Modern medicine has significantly increased our life expectancy, but demographic change raises a crucial question: how can we not only live longer, but also healthier? While many people notice the first changes in their skin, energy levels and body weight after the age of 40, there are now a variety of approaches to support vital ageing. In addition to regular exercise, nutrition plays a key role - from targeted nutritional supplements to practical solutions such as a weight loss shake that can support the metabolism.
The role of metabolism in the ageing process
With every decade of life, our basal metabolic rate slows down by around two to three percent. Many people only notice this gradual change when their weight increases or their energy levels drop despite unchanged eating habits. However, metabolism is much more than just calorie utilization - it orchestrates all biochemical processes in our body.
Of particular interest is the role of the mitochondria, our cellular power plants. These tiny organelles produce the energy we need for all bodily functions. Their efficiency decreases with age, which is reflected in reduced stamina, slower regeneration and a sluggish metabolism. However, regular physical activity, especially interval training, can significantly slow down these ageing processes.
Nutritionists have also observed that protein utilization decreases with age. While younger people need around 0.8 grams of protein per kilogram of body weight, this requirement increases to up to 1.2 grams for people over 65. This increased protein intake not only supports muscle maintenance, but also immune function and wound healing.
Collagen: the structural protein for youthful radiance
Collagen forms the basic structure of our skin, bones, tendons and blood vessels. From the age of 25, the body's own collagen production reduces by around one percent each year - a process that manifests itself in fine lines, diminishing skin elasticity and slower wound healing. The good news is that modern research shows that the targeted supply of high-quality collagen peptides can have a positive influence on this development.
Studies show that hydrolyzed collagen peptides can actually reach the deeper layers of the skin after ingestion and stimulate collagen synthesis there. A high-quality multi-collagen powder combines different types of collagen and can therefore support different body structures. Type I collagen, for example, strengthens the skin and bones, while type II is particularly important for cartilage and joints.
The time of intake is also interesting: many experts recommend taking collagen in the evening, as the body carries out more repair processes at night. In combination with vitamin C, which is essential for collagen synthesis, the effectiveness can be further increased.
Anti-inflammatory nutrition as an anti-ageing strategy
Chronic, low-grade inflammation is considered to be one of the main drivers of the ageing process. This development, known as "inflammaging", is caused by years of exposure to environmental toxins, stress, processed foods and lack of exercise. The consequences range from premature skin ageing and joint problems to an increased risk of cardiovascular disease.
However, a targeted anti-inflammatory diet can reverse these processes. Omega-3 fatty acids from oily sea fish, linseed or algae oil act as natural anti-inflammatories and support heart health at the same time. Polyphenols from colourful vegetables, berries and green tea neutralize free radicals and protect the cells from oxidative stress.
Secondary plant substances such as curcumin from turmeric, resveratrol from red grapes or anthocyanins from dark berries are particularly powerful. These natural compounds activate the body's own detoxification enzymes and can even influence the activity of genes that are responsible for longevity.
Sleep and regeneration: the underestimated pillar of health
While we sleep, our body is at its best: Growth hormones repair damaged cells, the immune system fights pathogens and the brain flushes out harmful metabolic products. Chronic sleep deprivation therefore accelerates all ageing processes and weakens both physical and mental performance.
The quality of sleep naturally declines with age, but targeted measures can halt this development. A cool bedroom temperature of between 16 and 19 degrees, complete darkness and no screens before bedtime create optimal conditions for restful sleep.
Magnesium plays a special role in sleep regulation as it relaxes the muscles and calms the nervous system. Natural sources include nuts, seeds, wholegrain products and green leafy vegetables. The amino acid glycine, which is abundant in collagen, can also improve sleep quality and shorten the time it takes to fall asleep.
Hormonal balance: the key to sustainable vitality
Hormones control almost all bodily functions, from energy supply to mood and immune defense. The hormonal balance changes with increasing age: growth hormones decrease, stress hormones such as cortisol can be chronically elevated and sex hormones fluctuate or drop significantly.
Insulin, the hormone that regulates blood sugar levels, deserves special attention. Creeping insulin resistance often develops unnoticed and leads not only to weight gain but also to accelerated cell ageing. Intermittent fasting can improve insulin sensitivity and activate cellular repair processes.
Adaptogenic plants such as ashwagandha, rhodiola or ginseng help the body to cope better with stress and stabilize hormonal balance. These herbal helpers have a regulating effect: they can normalize hormone levels that are too low or too high and strengthen the body's ability to adapt.
Preventive healthcare in the digital age
Modern technologies open up completely new possibilities for health monitoring and optimization. Wearables continuously measure heart rate, sleep phases and activity levels, while smartphone apps help with nutrition planning and stress reduction. This data makes it possible to identify health trends at an early stage and take countermeasures.
Developments in the field of personalized medicine are particularly exciting. Genetic tests can reveal individual risks and help to adapt diet and lifestyle accordingly. Microbiome analyses provide information about intestinal health and can provide targeted recommendations for probiotics and prebiotic foods.
Telemedicine makes expert knowledge available even in rural areas and enables regular health checks without time-consuming visits to the doctor's office. These digital health solutions are increasingly becoming valuable partners on the path to a long, healthy life - provided they complement and do not replace personal care by qualified medical professionals.
Source and image source: SHEKO GmbH
Published on: 26 January 2026