Lifestyle medicine tips through the decades - Part 1 - Children, teens, 20s and 30s

Decades of Health: A little Guide to Your Life's Roadmap

Life isn't just a journey for grown-ups—healthy habits start when you're knee-high to a grasshopper and evolve over time. Whether you're a parent raising a little one, a teen navigating the “those” years, or an adult plotting your health course, it's never too early (or too late) to invest in your wellbeing. 

Ask yourself where are you on your timeline and is your health's timeline at the same place, worse or better than it should be for your associated phase of life?

So, let's have a gander at the early years, shall we?

Child Health – Growing Up with a Smile (0-11 Years)

Before the world of responsibilities and "adulting" begins, childhood is all about growth, discovery, play, fun and social interactions. It's like building a health savings account – the more you put in now, the more you'll have to draw on later.

What to Focus On:

Balanced Nutrition: Encourage a variety of foods to help build strong bodies and bright minds. Think of it as creating a colourful plate that would make even a unicorn jealous.

Evidence Tip: Research indicates that children's dietary habits significantly impact their immediate and long-term health. A balanced, varied diet is essential to ensure children receive all the nutrients and energy needed for growth, proper functioning, and maintaining a healthy weight. Moreover, eating habits established early in life are likely to persist into adulthood, influencing long-term health outcomes.

Active Play: Whether it's running in the park or playing tag, physical activity is a must for developing healthy habits. It's not just about burning off energy – regular exercise in childhood is linked to better health outcomes in adulthood. Plus, it's a great way to tire them out before bedtime (you're welcome, parents).

Evidence Tip: Studies have shown that children who engage in regular physical activity are more likely to maintain these habits into adulthood, reducing their risk of chronic diseases. For instance, research indicates that a diet rich in fruits and vegetables, combined with regular physical activity, reduces the risk of developing chronic diseases later in life, such as cardiovascular disease, diabetes, obesity, and some types of cancers.

Routine Check-Ups: Regular visits to the GP or health visitor clinic ensure that growth milestones are met and any concerns are caught early. Think of it as your child's personal MOT. 

Common Health Concerns: 

Childhood obesity due to poor diet and sedentary habits. It's not just about looks – obesity in children can lead to a host of health problems later in life, including diabetes and heart disease. Did you know the earliest diagnosed fatty live is around 2yrs, with an average around 11-12 years old? 

Scary hey?

Developmental delays that benefit from early intervention. The earlier we catch these, the better the outcomes.

Mental wellbeing, including social skills and emotional resilience. Yes, even little ones can struggle with big feelings. Teaching them to navigate emotions early on is like giving them a superpower for life.

How Lifestyle Medicine Helps:

Encouraging whole, unprocessed foods from an early age. It's like teaching a love for veg before they discover the siren call of chicken nuggets. Persistance definitely pays off.

Limiting screen time and promoting outdoor play. Nature is the best playground, and it comes with a free dose of vitamin D!

Teaching mindfulness and emotional regulation techniques. It's never too early to learn how to take a deep breath and count to ten – skills that will serve them well into adulthood.

Evidence Tip: Research suggests that mindfulness practices can improve children's attention, self-control, and emotional regulation.A study conducted in North Wales implemented a mindfulness curriculum and findings indicated that mindfulness training could positively influence attention control and emotional regulation processes in children, supporting the integration of such practices in educational settings.

Something to Ponder:

Remember the days when a scraped knee was something to be proud of? While those days are filled with fun and learning, establishing good health practices early on can set the stage for a vibrant life later!

It's like planting a seed – nurture it well, and you'll have a mighty tree before you know it.

Remember, lifestyle medicine is for everyone, at every age.

It's not about adding years to your life, but life to your years.

Teen Years – The Rollercoaster Ride (12-19 Years)

Right, listen up! The teenage years are like a mad rollercoaster at your local theme park – full of twists, turns, and the occasional scream. It's when your body and brain are going bonkers, prepping you for the wild ride of adulthood. So, buckle up and let's dive into this mental adventure!

What to Focus On:

Balanced Lifestyle: Ditch the idea of perfection and find what works for you.Encourage yourself to develop healthy eating habits and regular physical activity Maybe it's "busting moves" in your bedroom  (yes cringe straight from the mouth of an older person. It could have been worse - I could have said "getting down with the kool kats" :)) or kicking a football around the park. Just get moving!

Evidence Tip: Research shows that habits you form now stick around like that embarrassing nickname your mum gave you. Research indicates that physical activity levels during adolescence can influence habits in adulthood. A study published in the International Journal of Environmental Research and Public Health found that insufficient physical activity in adolescence can persist into adulthood, increasing the risk of cardiovascular diseases.

Mental Health: Life's got more ups and downs than a Brit's opinion on the weather. It's crucial to chat about your feelings and learn to manage stress. Think of it like learning to surf – you can't control the waves, but you can learn to ride them like a boss.

Evidence Tip: A meta-analysis in the Journal of Child Psychology and Psychiatry reported that mindfulness-based interventions are effective in teaching adolescents to cope with stress.

Educational Health: Time to gem up on nutrition, hygiene, and self-care. It's your crash course in "Adulting 101" – way more useful than algebra, trust me!

Common Health Concerns:

Peer pressure leading to risky behaviour. Remember, just because your mates are doing something daft doesn't mean you have to join in. Unless it's a massive game of Capture the Flag or Spyring – then go wild!

Anxiety and depression from academic and social pressures. It's not just about acing your GCSEs – it's about navigating the social minefield while your hormones are doing the Charleston.

Hormonal changes wreaking havoc on your skin, mood, and metabolism. Puberty is like your body's DIY renovation project – it's messy, but the end result is worth it. Not everything will be in your power, but do what you can to help yourself in this phase.

