5 Habits to Start Now for Healthier Aging, According to Oxford Scientists

From eatingwell.com

This catchy acronym brings healthy aging back to everyday activities 

KEY POINTS 

• Living longer and better starts with daily behaviours we engage in today.
• Scientists came up with an acronym—S-MEDs—which consists of five habits for healthy aging.
• Sleep, mindset, physical activity, diet and stress management all impact long-term health.

Following the COVID-19 pandemic, a group of clinicians and scientists came together to form the Oxford Longevity Project, with a mission to make the science of longevity clear, accessible and practical. They were guided by a central question: How can we better prepare to live longer, healthier lives? In their recently published first “Age-Less” report, they focus less on genetics or disease risk alone and instead highlight various lifestyle habits they believe most strongly influence healthy aging.

So, how true is that idea? Do lifestyle factors really outweigh genetics and disease when it comes to how we age? The report suggests that they may play a larger role than many people realize. The authors also summarize their approach with a simple framework they call "S-MEDs" (Sleep, Movement, Exercise, Diet and Stress), captured in one little phrase: "Remember to take your S-MEDs."

Overall, the report suggests that "longevity requires a shift in mindset from passivity to agency, and from rescue to prevention." Simply put, that means viewing health less as something that simply happens to you, and more as something you can actively support through your everyday habits and choices. So, what does that actually look like in real life? Let's break it down.

Get High-Quality Sleep

Sleep tends to be one of those things we know is important—but getting enough quality sleep may be one of the best things we can do for long-term health. In fact, sleep is often considered a cornerstone of health, with most adults needing about seven to nine hours per night.

Despite its importance, sleep is often put on the backburner when life gets busy. As the report puts it, "sleep remains the most undervalued performance-enhancing and disease-preventing intervention available to us." And a growing body of research supports this, suggesting that sleep quality plays a major role in heart, brain and nervous system health—all systems closely tied to both healthspan and longevity.

Pătru O, Păunescu A, Bena A, et al. How we sleep, how we move, how long we expect to live: An integrative review of lifestyle behaviors and subjective life expectancy. Nutrients. 2026;18(3):515. doi:10.3390/nu18030515

The good news is that improving sleep doesn't have to mean a complicated night-time supplement routine or an expensive alarm clock. Instead, small habits can make a big difference. Some of our favourites include sticking to a consistent sleep schedule, creating a quiet and relaxing bedroom environment and turning off electronic devices at least 30 minutes before bed to help support better sleep.

Aim for a Positive Mindset

When we think about healthy aging, we tend to focus on physical health first, but we often overlook the importance of mental and emotional wellbeing. In other words, healthy aging isn't just about maintaining physical function—it's also about staying engaged, connected, purposeful and optimistic as we get older.

The authors place a big emphasis on "loving your life" and maintaining a positive outlook as we get older, pointing to research suggesting that lifestyle and mindset can meaningfully influence long-term health outcomes. Alongside healthy habits like regular movement and a balanced diet, they encourage prioritizing social connection, caring for family and community, finding purpose and focusing more on the present rather than dwelling on the past.

Of course, this doesn't mean forcing yourself to be positive constantly or pretending life isn't stressful sometimes. Instead, it's about building habits and relationships that support an overall positive mindset and emotional well-being over time—something that's often overlooked in conversations about longevity.

Exercise Regularly

This should come as no surprise, but regular movement is one of the most powerful things we can do to support healthy aging. Research consistently suggests that physical activity can help prevent or delay many of the chronic health conditions that come with getting older. Plus, staying active helps support muscle strength, bone health, balance, mobility and independence so you can continue doing the day-to-day things you enjoy as you age.

Fortunately, you don't need to spend long hours at the gym to benefit. Current guidelines recommend that adults get about 150 minutes of physical activity per week, but that movement can take many different forms. Walking, swimming, dancing, gardening, hiking, playing tennis or taking a workout class with friends all count.

The key is finding movement you genuinely enjoy and will do consistently. And if you spend most of your day sitting, even small changes—like taking stretch breaks throughout the day or going for short walks after meals—can help support healthy aging over time.

Eat a Vegan-ish Diet

Before you panic and assume this means you need to throw out all your animal-based food products, the report's recommendation is actually a bit more flexible than that. By adapting a "vegan-ish" diet, the authors are generally referring to a mostly plant-based eating pattern centred around whole, minimally processed foods—not necessarily a strict vegan diet.

