If you picture an older version of yourself as occurring at some time in the future, when you have grey hair, aching joints or feel frail and are slowing down, it is time to erase that image. Your grandparents may not have been able to reap the benefits of what we now know about health and ageing - but you can.

Research tells us that the keys to living longer and staying healthier are in our hands. Have you ever wondered why some people seem to age better than others? The three key steps to ageing well are to stay physically and mentally active, take preventive measures to avoid major diseases, and keep a positive attitude and stay connected socially. Importantly, the way you age is not necessarily dictated by your genes.

Studies into how we age and how we can look and feel young for longer show that lifestyle factors - such as diet, health risks taken, screening tests, exercise and stress – all play a larger role in determining your health than your genes do. For example, de-stressors like yoga and meditation can actually boost your immune system; a sensible weight management program will have a dramatic effect on both your mental and physical performance, especially with regards to balance and gait; and a range of nutritional supplements have been proven to optimise metabolism, boost energy and help you live longer.

The ageing process commences deep within the body, and long before any outward changes appear. Subtle shifts occur within every cell of your body throughout your life, gradually causing energy production to become less efficient, metabolic flexibility to decline. Inflammation can become harder to regulate and the body’s repair systems may not work with the same precision they once did.

However, this does not mean you have to get sicker as you get older. By taking small preventive steps now, you can look forward to enjoying a vibrant, active life well into your eighties, nineties, and even beyond. Healthy ageing is not just about treating problems once they appear; it is about taking small steps to support the underlying biological systems that help you to remain energised, resilient and well for as long as possible.

When it comes to keeping your body in prime condition for years to come, two of the most important topics to focus on are improving cellular energy and metabolic health.

Boost cellular energy Central to understanding the role and activity of cellular energy in the body is NAD+, which is a coenzyme that is found in every living cell. NAD+ is required for mitochondrial function, repair of DNA, cell signalling and the production of ATP, the body’s principal energy molecule. NAD+ levels will decline naturally with age, and this decline has been linked to reduced cellular function, lower energy production and a greater vulnerability to age-related health problems.

Although supplemental NAD+ is poorly absorbed, cutting-edge research now indicates that two ‘precursor nutrients’, the compounds nicotinamide riboside and nicotinamide mononucleotide, can actually be converted into NAD+ in the body. This finding has attracted significant interest in health science circles, because it means these nutrients will help to support cellular energy, mitochondrial function and other critical processes associated with healthy ageing.

Support metabolic health By the age of 55, your metabolism starts to slow down. Poor metabolic health is linked to problems with regulating blood sugar, insulin sensitivity, less effective digestion, slower processing of drugs and alcohol, lowered immunity and less efficient digestion and absorption of nutrients, especially fats. In turn, a sluggish metabolism can increase your risk of chronic disease, such as type 2 diabetes, cardiovascular disease and fatty liver disease.

The good news is that a simple plant-derived compound called berberine, which is traditionally used in both Chinese and Ayurvedic medicine, can be of significant benefit in improving and supporting your metabolic health. Contemporary science shows that berberine activates AMPK, which is an important enzyme that is involved in cellular energy balance, glucose uptake, the metabolism of fatty acids and mitochondrial function.

Taken together, NAD+ and berberine offer a complementary approach to healthy ageing. One supports cellular energy and repair, while the other helps regulate the metabolic environment in which those cells must function. Combined with a healthy lifestyle, they represent a targeted way to support not just a longer life, but a better one.

Danny Urbinder is a naturopath and educator with over 30 years of experience in the health and wellness industry, including leadership roles in practitioner education. He co-developed a successful genetic testing service and has a strong foundation in nutritional biochemistry and functional pathology. Danny continues to bridge science and natural health, translating research into practical strategies for optimising healthspan and longevity.