Maintaining our physical and mental health as we age is something we can all start working on, no matter where we are in our journey. This Q&A will explore why different areas are important in order to age more healthily – from getting enough sleep to looking after your gut.
Why is it important to maintain overall health as we advance in age?
Overall, we reach physical maturity at the age of 25. It’s at this point, that our body slowly loses its ability to repair itself as effectively and efficiently compared to when we were younger. We also tend to become less active as we advance in age due to various reasons and this means that we need to do a lot more in order to maintain our overall health. For example, things such as sleep, rest and recovery, nutrition, physical activity, and mental health and wellbeing are some of the key elements we need to keep an eye on. The different areas are referred to as ‘biopsychosocial’ and cover our physical, mental and social/spiritual health.
Is there a particular age you should start preparing your body for later years?
It’s not really about preparation, instead it’s about looking after your body throughout life. It’s relevant to all adults, no matter what age, because what we do in early life will impact us later in life across most areas. For example, if you took up regular walking in your 20s, it is a habit you would want to keep throughout your life. On the other hand, extreme physical activity can put stress on your body, and impact things in future. For example, if you run a lot of marathons when young, the additional impact may lead to knee, hip and ankle problems later in life.
In essence, it’s all about moderation. Overusing and abusing our bodies can mean we will suffer for it later in life – a reason why footballers tend not to play professionally after the age of 40 years.
Why is regular physical activity important?
People who don’t engage in any physical activity will likely experience issues with their body further down the line. Sedentary lifestyles can also put you at greater risk of high blood pressure, diabetes, obesity and heart disease. A lack of activity can also affect the cardiovascular system, which covers the strength of your heart, your heart’s health, and is responsible for pumping blood around the body.
Lack of physical activity can also lead to health issues with the respiratory system (which covers your lungs), our circulatory system (carries blood away from, and towards, the heart) and the lymphatic system (which is like the body’s sewage system, helping to get rid of the body’s waste products).
Physical activity can help these systems to stay in balance, as well as supporting our skin and immune system. Looking after our mental health also plays a part in supporting these bodily functions to keep in-check.
Why is keeping hydrated and our diet important?
Hydration is key for our bodies, but it is something that can often get neglected. It helps to keep connective tissue and your intervertebral discs healthy (dehydrated discs are more prone to rupture). It also supports our skin, which holds a lot of the fluid we intake. Well-hydrated skin is a lot more subtle, which can mean less wrinkles and healthier, younger looking skin.
Eating a healthy balanced diet is also important in maintaining our overall health. This should include a variety of foods including protein, fibre, fruit and vegetables. You should also look to minimise things such as salt, sugars, saturated fat and trans fats. According to WHO, a healthy diet helps to protect against diseases such as heart disease, diabetes and cancer.
Why is it important to look after your gut health?
Food is broken down in our guts, into various elements for our body to use. Certain types of food, such as fibre, help to give the gut a good scrub, cleaning the walls inside. For more information, take a look at Guts UK.
The bacteria in our gut is also important. Some people take probiotics to support their gut health, which are known as a type of ‘friendly bacteria’. The NHS states that although there is some evidence to suggest they may be helpful for some conditions (such as irritable bowel syndrome) there’s a lack of evidence to support other claims made about the benefits of taking probiotics.
Why is sleep quality important?
Sleep quality is important in order to age healthily, and needs to be maintained throughout life – not just worked on later in life. Sleep promotes a healthy physical and mental wellbeing. As we age, we require a bit less sleep, but in our younger years it’s important to get a good amount of quality sleep.
It’s recommended that we get 7-8 hours of peaceful regenerative sleep each night – that’s not interrupted. After a good night’s sleep we are more alert and able to manage stress more effectively. Unnatural sleeping patterns – such as those experienced by shift workers – can have an impact on the body and lead to health problems.
Why is looking after your mental health important?
It’s important because it forms part of everyone’s core components (as mentioned previously in the biopsychosocial model). Meaning that our mental health, physical health and social/spiritual health are all linked, and all impact each other. This is why it’s important to strive for a balance between them all.
We need to protect and nurture our mental health continually, no matter what age we are. It’s important to adopt healthy coping mechanisms to help manage challenges, worries and difficult times as they arise. It’s also key to reach out for help if you are struggling to cope and need further support.
Why is managing stress levels important?
Being exposed to high levels of stress for a long period of time can take its toll on our body, and even accelerate aging. We can’t completely avoid stress, and sometimes experiencing stress can aid our performance. However, it becomes harmful when it’s experienced over a long period of time, leaving our body no time to recover, which can then lead to emotional exhaustion or burnout.
Cortisol is a hormone that is released when we are under stress or frightened. It’s part of our ‘fight or flight’ response, which prepares us to fight or run away from danger. If cortisol is released into our blood and not used up, it can have a negative impact both physiologically and mentally. Our body sacrifices cells to help manage stress, which is why it’s important to seek out healthy ways to manage stress.
Why are lifestyle habits such as not smoking and managing alcohol intake important?
It affects our lungs, and impacts our circulatory system. It also predisposes us to a range of cancers, breathing issues and cardiovascular issues – putting you at risk of things such as heart attacks, respiratory disorders and circulatory issues.
If you stop smoking, or don’t smoke, you have a higher chance of living longer and having a more productive life due to the negative impact smoking has on our overall health.
Most people are able to drink an amount of alcohol within the recommended limit of 14 units per week, spread across three days or more. However, regularly drinking more than this amount risks damaging your health. According to the NHS, illnesses such as mouth cancer, throat cancer, breast cancer, stroke, heart disease and liver disease can develop after 10 to 20 years of regularly exceeding 14 units a week.
Excessive drinking disrupts our sleep, something that is vital for our overall health. It is also linked to a range of mental health conditions, including depression, anxiety and insomnia – as well as suicide. It can also have a negative impact on things such as relationships with others, finances, and performance at work.
The negative impacts of smoking and excessive amounts of alcohol can end up impacting other areas of your wellbeing too. For example, it may cause you to eat more unhealthily, become more stressed due to strain on relationships or end up reducing your level of physical activity.
Summary
We’ve touched on some key areas that can impact our general health as we age. Ultimately, it’s about taking steps now and putting healthy habits in place, rather than waiting until you reach a certain point or age. Even small changes are a start, to help move towards a protective and proactive approach to your health and wellbeing.
Further support
Mind – Mental health charity with plenty of resources.
NHS – Guidelines on different types of physical activity.
British Nutrition Foundation – Guidance on hydration.
The Sleep Charity – Information and support, including a helpline.
Drink Aware – Advice on managing alcohol intake.
Better Health – An NHS site with advice on losing weight, quitting smoking, getting active and drinking less.
Sources:
www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/
www.who.int/initiatives/behealthy/healthy-diet
www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
www.verywellmind.com/stress-is-aging-you-faster-but-it-s-possible-to-slow-down-the-biological-clock-5212916
Ref: WPW0245 this information was reviewed April 2025.
