Top 10 health habits to nail before your thirties

Health habits that you *need* to know about

We all know we should be drinking more water and eating more fruit and vegetables but as we get older it’s *even* more important (puts down doughnut)! We’re surrounded by health advice all the time, and here at London Doctors Clinic, we do all the demystifying and deciphering so you don’t have to. We’ve compiled a list of our top 10 health habits to nail before your thirties and more importantly, why.

1. Get 150 minutes of exercise a week

That’s just 20 minutes a day! We don’t have to think about exercising being a grueling or strenuous activity. Aim for at least 150 minutes of moderate aerobic activity such as brisk walking combined with strength exercises twice a week to work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms). This is particularly important if you have a sedentary job, as long periods of sitting down can be harmful to your health.

2. 8x8 water rule

Health authorities commonly recommend eight 8-ounce glasses, or the 8×8 rule. Water has a myriad of health benefits including aiding weight loss, keeping your complexion youthful and even enhancing your mood.

3. Give up smoking

Stop smoking, that includes vaping. Recent studies show that vaping could actually be even more harmful than smoking cigarettes. After only one year after quitting smoking, a person's risk for coronary heart disease decreases by half. 

4. Get up on your feet

Research shows that for every two hours spent sat down per day, your chance of contracting diabetes goes up by seven percent. Consider investing in a standing desk if you work with a computer on a daily basis and try and cut down those coach potato hours in front of the TV.

5. Know your limits

Drink in moderation. Men and women are advised not to drink more than 14 units a week on a regular basis. However, this is a rather generous estimate and it is worth bearing in mind that every day is not a good idea.

6. Start prepping and cooking

Learn how to cook a few healthy dishes. They don’t need to be super complicated but they should pack in your five a day. Think vegetable stir frys packed with vegetables and grilled lean meat or fish.

7. Get a health check

Our comprehensive top to toe health screens offer a quick and easy way to make sure you are ship shape and stay that way. Don’t delay, book yours today and take away those lingering worries your GP just doesn’t have time to discuss with you. Our health screens are also a great way of understanding your hereditary risk factors and we can work on a plan to help prevent future health problems or identify any underlying ones.

8. Practice mindfulness

Incorporating short meditation sessions in your day can drastically improve your stress levels. Studies show mindfulness may also improve stress-related illnesses such as irritable bowel syndrome, post-traumatic stress disorder and fibromyalgia.

9. Avoid yo-yo dieting and scale watching

Wave good-bye to the sad step! Those who lose weight after a short-term diet often regain 30–65% of the weight within a year. Try to adopt realistic healthy habits you can stay consistent with. Instead of snaking on biscuits and crisps, try carrot sticks and almonds. Replace bad habits with better ones, so you are less likely to feel you are doing without.

10. Keep a strong circle of family and friends

Did you know that an element of the immune system staying strong is dependent on human connection? Maintaining strong relationships with your friends and family gives your health a boost - it can be harder as we get older but give your friend a call instead of a text and see how much better you'll feel.

 

Written by: Kim Catlow

Published: September 2019

Review date: September 20222