'I'm in my "ageing cliff" era, so I asked 4 experts how not to go into free-fall.'

I've noticed signs of ageing creeping up since my late 30s. My fine lines have gradually etched themselves more deeply, and my hooded eyes now resemble an upper bleph before pic.

But in the past 12 months? Gravity has grabbed a hold, and it sure as heck won't let me go. 

"What in the love of god is this?" my best friend and I regularly message. Attached: a photo of new neck wrinkles or jiggling jowls, grey hairs, veiny hands or a fresh patch of pigmentation.

Watch the hosts of Mamamia Out Loud discussing why everyone suddenly feels bad about their eyelids. Post continues below.

Add to that the creeping brain fog, a chaotic cycle, and accepting I now need to photograph and zoom in on menus and labels, and it seems patently clear – at 44, THIS is the year I'm being punished for my past sins. One of which is a love of wine, which, inconveniently, has become a fickle friend. 

So, you can imagine how vindicated I felt in learning that this accelerated decay is a scientifically proven phenomenon. Researchers have found that ageing is not linear but punctuated by two warp-speed bursts — first at 44 (thank you!), then again at 60. 

Study reveals existence of a mid-40s 'ageing cliff'.

Published last year, the now-infamous Stanford Medicine study, conducted over 12 years, examined key molecular markers of ageing in 108 people aged 25 to 75. It was found that, rather than a slow and steady process, ageing is non-linear, with significant changes occurring at 44 and in another flurry of activity at 60. 

In the mid-40s, there were significant shifts in molecules related to cardiovascular disease risk, skin and muscle ageing, and our ability to metabolise alcohol, caffeine and fat. 

But isn't this just perimenopause entering the chat? 

Despite some initial suspicions, the scientists determined it wasn't the driving factor behind the spike at 44. Why? Because dysregulation of these markers also occurred in men. 

However, for women, there's no denying that hormonal upheaval adds fuel to the fire. 

"The drop in oestrogen that comes with perimenopause is very much correlated with increased cardiovascular health risks," Reproductive Endocrinologist Dr Devini Ameratunga tells me.

 "And, in our 40s, we certainly see changes in hormones that can affect our gut microbiota, hormonal health, and make things very difficult in terms of weight and energy."

Perimenopause is also a driver of rapid skin changes for women, says Aesthetic Nurse Mike Clague of FaceLove Medispa.

"Declining oestrogen affects collagen, hydration and skin thickness, leading to faster visible ageing."

As this article in The Cut explains, we elder millennials are headed for the ageing cliff.

Which begs the question: can we stop ourselves from free-falling?

Taking care of your ticker.

There's a good reason our cardiovascular risk spikes in our mid-40s, according to leading cardiologist, Dr Ross Walker.

"Human beings were meant to exist as hunter-gatherers. This meant they lived for 30 to 40 years wandering around a jungle with a spear and then died from either trauma or infection," he said.

"In the modern world, we are typically living around double our use-by date, which is age 40. This is why we often see people in their 40s gaining weight as their metabolism starts to change as they move towards menopause in women and andropause in males.

"The combination of unhealthy and excess calorie consumption, along with a reduction in exercise, accelerates cardiovascular risk factors in many people."

While cardiovascular disease has a strong genetic basis, our lifestyles aren't helping. "Your genes load the gun, and your environment pulls the trigger," says Dr Walker.

There are, however, five key factors the specialist says can reduce your risk by around 80 per cent.

"All aspects are vital, including quitting any addictions, having a regular sleep habit, eating less food and eating more natural food, 3 to 5 hours of moderate exercise per week and most importantly, cultivating happiness in your life and managing stresses."

Image: Supplied.

Move it or lose it (muscle mass, that is).

"The things that we were doing in our 20s and 30s to maintain a healthy weight, muscle mass and energy levels need to be shifted," says Dr Ameratunga. 

Nutritionist and exercise scientist Amelia Phillips agrees, saying, "The key principle here is to protect and build lean muscle tissue, which keeps your body biologically younger.

"It's not just about being stronger, but it's also about optimising our mitochondria," she adds.

"Mitochondria are the 'powerhouses' of our cells, producing the energy our bodies need to function, and they are most concentrated on our muscles and brain. 

"As we age, their numbers and efficiency decline, contributing to fatigue, slower metabolism, and loss of muscle and cognitive function. Supporting mitochondrial health is an absolute essential if we want to build age-resilience."

Amelia recommends incorporating strength training 3–5 days per week for 20–40 minutes. "Focus on the principle of 'time under tension', which means keeping muscles under load longer to build strength and size. For example, go slower on the way down in a squat, then drive up with force (6 seconds down, 3 seconds up) and avoid fast reps." 

And if you've been living the couch potato life?

"It is NEVER too late to start! I've seen people transform their health well into their 50s and make a massive difference to not just their lifespan, but their health span, which is arguably more important."

Image: Supplied.

What to eat, drink and swallow.

"We know that a Mediterranean dietary pattern has the most positive impact on cardiovascular health and longevity," says Amelia. This is essentially a diet very low in processed foods and added sugar, and high in fruit, veggies, olive oil and fatty fish with some dairy and meat. 

In addition, the nutritionist recommends prioritising nutrients with anti-inflammatory and cellular protective elements. This means upping your Omega-3s (found in oily fish, flax, chia, walnuts), getting plenty of vitamin D through safe sun or supplementing, considering creatine for cognition and mitochondrial health, and increasing protein and calcium intake while "significantly reducing simple carbs."   

"Sadly, we lose around 30 per cent of our body's collagen as we age, but we can reduce that loss by eating a diet high in collagen," says Amelia. 

"Both food sources, such as bone broth, animal skin (such as chicken, fish, pork – beware of saturated fat if cholesterol is an issue), and hydrolysed collagen supplements are beneficial."

Supporting your skin – inside and out.

According to Mike from FaceLove Medispa, "Our biology works in waves, not straight lines, and hormonal changes, shifts in metabolism, and bursts of inflammation can trigger rapid changes in the proteins and pathways that support skin structure." 

In the mid-40s, he says that you will often see "more pronounced wrinkles, sagging (especially around the jawline and eyes), changes in skin tone, slower healing, and a general loss of firmness and radiance. 

"An easy way to describe skin changes is 'more colours' (reds and browns) and textural changes (wrinkles, crepey skin, loss of hydration)." According to the skin expert, these changes can seem to happen virtually overnight. 

Sir, you are preaching to the choir!

While ageing is more linear in our early years, Mike says that in our 40s, external factors like chronic sun exposure really start to ramp things up. 

Lifestyle habits, including poor sleep, stress, smoking, alcohol and a poor diet, catch up with you. And so does geography. 

"Australian women experience greater UV photodamage than women in other countries," says Mike. "Our UV is so high that it also appears to affect facial volume." 

If you're feeling deflated, so am I. 

But here's the good news: while we can't stop ageing, we can influence the process in our skin.

"Consistent sun protection, a balanced diet, regular exercise, good sleep and targeted skincare all make a real difference," says Mike.

"Studies have shown that just implementing a Vitamin C serum and a good sunscreen can have positive changes at a cellular level. Starting in your 40s can still have a significant impact."

While he puts little stock in the ingestible collagen trend, he adds that "some LED masks have good data."

Disclaimer: Please be aware that I know growing older is a huge privilege, and my complaints about ageing come with my tongue planted firmly in my (for now filler-free) cheek.

Feature image: Supplied.