Britons Live Longer But Face Fewer Healthy Years, New Research Reveals
Although Britons are living longer than ever before, the number of healthy years people can expect to enjoy is actually declining. Latest figures from the Office for National Statistics reveal an average life expectancy of 83.0 years for females and 79.1 years for males. However, research suggests our health is deteriorating earlier in life, with ONS figures showing people now have just over 60 years of good health on average, representing a decline of nearly two years since before the pandemic.
Critical Ageing Periods Identified at 44 and 60
Experts now say there are two crucial opportunities to age better and potentially live a longer, healthier life. A comprehensive 2024 study by researchers at Stanford University monitored cellular changes over up to seven years in people aged 25 to 75, discovering two significant spikes in our ageing process—one occurring around age 44 and another at approximately 60.
Professor Michael Snyder, an expert in genetics and senior author of the study, told the Telegraph: 'You really do want to take care of yourself as you approach these periods. Eating better will help with the drop in lipid metabolism which shows up in the 40s. And strength training is important, especially as you hit your 60s, when there is a loss of muscle mass. Always try to track yourself with specific check-ups, so you can make sure things are going fine during these periods.'
Warning Signs in Your 40s and How to Address Them
Experts indicate that one of the primary changes occurring in the body during our 40s involves how we process food, potentially increasing our risk of developing cardiovascular disease later in life. The Stanford research reveals that shifts in our lipid metabolism mean our bodies find it increasingly difficult to process fats and sugars as we age, which can result in elevated cholesterol levels.
When the body fails to manage cholesterol effectively, it accumulates along artery walls and causes blockages. This places additional strain on the heart to pump blood, consequently raising blood pressure. Foods containing saturated fats—such as processed meats, dairy products, and baked or fried goods—can cause greater damage as we grow older.
Simultaneously, our bones are weakening, potentially leading to life-threatening fractures in later years. The Stanford researchers found that reported musculoskeletal issues increase sharply after age 40. Research from the Royal Osteoporosis Society confirms that we reach peak bone health at age 30.
With declining bone density in mind, people in their 40s risk developing osteopenia—the early stage of bone thinning that can precede osteoporosis—if they fail to take preventive action. Research suggests up to 40 percent of individuals over 50 may have osteopenia.
The Royal Osteoporosis Society states: 'Data shows one in two women and one in five men over 50 will break a bone because of osteoporosis; it is an escalating public health crisis. However, for many this decline can be prevented.'
Professor Hamish Simpson from the Academic Centre for Healthy Ageing at Queen Mary University of London explains: 'For most people, this is a silent condition. You are unlikely to know you are suffering from bone thinning until you have a fracture, so prevention is key. Smokers, heavy drinkers, people who never exercise and post-menopausal women are most at risk, although bone loss is also a natural part of ageing.'
Dr Richie Abel, who leads a bone health research group at Imperial College London, recommends: 'Eating well, reducing alcohol intake and increasing exercise can all reduce the risk of falls and fractures in later life.' He advocates for a diet rich in calcium from foods like dairy products rather than supplements where possible, though experts do recommend taking vitamin D supplements.
Alongside dietary adjustments, experts emphasize that exercise represents the most effective intervention. Professor Simpson advises: 'Any increase in activity is beneficial, but for bones in particular you want loading exercises—jumping or skipping—which create the small shocks that stimulate bone growth.'
Warning Signs in Your 60s and How to Address Them
As we age, there is a natural decline in the performance of our vital organs, and experts stress the importance of reducing strain on these systems. Part of this decline can be attributed to changes in how the body processes carbohydrates, increasing diabetes risk.
According to Diabetes UK, there are currently 4.4 million people living with a diabetes diagnosis, plus an additional 1.2 million with undiagnosed Type 2 diabetes.
Douglas Twenefour, head of care at Diabetes UK, states: 'Type 2 diabetes is more prevalent as we get older as a result of a combination of increasing insulin resistance and a reducing ability to make the right amount of insulin. Insulin resistance is where the insulin that is produced does not work properly, and in older people, this could be due to being less physically active and more sedentary.'
He continues: 'It's not unusual to lose muscle with age, but this can make it harder for the cells to absorb glucose from the blood, leading to higher blood glucose levels over time which increases the risk for Type 2 diabetes. A positive solution would be to do strength-building exercises at least two days a week.'
Diabetes can also place significant strain on other organs, particularly the kidneys. Fiona Loud, policy director of Kidney Care UK, explains: 'Natural ageing means we lose about 1 percent of our kidney function year on year. But if things go really wrong, the average age for people to get kidney failure is 64-85. Many people are unaware that diabetes is the most common cause of kidney damage, plus high blood pressure is a significant risk factor, so anyone with these conditions can be vulnerable.'
Experts warn that as we age, we face greater risk of heart disease because the heart's regenerative capacity slows, making it more susceptible to disease. Our arteries can also harden and narrow due to plaque buildup, potentially leading to stroke.
Joanne Whitmore, a senior cardiac nurse at the British Heart Foundation, advises: 'The strain on the heart can also be reduced by lowering cholesterol, blood pressure and maintaining a healthy weight. Aim for 150 minutes of moderate intensity activity a week. Eat smaller amounts of meat—if you eat more than 90g of red and processed meat per day, it is recommended that you reduce this to 70g or less.'
She adds: 'If you want to quit smoking, get in touch with your local stop smoking services. They'll provide you with support and boost your chances of success. Stick within the recommended guidelines of no more than 14 units of alcohol per week. Drinking more on a regular basis can cause abnormal heart rhythms, high blood pressure, palpitations, damage to your heart muscle and stroke.'
