HEALTH + WELLNESS
IN YOUR 20S
Learn to Cook
Learning to cook not only saves you money , but generally helps you eat more healthily , too . Focus on tasty ways to add variety to your diet to boost your intake of veggies , fruits and nutrient-rich proteins . As you get more skilled with herbs , spices and new ways to cook ingredients , you ’ ll find that excess unhealthy fats , sugar and salt naturally feature less – as should the excess calories found in ready meals .
Cut Down on Sugar
The most common ways we consume excess sugar without necessarily being aware ? Fizzy drinks and breakfast cereals , overconsumption of which is linked to obesity and diabetes , both of which can increase our chances of heart disease . Sugar also provides ‘ empty calories ’ with none of the important nutrients needed in a balanced diet and is much more of a dietary baddie than fat , particularly saturated fat , which has been heavily vilified in the past , but is less damaging to your heart .
Exercise Post-Partying
If , like many of us , especially when in the glorious throes of youthful abandon , you like a few drinks , your night very likely ends with a delicious late-night snack or two . And that ’ s OK . But , it ’ s a good idea to ensure you keep up exercise and movement on more indulgent days to counter all those extra calories . Studies have found that young adults can consume up to 500 more calories on weekend days than on other days , mainly from fat and alcohol , which all adds up over time .
IN YOUR 30S
Learn to Sleep
Most people have in their heads the hallowed ‘ eight hours ’ as the perfect amount of time we ‘ need ’ to sleep per night to feel great , but many studies have found that adults need between six and eight hours a night depending on the person . Waking up at the same time every day – including weekends , sorry ! – helps regulate your body ’ s internal clock and optimise sleep quality , and there ’ s no question that six to seven hours of good quality sleep , with your body going through its sleep cycles in a healthy , consistent way , is far better than eight hours of restless , broken sleep .
Take Care of Your Skin
Want to keep your skin youthful at 30 and beyond ? A regular skincare routine using products that suit your specific skin type and that includes sunscreen is essential . Experts recommend applying a daily moisturiser containing at least 15 SPF to protect it from harmful UV rays , which can also help prevent melanoma and non-melanoma skin cancer . Staying out of the sun during peak times and adopting a skincare routine that includes a gentle cleanser and moisturiser will also help maintain elasticity and smoothness , as well as improving your skin ’ s ability to regenerate .
Master Time Management
The UK is becoming an overweight , stressedout nation . Why ? Time : we ’ re terrible with it - trying to do too much and when under pressure , then choosing less nourishing convenience food as a result . Do a time assessment in your 30s . Do you feel relaxed ? Like you have enough time for everything ? No ? Then it ’ s time to start eliminating timewasters . TV , phones and social media specifically are massive time-drainers , so make an effort now to prioritise and your stress level will drop leaving you to age healthfully into your 40s , reducing the risk of stress-related illnesses in the process .
IN YOUR 40S
Stop Smoking and Reduce the Booze
The lungs , heart and circulation begin to improve instantly when you quit smoking , and studies have shown it has a direct impact on life expectancy , too . Quit at 60 and you can increase your life by three years ; quit at 40 and this figure could be closer to 10 . It ’ s no surprise that alcohol use can also affect the way you age . Although there is some evidence that moderate consumption of alcohol , especially wine , may improve longevity ( whoop !), binge drinking can have the opposite effect , so if you ’ re still regularly drinking to excess in your 40s , reducing or abstaining completely will add years to your life .
Meditate
Just 20 minutes of meditation a day can reduce stress and aid sleep , which can all contribute to a happier , healthier midlife . New to the idea ? Try sitting in a comfortable position , making sure your back is supported then set a timer and begin to focus on your breathing . As your mind naturally wanders , bring it back by concentrating on breathing in and out deeply , and each time you begin to lose focus , just start again . Once your time is up , open your eyes , take a few deep breaths and get on with your day .
Book a health MOT
Once you turn 40 , your GP should invite you for a full check-up , so if you haven ’ t heard from yours , it ’ s worth booking in . They ’ re free on the NHS for anyone aged 40 to 70 and can help detect early signs of stroke , dementia , diabetes , kidney and heart disease by checking your blood pressure , weight and cholesterol , and giving you any relevant health advice on reducing the risk of diseases and health complications by making lifestyle changes .
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