A writer from Real Simple visited a clinic focused on living a long and healthy life and came away with several practical lessons about prevention.
Key areas include sleep, blood tests, family history and genetic testing.
Keep a consistent sleep schedule
It is not only about how many hours you sleep.
A 2024 study published in Sleep, involving more than 60,000 participants, found that consistent bedtimes and wake-up times were more closely associated with longevity than sleep duration itself.
Also read: What your baby eats in the first year could affect whether they develop eczema
Tell your doctor about illnesses in your family
During a medical check-up, it may be relevant to tell your doctor which family members have had conditions such as heart disease, cancer, diabetes or dementia, as well as the age at which the condition developed.
This information can help determine which examinations may be relevant.
Get outside in the morning daylight
After waking up, you can go outside and get some daylight, even if the weather is cloudy.
Light acts as an important signal for the body's internal clock.
Also read: Sleeping on your side may lower your risk of Alzheimer's
Pay attention to your sleep quality
According to Real Simple, most adults are advised to get seven to nine hours of sleep per night, while seven to eight hours is recommended for people over the age of 65.
However, the quality and regularity of sleep also play an important role.
Use blood tests to identify risks
Blood tests can provide information about factors including metabolism, inflammation, inherited risk of heart disease, hormones and nutritional status.
This information can be considered alongside factors such as lifestyle and family history.
Also read: Want a flatter stomach? This Japanese trick only requires a towel
Wind down during the final hour before bed
The final hour before bedtime can be used to dim the lights and put your phone away.
Reading a book, taking a bath or having a conversation are mentioned as alternatives to spending that time on your phone.
Consider genetic testing with professional guidance
Genetic results are not necessarily a prediction of what will happen in the future.
Genes interact with factors including diet, physical activity, sleep and environmental influences.
Also read: Your gut bacteria may be an early warning sign of type 2 diabetes
Investigate persistent fatigue
If you spend eight hours in bed but still wake up exhausted, getting more sleep is not necessarily the solution.
Sleep apnea, stress, hormones, alcohol, medication, blood sugar and conditions in the bedroom are among the factors that may play a role.
Pay attention to alcohol in the evening
Alcohol can make it easier to fall asleep, but it can also disrupt sleep later in the night.
It may therefore be useful to pay attention to how alcohol affects your own sleep.
Also read: New research: These eating habits may be linked to acne
Talk to a professional about genetic results
If you are considering genetic testing, Real Simple recommends speaking with a genetic counselor or doctor who can order and interpret the test.
The results are most useful when you understand what they mean.
Prepare your bedroom for sleep
A cool, dark and quiet bedroom is highlighted as part of good sleep habits.
Adjusting the bedroom environment can be a simple change when the goal is to support better sleep.
Think about prevention before symptoms appear
Several health problems can develop over a long period before symptoms become noticeable.
Real Simple mentions insulin resistance, plaque buildup in the arteries, loss of muscle and bone mass, nutrient deficiencies and certain forms of cancer.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.