A doctor has revealed three simple steps we should all take now to stay healthy and independent in old age. According to the expert, health conditions and emergencies such as heart attacks and Alzheimer’s disease can be impacted by habits we have as early as in our 20s and 30s.
Doctor Joe Whittington, who is best known online as Dr Joe MD, took to social media platform TikTok to explain more. Speaking to his more than two million followers, he said: “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.
“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.”
He therefore encouraged people to “invest” in their health now to see results later on. Simplified, there are three steps you can take to help do just that.
Dr Joe continued: “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
We are all aware that regular exercise is key to a healthy lifestyle. But Dr Joe stipulated that it will not only benefit you now, but as you age.
According to the NHS, exercise can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer, and lower your risk of early death by up to 30 percent. The health body recommends taking part in at least 150 minutes of exercise a week for the best results.
More specifically, the NHS recommends engaging in exercise that raises your heart rate. It says: “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.” Examples of this kind of exercise include jogging, cycling, and swimming.
Eat better
Again, it might seem obvious we all need to “eat better” for our health but it can be hard to know exactly what this entails. The NHS says to have a healthy, balanced diet you should:
- Eat at least five portions of a variety of fruit and vegetables every day
- Base meals on higher fibre starchy foods like potatoes, bread, rice or pasta
- Have some dairy or dairy alternatives (such as soya drinks)
- Eat some beans, pulses, fish, eggs, meat and other protein
- Choose unsaturated oils and spreads, and eat them in small amounts
- Drink plenty of fluids (at least six to eight glasses a day).
The Mediterranean diet is one that is frequently cited by health bodies as one of the best types of diet you can follow and multiple studies have highlighted its benefits. For example, one study, published in JACC CardioOncology in 2024, revealed that a Mediterranean diet could support longevity and cardiovascular health in cancer survivors.
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The Mediterranean diet is rich in fruits, vegetables, whole grains, nuts, seeds, and olive oil. It also includes moderate amounts of fish, poultry, and natural cheese and yogurt, and doesn’t include ultra-processed food.
Stress less
You might just think of stress as something that affects your mental health, but studies have shown it can also affect the body. The Mayo Clinic in the US warns that chronic stress puts you at higher risk of many health problems, 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.
If you are suffering from stress, the NHS recommends these 10 stress busters:
- 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.
