Top Tips on How to Slow Down Ageing Naturally

We all age—but how we age can vary widely, even among people the same age. The difference often lies in unseen changes inside the body.

The good news? Many of these internal signs of ageing can be slowed or improved with simple lifestyle changes. Here are five lesser-known, science-backed causes of ageing—and practical steps to help you stay healthy and energised.

Glycation and Ageing

When there’s too much sugar in the blood, it can attach to proteins and fats, forming harmful compounds called Advanced Glycation End-products (AGEs). These damage tissues and speed up ageing in the skin, joints, and even organs.

AGEs are linked to wrinkles, stiffness, nerve damage, and heart issues. They form more quickly when blood sugar stays high over time.

What you can do:

• Choose low-sugar, slow-digesting foods like quinoa, chickpeas, and sourdough.
• Include antioxidants like berries, green tea, and cinnamon.
• Some people benefit from alpha-lipoic acid supplements, which may help limit glycation.
• Replace refined carbohydrates with wholesome, fibre-rich options.

Boost Mitochondrial Health

Your mitochondria—often called the “powerhouses” of your cells—turn food into energy. Over time, they become less effective, which can lead to fatigue, slower recovery, and even higher risks of neurological diseases. When mitochondria slow down, so does your energy, clarity of thought, and overall health.

What you can do:

• Engage in regular activity like walking, strength exercises, or short bursts of movement (like interval training).
• Eat foods high in CoQ10, such as sardines or beef liver, or talk to your doctor about a supplement.
• Try time-restricted eating (such as eating within a set window during the day) to help your body clear out damaged cells.

Gut Health and Ageing

Your digestive system is home to trillions of helpful bacteria that support your brain, immune system, and metabolism. With age, the diversity of these microbes can decline, allowing less helpful bacteria to take over. A less diverse gut has been linked to inflammation, memory issues, and a weaker immune system.

What you can do:

• Add fermented foods like yoghurt, kefir, kimchi, or miso to your meals.
• Eat fibre-rich foods like oats, artichokes, and flaxseed to nourish good bacteria.
• Spending time outdoors in nature may also help strengthen your microbiome.

Chronic Inflammation and Ageing

Chronic, low-level inflammation—sometimes called “inflamm-ageing”—can gradually wear down your cells and tissues. It plays a quiet role in many conditions like arthritis, heart disease, and even some cancers. Even if you feel well, ongoing inflammation may be speeding up how your body ages.

What you can do:

• Enjoy a Mediterranean-style diet with leafy greens, olive oil, fish, and nuts.
• Aim for 7–9 hours of sleep per night to allow your body to reset.
• Try gentle practices like yoga, deep breathing, or short daily walks to lower stress levels.

Cellular Senescence

As we age, some cells stop dividing but don’t die. These “zombie cells” hang around, releasing harmful chemicals that damage nearby healthy cells and cause inflammation. Senescent cells are connected to memory loss, skin sagging, and other signs of ageing.

What you can do:

• Include foods with natural senolytics like apples, onions (quercetin), and strawberries (fisetin).
• Keep physically active—movement helps your body repair itself.
• Intermittent fasting may also help your body clear out these worn-out cells.

Conclusion:

Getting older is part of life—but how well we age is something we can influence. You can take back control of your health and wellbeing by focusing on what’s happening inside your body: sugar processing, gut health, inflammation, and energy production.

You don’t need to change everything at once. Start by swapping one meal, adding a short walk, or drinking green tea in the morning. These small habits build strength and resilience at the cellular level—where ageing truly begins.