Unhealthy habits like smoking, heavy drinking, and avoiding exercise are often seen as concerns for later in life – but new research suggests their impact may hit much sooner than most people expect.
According to a study published in the Annals of Medicine, these lifestyle choices can start damaging your mental and physical health as early as age 36.Researchers from the University of Jyväskylä in Finland followed the health trajectories of over 300 people born in 1959, assessing their lifestyle habits and overall well-being from childhood into their 60s. Lead author Tiia Kekäläinen, a health scientist in the study, emphasised that “risky health behaviours like smoking, heavy drinking, and physical inactivity need to be tackled as early as possible to prevent long-term health damage.”The findings were clear: participants who consistently smoked, drank heavily, and rarely exercised were significantly more likely to experience both physical and mental health problems by their mid-30s. While the risks of chronic diseases like heart conditions and cancer are often associated with older adults, this study shows the early stages of these conditions may begin much earlier – and the warning signs can appear well before middle age.Key Health Risks Identified in the Study:
- Smoking was linked to increased risks of poor mental health, including symptoms of depression.
- Heavy drinking was associated with both mental and physical health issues, ranging from mood disorders to systemic inflammation.
- Lack of exercise was tied to declining physical fitness, weight gain, and increased risk for lifestyle-related diseases.
Though the research doesn’t prove direct causation – since it’s an observational study – the patterns are clear and concerning. Experts note that the relationship between habits and health is often a two-way street. For instance, someone battling stress or anxiety may resort to drinking or smoking as a coping mechanism, which in turn worsens their overall health.But there’s good news: it’s never too late to turn things around. “Adopting healthier habits in midlife also has benefits for older age,” Kekäläinen added. Whether you’re 25 or 55, taking steps toward a healthier lifestyle can make a meaningful difference.
Healthy Habits You Can Start Today:
– Quit SmokingKicking the habit is one of the best decisions you can make. Nicotine patches, counselling, and support groups can help make the transition easier.- Limit AlcoholModerate your drinking to avoid the cumulative damage it can cause. Set weekly limits and consider alcohol-free days.- Move More, Sit LessAim for at least 150 minutes of moderate-intensity exercise per week. Even brisk walking or cycling can significantly boost heart and brain health.- Manage Stress NaturallyInstead of reaching for a drink or cigarette, try meditation, deep breathing, or spending time in nature to unwind.- Prioritise Sleep and NutritionA balanced diet and quality sleep are foundational to good health. Focus on whole foods and aim for 7-9 hours of sleep per night.- Routine Health ChecksDon’t wait for a problem to appear. Regular check-ups can help catch issues early and keep you on track with your health goals.The habits you build in your 30s – or earlier – lay the foundation for the rest of your life. And while bad habits can start taking a toll earlier than expected, it’s never too late to course-correct. Your future self will thank you.