3 key health changes to make as effects of bad habits felt from 36

We all know smoking, drinking and not doing enough exercise isn’t good for us. But, scientists have found the effects of these unhealthy habits can take their toll from a young age.

Researchers in Finland tracked the health of hundreds of children born in 1959 over 30 years, monitoring their physical and mental health at different ages from 27 to 61. The study, published in the Annals of Medicine, found the health impacts of smoking, drinking and a lack of exercise were being felt by participants as young as 36.

The effects, including an increased risk of heart disease and depression, were even greater if people had the habits long term – or had all unhealthy habits at one time.

The scientists defined a lack of physical activity as exercising less than once a week. Heavy drinking was classed as consuming at least 875 units of alcohol a year for women (around eight standard glasses of wine a week) and 1,250 units a year for men (roughly 11 and a half glasses of wine).

In the UK there are around six million smokers and 24% of adults drink more than the recommended 14 units a week. Just over 63% of us meet the recommended 150 minutes of moderate intensity physical activity each week.

However, lead author of the study Dr Tiia Kekäläinen, of Laurea University of Applied Sciences, said it’s never too late to start adopting healthier behaviours.

“Non-communicable diseases such as heart disease and cancer cause almost three-quarters of deaths worldwide,” she said. “But by following a healthy lifestyle, an individual can cut their risk of developing these illnesses and reduce their odds of an early death.”

Dr Kekäläinen added that cutting down on drinking, cutting out cigarettes and taking regular exercise as early as possible was important for better mental and physical health as we age. But she said it was never too late to start.

“Adopting healthier habits in midlife also has benefits for older age,” she said.

While we know that cutting down on drinking, taking regular exercise and quitting smoking is hugely beneficial for our health, it can be hard to make those changes. So, how do you go about it?

It’s never too late to make better health choices

Professor Kamila Hawthorne, chair of the Royal College of GPs, told Yahoo UK: “GPs see the consequences of smoking, heavy drinking, or lack of exercise every day in our surgeries – we see patients facing preventable conditions at all ages. It’s never too early, or too late, to get into healthy habits.”

NHS GP Dr Rachel Ward agrees. “When we’re young, and our bodies are resilient, we often feel we can get away with a lot of things, whether it’s diet, not sleeping well or not doing the right amount of exercise,” she says. “But actually, seeing people every day in general practice it’s obvious that it’s a pretty early age that you start to see the impact.”

However, whatever your age, Dr Ward says making changes can have benefits for your mental and physical health.

“One of the things that people really underestimate about healthy living is how much better you feel in yourself, and how much you’re able to actually enjoy life,” she says. “Whatever age you stop smoking, stop drinking excess alcohol, get active, get outside more you, very quickly you’ll have positive impacts like sleeping better, having more energy and having better concentration.”

How to start exercising

People who exercise regularly tend to have a lower risk of developing a range of potentially serious conditions, Hawthorne explains, including:

The NHS recommends that adults do:

• At least 150 minutes of moderate intensity activity a week (think walking, dancing or riding a bike)

• Or 75 minutes of vigorous intensity activity (like running, sports and aerobics)

• Plus, some strengthening activities.

This should be spread out over the seven-day period.

“Two and a half hours [150 minutes] can sound like quite a lot but breaking it down across the week it’s very much doable,” says Dr Ward. “If you go for a half hour brisk walk every day, that’s three and a half hours there.”

If you’re struggling to get started with exercise, even small amounts are better than nothing. “People can get really bogged down in thinking that exercise only equates to running a marathon but even going for a 10-minute walk outside is better than sitting on the sofa,” says Dr Ward.

Exercise doesn’t have to be costly. Dr Ward recommends the free NHS Couch to 5k app, as well as parkrun – a free and inclusive 5k community event you can run, walk or jog. She also says that balance, strength and agility exercises, such as bodyweight exercises like push ups, yoga or even heavy gardening, are particularly important over the age of 65 as they can help you avoid things like falls and hip fractures.

How to cut down on drinking

Drinking heavily can have detrimental effects on both your mental and physical health, including an increased risk of high blood pressure, liver disease, and some cancers, says Prof Hawthorne.

The NHS advises men and women should aim to drink no more than 14 units of alcohol a week (you can calculate a unit using the NHS’ guide) and to spread this out over at least three days.

If you want to cut down, Cancer Research UK suggests setting a goal of how much you want to drink, buddying up with a friend for support and having some days where you don’t drink. You can monitor your progress on an app like the free NHS Drink Free Days.

However, Dr Ward notes that if you’re dependent on alcohol it can be dangerous to just stop drinking as it could lead to withdrawal symptoms including tremors, mental health issues and vomiting. If this is the case she says, “you should always seek advice and make a plan with a professional about how you’re going to reduce your intake.”

How to stop smoking

“The serious health consequences of smoking are well known, including the increase the risk of cancer, heart disease, lung disease and diabetes,” says Prof Hawthorne. “We also know how incredibly hard it can be to give up smoking once it becomes an addiction, but there is help out there and it is possible to quit.”

Many pharmacies offer free a stop smoking service, you can also download the free NHS Quit Smoking app or speak to your GP for advice.

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