preventing heart diseases, reversing diabetes, staying sharp, building muscles and boosting energy — IT’s NEVER TOO LATE. How often do we see senior citizens struggling with balance, experiencing falls, or undergoing knee replacement surgeries? How many are managing a daily regimen of medications for uncontrolled diabetes, high blood pressure or cholesterol? And how common is it for seniors to need heart stents? Have we come to accept this as normal?

The best time to start working on your health was yesterday, but the second best time is today. As we age, it’s not just about adding years to our lives, but about ensuring those years are filled with vitality and good health. While modern medicine may help extend lifespan, the real challenge is improving our healthspan — the quality of life during those years. After all, no one dreams of a long life filled with frailty and discomfort. Instead, we seek a life where we can enjoy retirement, travel, play with our grandchildren, and stay active and engaged.

The key to extending healthspan lies in our daily choices. Good nutrition and lifestyle habits are powerful tools that can shape how we age. While these habits have the most profound effects when adopted early, it’s never too late to start. Even if the signs of ageing have already appeared, making positive changes can still enhance resilience and improve from the moment we’re born, our bodies are in a constant state of change. While ageing is inevitable, how we age is largely influenced by our choices throughout life. Most of us have fit, pain-free bodies at 18, resistant to illness and injury. But by the time we turn 60, we may find ourselves struggling with a softer midsection, aching knees, or high blood sugar. These changes, often blamed on ageing, are the cumulative result of lifestyle habits over time. For instance, they may stem from:

 A chronic sweet tooth

 A lifetime of finishing oversized portions, regardless of hunger

 Extended periods of sitting that lead to atrophied muscles that support the knees

On the other hand, a 60-year-old who has practised habits like mindful eating, regular physical activity, strength training, and a nutritious diet may not experience these symptoms until much later or perhaps not at all. By making mindful choices, you can improve your healthspan and enjoy a life full of vitality, no matter your age.

THE MOST IMPORTANT THING: PRESERVE YOUR SKELETAL MUSCLES

There is no pharmaceutical or synthetic alternative to counteract sarcopenic obesity, sarcopenia or age-related muscle loss. Skeletal muscle must be built and maintained through effort. It is essential for glucose disposal, and fatty acid oxidation, and serves as an amino acid reservoir.

EXERCISE IS NON-NEGOTIABLE

Training, particularly resistance training at least three times a week, is essential to improve not just physical strength but overall quality of life. Many people, as they grow older, feel that it’s pointless to start exercising. They believe they can’t improve or that it’s too late. However, there is no evidence to suggest that muscle cannot be built later in life. Even if you’re 60 and relatively sedentary, you can still improve your mobility, and strength, and even pack on lean muscle. By building skeletal muscle, you can delay or prevent osteopenia, osteoporosis, and other age-related issues. Skeletal muscle is an “organ of longevity”. The healthier muscle mass you maintain, the better you’ll regulate carbohydrate metabolism, oxidize fatty acids and strengthen your body. Sarcopenia doesn’t begin in old age — it likely starts in your 30s.

PROTEIN RECOMMENDATIONS

The minimum recommended protein intake is 0.8 grams per kilogram of body weight, but this is just enough to prevent deficiencies in young adults. This guideline also assumes the consumption of high-quality protein sources, as the type of protein matters due to varying amino acid profiles. Out of 20 amino acids, nine are essential, and it’s crucial to consume adequate amounts of these. For vegetarians and vegans, many plant-based proteins are considered lower quality because they have a lower absorption rate. However, amino acids serve numerous roles beyond muscle building, including supporting protein turnover and producing neurotransmitters like serotonin (derived from tryptophan) or mucin in the gut (via threonine).

As we age, muscle protein utilisation becomes less efficient, capillary blood flow decreases, and anabolic resistance sets in. This means skeletal muscle, a nutrient-sensing organ, becomes less responsive to lower-quality diets. Additionally, our protein requirements increase with age to maintain a positive nitrogen balance, which is crucial for muscle preservation. The RDA for protein rises because muscle loss becomes more pronounced as we get older.

GET THOSE ANTIOXIDANTS

Antioxidants are like the body’s defence team. Ageing is partly due to an accumulation of daily attacks from free radicals from pollution, household chemicals, too much sun, or lifestyle habits like smoking, eating lots of processed foods, or excessive drinking.Antioxidants protect our body from free radical damage and slow down the ageing process. With a regular supply of antioxidants through wholesome meals abundant in colourful plant foods, we’re less vulnerable to cataracts, arthritis, cardiovascular disease, and more. Choose a variety of colours! Different colours (red, purple, green, orange, and so on) often relate to different nutrient compounds, so the more colourful the “rainbow” you’re consuming, the more nutrients you’re getting.

EVIDENCE-BASED SUPPLEMENTS FOR HEALTHY AGEING

There are countless bottles and potions on the shelves claiming to reverse ageing, smooth wrinkles, ease pain, and promote longevity. However, many of these supplements are poorly researched and, at best, a waste of money — at worst, harmful to your health. Below is a list of supplements that have strong evidence supporting their benefits, particularly in older adults:

 Multivitamin (senior formula with low or no vitamin A): Promotes overall health and reduces the risk of illness and micronutrient deficiencies.

 Probiotics: Supports digestion and boosts immunity.

 Fibre: Helps alleviate constipation and regulate blood sugar and cholesterol levels.

 Vitamin D: Lowers the risk of chronic diseases, particularly osteoporosis.

 Omega-3: Reduces inflammation and supports eye, skin, and brain health.

 Protein & Creatine: Preserves lean muscle and bone mass, helping to decrease frailty.

 Digestive Enzymes: Aid in the breakdown of food, easing digestion and enhancing nutrient absorption.

 Glucosamine: Supports healthy joint tissue and may reduce pain associated with osteoarthritis.

Always consult with a physician or qualified healthcare professional before incorporating any new supplements into your routine, especially if you have pre-existing health conditions or are taking medications. Personalised advice ensures that supplements are safe and appropriate for your individual health needs.

OVERCOME RESISTANCE TO CHANGE

Overcoming resistance to change, especially in terms of fitness and lifestyle, often stems from fear or discomfort with new routines. Many may feel intimidated by the gym or discouraged by the belief that they can’t improve with age. However, if we recognise that skeletal muscle is vital for longevity, strength, and metabolic health, it’s worth the effort to overcome these barriers. Small steps, like starting with light resistance exercises or gradually increasing protein intake, can lead to significant improvements in health and well-being. 

Nutrimend is a diet consultancy clinic founded by Neha Patodia and Nupur Arya in 2015. They coach people on how to eat right so that they feel confident in their bodies and achieve their desired goals