A Finnish study published in the Annals of Medicine found that unhealthy habits like smoking, heavy drinking, and a sedentary lifestyle can start affecting health as early as age 36. Researchers tracked participants over three decades and observed declines in both mental and physical health, including increased depression and metabolic risks.
Tiia Kekäläinen, a researcher from Laurea University of Applied Sciences, emphasized that the longer someone engages in these behaviors, the greater the risks to their health and well-being. Additionally, changing these unhealthy habits becomes more difficult over time as they become ingrained.
Interestingly, the long-term impact of these behaviors was even more pronounced. The cumulative effect of engaging in these habits over time showed stronger associations with negative health outcomes. Among individual behaviors, alcohol consumption had a particularly negative impact on most health measures, while smoking was linked to poorer mental well-being, and physical inactivity was associated with overall poorer health.
Making positive lifestyle changes early in adulthood and midlife can have a lasting impact on health, helping to prevent years of illness later on. Researchers emphasize that the longer these behaviors persist, the greater the risk to both physical and mental well-being.
The encouraging takeaway? It’s never too late to turn things around. Even midlife changes can lead to significant health benefits down the road. Small steps—quitting smoking, cutting back on alcohol, and staying active—can make all the difference in improving overall well-being and longevity.
Investing in your personal well-being is one of the most powerful choices you can make—by prioritizing movement, mindfulness, and healthy habits, you can create a lifestyle that nurtures both your body and mind.
Resources to help you quit unhealthy habits
Quitting Smoking
CDC Quitlines: A national network providing evidence-based support, including counseling and free medication. Learn more at CDC Quitlines.
American Heart Association: Offers guidance and resources to help you quit smoking, including quitlines and online support. Check out Help! I Want to Quit Smoking.
You can also check out any local resources available for you.
Quitting Alcohol
National Institute on Alcohol Abuse and Alcoholism (NIAAA): Offers strategies for quitting, managing cravings, and finding alternatives to drinking. Check out their tips and tools.
Monument: Provides guidance on what to expect when quitting alcohol, including withdrawal symptoms and long-term benefits. Learn more about their 30-day timeline.
True Self Recovery: Shares effective strategies for quitting alcohol, recognizing signs of dependence, and managing triggers. Explore their resources.
