How much can your diet slow down ageing?

Expert panel:

• Gopi Chandratheva, registered nutritionist at gopisnourishingrecipes.com
• Dr Carrie Ruxton PhD, award-winning dietitian, health writer and TV nutritionist
• Ralph Montague, longevity expert and founder of The Longevity Clinic

A new wave of research suggests ageing doesn’t happen at a slow, steady pace. Instead, scientists are discovering that our bodies undergo significant molecular shifts at key points in life – particularly in our 40s and again in our 60s.

These biological gear changes affect everything from metabolism and inflammation to muscle health and the gut microbiome, helping explain why health risks seem to accelerate during these decades.

Midlife is not simply a slow fade into older age. Research shows our bodies undergo pronounced biological shifts in our mid-40s – precisely when many women enter perimenopause and menopause. This became unmistakably clear when I was writing my book Burning Up, Frozen Out: What Every Man Needs To Know About The Menopause: for both sexes, hormones fluctuate, muscle mass becomes harder to maintain, cardiovascular risk begins to rise and energy regulation changes.

Now a study from Stanford Medicine, following research published in Nature Aging, confirms that ageing isn’t a smooth, gradual decline. Instead, many molecules and microbiome organisms surge or dip dramatically around our mid-40s and again in our early 60s. Led by geneticist Michael Snyder, the research suggests these decades may reshape everything from cardiovascular risk to immune function – raising important questions about how diet might support the body through these turning points.

The encouraging news is that what we eat may play a powerful role in how these changes unfold. By focusing on the right nutrients and dietary patterns, it may be possible to support our bodies through these transitions and promote healthier biological ageing.

“Diet has a profound, cumulative impact on overall wellbeing as we age,” explains Gopi Chandratheva, registered nutritionist at gopisnourishingrecipes.com. “This becomes especially noticeable in our 40s and beyond, when hormonal shifts begin to reshape metabolism, body composition, mood and long-term disease risk.

“For women, perimenopause and menopause result in hormone fluctuations. The reduction of oestrogen is associated with increased cardiovascular risk and reduced bone density,” she adds. “For men, testosterone gradually decreases, increasing the risk of obesity, type 2 diabetes and muscle loss.”

Hunt down the saboteurs

Diet cannot stop ageing, but it can strongly influence how well we navigate it. “The right nutritional approach supports metabolic health, stabilises blood sugar, protects the heart and helps preserve muscle – all crucial during hormonal transition,” says Chandratheva.

Yet many modern eating habits do the opposite. “Ultra-processed foods are associated with poor diet quality,” she warns. Foods high in saturated fat, sugar and sodium – and low in fibre and micronutrients – can disrupt the gut microbiome and increase inflammation. “Excess alcohol and sugar consumption can also disrupt sleep, impair cognitive function and accelerate skin ageing.”

Research consistently links healthier ageing with diets rich in fruits, vegetables, wholegrains, unsaturated fats, nuts, legumes and low-fat dairy products.

Protein also becomes increasingly important in midlife. Muscle mass begins declining around the age of 40, making adequate intake essential for preserving strength and bone health.

“There are 20 amino acids and nine are essential, meaning our bodies cannot produce them,” says Chandratheva. “They must come from food.”

Animal sources such as meat and fish naturally contain all essential amino acids, while plant-based options such as soy, quinoa, buckwheat and Quorn can also provide high-quality protein. Among other nutrients that support healthy ageing are omega-3 fatty acids. These essential fats support heart, brain and eye health while helping to reduce inflammation.

“They’re found in oily fish and plant sources such as walnuts, chia seeds, flaxseeds, rapeseed and soya products,” says Chandrathev. “They may help reduce the risk of cardiovascular disease, dementia and other age-related conditions.”

Polyphenols – plant compounds found in foods such as fruit, vegetables, olive oil, dark chocolate, coffee and green tea – also appear beneficial thanks to their antioxidant and anti-inflammatory properties. “These may help protect against diseases including cancer, diabetes and heart disease.”

Finding the fix

Dr Carrie Ruxton, an award-winning dietitian, health writer and TV nutritionist, believes many midlife nutrition problems stem from a lack of fibre and nutrient-dense foods.

“Fibre is massively under-consumed in the UK, with fewer than one in 20 adults achieving the daily recommendation,” she says. “But high-fibre diets reduce your chances of developing type 2 diabetes and cardiovascular disease. They also help you feel fuller for longer, reducing the urge to snack.”

High-fibre foods include wholegrains, nuts, seeds, vegetables and certain fruits. “Nutrient density is another issue,” Ruxton adds. “Mid-life adults are often missing key nutrients such as potassium for blood pressure control, magnesium and vitamin D for bone health, iron for cognitive function and selenium for immunity.”

The cause, she says, is simple: too many processed snacks and not enough whole foods.

“Dietary advice is broadly the same for men and women in their 40s to 60s,” she says. “Focus on healthy fats, lean protein, fibre, fruit and vegetables. Aim for a weekly serving of oily fish and consider a daily vitamin D supplement to support bone health and immune function.”

Where diets may diverge slightly is in disease prevention. “Men have a higher risk of cardiovascular disease, type 2 diabetes and prostate cancer, while women have higher risks of breast cancer, osteoporosis and dementia,” she explains. “That’s why men should prioritise foods like tomatoes, green leafy vegetables, seafood and nuts, while women may benefit from more fibre, soya foods, dairy and oily fish.”

Simple meals can tick many of these boxes. “I suggest starting the day with oats, berries, Greek yoghurt and a glass of pure orange juice, which provides potassium and more than 80% of our vitamin C needs,” says Ruxton.

“Lunch could be a Spanish omelette, dinner might be a stew with fish or lean meat, plenty of vegetables and a tin of beans or chickpeas.”

Away from the plate

Longevity isn’t only about food. Lifestyle habits – particularly sleep and stress – also shape how the body ages. According to Ralph Montague, ageing expert and founder of The Longevity Clinic, poor sleep alone can undermine even the best exercise routine.

“Though I personally love exercise, there are two life aspects that if done wrongly no amount of exercise will make you feel great again that day,” he says. “The first is sleep.”

Montague recommends giving yourself a few minutes in bed to mentally process the day – or writing thoughts down in a journal – to quiet the mind and reduce stress-driven night-time wake-ups. Managing stress during the day is equally important, particularly in midlife. Rather than simply masking tension with activity, Montague suggests simplifying daily life where possible and addressing the underlying causes of stress.

Exercise can help release short-term pressure, he says, but long-term benefits come from creating more 'ease' in everyday routines. Combined with regular movement, better sleep and stress management, these habits can work alongside good nutrition to slow the biological wear associated with ageing.

Ultimately, none of these changes can stop the clock entirely. Ageing is inevitable. But emerging research suggests we have far more influence over how quickly the process unfolds than we once thought.

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