A new analysis of data from US and UK ageing studies has revealed that not only does our ageing accelerate as we get older, but how fast we age is affected by our sex, ethnicity, and education

Who wouldn’t want to know the secret to living a longer, happier life? While we have know that different factors, including stress, smoking, not exercising enough, and having a poor diet can affect the rate at which we age, new research suggests that three key areas may affect both how long we live, and how quickly our bodies age.

Researchers at Columbia University in New York analysed data from two long-running surveys – the US Health and Retirement Study and the English Longitudinal Study of Ageing – with a combined 19,000 participants. Both surveys had participants over the age of 50, while the US Health and Retirement Study included some younger individuals who signed up alongside their spouses.

Associate Professor of Epidemiology, Dan Belsky, PhD, analysed the data with colleagues at Columbia University, in an effort to establish the importance of the pace of ageing, rather than just the progress, for health and lifespan in older people. 

Participants were followed for eight years to see how fast their bodies were ageing. Researchers revealed three key findings: that the pace we age accelerates as we get older; the pace of ageing is faster in groups who tend to have a shorter lifespan (e.g. men compared to women, and amongst US participants who identified as Black or Hispanic compared to white); and those who showed a faster pace of aging were more likely to develop a disability, experience a chronic disease, or die early. Essentially, those who aged at a faster rate were shown to have an increased risk of early mortality. 

Lenhard Rudolph from The Leibniz Institute on Ageing commented on the findings. “They have found good evidence that the pace of ageing is really important. It’s a dynamic measure and we know that pace of ageing isn’t linear: it creeps slowly up and then it becomes more exponential at later ages.”

So, what can we do to try to ensure we are more likely to live long, healthy lives? Belsky recommends eating healthily, doing cardiovascular exercise, and filling your life with meaning and purpose, as people with these habits tend to be biologically younger. 

A 2025 study released by the National Institutes of Health into midlife eating patterns revealed that those who eat more fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy are more likely to have healthy aging compared to those eating more trans fats, salt, sugary drinks, processed and red meats. Those who ate more ultra-processed foods were found to have 32% reduced chance of healthy ageing. 

Nutrition and ageing 

While healthy nutrition is important in our younger years to set ourselves up for healthy growth, as we age, nutrition is just as important to help us continue to not only feel good, but to age well and set us up to live longer, healthier lives.

Nutritionist Resource member and BANT Registered Practitioner, Valentina Cartago, explains more about the importance of nutrition if we want to live both longer and healthier lives. “It’s essential to embrace a lifestyle that supports healthy ageing. In my opinion, ageing is a natural process and honestly an honour, but the choices we make regarding our diet and lifestyle can significantly impact our quality of life.

“One of the simplest ways to support healthy ageing is to have a colourful plate of food with each meal. Colourful fruits and vegetables are packed with antioxidants, vitamins, and minerals that combat oxidative stress and inflammation, two key culprits of ageing.”

What we eat isn’t the only thing we need to keep in mind. Valentina emphasises the importance of both staying active and ensuring we keep our social connections. “Physical activity is a cornerstone of healthy ageing. Staying active as you age is absolutely crucial for maintaining both physical and mental well-being.

“Social connections are a vital component of healthy ageing. Maintaining close relationships and social interactions can reduce the risk of depression, cognitive decline, and even extend lifespan as we get older.”

Is it ever too late to improve what we eat and to start focusing on a healthier diet? Registered Associate Nutritionist Harley Smith explains more about how we can improve our nutrition as we age. 

“When we age, there are many changes, including nutrient deficiencies and inadequate dietary intake, that can have a profound impact on our nutritional status. This can start to increase the decline in both physiological and psychological functions that occur as we age. Eating the correct amount of protein can help your body to main muscle mass and strength as you age. The average adult loses 3-8% of their muscle mass each decade as they age.

“Age also affects our gut microbiota, changing the types of good and bad bacteria that are present in our tummies. This can mean that our gut becomes less protective and supportive of our health. What you eat can have a strong impact on your gut microbiota. Eating foods that already contain natural prebiotics, such as garlic, and taking a multi-strain probiotic, can help to improve this.”

While what we eat might just be one part of a whole host of factors that affect how we age, following a healthy lifestyle, staying active, and eating a nutrient-packed diet can be one way you can make an impact on your health and how you are ageing. Unsure where to start? Naturopath, Nutritional Therapist and Functional Medicine Practitioner Olianna Gourli shares 10 foods that can help. 

Making small changes might not feel like they are making a big impact, but building healthier habits sooner can have a long-lasting effect that we can see for years to come.