Over 35? NHS doc reveals 5 simple habits to stay youthful |
35 is more than a milestone birthday. It is when your body starts to shift. While your retinol and other carefully curated skincare might be protecting you from fine lines and wrinkles, true youthfulness runs far deeper than what any serum can reach. Starting from cardiovascular health to cognitive reserve, everything begins to change in ways that are not immediately visible. Before you start to panic, here’s the good news. According to Dr Amir Khan, ITV’s resident doctor and an NHS GP, this decade is your golden window of opportunity. In a video shared on Instagram, Dr Khan explained five simple habits everyone over 35 must follow to stay healthy as they age. “If you’re over 35 years old, these five science-backed habits genuinely can change how you age,” he said.The morning light is nature’s anti-ageing ingredient. “After 35, your circadian rhythm becomes a little less responsive. So five minutes of outdoor morning light hits receptors in the back of your eyes, and it sends signals to your brain’s master clock. That resets cortisol timing, boosts energy, improves sleep pressure at night, and even stabilises appetite hormones. It’s the most powerful free tool we have,” the doctor said. A 2024 study by University of Washington School of Medicine/UW Medicine researchers found that the mesmerising blue and orange hues in the sky at the start and end of a sunny day have an essential role in setting humans’ internal clocks.
Boost your VO2 max every day
Yes, that’s right. You should make intentional steps to boost your VO2 max every single day. “VO2 max is essentially how well your body can deliver and use oxygen. And it’s one of the strongest predictors of our health. As we age, our heart becomes slightly less efficient at pumping blood, and our mitochondria become less efficient at using oxygen,” Dr Khan said. How to increase VO2 max? You don’t really have to do intense exercise. “Short bursts of intensity, such as 20 to 40 seconds of fast stairs, a brisk uphill walk, or a quick cycle sprint, force your muscles to demand more oxygen than usual. And that stimulates new mitochondria and improves oxygen extraction,” the doctor explained. That’s right. You don’t have to do HIIT sessions; just short bursts of workout can help. High blood pressure is a silent killer. According to the WHO, 1.4 billion adults had hypertension in 2024, and about 600 million are unaware that they have the condition. So, checking your blood pressure is crucial. “Check your blood pressure at home, people. Blood pressure creeps up quietly as your arteries stiffen with age. Checking it, say once a month at rest, gives you a baseline,” the doctor said. If the readings are about 135/85, he suggests getting daily readings for a week and working out the average. “If that’s high, speak to your doctor. That average is what predicts your stroke and heart attack risk, not one random reading, and catching it early can make all the difference,” Dr Khan said.It may sound simple, but your balance says a lot about your health. “Balance relies on your cerebellum, inner ear, and tiny sensors in your muscles called proprioceptors. These systems decline after 35 unless you challenge them,” the doctor said. How to train your balance? “Thirty seconds standing on one leg whilst brushing your teeth is a really good way to train it and train your core coordination and brain–body signalling. It dramatically reduces future fall and injury risk. So tonight, when you’re brushing your teeth, do it on one leg,” he suggested.After 30, most people experience muscle loss, a natural process called sarcopenia. Studies show a decrease of 3% to 8% in muscle mass per decade after 30. Building muscle and bone is crucial for healthy ageing. “From your mid-30s onwards, you slowly lose muscle fibres and bone density. Strength and impact exercises send mechanical signals through your muscles and bones, which we call mechanotransduction. Your body responds by building them back stronger. This protects metabolism, joint stability, glucose control, and long-term fracture risk. So get them in twice a week,” the doctor suggested.Healthy ageing is all about giving your body what it needs to thrive. These simple habits recommended by Dr Khan require minimal time and zero expensive equipment, yet they help you age like fine wine. These small daily choices compound into dramatic differences.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.
