Consider all aspects of your health for the future
How often do you consider your long-term health? Well a recent survey found that Brits are living for the moment until they hit 36 and then decide to take health seriously.
Researchers found that once people reach their mid-thirties they were more likely to make healthy lifestyle choices such as taking more exercise and cutting down on the booze.
So what are the best things you can do to look after your future health?
Kate Hoffmann, Matron at Spire The Glen Hospital Bristol, shared her top ten tips:
Love the skin you’re in: Too many of us neglect to look after our biggest organ – our skin. Too much sun exposure can cause skin cancer and recent research suggests that if you suffer serious skin burn just five times between the ages of 15 – 20, you’re 80% more likely to develop malignant melanoma.
Practical tip: It’s important to take care when out in the sun by wearing at least factor 15 sunscreen, and always keeping a covered up to protect against the sun.
Brainwave: Research suggests that learning a second language can have a positive effect on the brain, even if you only start learning it in adulthood. Studies have also found that keeping the brain active can build reserves of brain cells and connections – and possibly even help you generate new brain cells.
Practical tip: Puzzles, crosswords or activities like Sudoku can help keep your brain active, as can engaging with community groups that interest you, or trying a course at an adult learning centres. Staying curious and engaged is key to maintaining brain function.
Stand tall: It seems trivial, but good posture is essential to avoiding problems with back pain, which can get more troublesome as you get older.
Practical tip: If you have an office job, make sure your chair is supportive and your computer screen is high enough that you don’t have to hunch over all day. Sit with your feet flat on the floor rather than crossed as this can distort your posture.
Veg out: We’ve heard it all before, but eating enough fruit and vegetables is key to good long-term health. A recent study suggested that eating seven pieces of fruit and veg a day cuts the risk of dying from cancer and heart disease and could prolong your life.
Practical tip: Fruit and vegetables make a great snack so try keeping some carrot sticks or apple slices to hand to nibble on throughout the day. At meal times, try to ensure vegetables account for half the food on your plate.
Stop smoking: It’s a leading cause of death and disease in the UK with over 81,400 deaths each year for those aged over 35 (one in five deaths in the age group), and quitting the fags is one of the best things you can do for your long-term health.
Practical tip: There are many services to help you stop smoking such as the NHS Smoke-free website, and your GP can offer good advice. If you have a partner or friend who also smokes, why not give up together and reward yourselves by doing something fun for every week that you stay smoke-free.
Move it: There’s really strong evidence that people who are more active have a reduced risk of major illnesses. Regular exercise can reduce the risk of heart disease, stroke, diabetes and even cancer – and it’ll also reduce your risk of early death by 30%. As well as protecting against disease, exercise can boost self-esteem and mood and help you lead a happier life.
The current guidelines recommend that adults try to do at least 2 ½ hours of moderate intensity exercise (like walking fast), or 75 minutes of vigorous exercise (like running) every week, as well as two sessions of muscle strengthening activity each week. This can include yoga, weights and heavy gardening.
Practical tip: Make use of your lunch hour to get outside and go for a walk, jog or even a fitness class if you have a gym nearby. Getting out in the fresh air will also improve your mood and boost vitamin D levels.
Just chill: Stress can have negative impact on your long-term health and wellbeing and exasperate a whole range of issues. Being stressed for long periods can depress your immune system so you’re more prone to illness. It’s also linked to high blood pressure and heart attack, muscle tension, stomach problems and skin issues such as psoriasis.
Practical tip: Try to combat stress by taking control of situations, and accepting the things that you cannot change. It’s important to recognise what triggers your stress and know your limits when juggling work, social and family lives.
Rest your bones: It’s important to look after joints such as your hips and knees as these areas can often cause problems as you get older. Knee pain is common as the knees are particularly vulnerable to damage as it they take the full force of your weight when you run or jump.
Practical tip: One of the best things you can do is to maintain a healthy weight, as carrying extra pounds puts a strain on your joints. Work on your muscle strength as this will help support your joints. Weight training can help you build muscle and keep your ligaments strong so you are helping your joints bear the strain.
Get checked: Make sure you’re aware of which scans and check-ups are recommended for people in your age group. For example, in the UK women over 25 are advised to have smear tests every three years, and men in their 40s – early 60s should have a PSA blood test to screen for prostate cancer.
Practical tip: Your GP should be able to offer advice about medical checks you need at different stages of your life so don’t be afraid to ask next time you visit.
Cut back on the booze: alcohol-related liver disease is on the rise and now accounts for over a third of deaths from liver disease. Victims are getting younger with people in their 40s accounting for one tenth of deaths. Sticking to the government’s guidelines of 2-3 units per day for women, and 3 – 4 units per day for men can help reduce your risk of the disease. Alcohol is also fattening as it is high in calories so cutting back can help more than just your liver.
Practical tip: Websites like MyDrinkAware have all the facts about how many units and calories are in your favourite drinks – and can help you work out whether you’re drinking too much.
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