STAYING ACTIVE

According to the NHS, muscle-strengthening activities can help us maintain our ability to perform everyday tasks and slow down the rate of bone and muscle loss associated with ageing. Whether it’s lifting weights, working with resistance bands, or even doing some digging in the garden, there are plenty of ways to stay active.

Sarah Lindsay, co-founder of ROAR, a luxury gym in Downtown Dubai, says: “The most impactful thing we can do to future-proof our bodies is to get stronger and add muscle. The more physically capable we are, the easier everyday life will be and the less tired we will feel. The more powerful you can get now, whatever your age, the higher drop-off point you will have and the stronger you will be later in life.”

LIFESTYLE

It’s never too late to start putting healthy habits in place. Recent research shows that genes play a smaller role in life expectancy than initially thought. Instead, lifestyle and environmental factors are more important.

Dr. Ruhil Badiani, a family physician at Cornerstone Clinic, says: “Adopting even small changes, such as reducing smoking, caffeine and alcohol consumption, incorporating short daily exercises, or dedicating one day a week to plant-based foods, can cumulatively lead to significant improvements in longevity. The key message is that it's never too late to start making positive lifestyle adjustments, as these small steps can collectively contribute to substantial changes in your overall well-being.”

Dr Ruhil’s key habits to adopt:

• Consume more nuts, which are rich in protein, fibre and antioxidants and have proven benefits for cardiovascular health, metabolic syndrome and certain cancers.
• Incorporate turmeric into your diet, which is known for its antioxidant and anti-inflammatory properties.
• Engage in regular physical activity because it can add years to your lifespan. Just 15 minutes of daily exercise can contribute to an additional three years of life.
• Get enough sleep, maintain regular health check-ups and prioritise your mental well-being.

MIND

As we get older, we may experience the loss of purpose that can come with retirement, and we may also suffer bereavement, loneliness and isolation. According to the World Health Organisation, approximately 14 per cent of adults aged 60 and over live with a mental disorder.

Devika Mankani, holistic psychologist at The Hundred Wellness Centre and co-founder of Chearful.com, says: “For individuals in their 30s, 40s and 50s, cultivating a strong social network is crucial. Engaging in regular social activities can combat loneliness and depression and foster a sense of belonging and support.

"Embracing lifelong learning also keeps the mind sharp and can delay the cognitive decline associated with ageing. This can be through new hobbies, educational courses, or skill-building activities."

“Practicing mindfulness and meditation can help all age groups manage stress, enhance emotional regulation and improve cognitive function. Additionally, volunteering or engaging in community service can provide a sense of purpose and fulfilment, combating feelings of isolation or loss of identity that may come with ageing."

SUPPLEMENTS

It’s best to speak to your doctor about what kind of supplements are suitable for your individual needs but Ali Tariq, founder of Fivescore Labs, says: “If there are two supplements I would recommend to support healthy ageing, it would be Nicotinamide Mononucleotide (NMN) and Resveratrol, both of which are naturally occurring. Together, they can rejuvenate mitochondrial function, laying the groundwork for increased longevity and vitality.

“NMN stems from niacin (vitamin B3) and is demonstrated to bolster the levels of NAD+ which is vital for cellular energy and DNA repair. Resveratrol is found in grapes and berries and is shown to enhance the activity of sirtuins, which are proteins dependent on NAD+.”