Diets rich in vegetables, fruits, legumes, nuts, seeds and other minimally processed plant foods have consistently been associated with better long-term health outcomes. These foods provide fibre, vitamins, minerals and anti-inflammatory compounds that help support heart health, cognitive function and healthy aging overall. However, keep in mind that not all plant-based foods are automatically healthy. In fact, research suggests that higher intake of less nutritious plant foods—including refined grains and sugary beverages—are associated with a lower likelihood of healthy aging.

Luckily, you don't have to overhaul your diet overnight to eat more plant-forward, and small changes can help you get started. Try adding beans or lentils to dinner once or twice a week, building meals around vegetables more often, swapping in nuts for processed snacks or experimenting with plant-based proteins like tempeh or tofu.

Reduce Stress Levels

Unfortunately, stress isn't just something that affects your mood or makes you feel overwhelmed after a long day. According to the report, "stress is…arguably one of the most serious threats to healthy aging." And research supports that idea—in fact, chronic stress appears to influence several biological processes tied to aging, including inflammation, cellular damage and mitochondrial function.

Simply put, our bodies are not designed to stay in fight-or-flight mode all the time. Over time, chronic stress can take a toll on both physical and mental health, increasing the risk of chronic conditions including heart disease, anxiety and depression.

While eliminating stress completely isn't realistic, finding healthy ways to manage stress can make a big difference—even small moments of calm throughout the day matter. Taking a walk, engaging in deep breathing, listening to a guided meditation or simply putting down your phone for a bit can all help support healthier stress levels—and, ultimately, healthier aging.

Other Tips for Healthy Aging

As catchy as "taking your S-MEDs" may be, healthy aging doesn't stop there. There are plenty of other everyday habits—in addition to sleep, mindset, exercise, diet and stress management—that can support longevity, too.

• Limit smoking and alcohol intake. Both smoking and drinking alcohol are associated with increased risk of chronic disease, but reducing or avoiding them can support long-term health.
• Stay on top of preventive care. Regular check-ups, screenings and routine lab work with your healthcare provider can help catch potential health concerns earlier.
• Keep learning new things. Challenging your brain through reading, hobbies or learning new skills may help support cognitive function and healthy aging.

Our Expert Take

When it comes to healthy aging, don't forget to "take your S-MEDs." Though we can't control every aspect of aging, many of the everyday choices we make still matter. Prioritizing quality sleep, aiming for a positive mindset, staying active, eating a balanced diet and managing stress can all play an important role in not only living longer, but living better, too. This approach encourages a shift in mindset, helping us recognize that our health isn't just something that happens to us, but something we can actively support through the habits we build every day.

https://www.eatingwell.com/habits-for-healthy-aging-oxford-report-11985799

Arthritis cases on the rise as doctors warn early signs are often ignored

From standardmedia.co.ke

Arthritis often begins subtly, with morning stiffness or joint aches that are easily mistaken for fatigue or ageing. Over time, it can worsen, limiting movement, disrupting sleep and reducing quality of life. The condition covers more than 100 disorders affecting joints, muscles and connective tissues, and can occur at any age.

Doctors warn that many people dismiss early symptoms until significant damage has already occurred. The most common form, osteoarthritis, is a “wear-and-tear” condition caused by the gradual breakdown of cartilage, leading to pain, swelling and stiffness, particularly in the knees, hips, fingers and lower back.

It is more prevalent among older adults, people with excess weight, and those in physically demanding jobs involving prolonged standing, lifting or kneeling.

                                                                                                                            [Courtesy/iStock]

Grace Achando Opwoche, 63, is living with osteoarthritis, which she believes developed after years of strenuous work and weight gain. Persistent pain has made walking and daily tasks increasingly difficult.

“From my doctor’s explanation, I came to believe that the nature of my job contributed a lot to the persistent joint pains,” she says. “My work required a lot of standing and moving around for long hours. I have also added extra weight over the years, which is weakening my joints.”

Dr Boniface Adhiambo explains that cartilage acts as a shock absorber between bones. When it wears down, movement becomes painful and even basic activities such as climbing stairs can become difficult.