How Lifestyle Medicine Helps:

Teaching stress management techniques. It's like giving you a secret superpower against the pressures of teen life.

Encouraging healthy eating habits. Think of food as fuel – the right grub can help you run smoother than a well-oiled Mini.

Promoting proper sleep and less screen time before bed. In a world where everyone's glued to their mobiles, learning to disconnect is like having a superpower.

Evidence Tip:  Did you  know evidence from a large longitudinal study of Canadian Adolescents showed that screen time is associated with inceased symptoms of depression one year later, with a dose-response for some activities.  Also  reducing screen time before bed can significantly improve sleep quality among adolescents. A study published in Sleep Medicine found that teenagers with high screen time experienced shorter sleep durations and greater difficulty falling asleep compared to those with lower screen use.

These findings underscore the importance of minimizing screen exposure before bedtime to promote better sleep health in adolescents

A Bit of Banter:

Think of your teen years as the trailer to the blockbuster film of your life. Sure, you might have a few cringeworthy moments and mood swings that rival British weather, but every good story needs a bit of drama! Just remember, what feels like the end of the world today will probably be a hilarious anecdote at the pub in a few years.

So, embrace the chaos, learn to laugh at yourself, and remember be kind to yourself and others- you are all in this together!

Your 20s – The Age of Invincibility (and Occasional Hangovers)

Blimey, your 20s! A time when you feel utterly invincible, your metabolism's working overtime like a proper superhero, and you reckon you could out-party anyone twice your age. But here's the kicker—even superheroes need to recharge their batteries, don't they? It's like owning a flashy sports car – sure, it can go at breakneck speed, but it still needs regular servicing to keep it ticking over nicely.

What to Focus On:

Good Habits: Build a solid foundation with balanced nutrition, regular physical activity, and stress management techniques.

Evidence Tip: Research shows that habits formed in your 20s can significantly impact your health in later life and that maintaining a healthy lifestyle from young adulthood into your 40s is strongly associated with low cardiovascular disease risk in middle age.. Even individuals with a family history of heart problems were able to have a low cardiovascular disease risk profile if they started living a healthy lifestyle when they were young!

Prevention: Check in with how your body is feeling regularly. Think of it as giving your body a regular MOT – catch problems early before they turn into major breakdowns.

Evidence Tip:  The NHS emphasizes that early diagnosis and treatment of type 2 diabetes are crucial, as they can prevent the development or progression of complications

Sleep Hygiene: Avoid erratic sleep patterns and prioritise restorative sleep. Your body's like a smartphone – it needs regular recharging to function at its best.

Evidence Tip: Studies show that consistent sleep patterns can improve cognitive function and mental health. The Mental Health Foundation reports that people with insomnia are four times more likely to develop depression

Common Health Concerns:

Poor diet choices due to busy lifestyles. Fast food might be convenient, but it's like putting dodgy petrol in a high-performance engine – it'll catch up with you eventually.

Sedentary habits leading to early metabolic issues. Your body's designed to move; sitting's the new smoking, as they say.

Over-reliance on caffeine and energy drinks. They might give you wings, but they can also give you the jitters and muck up your sleep.

How Lifestyle Medicine Helps:

Incorporating whole foods and meal prepping to avoid relying on takeaways. It's like meal planning for your future self – your body will thank you later.

Building sustainable exercise routines. Find something you enjoy—whether it's dancing, rock climbing or chasing after your dog—the best exercise is one you'll actually do!

Learning stress reduction techniques for work-life balance. It's like having a secret off switch for when life gets too hectic.

A smidge of reflection:

Remember those wild nights you thought you'd never regret? While your body might not immediately protest, those late nights could be leaving their mark for years to come! Consider it a friendly nudge from your future self: "Oi, invest in your health today so I don't have to ring you from the future moaning about our dodgy knees!"

 

The 30s – Adulting Like a Pro (While Secretly Googling "Am I Too Old For This?")

Welcome to your 30s, where you're juggling career ambitions, possibly starting a family, and wondering why your back's gone dodgy after a night's kip!

It's time to take your health seriously—but don't fret, we can still have a laugh about it!

What To Focus On:

Stress Management: Learn to balance work, life, and possibly family without losing your marbles. It's like juggling flaming torches at a circus—exciting, but you'd better get good at it sharpish!

Evidence Tip: Research from the Mental Health Foundation shows that 74% of UK adults have felt so stressed they've been overwhelmed or unable to cope. Learning stress management techniques can significantly improve your mental health and overall wellbeing.

Nutrition And Exercise: Your metabolism might be slowing down, but that doesn't mean you have to! It's time to fine-tune your diet and find an exercise routine that doesn't feel like torture!

Evidence Tip: A study in the British Journal of Sports Medicine found that even 10 minutes of moderate exercise a day can increase life expectancy. Every little helps!

Common Health Concerns:

Work-related stress and burnout. Remember, you're a human being, not a human doing—take time to recharge your batteries!

Fertility issues for those planning families. It's like trying to catch a very elusive fish—sometimes you need a bit of help and patience!

Early signs of chronic diseases if healthy habits aren't in place. Your body keeps a tally of all those late nights and takeaway binges—time to start balancing the books!

How Lifestyle Medicine Helps:

Promoting work-life balance techniques. It's about working smarter, not harder—your health depends on it!

Encouraging regular physical activity to combat sedentary work life.

Supporting healthy eating habits that fit busy lifestyles.

A pause for thought:

Remember when "pulling an all-nighter" meant partying till dawn, not staying up worrying about the kids or your pension fund? Your 30s are like a game of Tetris—you're trying to fit all the pieces of life together while the speed keeps increasing! But don't worry, with the right lifestyle choices, you can keep playing without seeing the "Game Over" screen!