Moving and eating well: scientifically proven keys to healthy ageing
Mobility and nutrition are two major components of preventing loss of autonomy. At a geroscience round table, four experts – Professor France Mourey, Professor Agathe Raynaud-Simon, Professor Yves Rolland and Dr Jean-Marc Brondello – shared their vision of active ageing, informed by recent advances in research and a far cry from the preconceptions that still hinder preventative action.
An in-depth discussion with the experts: Prof. France Mourey, Prof. Agathe Raynaud-Simon, Prof. Yves Rolland and Dr Jean-Marc Brondello
Mobility: a function to be preserved at any age
Professor France Mourey believes that slowing down at 80 or 90 is not inevitable.
A shuffling gait, long considered a normal part of ageing, actually reflects a pathological walk that is often linked to musculoskeletal or cognitive disorders.
She emphasises two strong ideas:
- Moving differently does not mean moving less: adapting physical activity programmes to take account of ageing does not mean making them “gentler”, but more precise and better targeted.
- Movement must be meaningful: among the elderly, physical activity works best when it engages the brain, has a purpose and is connected to daily life (e.g. tai chi, cognitive-motor training).
The core message is that mobility is a decisive component of ageing well, and one that must be protected well before frailty arises.
The consequences of mobility loss: a domino effect
Reduced mobility does not just affect walking, but can also result in:
- social isolation;
- loss of autonomy;
- mood disorders;
- decreased cognitive activity;
- chronic pain;
- accelerated functional decline.
Professor Mourey warns of the need for early intervention, especially when faced with “minor frailties” that are often trivialised.
Nutrition: misconceptions that hinder prevention
Professor Agathe Raynaud-Simon sees one common misconception as particularly dangerous: it’s normal for elderly people to lose weight after they reach 60 or 70 – they’re just ageing.
- A healthy elderly person does not lose weight.
- Any weight loss is a red flag that needs investigation.
- Undernutrition is a silent disease: left unchecked, it progresses without complaint and without pain, and often goes unnoticed.
Remember: people can regain muscle at any age, even if they are 100 years old and live in a nursing home, with adapted physical activity and the right nutritional intake.
Eating well in later life: not the same needs as at 30
Nutritional prevention must be adapted over the course of life.
Unlike general messaging (“eat less fatty, salty and sugary food”), older adults need:
- to eat a richer diet;
- to monitor their weight regularly;
- to preserve their muscle mass;
- to identify any weight loss over 3-5 kg.
Muscle is a highly trainable organ, even late in life.
Activity, diet, stimulation: geroscience’s contribution (Professor Yves Rolland)
Professor Rolland highlights the fact that non-pharmacological interventions are currently the most effective ways to prevent loss of autonomy: physical activity, nutrition, cognitive stimulation, sleep and social connection.
The ICOPE Intense study, conducted as part of the XPRIZE Longevity Prize, combines:
- personalised physical activity,
- tailored nutrition,
- cognitive stimulation,
- improved sleep,
- lifestyle support.
The aim is to gain 10 functional years by targeting three pillars: motor skills, cognition and immunity.
Gerotherapies and research: promises and limits (Dr Jean-Marc Brondello)
Advances in geroscience are opening up new avenues:
- understanding senescent cells (“zombie cells”);
- exploring biomarkers;
- investigating the role of ketone bodies;
- assessing the potential interest of molecules such as metformin or rapamycin.
But the message is clear: No molecule can currently replace the effects of physical activity, good nutrition and maintaining functions.
Geroscience’s primary goal is to delay age-related diseases, not to prolong life indefinitely.
Prevention: an approach that starts early but continues throughout life
The experts agree:
- there’s no “official age” at which to start prevention;
- 50 years old is a good point at which to start strengthening functional reserves;
- but prevention is a lifelong continuum, from childhood to old age.
Younger generations’ sedentary lifestyles are already a major determinant of future ageing.
Ageing: not longer, but better
The experts reiterate the key goal: increasing healthy life expectancy by maintaining essential functions and delaying the onset of diseases.
Geroscience does not seek to achieve a fantasy of immortality – instead, it supports active, autonomous ageing done with intention.
Key takeaways
Healthy ageing means maintaining functions. Staying active, eating properly and stimulating your body and brain are the most powerful interventions currently available at all ages.