Your body ages quickly in your 40s and 60s. Doctors say these habits will help slow the disease

Talk about a birthday gift that I wish I could mark as “Return to Sender.” Just two weeks before my 42nd birthday, this ominous headline popped up in my Slack: “At 44 and 60, human aging accelerates dramatically.” Well, I’m not much of a mathematician, but even I can conclude that I supposedly will suffer a bout of rapid aging in just two years. In a word: Yikes.

But let’s rewind for a moment. This headline comes courtesy of a recent Stanford Medicine study published in the journal Nature that examined the very nature of aging through participants’ molecules. (The study included 108 participants, both men and women, between the ages of 25 and 75.) They found that the number of molecules did not change linearly over time, but rather in spurts between ages 44 and 60 .

“It turns out that the mid-’40s is a time of dramatic change, as was the early ’60s,” said study lead author Michael Snyder, PhD, a professor of genetics at Stanford University School of Medicine. “And that applies regardless of which class of molecules you look at.”

At first, the researchers assumed that the shift they found to the mid-40s was due to the changes that women in the test group experienced during perimenopause, or menopause. But when they isolated just the men, the same shift was still evident, leading them to theorize that there are other underlying causes of aging in both men and women that are unrelated to perimenopause or menopause have to do.

Further research is needed to identify many of these reasons – in addition to further validating the results. Given the small group of participants and the limited time span of the study (participants were followed for an average of 1.7 years), a larger, longer-term study is needed.

But the initial results were undeniably convincing. So compelling, in fact, that my solution-focused Virgo brain started wondering what steps I could take now to stave off some of the rapid aging noted in the study.

Here, doctors share their best tips on how to combat accelerated aging as you approach this important age.

Meet the experts: Keri Peterson, MD, is an internal medicine physician based in New York City. Kristen McParland is a NASM-certified personal trainer and nutrition coach. Marisa Garshick, MD, is a board-certified dermatologist and clinical assistant professor at Cornell-New York Presbyterian Medical Center in New York City.

As you approach age 44…

Establish these healthy habits now, and they’ll serve you well through the first stages of aging and beyond, boosting the immune system, suppressing inflammation, and curbing other factors that all contribute to getting older—and feeling older.

1. Prioritize sleep

If you want unanimous advice on how to set your body up for success in the decades to come, it’s this: Get a good night’s sleep. (All three experts WH spoke to agreed!)

Good sleep allows your body to rest and regenerate, and there is no shortage of studies showing the strong connection between contracting Zs and maintaining the immune system in peak condition. And they don’t call it beauty rest for nothing. Marisa Garshick, a doctor and board-certified dermatologist, says, “Night is usually a restorative time for the skin.”

How many hours per night should you log? The American Academy of Sleep Medicine recommends seven or more for adults.

2. Reduce alcohol consumption.

Is there a habit that might be disrupting your time in dreamland? That evening glass of Chardonnay. “As we age, we no longer metabolize alcohol as easily and it affects our quality of sleep,” says Dr. Keri Peterson, an internal medicine doctor who is starting to talk more aggressively about alcohol consumption with patients in their 40s. “Alcohol’s metabolite is a stimulant, so it often wakes us up at 3 a.m..” (It’s worth noting that the Stanford study also found changes in alcohol metabolism between ages 40 and 60.)

If possible, Dr. Peterson to give up alcohol completely. “Even with one glass, you’re going to have trouble sleeping,” she says.

3. Establish a strength training routine (if you haven’t already).

Women start losing muscle mass as early as their 30s. In fact, we lose about 3 to 5 percent per decade. But you can maintain your muscle mass – or even gain more! – by lifting weights, even just a few days a week.

“It doesn’t have to be five days a week like a bodybuilder in the gym,” says Kristen McParland, a NASM-certified personal trainer. “There is tons of research showing that just two days a week of total-body strength training can have a whole host of positive side effects on your immune system, muscle mass, bone density, mood, sleep, and heart health.”

Of course, you can’t lift the same 1kg dumbbell week after week hoping to make progress. “To detect changes in a muscle bone joint, you have to challenge the muscle,” says McParland. You can achieve this by incorporating progressive overload into your routine, which essentially means increasing the weight and/or repetitions every few weeks.

The bottom line, says McParland: “When a customer is there [the gym strength training] Twice a week they train the whole body for 30 to 60 minutes and specifically target their muscle groups – that’s the most important thing.”

