How Unhealthy Habits Impact Health After 36: Is It Too Late to Change?

If you’re experiencing the aftermath of a weekend filled with indulgence, you may be over the age of 36. Finnish researchers have discovered that this is when unhealthy habits such as excessive drinking, smoking, or a sedentary lifestyle start to negatively affect our health.

In a study published in the journal Annals of Medicine, Dr. Tiia Kekäläinen emphasized the importance of addressing unhealthy behaviors as early as possible to prevent long-term damage that can lead to diminished mental and physical health. These behaviors can escalate the risks of conditions such as depression, cancer, heart disease, and premature mortality.

Nutritionist Sam Rice, author of Supercharge Your Diet: Ten Easy Ways to Get Everything You Need From Your Food, noted, “It’s a common understanding for anyone past 40 that recovering from a weekend of excess becomes more challenging with age. Our bodies gradually lose efficiency in metabolizing food and drink, leading to worse hangovers and potential digestive issues. Although 36 might not be the tipping point for everyone due to genetic factors, it’s a crucial period to evaluate your health habits.”

For those who find themselves already in middle age, Rice reassures, “It’s never too late to embrace healthier living. Improving your diet in your midlife years is closely associated with an extended health span, defined as the duration of years lived healthy and active. Here are some expert tips on how to mitigate damage as you advance into your forties, fifties, and beyond…”

Your Thirties

According to Rice, individuals in their thirties should prioritize the overall quality and variety of their diets rather than fixating on specific nutrients. Preparing simple meals at home is advisable. This decade is also an ideal time to prioritize brain and heart health by incorporating oily fish, avocados, nuts, seeds, and olive oil into your diet, alongside plenty of vibrant fruits and vegetables.

Personal trainer Matt Roberts observes that bad habits often emerge during your thirties. “I frequently encounter individuals who were once active in their younger years becoming increasingly sedentary as work and family commitments take precedence. This decline in activity often leads to unhealthy coping mechanisms, like increased drinking or reliance on junk food, resulting in lower energy levels for exercise.” Fortunately, restarting a fitness regimen can yield quick benefits. Research indicates that people can experience positive responses to new exercise routines, enhancing heart and lung capacity well into their fifties and sixties. Any form of physical activity, whether jogging, weightlifting, or Pilates, can significantly boost overall health.

If you smoke, now is the time to seek assistance in quitting. A study published in the British Medical Journal suggests that quitting before the age of 30 significantly decreases the chances of a shortened lifespan due to smoking.

Your Forties

During your forties, monitoring alcohol consumption is essential, according to Karen Tyrell, CEO of the charity Drinkaware. “Our research shows that individuals aged 45 to 54 are most likely to surpass the recommended drinking limits set by UK health authorities, which suggest no more than 14 units of alcohol per week for both men and women.” Tyrell notes that the health impacts of alcohol are cumulative, increasing the risks of certain cancers, heart issues, and liver disease. However, cutting back on alcohol can lead to significant health improvements at any age.

She recommends aiming for two to three alcohol-free days per week, while being cautious of binge drinking, which can adversely affect mood, memory, and sleep, as well as elevate the risk of alcohol-related illnesses. Additionally, it’s important to identify personal triggers for drinking, whether they stem from stress or simply social situations.

As individuals transition into midlife, Rice notes that body fat often redistributes toward the abdomen. To counteract this, it’s essential to monitor caloric intake, increase protein consumption while reducing carbohydrates to maintain muscle mass, and incorporate plenty of antioxidant-rich fruits and vegetables, such as leafy greens and berries. This approach can help mitigate the risks of chronic diseases like cancer and type 2 diabetes while reducing inflammation.

Roberts advises engaging in low-impact cardio exercises, around 40 minutes three to four times weekly, to burn fat and lower arterial plaque and cholesterol. Activities could range from brisk walking to cycling.

Your Fifties

For those in their fifties, it’s crucial to incorporate weight training into your routine. Research from the University of British Columbia analyzing 3,600 adults over 50 revealed that individuals with greater muscle mass demonstrated lower risks of mortality from all major causes. Furthermore, a 2017 study published in the Journal of Bone and Mineral Research found that two 30-minute sessions of strength training weekly help improve bone density. Another study indicated that women who engaged in two or more weight training sessions weekly could reduce their chances of becoming obese later in life by as much as 30 percent.

Still smoking? Quitting by the age of 50 can cut your risk of premature death due to smoking-related conditions by half, as indicated by a BMJ study.

When it comes to alcohol consumption, research from Drinkaware reveals that individuals aged 55 to 64 constitute the second most significant age group likely to exceed safe drinking guidelines. Tyrell recommends users undergo a “drinking MoT” to assess and improve their drinking habits using Drinkaware’s free Drinking Check test.

Your Sixties and Beyond

According to Rice, individuals over 60 often exhibit decreased activity levels and are more susceptible to muscle loss. This decline lowers metabolic rate and, coupled with less efficient digestion, necessitates obtaining more nutrients from fewer calories. Emphasizing nutrient-dense foods, particularly protein-rich options like lean meats, fish, eggs, dairy, beans, nuts, seeds, and various vegetables, becomes paramount. Generally adhering to the Mediterranean diet is highly recommended, as it serves as a solid nutritional foundation at any age. Supplementation with vitamin D is also crucial, not only for bolstering bone density but also due to emerging studies suggesting it may help in preventing cognitive decline.

Roberts notes that maintaining fitness in older age focuses on mobility and flexibility, recommending practices such as yoga or Pilates. Even simpler exercises, such as balancing on one leg, can be beneficial. Dr. Michael Mosley, a physician and broadcaster, highlighted in one of his podcasts that the ability to balance on one leg for brief periods may predict longevity, as maintaining balance challenges cognitive function while strengthening leg muscles and enhancing stability to prevent falls as one ages.

Ultimately, Roberts emphasizes that a positive attitude toward aging is crucial: “Growing old is unavoidable, but surrendering to unhealthy habits is not.”