How to stay healthy decade by decade
A HEALTHY LIFESTYLE IS ALWAYS IMPORTANT - BUT DO YOUR NEEDS CHANGE AT DIFFERENT LIZ CONNOR TALKS TO EXPERTS
LIVING well is important at any age, but experts say our health priorities can change as we get older.
While the principles of exercising regularly, eating well and managing stress will always be relevant, there may also be specific things you can do – at each milestone decade – to make sure you’re harnessing your full healthy potential.
So, what are they? We asked health experts to share their tips for happy, healthy aging, and looking after yourself at different stages of life...
In your 20s you should... support your bones and set good habits
Our bones carry on developing into our late-20s, so it’s important we continue to get plenty of calcium and vitamin D during these years, says Dr Naveen Puri, a lead physician at Bupa Health Clinics (bupa.co.uk).
As well as eating a good diet and taking supplements where necessary, he adds that resistancebased exercise, like weight training, can help strengthen bones, as well as repetitive activities such as hiking, jogging and playing tennis. “Once your bones stop growing, they typically stop getting stronger and can slowly weaken in the longer term,” warns Dr Puri. “As such, helping them develop in your 20s will set good foundations as you get older.” Your early adult life is also a great time to avoid making too many unhealthy lifestyle choices. “When we’re young, we might not notice the impact of drinking too much or smoking, but now is the ideal time to minimise these habits,” says Dr Puri. “Drinking too much on a regular basis is linked to a host of long-term health conditions, from high blood pressure and heart disease, through to liver disease and certain types of cancer. Similarly, smoking is linked to issues like cancer, heart and lung disease, strokes, and diabetes.”
In your 30s you should... eat well and protect your mental health
As you move into your 30s, you might start noticing some subtle body changes as your metabolism slows down. “This is perfectly normal, but does mean it becomes important to eat well,” says Dr Puri.
Although it’s tempting to find a quick-fix for those stubborn extra pounds, don’t turn to fad diets. “Instead, look at making smaller, sustainable changes,” he advises. “Try to avoid grazing and stick to three meals a day, including high-fibre foods like wholegrain bread or brown rice, and protein like chicken or tofu. Also aim to eat five portions of fruit and vegetables a day. “Elsewhere, try and avoid foods that are high in sugar or saturated fat.” At this time of life, many people may find themselves in more stressful situations. This can come from sources such as career responsibilities or family life.
Dr Puri says: “Relaxation therapies – like meditation, yoga or mindfulness – may be helpful, and it’s also important to know where to turn.”
In your 40s you should... maintain a good diet
It’s believed that almost one in 20 people in the UK are living with diabetes. While type 1 diabetes can occur at any age and is not linked with weight or lifestyle, generally speaking, type 2 is more likely to develop in over-40s, and this form of diabetes is often associated with factors like weight and diet. Maintaining a healthy diet and lifestyle may help prevent type 2 diabetes, as well as being important if you are diagnosed. “Maintaining a balanced diet and exercising regularly is key to managing both type 1 and type 2 diabetes. In some cases, you can reverse type 2 diabetes with the right diet and exercise,” says LloydsPharmacy pharmacist Anshu Kaura (lloydspharmacy.com). Anshu advises to “always consult your GP before making any diet or lifestyle changes, especially if you have an underlying condition”.
In your 50s you should... check your breasts and prostate regularly
Giles Davies, lead surgeon and director of breast surgery at Cromwell Hospital (cromwellhospital.com), says it’s really important for women to check for the signs of breast cancer in their 50s. “Women should check their breasts from a young age – ideally in their late-teens or 20s – but it becomes even more important as you get older,” he notes. “Around 80% of breast cancers happen in women over 50, so it’s important you attend your screenings. “It’s also vital you know the signs of breast cancer, so you can act on any concerns. One of the most common signs is a new lump in the breast area or armpit, though women may also experience nipple discharge, skin changes, or a change in size or shape to either one or both of the breasts.” Men should also get regular prostate checks. Professor Hashim Ahmed, consultant urological surgeon at Cromwell Hospital, says: “Prostate cancer is the most common type of cancer amongst men in the UK. “Problems with urinating can often be one of the first signs that something is wrong, especially if the cancer is pressing on, or growing near the urethra. Other common indications may include needing to pee more frequently, often during the night, or finding it more difficult to start or stop urinating.” These symptoms don’t always mean you have cancer. However, getting things checked out quickly is always sensible. And in some cases, cancer doesn’t cause any symptoms so it’s important to keep up with regular health checks.