READ MORE: Connie Ferguson’s favorite strength training workouts

4. Support your muscles with protein.

Show of hands: Who knows the saying “You build muscles in the kitchen”? Even though it’s a generalization, there’s definitely an element of truth in it, says McParland. “It doesn’t matter how hard you work in the gym if you’re not consuming enough protein and carbohydrates to support muscle building.” While the recommended daily allowance (RDA) of protein has long been 0.36 grams per pound body weight, McParland recommends aiming for 0.8 to 1 gram per pound of body weight to support muscle building goals.

5. Don’t forget about cardio.

The heart is a muscle and also needs movement. (The Stanford study notes that aging is linked to cardiovascular disease.) The Physical Activity Guidelines for Americans recommend at least 150 minutes per week of moderate aerobic activity.

But what exactly is “moderate aerobic activity”? “I like to tell my clients that you should feel your heart rate increase, maybe you’re a little out of breath, but you could still follow up with a quick conversation,” says McParland. This can take the form of an incline walk, biking, hiking, or light jogging (emphasis on light, adds McParland).

6. Protect your skin with SPF.

If you don’t already wear sunscreen on your face, neck, chest, and hands every day, now is the time to start, says Dr. Garshick. Because UV rays age skin cells and can damage the cells’ DNA. (There is also an increased risk of skin cancer.)

When purchasing a sunscreen, make sure it has an SPF of at least 30 (higher is even better) and that it is labeled “broad spectrum,” meaning it offers protection from both UVA and UVB rays.

READ MORE: The 7 best dermatologist-recommended SPF tips to keep you from getting sunburned this summer

As you approach age 60…

If you’re already doing all of the above, here are some more expert-backed actions to add to your list in your late 40s and 50s.

1. Talk to your doctor about hormone replacement.

During perimenopause and menopause, estrogen and progesterone levels decrease in women. This leads to numerous side effects, including hot flashes, weight gain, difficulty sleeping, and more. You may be able to reduce some of these symptoms and prevent some age-related diseases by taking hormone replacement.

“I recommend women discuss the pros and cons with their doctor as to whether they are eligible for candidacy and whether they believe it is an option for them,” says Dr. Peterson. “Taking estrogen and progesterone without testosterone helps with hot flashes, night sweats, vaginal dryness, osteoporosis prevention and just general well-being. If you also do it with testosterone, it supports muscle building and libido.”

2. Implement practices that help keep your brain stimulated and sharp.

Research shows that most South Africans will experience some form of cognitive decline by the age of 75.

And although the aging of our brains is largely genetic, Dr. Peterson to stimulate the brain through activities such as hobbies, reading and crossword puzzles. “During menopause, I tell my patients that if they want to age in the state they are in now, they need to engage their brains.” She also recommends these types of activities, as well as keeping a gratitude journal, to improve mental health support financially. “For some people, it’s a time when I see a little bit more depression,” she says.

3. Add flexibility and balance exercises to your routine.

If your strength training warm-up and/or cool-down exercises don’t already include flexibility and balance exercises, now is the time to incorporate them. “You start to get stiffer and tighter,” says Dr. Peterson. “I typically recommend patients do a lot more stretching and balance training as they approach their 60s.”

Balance exercises may involve walking in a straight line by placing one foot in front of the other; Close your eyes and stand on one foot. or walking down the stairs without holding onto the handrail. If you have a Bosu ball in your closet (or have one available at your local gym), Dr. Peterson suggests standing on the arched portion while doing upper body exercises.

READ MORE: These 17 flexibility exercises will help you become flexible

4. Consider power moves.

If your routine already includes strength, cardio, flexibility and balance exercises, McParland recommends upping the ante with strength training, which will improve your reaction time during a trip (and maybe even prevent a fall). “It doesn’t have to be jumping, because that can be intimidating,” she says. “It can be simple kettlebell swings or hinge drops, where you stand on your tiptoes and drop into a hinge position to practice your landing technique.”

One final note: remember that wherever you are in your personal timeline, incorporating new healthy habits into your routine is always a worthwhile moment. “It’s never too late,” emphasizes McParland. “I work with clients in their 60s who are seeing really positive changes.”

This article by Amy Wilkinson was originally published on www.womenshealthmag.com.