When it comes to life insurance, illness cover, or income protection, a lot of people probably imagine it’s not something they have to think about until they’re older.

While it’s true that in general the younger you are, the less likely you are to develop a serious illness, it’s not impossible – in fact, in 2023 the average age of Life Insurance and Specified Illness Cover claimants via OnePlan Protection was just 44 years old[1].

However, there are steps you can take in your younger years to improve your health, increase your chances of avoiding serious illness or disease, and set yourself up for a robust retirement.

We spoke with Rab Das, sports nutritionist and wellbeing consultant, about what you can do to improve your health and wellbeing as you age.

You are what you eat: nutrition for longevity

“Eat food. Not too much. Mostly plants.”

The opening lines to Michael Pollan’s 2007 essay distil the very complicated science of nutrition down into a short and serviceable answer to some puzzling questions: just what exactly should we be eating? What is good for us? What foods should we avoid?

It’s not possible to give a thorough answer that suits the entire population in one blog post. Rather, this is general advice about eating habits for the purposes of longevity, health, and wellbeing.

So does this mean meat is bad for you?

We are omnivorous by nature, which means that (like other apes) we can eat both meat and vegetation.

However, humans in the 21st century have easy access to an unprecedented level of meat and consume it as such.

Eating meat would have been rare enough in prehistoric life – after all, the effort and risk of hunting and killing an animal that very much did not want to be hunted and killed would have been much higher than foraging for a more plant-based diet.

Even for much of modern history, meat has been a luxury rather than a staple. The idea of eating meat this frequently is an extremely new one – average meat consumption per person in Europe has increased over 50% since the 1960s[2].

While there are a high number of health benefits to eating meat, overconsumption of meat is thought to be a risk factor for cardiovascular disease and cancer[3]. But don’t worry, ribeye lovers – you can still have the odd steak.

“There are a few ways to change the risk factors associated with higher red meat diets,” says Rab. “Think about reducing overall intake, focusing on leaner cuts, and less highly processed sources.”

You don’t have to go vegan, or even vegetarian, but viewing meat as a rare treat rather than a must-have will go some way towards improving your diet and overall health – in 2023, cancer and cardiovascular disease were responsible for 49% of life insurance claims paid by Irish Life[1].

“We rarely consume meat in isolation,” Rab points out. “Pairing it with high fibre vegetables and whole food sources can be a more health-promoting way to view meat intake.”

Calories in and calories out

A lot of different people have a lot of different diets that work for them when it comes to maintaining a healthy weight.

Low-carb diets have their very strong advocates, and fats went through a period of being demonised in the 80s and 90s. Today, sugar is the scapegoat for the global obesity crisis and many of the world’s health problems

The answer to “how much of this, that, or the other should I eat” is a profoundly boring one, however: some, in moderation.

“Feeling full or reaching satiety is the body’s internal cue to end a meal,” says Rab. “If you’re routinely eating less filling foods, you are exposing yourself to fewer internal cues to end a meal – and likely driving excess energy intake.”

More than the contents of what you eat, the amount you eat is the biggest factor when it comes to health[4].

Maintaining a healthy weight as well as an active lifestyle, preferably with your food choices coming from whole foods (not ultra-processed foods[5]), will have the biggest nutritional impact on your health and longevity.

Oh, and drinking plenty of water is pretty good for you, too!

So which diet is best for managing weight?

Some people prefer to go vegan, some people eat a paleo diet, others are on the keto diet, and some practice intermittent fasting. All of these diets are very different in their methods and allowed foods, but when it comes to using them for weight loss, they all have one thing in common: calorie control[6].

Nutrition can be complicated, but for the vast majority of people eating more calories than they burn will result in weight gain, whereas eating fewer will result in weight loss.

“Rather than thinking about the best diet, think about the food sources in your everyday dietary pattern,” Rab suggests.

Exercise and activity for physical health

While diet is a huge part of living a healthy life and minimising your risk of disease and illness, keeping your body active (especially as you get older) is another huge aspect of longevity.

You may think it’s difficult to make time for this, but the HSE recommends just 30 minutes a day, five days a week, for most adults[7].

Cardiovascular health & sport

It goes without saying that your heart and your lungs are pretty important organs.

So if you were only going to do one thing for your health, fitness, and longevity, there are many worse things to do than cardiovascular exercise.

It’s also the fitness domain with the lowest barrier to entry. You don’t need to buy a bike or a pair of expensive runners to do cardio – even getting in some brisk walking each day has great cardiovascular and health benefits.

