IT’S EASY TO FEEL like we’re invincible when we’re young and not think about how everything we do affects our health as we age. Luckily, there are many things we can do even now to protect our health and prevent future illnesses and conditions that commonly affect people as they age.
People in their 40s complain about weight gain and those in their 50s complain about early signs of diseases, such as diabetes, high cholesterol, and certain types of cancer. While people might have these complaints, there are things doctors recommend that you stop doing and start doing more to prevent those future illnesses and diseases. Here are some of them.
Unhealthy habits you should stop doing:
1. Eating an unhealthy diet and abusing alcohol.
2. Living a primarily sedentary lifestyle. Sitting for most of your day and are not active increase your risk of many chronic health problems, including obesity, type 2 diabetes, some types of cancer, and cardiovascular disease.
3. Smoking and vaping consistently. This can lead to lung cancer and cardiovascular diseases later on in life.
4. Living a fast-paced stressful life. It can lead to chronic anxiety, insomnia, fatigue, depression, high blood pressure, over-eating, drug abuse, and burn-out.
5. Not getting enough sleep. Poor sleep causes premature aging as well as a 30% higher risk of obesity and increased risk of chronic pain and dementia.
Healthy habits to incorporate into your life:
1. Taking a multivitamin to reduce dementia risk. In addition, physical exercise can also help prevent dementia in the long run. Limiting alcohol intake and having a healthy diet of dark leafy greens, berries, whole grains, beans, nuts, fish, and healthy fats will also help reduce dementia risk.
2. Reducing stress levels by practicing gratitude and enjoying a hobby. Be it reading a book, listening to music, gardening, playing with kids, or spending time with close friends. There has to be relaxing activity every day. Lastly, learn some self-care stress reduction practices, such as meditation, yoga or tai-chi and practice them regularly.
3. Reducing excessive sugar intake and exercising regularly, preferably outdoors in the sun, to prevent type 2 diabetes.
4. Avoiding smoking and eating a diet full of whole grains, fruits, and vegetables with limited processed foods can also help reduce your risk of diabetes.
5. Try going to sleep one hour earlier than usual to help repair aging skin.
As always, schedule your annual checkups with your doctors and speak to them if you have any questions or concerns. By Manny Palomar, PhD (EV Mail March 31-April 6, 2025)
