'I'm a doctor - take these three steps now to stay healthy by 80'

Happy older man
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A physician has highlighted three straightforward measures we can all adopt to maintain our health and independence as we grow older. The expert points out that lifestyle choices made as early as in our 20s and 30s can have a significant impact on later-life health conditions, including heart attacks and Alzheimer's disease.

Taking his advice to the popular platform TikTok, Doctor Joe Whittington, known to his online community as Dr Joe MD, addressed his extensive audience of over two million followers with a vital message. He expressed: "All right guys, I’ve got something important to talk to you about.

"That heart attack at 50, that began at 20. That Alzheimer's at 70, that started at 40.

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"And that loss of independence at 80, began at 30. You see, it's so true that the ageing that you want tomorrow, begins with the choices you make today."

Considering this, he advised viewers to "invest" in their health at present to reap the benefits in future. To simplify, Dr Joe outlines three steps that contribute to such investment.

He elaborated: "The choices you make today shape the body you’ll live in tomorrow. Move more, eat better, stress less - your future self will thank you. Invest in your health now, so ageing feels like an upgrade, not a decline".

Move more

While we know of the vital role consistent physical activity plays in ensuring a healthy life, it’s also crucial for our wellbeing as we age. The NHS highlights that regular exercise can significantly reduce the risk of severe illnesses, including coronary heart disease, stroke, type 2 diabetes, and cancer, while also diminishing the chance of premature death by as much as 30 percent.

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To achieve optimum health benefits, it is advised to participate in at least 150 minutes of physical activity each week. The health service specifies that exercises which elevate your heart rate are particularly beneficial. The NHS explains: "For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity.

"If you're working at a moderate intensity you should still be able to talk but you won't be able to sing the words to a song." Activities that are categorised within this scope include jogging, cycling, and swimming.

Eat better

In terms of nutrition, it might seem obvious we all need to "eat better" for our well-being, it's often unclear what precisely that means. The NHS provides guidelines for a healthy, balanced diet, recommending the following:

  • Consume at least five portions of diverse fruits and vegetables daily

  • Base meals on high-fibre starchy foods such as potatoes, bread, rice, or pasta.

  • Include dairy or suitable alternatives like soya drinks in your diet.

  • Incorporate a mix of beans, pulses, fish, eggs, meat, and other sources of protein.

  • Opt for unsaturated oils and spreads, consuming them in moderation.

  • Ensure ample hydration by drinking at least six to eight glasses of fluid per day.

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The Mediterranean diet is consistently recommended by health organisations as an optimal eating plan, with numerous studies highlighting its advantages. A study published in JACC CardioOncology in 2024 found that adhering to a Mediterranean diet can promote longevity and cardiovascular health in individuals who have survived cancer.

This diet is characterised by an abundance of fruits, vegetables, whole grains, nuts, seeds, and olive oil, as well as moderate consumption of fish, poultry, and natural cheese and yoghurt. It excludes ultra-processed foods.

Stress less

Mitigating stress is also essential, as research has shown that it can have a profound impact on both mental and physical well-being. According to the Mayo Clinic in the US, chronic stress can increase the risk of developing various health issues, including:

  • Anxiety

  • Depression

  • Digestive problems

  • Headaches

  • Muscle tension and pain

  • Heart disease, heart attack, high blood pressure, and stroke

  • Sleep problems

  • Weight gain

  • Problems with memory and focus.

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To manage stress, the NHS suggests the following 10 stress-reducing strategies:

  • Be active

  • Take control

  • Connect with people

  • Have some “me time”

  • Setting yourself goals and challenges

  • Avoid unhealthy habits such as drinking alcohol, smoking, and caffeine

  • Help others

  • Work smarter, not harder

  • Try to be positive

  • Accept the things you can’t change.