Don’t think you need to just go out jogging or hit the pool as cardio, though. Playing a sport recreationally can deliver similar benefits, with the added bonus of expanding your social circle.

In fact, participation in team sport has been found to have a significant impact on personal happiness[8].

“It’s important to find enjoyable forms of cardiovascular activity,” says Rab. “If we enjoy the exercise that we do, we are more likely to be consistent with it, progress it over time, and reap the long-term health benefits from it.

“Progression in your training matters, but fun and enjoyment will keep you progressing.”

Resistance training

While cardiovascular health is paramount, engaging in regular resistance training is also very important for health and longevity into old age.

Inactive adults lose between 3% and 8% of muscle per decade, which is accompanied by an increased metabolism and higher levels of bodyfat[9].

Using free weights, machines, or your own bodyweight as resistance to build muscle has a host of health benefits[10], even if you aren’t aiming to build huge amounts of muscle:

• Improve bone density and decrease risk of osteoporosis.
• Increase your metabolism.
• Protect your joints from injury.
• Reduce the symptoms of chronic conditions such as arthritis, back pain, and depression.

You don’t need to set out to become the next Mr Olympia or Marvel star if you start squatting, bench pressing, and doing pullups – even maintaining a small amount of muscle mass will give you great benefits throughout your life.

“Health guidelines in Ireland for physical activity include muscle strengthening activities involving major muscle groups twice a week,” Rab says. “But this doesn’t have to be daunting – anything that places a progressive load on the body is a great place to start.

“For example, sit-to-stands from a seated position in a chair can count towards your resistance training targets.”

Mental health: keeping mentally fit

Just as important as physical health, if not more so, is mental health.

Many of the modern comforts of society are also inadvertently impacting our mental and emotional wellbeing. The 24-hour news cycle and the rise of social media have given many people “media overload” leading to anxiety and other issues[11].

Mental health tip: disconnect

Studies have found that social media can contribute to mental health issues including depression, body dysmorphia, and anxiety – especially in younger people[12].

Scrolling through TikTok or enjoying your favourite YouTubers isn’t necessarily a bad thing, but the internet – and social media in general – can be quite addictive if you don’t manage your time.

Consider using some of your phone’s in-built features to restrict screen time or cut down on your daily app usage in order to minimise the time you spend online.

Mental health tip: get into nature

Simply spending some time in a green space, whether it’s your garden or a local park, has been shown to improve your mental health[13].

Combining this with a hobby, such as gardening or hiking, can be even more beneficial – especially as many outdoor activities can carry a physical health benefit, too.

Mental health tip: practice sleep hygiene

Sleep is vital for overall wellbeing, both physically and mentally. But are you making the most of your forty winks?

Sleep hygiene refers to the practice taking steps to improve your sleep. If you have a hard time falling asleep, frequently wake up in the middle of the night, and feel fatigued during the day, you might not be getting the quality sleep you need. Try these simple steps:

• Routine: having a fixed bedtime and wake-up time, even on the weekends, can get you into a rhythm and help you maintain a healthy sleep schedule.
• Blue light: light from screens can have a similar effect on the brain as daylight, disrupting your sleep cycle. Try to avoid screens for an hour before bed.
• Get out of bed: it seems counterintuitive, but if you are struggling to sleep, it might help to leave the bed and come back later. Having a mental connection between your bed and sleeping is better reinforced when you don’t spend hours in your bed not sleeping.

Putting it all together for a longer, happier life

Making your wellbeing, health, and fitness a priority now can really pay off in the long run.

Making mindful choices about diet and exercise creates a solid foundation for longevity. Equally, practices like sleep hygiene and spending time in nature support mental and emotional resilience.

The small steps you take today can lead to a vibrant and fulfilling life for years to come, giving yourself the best chance of living a longer and better life.

This article is not medical advice. Please contact a medical professional if you think you need to seek further help.

Sources & further reading

[1] Irish Life | May 2024

[2] Our World in Data | December 2023

[3] González et al | May 2020

[4] Dr Mike Israetel | October 2017

[5] British Heart Foundation | Retrieved August 2024

[6] Sacks et al | October 2009

[7] HSE | Retrieved August 2024

[8] Journal of Physical Education Research | April 2016

[9] Dr Wayne L Westcott | Aug 2012

[10] University of Arizona | April 2015

[11] American Psychological Association | November 2022

[12] West Sussex Mind | November 2023

[13] Mind.org | Retrieved August 2024