Breaking the Myths of Aging: What’s Inevitable and What’s Preventable?

Aging is one of the more challenging parts of the human condition. However, not all the stories you hear about aging are true. We all age, but some aging parts may be more preventable than you think. Let’s separate aging facts from fiction and focus on what you can control.

What’s Inevitable in Aging?

Over 16% of the world’s population will be 60 or older by 2030, according to the World Health Organization. The growth of the aging community might be speeding up, but every generation has faced similar aging experiences because time leaves its mark on everyone.

As you move through life, your body undergoes natural changes that are part of the human experience. While aging brings wisdom and perspective, it also brings physical shifts that happen regardless of how well you take care of yourself.

Height Loss

You might not realize you get shorter as you age, but it happens. Between 30 and 70, the average person loses 3 and 5 centimeters. By age 80, height loss can be as much as 5 to 8 centimeters.

This happens for a few reasons. One contributor is the cushiony discs between your vertebrae drying out and compressing over time. These discs are like tiny shock absorbers in your spine. When they flatten, your spine shortens.

Your posture also changes with time. The natural curves in your spine may become more pronounced, and the muscles that once held you upright may weaken. Bone density is another factor, as losing bone density can cause tiny compression fractures in the spine, affecting height.

Wrinkles

Wrinkles form when your skin loses collagen and elastin, the proteins responsible for helping your skin bounce back and look supple and smooth. Slowed production causes skin to become thinner and less readily able to retain moisture. Getting a lot of sun can speed up the process, as can years of smiling, growing, and raising your eyebrows when talking.

Products containing retinoids or peptides can slow wrinkle development, but can’t stop the natural aging process. Even with the best skincare or treatments like Botox, wrinkles still push their way through as a normal part of getting older.

Gray Hair

Hair follicles contain cells called melanocytes that produce the natural pigment that colors your hair. With age, these cells make less pigment and eventually stop working altogether. That’s what causes silver, gray, or white hair.

When your hair starts changing is anyone’s guess, but it does depend highly on genetics. Some people start graying as early as their 20s, but others maintain their natural hair color well into their 50s or 60s.

Vision Changes

After 40, many people notice changes in their close-up vision. You might notice that you need to hold your phone or a restaurant menu at arm’s length to be able to see it clearly. This happens when the lenses in your eyes become less flexible.

It’s also common to notice changes to your nighttime vision. Your eyes may take more time to adjust to seeing in the dark as you age, which could make driving at night especially difficult.

What’s Preventable in Aging?

Some changes that come with aging will happen regardless of what you do, but some parts of aging might be reversible. Others, you can prevent or slow down. Research from 2023 showed that organ aging in mice sped up when a young mouse was connected to the blood supply of an older mouse. However, after disconnecting the blood supply, the young mouse’s organs reversed to a younger age, indicating that age reversal or slowing could be possible.

These signs of aging are somewhat within our control.

Hair Loss

Understanding the causes of thinning hair helps you take action before it starts or gets worse. Some hair thinning happens naturally with age, but excessive loss often stems from other factors.

Common hair concerns for men and women differ slightly. For men, the most common cause is male pattern baldness, a genetic condition where hair follicles become sensitive to DHT, a hormone that shrinks follicles until they stop producing hair. Receding hairlines and crown thinning are often the result.

Women experience a similar pattern of hair loss, though typically with overall thinning rather than a receding hairline. They might notice widening parts or volume loss.

Other possible causes include thyroid problems, nutritional deficiencies, stress, and certain medications. Harsh styling practices like tight ponytails, heat styling, and chemical treatments can also damage hair. Treating hair gently is the best way to keep it healthy and intact.

To maintain healthy hair, wash it with lukewarm water rather than hot water, minimize heat styling, eat protein-rich foods, and consider supplements if blood tests show deficiencies. Massaging your scalp each day can also stimulate blood flow to follicles, potentially encouraging growth.

Muscle Loss

The average person loses up to 8% of muscle mass per decade after 30, and this often speeds up after 60. This condition, known as sarcopenia, isn’t something you just have to deal with, though.

Regular strength training gives you strong muscles and bones — sometimes, even allowing you to maintain them into your 80s and 90s. Aim for resistance exercises twice weekly, with exercises for all major muscle groups. Don’t forget to incorporate plenty of protein into your diet, too, as it’s essential for muscle growth and repair.

Cognitive Decline

Not everyone is destined to experience memory changes as they age. Many cognitive functions remain strong or even improve as you get older. Support your brain health by:

• Learning new skills that challenge your brain
• Staying socially connected
• Getting quality sleep
• Managing cardiovascular health
• Eating brain-healthy foods like fatty fish, berries, and leafy greens.

Moving Forward with Healthy Aging

Knowing the difference between unavoidable aging and things you can control helps you take charge of your aging. Pay attention to your diet, stay active, and take care of small problems before they grow so you can be your best self in your later years.

Many people find that senior living communities make this easier by offering fitness classes and making it easier to find friends to share the journey with.