… and I’ve recently discovered, it’s creeping up on me too.

I’ve been on a bit of a mission lately. Diet dialed in, fat percentage dropping, blood pressure playing nice, even sleep’s become a well-oiled machine. But there’s one stubborn metric that’s been sticking its tongue out at me: vascular age. Yep, my arteries are apparently living a few years ahead of schedule. Not cool.

What Causes Vascular Aging (and Why It Matters) ?

As we age, our arteries can become less flexible, plaque builds up, and suddenly, you’re looking at a whole vascular system (including your heart) that’s seen better days. So what is this plaque? It’s a nasty mix of cholesterol, calcium, and other stuff clinging to your artery walls, making them narrower and harder. Think of it like old, sedimented pipes, like you might have in your home plumbing. Ever had to clean the waste system of debris under a bath or sink to improve the water flow as it drains away? Well, it’s just like that.

Why does this happen? Well, a lot of it comes down to lifestyle. Processed foods, smoking (not in my case but for those of you out there that do), lack of exercise, and stress are all like throwing gasoline on a fire. And the risks? High blood pressure, heart attacks, strokes – basically, a whole heap of things you’d rather avoid.

So these are risks and I said earlier silent assassin. How many people do you know who have these things happen to them and say they never thought it would happen to them? It’s not like we can feel things getting worse within our bodies, it’s just that they could be. Who can feel their ateries?

The Good News: You Can Reverse It

So now for the good news: you’re not old sedimented pipes beyond repair. You can actually reverse this biological aging. We can make our vascular systems and our hearts younger than we are!

Here’s how we’re gonna try and do that:

1. Ditch the junk – I’m talking processed foods, sugary food & drinks, the whole shebang. Load up on whole foods: fruits (especially berries), veggies (leafy greens, garlic), lean proteins, nuts, seeds, whole grains, the works. Think of it as giving those aging pipes a good spring clean.

2. Get moving – Exercise is like WD-40 for your vascular system. Cardio gets the blood pumping, and strength training keeps everything strong. Aim for at least 30 minutes of moderate exercise most days of the week. Basically, if you can, get your heart rate up whenever you can, ideally every day. High Intensity Interval Training (HIIT) is especially good for this (caveat: I don’t personally do HIIT as I do other fairly high intensity sport but I have read that HIIT is very beneficial so thought I would include it here).

3. Manage Stress – Stress? Yeah, that’s an absolute killer. Find ways to manage it. Meditation, yoga, deep breathing exercises, mindfulness, even just taking a walk in nature can make a huge difference. I’ve written lots about this and getting away from stress, out of your head, being in the moment, avoiding drama, uncertainty, conflict – all good.

4. Prioritize Sleep & Hydration – Quality sleep is essential for repair and regeneration.. Aim for 7-9 hours of quality sleep each night to allow your body to repair and regenerate. And don’t forget to stay well-hydrated—water is crucial for maintaining healthy blood volume and circulation.

5. Leverage Key Nutrients – Omega-3 fatty acids, found in fish oil, help reduce inflammation by reducing triglyceride levels and blood pressure, while CoQ10 supports energy production in heart cells. Nitric oxide is also your friend. Foods rich in nitrates (beets, leafy greens) and arginine (nuts, seeds) can boost nitric oxide production, which helps relax and widen blood vessels. And of course, limit alcohol (because it causes inflammation and raises blood pressure – sorry wine lovers!).

Final Thought – Consistency is Key

The real challenge is consistency. It’s not about doing a crazy cleanse for a week and then going back to your old habits. It’s about making sustainable lifestyle changes that you can stick with in the long run.

I’m still figuring this out myself. But I’m determined to crack the code. And if I can do it, so can you. Let’s make our bodies younger, healthier, and ready for whatever life throws our way.

Because life’s too good to let a few mucky pipes slow us down.