36 Years of Unhealthy Habits: Now It’s Time to Change

Introduction

We often hear that smoking, drinking, and inactivity can harm us, but many people think the consequences will show up much later in life. A recent study published in Annals of Medicine says otherwise. According to researchers from the University of Jyväskylä in Finland, the negative effects of unhealthy habits can start showing up as early as age 36.¹ This finding highlights why it’s important for young adults to pay attention to their habits now, to protect their health in the future.

Study Design

The researchers followed around 370 people born in 1959, tracking their health at five key ages: 27, 36, 42, 50, and 61.¹ They focused on three behaviours: smoking, heavy drinking, and lack of physical activity and looked at how these affected both physical and mental health over time. By using long-term data, the study showed how the choices made in young adulthood can have a lasting impact on health.

Early Signs: Why Age 36 Matters

One of the biggest surprises in the study is that health problems linked to unhealthy behaviours show up much earlier than expected. At age 36, people who smoked, drank heavily, or were inactive already had worse mental and physical health compared to those with healthier habits.¹

This is important because many people think they have “plenty of time” to change their habits. However, research shows that the way we age biologically is strongly influenced by the choices we make in our 20s and 30s.² Once the damage starts at the cellular level, it becomes harder but not impossible to reverse.

How Smoking Impacts Mental Health

It’s well known that smoking increases the risk of lung disease and heart problems. But the Annals of Medicine study also found that smoking is linked to mental health decline.¹ Smokers reported higher levels of anxiety, depression, and overall stress. Research shows that nicotine affects the brain’s chemistry, which can make mood problems worse.³

So, smoking doesn’t just harm your lungs, it can also affect your mental well-being.

Alcohol’s Double Trouble

Heavy drinking in early adulthood was also linked to poor health by age 36. People who drank heavily had more physical issues like fatigue and stomach problems, as well as more mental health struggles.¹

Alcohol is a depressant, meaning it slows down the brain’s functions and can make depression and anxiety worse.⁴ Long-term heavy drinking can also lead to liver disease, high blood pressure, and heart problems.⁴ This creates a dangerous cycle where both mental and physical health get worse together.

Physical Inactivity and Early Physical Decline

The third behaviour the researchers looked at was a lack of physical activity. People who didn’t exercise regularly had worse physical health scores by age 36.¹ Other studies show that not getting enough exercise can lead to early health problems like type 2 diabetes, high blood pressure, and joint pain.⁵

Exercise is essential for good health; it helps keep the heart healthy, builds strong muscles, and keeps metabolism working properly.⁵ It’s not just about losing weight, it’s about preventing diseases that come with ageing.

Why It’s Not Too Late

The good news is that even if you’ve already seen signs of damage, it’s never too late to make positive changes. Research shows that quitting smoking leads to health improvements within a few years.⁶ Cutting back on alcohol can improve liver function and mental health.⁶ Starting a regular exercise routine can quickly improve heart health and energy levels.⁵

Even if you’re in midlife, changing your habits can still protect you from serious health problems later on.⁶ It’s never too late to start looking after your health.

Practical Steps to Build Healthy Habits

Making healthier changes doesn’t require a complete life overhaul. Here are some simple ways to start:

• Start with easy activities like walking, stretching, or short home workouts. Aim for at least 150 minutes of moderate exercise each week.⁵
• If you want to quit, seek help from support programs like counselling or nicotine replacement therapy. These methods can make it easier to quit for good.³
• Set personal limits on how much alcohol you drink and find other ways to cope with stress, like practicing mindfulness or spending time with friends and family.⁴

Small changes like these can lead to big improvements in your health over time.

Conclusion

The study published in Annals of Medicine has an important message: the habits you form in your 20s and 30s directly impact your health by your mid-30s and beyond¹. Smoking, drinking heavily, and being inactive don’t just pose risks for the future; they can affect your health right now, and those problems can get worse if they’re not addressed.

But there’s good news: your body has a remarkable ability to heal. Quitting smoking, drinking less, and staying active can make a big difference in both your mental and physical health, no matter your age.⁶ Even making small changes, like replacing a cigarette with a healthier habit or cutting back on alcohol a little each week, can improve your long-term health.

If you want to protect your health for the years ahead, don’t wait. Start now.

References

1. Sallinen, S., et al. (2024). Early emergence of health impacts from health-compromising behaviors: Evidence from a longitudinal cohort study. Annals of Medicine.
2. Doll, R., Peto, R., Boreham, J., & Sutherland, I. (2004). Mortality in relation to smoking: 50 years’ observations on male British doctors. BMJ, 328(7455), 1519. https://doi.org/10.1136/bmj.38142.554479.AE
3. Taylor, G., et al. (2014). Change in mental health after smoking cessation: Systematic review and meta-analysis. BMJ, 348, g1151. https://doi.org/10.1136/bmj.g1151
4. Rehm, J., et al. (2009). Global burden of disease and injury and economic cost attributable to alcohol use and alcohol-use disorders. The Lancet, 373(9682), 2223-2233. https://doi.org/10.1016/S0140-6736(09)60746-7
5. Pedersen, B. K., & Saltin, B. (2015). Exercise as medicine – evidence for prescribing exercise as therapy in 26 different chronic diseases. Scandinavian Journal of Medicine & Science in Sports, 25(S3), 1-72. https://doi.org/10.1111/sms.12581
6. Chaudhury, S., et al. (2019). Physical activity and risk of chronic disease: Systematic review and meta-analysis. BMJ, 365, l4570. https://doi.org/10.1136/bmj.l4570