In your 60s you should... look after your joints
AGES?
Joint pain is very common as we get older, and it’s often caused by osteoarthritis, or wear and tear. Lifestyle measures may help prevent these problems worsening, as well as helping ease flare-ups. Keeping physically active can still be very important. If you are concerned about joint pain and exercise, speak to your GP and perhaps a physiotherapist for tailored advice.
Anshu adds: “For those experiencing joint pain in winter, a cod liver oil supplement may help. “Research has shown that omega-3 fatty acids help support the body’s anti-inflammatory response, which can in turn help to prevent joint conditions such as arthritis from deteriorating.”
Drinking too much ...is linked to a host of long-term health conditions
Dr Naveen Puri on
bad habits
In your 70s and beyond you should... keep active
Experts say even people in their 70s should look to undertake some form of exercise every day, but it doesn’t need to be anything as intense as marathon running. Lin Seeley, wellbeing co-ordinator at Bupa Sandhills Court care home, says: “Light activity, such as a brisk walk or a bike ride, will still provide good benefits.
“People should try to clock up about two-and-a-half hours of this a week.
“Some great exercises for this can include gentle weightlifting or aerobics. Yoga and Pilates are also great options and can easily be adapted to suit anyone’s ability.”
A decent pair of headphones can be a lifesaver in lockdown. They can block out the external sounds of noisy flatmates or children, so you can really focus on your Zoom meeting. Or, they can serve as a vital focus tool, to a help you knuckle down to a looming work deadline.
But if they’re not used correctly, experts warn that both over-ear and earbud varieties can damage your hearing, particularly if you use them for too long, or play music too loudly. Recently, Apple launched a new safety feature that causes the volume for iPhone or AirPod headphones to drop automatically after it hits over 90 decibels for more than four hours a week, to help keep users’ ears safe.
But if you’re monitoring your own use, how can you protect your ears and avoid unnecessary damage? We asked experts to give us the lowdown.
What’s the risk of loud headphones?
“A healthy ear has some in-built protective mechanisms to prevent loud sounds from causing harm,” explains Joseph Manjaly, consultant ear and hearing surgeon at OneWelbeck (onewelbeck.com).
“However, we know that extended hours of loud noise exposure and very loud sudden sounds can both cause irreversible inner ear damage, leading to hearing loss and tinnitus.
“It’s important to limit the number of hours per day you’re using loud volume headphones, and you should also avoid falling asleep with headphones playing music.”
Are in-ear headphones a bigger health risk than over-ear ones?
“No, what’s important is the overall volume of sound being played into the ears,” says Joseph. “The World Health Organization recommends a total of 40 hours of weekly exposure to volume levels no higher than 80 dB for adults, and 75 dB for children, on personal listening devices.”
Do we need to rest our ears from using headphones?
“It really depends on the volume level and how long you are listening for,” explains consultant audiologist Wayne Ellis. “The daily recommended safe volume level of any sound is below 85 decibels, for a maximum duration of eight hours. That’s equivalent to listening to a food blender for eight hours. “Normal conversation is typically 60-70 dB, and you can listen safely at that level for as long as you like. It’s worth taking breaks of at least five minutes every hour, to be on the safe side, and give your ears a rest. Also, using a volume limiter on your device means you won’t be able to turn the music up without realising it.”
How else can we protect our ears and hearing?
“If you’re listening through earphones often, it’s worth investing in a pair of custom-fitted and noise-cancelling earphones,” suggests Joseph. “These will allow you to listen at lower volumes than otherwise needed. It’s also advisable to wear ear protection in loud environments.
“If you experience any hearing loss or tinnitus, seek help from a hearing healthcare professional.”
Patrick D’Haese, audiologist at Med-el (medel.com) adds: “It’s concerning that despite being accustomed to regular health checks, we fail to take care of our hearing.
“You wouldn’t go years without visiting a dentist or optician, yet many adults have never had a hearing test.
“I urge anyone who hasn’t to make an appointment, visit your GP or an audiologist and make this a part of your health check-up routine.”
