Beyond Wrinkles: Embracing Longevity – living longer & stronger
- 55pluswellness
- Mar 24
- 4 min read
SHIRLEY O’NEIL, BOARD-CERTIFIED FUNCTIONAL MEDICINE PRACTITIONER
You’re reading a preview of the March/April 2025 issue of 55+ Wellness Magazine. For the full version, packed with even more insights, inspiration, and exclusive content, visit MA25
Anti-ageing has long captivated humanity. Ageing is a natural part of life, but our lifestyle choices can influence how we age. The key to living longer and stronger doesn’t lie in trying to turn back the clock, it lies in the way we care for our bodies throughout our lives. Embracing a lifestyle that promotes vitality (with a focus on nutrient-dense food, stress management and sleep) play a vital role, however optimal health is more than just good food and exercise - it’s also found in the connections we cultivate, and the experience of a strong sense of community. These habits hold the key to living younger and longer.
ROLE OF NUTRITION IN HEALTHY AGEING
One of the most important factors in healthy ageing is a nutrient-dense, whole-food diet. Our bodies need a variety of vitamins, minerals and antioxidants to function optimally. Nutrients like vitamins A (sweet potatoes, carrot, spinach, kale, egg), C (oranges, strawberries, bell peppers, broccoli) E and zinc (oysters, beef, pumpkin seeds, chickpeas, lentils) are essential for skin health, protecting against oxidative stress and supporting repair processes. Whole, unprocessed foods, such as clean proteins, a rainbow of vegetables and healthy fats, protect against oxidative stress and support the body’s repair systems, reduce inflammation and promote healthy skin.
EXERCISE: BUILDING STRENGTH FOR LONGEVITY
Regular physical activity, especially strength training, is essential for living longer and stronger. Building muscle supports metabolism, improves circulation and strengthens bones, all while reducing the risk of chronic diseases. To build muscle, it’s crucial to include protein with each meal. Exercise isn’t just about maintaining a youthful appearance; it’s about improving circulation, supporting bone density, boosting metabolism and reducing the risk of chronic diseases, as well as maintaining our independence in later life.
STRESS AND AGEING: THE HIDDEN DANGERS
Chronic stress is one of the most damaging factors in the ageing process. When stressed, the body releases cortisol, a hormone that, in high levels, can damage tissues and accelerate ageing of our skin and organs. Over time this can lead to wrinkles, fine lines and a dull complexion. Stress contributes to inflammation, which is linked to age-related diseases such as heart disease, arthritis, and diabetes. Practices such as nasal breathing and mindfulness can help manage stress, promoting relaxation and longevity.
SLEEP: THE FOUNDATION OF VITALITY
Sleep is another critical component in healthy ageing. During sleep, the body regenerates and repairs itself. Lack of restorative sleep accelerates ageing by impacting cognitive function, increasing inflammation and impairing repair processes. A consistent sleep routine and optimal sleep environment can help reduce signs of ageing and improve overall well-being.
HORMONAL HEALTH AND AGEING
As we age, hormonal fluctuations may affect energy levels, mood, skin elasticity, and cognitive function. While hormone replacement therapy (HRT) may be an option for some, focusing on diet, exercise, stress management and optimal methylation can help maintain hormonal balance. Nutrients like healthy fats, vitamin D, magnesium, and zinc play a crucial role in hormone regulation and overall health.
GLOWING SKIN FROM THE INSIDE OUT
When it comes to glowing skin, functional medicine views the skin – our largest organ, as a reflection of the body’s internal balance, influenced by factors such as oral and gut health, nutrition and hormonal balance. These factors work together to support skin regeneration, elasticity and overall quality. The gut-skin connection is particularly important in the ageing process as imbalances in the gut microbiome can lead to nutrient deficiencies and inflammatory conditions like acne, psoriasis or eczema and premature ageing of the skin. A nutrient-rich diet high in antioxidants, fibre and healthy fats, supports both gut health and skin vitality.
FUN FACT: Did you know that all hair is initially white? The pigment responsible for our hair colour is called melanin. Over time, the production of melanin slows down, leading to the greying of our hair. However, the speed at which this happens is influenced by a variety of factors, such as oxidative stress, hormonal imbalances, poor nutrition and genetics.
METHYLATION A KEY PROCESS IN LIVING LONGER AND STRONGER
Methylation, a biochemical process involved in DNA repair and detoxification, plays a crucial role in ageing. It is involved in regulating gene expression, protects against oxidative stress, and optimizes the production of glutathione, a powerful antioxidant. As we age, methylation capacity decreases, leading to slower repair and increased oxidative damage. Supporting methylation through foods rich in methylated B vitamins, magnesium, zinc, and folate—such as legumes and cruciferous vegetables—can improve energy, mood, and reduce signs of ageing.
COMBATING OXIDATIVE STRESS
Oxidative stress, caused by free radicals from environmental toxins, poor diet and our own hormones, accelerates the ageing process. Antioxidants help mop up these free radicals, preventing cellular damage. Improving methylation, reducing oxidative stress and avoiding habits like smoking, which introduces harmful free radicals, can protect against premature ageing and maintain skin and overall health.
MINDSET: CONFIDENCE AND VIBRANT HEALTH
Anti-ageing isn’t about turning back the clock or by the absence of wrinkles or grey hair; it’s about choosing to nurture our bodies and minds to live a life with optimal vitality and joy while living longer and stronger.
ABOUT SHIRLEY O’NEILL
Board-Certified Functional Medicine Practitioner.
“Guiding people to regain optimal health, maintain it, and thrive, with root-cause symptom resolution.”
Whatsapp: (+34) 648616680
You’re reading a preview of the March/April 2025 issue of 55+ Wellness Magazine. For the full version, packed with even more insights, inspiration, and exclusive content, visit MA25