Many of us assume that fatigue, mental fog and aches are signs that the years are going by faster than we thought. The truth? These changes may not reflect early aging at all. Instead, they’re messages from your body telling you it’s out of balance—due to stress, nutritional gaps or hormone changes—making you feel older than you should. The good news: You can reverse symptoms and restore your vitality. Keep scrolling to find out the secrets to healthy aging.
Tame daily tension
In short bursts, stress can be helpful, ensuring we react quickly. “But when stress stays on—as it often does in modern life—it leads to long-term elevated cortisol,” says Erin Stokes, ND, medical director of WishGarden Herbs.
This can interfere with sleep, cutting into overnight cellular repair that keeps us refreshed and resilient. The fix? Simple strategies that induce calm and give you the restorative slumber you need:
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Breathe slowly
“Starting your day with a 10-minute meditation, a walk outdoors or another relaxation habit resets your stress level,” says Stokes. A British study found that techniques like these lower cortisol, helping you settle into a calmer state that lasts when you do them repeatedly.
Build a stress buffer
“Herbs called adaptogens taken daily for several months help improve your body’s ability to handle stress by increasing resilience,” says Stokes. This makes everyday hassles feel more manageable. One option Stokes uses herself: WishGarden Deep Stress Daily Calm, a blend that includes the tension-taming herbs ashwagandha, holy basil and eleuthero.
Soothe nerves fast
When tension flares, “nervine” herbs like passionflower and valerian root work in the moment to calm the nervous system quickly, Stokes says.
Fuel up cells
Diet plays a powerful role in how energized you feel, says Stokes. Even minor shortfalls of vitamins, minerals and food groups can sap stamina, weaken muscles and cloud thinking. The solution?
Prioritize protein
“Protein helps stabilize blood sugar, supports steady energy and protects against muscle loss, which impacts strength, balance and mobility,” says Stokes. A trick she recommends: When fixing yourself a plate, ask, “Where’s my protein?” If you don’t have any, add eggs, fish, poultry, beef, beans or tofu.
Replenish iron stores
Low iron can mimic signs of aging, including fatigue, says Stokes. “This mineral is essential for transporting oxygen to every cell in your body.” Aim for the daily recommended amount (18 mg for women ages 19 to 50 and 8 mg for those age 51 and up) by eating iron-rich foods like beef, lentils and spinach or by taking an iron supplement.
Get more of these vitamins
Vitamin D supports bones, immunity and mood, while B12 plays a key role in energy and brain function—all important for slowing the aging process. To maintain adequate levels, take a D3 supplement (600 IU for those ages 19 to 70 and 800 IU for women 71+) every day, or get D from fortified milk and fatty fish. And get 2.4 mcg daily of B12 from a pill or by consuming fish, beef or milk.
Ease hormone shifts
“During perimenopause, levels of estrogen, progesterone and testosterone fluctuate. And in menopause, they plummet,” explains ob-gyn Sherry Ross, MD, chief medical officer of Menopause Hormone Therapy for QuickMD and author of She-ology. These changes can make fatigue, fuzzy thinking and joint discomfort more noticeable. To reduce these effects:
Ask about hormone therapy
For many women, hormone replacement therapy (HRT) can ease symptoms, says Dr. Ross. By replenishing hormones that naturally decline, treatments such as patches, gels or pills may improve sleep, energy, mood and mental clarity. Ask your gynecologist if this option can help you feel better.
Explore hormone-free remedies
If hormone therapy isn’t a good fit or isn’t your preference, there are alternatives, assures Dr. Ross. Newer prescription drugs like Veozah (fezolinetant) and Lynkuet (elinzanetant) help manage hot flashes, while some women find relief with relaxation-based approaches, such as yoga or Tai Chi. Your doctor can help you navigate your choices.
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Feed your gut
Low-grade chronic inflammation can spur aches, fatigue and other changes over time—a process called “inflammaging”. One major driver is an imbalance in the gut microbiome, Stokes says. “Your gut is like a garden, filled with helpful and less-helpful bacteria,” she explains. “Stress, antibiotics and diet can cause an imbalance, causing good bacteria to dwindle.” To restore harmony with diet tweaks:
Pour a cup of tea
Getting a daily dose of polyphenols—found in green tea, berries and even dark chocolate—reduces inflammaging in eight weeks, reveals a new study in Microbiome Research Reports. Gut bacteria turn these plant compounds into substances that calm inflammatory activity throughout the body, which may help reverse signs of premature aging.
Enjoy yogurt
“Foods with probiotics, such as kefir and yogurt with live active cultures, add beneficial bacteria to your gut,” says Stokes. Once there, they help strengthen the existing community of good microbes to support digestion and immune health while keeping inflammatory responses in check.
Fill up on this fiber
“Foods like oats, apples and bananas deliver prebiotic fiber, which feeds the beneficial bacteria already in your gut, helping them thrive,” says Stokes.
3 ways to slow cellular aging
Sounds like science fiction, but certain habits can switch on genes that slow cellular aging, a natural process called epigenetics. Here’s how to try it:
Visit friends
University of Pittsburgh research found that people who regularly connect with pals in person or over the phone have a younger biological age. Friends give you the kind of support that turns off stress-related genes while activating genes tied to cellular repair and protection.
Leave a few bites behind
If you practice mindful portion control—putting down your fork when you feel full—you’re already increasing vigor. A National Institute on Aging study found that eating about 12 percent less turns on genes responsible for energy production while dialing down activity in genes linked to inflammation.
Pick up your pace
A study in Clinical Epigenetics shows that people who walk at a brisker speed, even if it’s just a trip to the kitchen, have younger-looking DNA. While researchers aren’t sure why, a quicker stride appears to help regulate gene activity that maintains healthy cells to help prevent premature aging.
This article originally appeared in the March 9, 2026, print issue of Woman’s World.
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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.