Smoking, alcohol, laziness: Finnish researchers calculate the age at which change is particularly worthwhile

God punishes small sins immediately, as the saying goes. And the body takes revenge for youthful sins at some point in life. Finnish researchers have now discovered exactly when this happens. According to their findings, smoking and other vices provoke a deterioration in health starting at the age of 36.

The longer these bad habits are maintained, the greater the effects.

Researchers led by lead author Dr. Tiia Kekäläinen came to this conclusion in a comprehensive study published recently in the journal Annals of Medicine . They observed 326 people born in 1959 in the Finnish city of Jyväskylä from childhood to early retirement.

During this period, the subjects took part in several surveys at the ages of 27, 36, 42, 50 and finally 61, with the number of study participants decreasing over time to 206 people.

As part of the study, both the mental and physical health of the participants was assessed, for example through questions about mental well-being and a metabolic risk score. This was calculated based on blood pressure , waist circumference, blood sugar and cholesterol levels , and other blood lipids.

The researchers also identified three risk behaviors:

• Smoke,
• heavy alcohol consumption (at least 7,000 grams of alcohol for women and 10,000 grams for men per year)
• and physical inactivity (less than one exercise per week).

Finally, an analysis of the survey results showed that a person who engaged in all three behaviors had poorer mental and physical health.

While smoking impaired mental well-being, lack of exercise naturally led to a deterioration in physical health. Heavy alcohol consumption, on the other hand, had a negative impact on both mind and body.

Crucially, these effects were already noticeable when the study participants were in their mid-30s. This also increased the risk of common diseases such as cancer and cardiovascular disease, said lead author Kekäläinen.

The results of the observational study therefore underline the importance of counteracting this risky behavior as early as possible in order to avoid serious consequences later in life, she explained.

"However, it's never too late to adopt a healthier lifestyle. Healthier habits in midlife also have benefits in old age," she said.

In the area of ​​nutrition and eating habits:

• Protein: Hill recommends a daily portion of 1.2 to 1.6 grams per kilogram of body weight, with at least 60 grams from plant proteins. Protein-rich foods include eggs, cottage cheese, chicken, and salmon, as well as oatmeal, almonds, lentils, and broccoli. Explanation: Protein promotes important muscle growth and maintenance, increases satiety, and thus aids weight control.
• Vegetable fats: The healthiest fats are polyunsaturated fatty acids, such as those found in healthy vegetable fats. Flaxseed oil, olive oil, nuts, and avocados are good options. You should avoid butter and processed products like sweets or sausage. Explanation: Polyunsaturated fatty acids are associated with improved metabolism and a lower risk of cardiovascular diseases such as heart attack or stroke.
• Vegetables and fruit: Hills recommends eating at least 30 different plant-based foods per week. Explanation: A diet rich in plant-based foods is associated with better metabolic function, lower visceral fat stores, and a lower risk of chronic disease, as well as promoting gut health.
• Fermented foods: Hills recommends three servings of fermented foods a day. These include yogurt, sauerkraut, kimchi, or soy sauce. Explanation: During fermentation, the sugars contained in foods are metabolized by bacteria, yeast, and fungi. Eating fermented foods increases the diversity of microbes in the gut, reduces inflammatory markers, and promotes overall microbiome health. The gut microbiome plays an essential role in metabolism and weight control and strengthens the immune system.
• Intermittent fasting: Hills recommends eating within a "food window" of no more than twelve hours. You shouldn't eat for two hours after waking up and two hours before going to bed. Explanation: During this time without food, the body has time to regenerate the digestive tract, improves metabolic function and sleep quality, and releases more energy.

In the area of ​​sports and exercise:

• Daily steps: Hill recommends at least 8,000 steps a day. Those under 60 should aim for 10,000. Explanation: We have become a sedentary society. Too much sitting is considered a major health risk. More exercise (just through steps a day) improves cognition, metabolism, sleep quality, and improves mood.
• Exercise for the cardiovascular system: Hills recommends 2.5 hours of moderate to vigorous exercise and 4x4 HIIT intervals per week. Explanation: Exercise that increases the heart rate is essential for health and prevents cardiovascular disease, which is considered the leading cause of death.
• Strength training: Hills recommends doing at least 45 to 60 minutes of strength training at least twice a week. Explanation: Loss of strength in old age is an important predictor of frailty and reduced life expectancy. Strength training helps maintain muscle strength and density, protects the cardiovascular system, and improves metabolic metrics.

• Do something that makes you happy: Hill recommends spending 15 minutes a day working on something you've always wanted to do but haven't gotten around to, or something you started but stopped doing. Do something that brings joy and stimulates your mind. Maybe finally writing that book, generating new recipes, or taking that dream trip. Explanation: Activities that bring joy promote life satisfaction and reduce health-damaging stress.
• Show appreciation and love: Do something every day to make another person feel valued or loved. This could be a stranger or someone important to you. Explanation: Caring for others is rewarding. It provides a buffer against stress and promotes mental health, which in turn has a positive impact on longevity. Also important: Good social relationships are among the most important predictors of happiness and longevity.

• Natural light: Hill recommends exposing yourself to natural light for ten minutes within the first two hours of waking up, for example, by taking a walk. At night, indoor lights should be dimmed, and you should avoid looking at screens one hour before bedtime. Explanation: The circadian rhythm (sleep-wake cycle) affects every body system, including processes that influence aging. Exposure to sunlight in the morning and avoiding stimulating light exposure late in the day promotes the natural sleep-wake cycle and improves sleep and metabolic quality.
• Adequate sleep: Hill recommends at least eight hours of sleep. Explanation: Good quality sleep reduces stress, lowers blood pressure, improves metabolic health, and gives you energy to develop healthy, life-prolonging habits.