BETH TWEDDLE loves a to-do list. She writes them every morning – “or sometimes the night before, so I know what needs to be done,” says the former Olympic gymnast and mum-of-one, 35. “I like, at the end of the day, to be able to see what I’ve done.” Being organised is one thing, but Beth’s worked out that this helps with stress too. Writing things down “gets it out of my head, rather than me going over and over it,” she says. “I always have a notebook and pen near me, my husband thinks I’m bonkers. But everyone works differently. What works for me isn’t necessarily going to work for someone else.”
Britain’s ‘greatest ever female gymnast’, Beth racked up seven consecutive National Champion and three World Champion titles, plus Commonwealth and European Champion wins and three Olympic Games, scooping Bronze at London 2012, before retiring at 28. Now, her career is focused around Beth Tweddle Gymnastics and the brand’s range of training programmes. She also took part in – and won – Dancing On Ice in 2013, but had an awful blow three years later, suffering a severe injury while participating in Channel 4’s The Jump. Beth was airlifted to hospital with two fractured vertebrae and underwent surgery on her neck and spinal cord.
A joyous new chapter started in May 2019, when she and husband Andy Allen welcomed their baby girl Freya. The pandemic was particularly weird timing, as Beth had just returned to work after maternity leave.
RIDING THE ROLLERCOASTER
“It’s very strange, I’d literally been back to work for two weeks and then the first lockdown kicked in. So I’d just got a bit more normality back, and then I was basically back to being at home with Freya,” she says. “But do you know what? It has been lovely.” Despite the past year being “a rollercoaster”, Beth says: “The huge positive for me was being able to spend so much more time with Freya, and with Andy working from home as well, we both got to see a lot more of her development at this age.”
Creating a routine from the start really helped, she says.
“Every morning, we got up and played, had breakfast, went out for a walk – just off we went. I didn’t take my phone, so I couldn’t look at it or make work calls. It was just me and Freya and the outside world.”
PUSHING THE PHONE ASIDE
She seems to have a healthy balance with her phone and social media.
“I wouldn’t say it’s necessarily a conscious decision,” says Beth, when asked if she’s deliberately careful with it. “But if Freya and I are at home, she’s my main priority, the phone gets pushed to one side. I guess I want to use [social media] when it’s needed, rather than just doing it every day. But everyone is different.
“I think it can be such a positive, but also such a negative. For every 10 nice comments, you might get one negative, and then you focus on that – but I’ve learned through my whole career it’s what people closest to me think that really matters, and I have a really good relationship with my parents and friends.”
TAKING THE PRESSURE OFF
Juggling working from home and a lively toddler has been a balancing act, but Beth says she’s learned to let go of putting too much pressure on things. Home workouts remain a regular priority – even if they don’t always go like clockwork.
“I’ve been doing workouts in the living room. I’m a morning person, so I tend to do things first thing, I find that sets me up for the day. “Freya gets up at half six and I’ll get up with her, then by half eightish Andy maybe takes her for a bit and I’ll do my activity. But if she starts running around and comes in with me – she finds it hilarious when I’m doing exercise and will usually try and sit on me or copy me – then I’m not too worried. I think people sometimes put too much pressure on themselves to do it perfectly. You just have to let go of that.”
‘KIDS NEED OUR SUPPORT’
Beth’s been ploughing energy into keeping a stream of activities going for her gymnastics kids too – something she clearly cherishes.
“Gymnastics obviously taught me gymnastics, but it taught me so much more than just that in terms of the values I took away from it, whether it’s friendship, teamwork, determination or respect.
“We created a programme based around those values; each week they had an activity that links sport to everyday life.
“One of my favourites was ‘Inspiration Week’, where we asked the kids to not only think about their role models, but about how they can be role models to each other as well. During this pandemic, I think we’ve seen so many inspirational children. Obviously, they need our support too, and it’s been amazing being able to do all this stuff online.” When asked about the best advice she’s ever received, Beth refers to something from her own days as a young gymnast.
She says. “It goes back to not putting pressure on yourself, and accepting things take a lot of practise, perseverance and resilience. So don’t put pressure on yourself to succeed at something yesterday. There’s plenty of time.”
I think it can be such a positive, but also such a negative
Beth Tweddle on
social media