Another major form is rheumatoid arthritis, an autoimmune disease in which the immune system mistakenly attacks healthy joint tissue. Unlike osteoarthritis, it often affects both sides of the body simultaneously, such as both wrists or both knees.

Doctors warn that if left untreated, rheumatoid arthritis can also damage other organs, including the lungs, eyes and heart.

“Rheumatoid arthritis is not simply joint pain,” says Dr Adhiambo. “It is a systemic disease that may cause fatigue, fever, weight loss and prolonged morning stiffness lasting more than an hour.”

Gout is another increasingly common form, caused by a buildup of uric acid crystals in the joints. It typically strikes suddenly, causing intense pain, redness and swelling, often in the big toe, ankle or foot.

It is associated with diets high in red meat, sugary drinks, processed foods and alcohol, and is more common among people with obesity, diabetes and hypertension.

Psoriatic arthritis and juvenile arthritis can affect both adults and children, causing joint pain, swelling and fatigue. In children, juvenile arthritis may also affect growth and daily functioning. Doctors caution that persistent joint pain, stiffness, swelling and fatigue should not be ignored.

Joint pain may also result from other conditions such as viral infections, fibromyalgia and lupus. Rising obesity levels, sedentary lifestyles and nutrient deficiencies are increasing risk among younger people, while injuries can lead to post-traumatic arthritis if joints fail to heal properly.

There is no cure for most forms of arthritis, but early diagnosis and treatment, alongside physiotherapy, exercise and weight management, can help preserve mobility. With cases rising globally, arthritis is becoming an increasingly significant public health concern, affecting movement, independence and overall quality of life.

https://www.standardmedia.co.ke/health/amp/features/article/2001548590/arthritis-cases-on-the-rise-as-doctors-warn-of-early-signs-often-ignored  

Beneath the Surface: How to properly apply and use sunscreen

From healio.com

Sunscreen is one of the primary interventions for limiting the harmful effects of ultraviolet radiation, such as skin cancer. However, if applied incorrectly, users will not receive these protective benefits.

In this Beneath the Surface video interview, Joel M. Gelfand, MD, MSCE, FAAD, the James J. Leyden Professor of Clinical Investigation and professor of dermatology and epidemiology at University of Pennsylvania’s Perelman School of Medicine and Healio Dermatology’s Chief Medical Editor, spoke with Adewole S. Adamson, MD, MPP, a dermatologist and health services researcher at Dell Medical School at the University of Texas, about how to use sunscreen effectively along with other recommended photoprotective measures.

                                                         Data derived from interview.
“I always tell my patients who say, ‘I put sunscreen on and still got a sunburn’ that they should get their money back because sunscreen is highly effective when applied properly,” Gelfand said. “Often, the issue is not applying enough or not reapplying it.”

According to Adewole, the proper amount of sunscreen to apply is equivalent to a shot-glass worth for the entire body and a quarter teaspoon for the face.

“It is going to almost feel like too much, but often people do not put on enough,” Adewole said. “Another method for quantifying how much sunscreen to apply is to take two of your fingers and dab a line of sunscreen on both to coat your face. There are a lot of different ways to quantify it, but these are a few I tell my patients.”

Although sunscreen is effective immediately upon application, users should coat sunscreen on their skin 15 minutes before going outside to ensure the formulation has had a chance to settle, dry and resist movement, according to Adamson. People should reapply sunscreen every 2 hours.

“After a couple of hours of being active outside, some of the sunscreen clumps up, which introduces holes or defects in the protection,” Adamson said. “That is why you need to add another layer.”

Adamson encourages everyone to not only use sunscreen but also employ other sun-safe behaviors such as wearing a hat, seeking shade and avoiding peak UV hours.

“Sunscreen has imperfections because of user error,” Adamson said. “Sun protective clothing does not necessarily cover everything. Wearing a hat, staying out of the sun, if possible — all of these different interventions, all together, are what need to be emphasized. Sunscreen gets so much of the airtime, but we must think about all these other ways to reduce your sun exposure, too.”

https://www.healio.com/news/dermatology/20260521/beneath-the-surface-how-to-properly-apply-and-use-sunscreen?utm_source=selligent&utm_medium=email&utm_campaign=20260525HM&utm_content=20260525HM 

PSA Screening for Prostate Cancer: What Men Need to Know

From torrancememorial.org

Understanding when to get tested, updated guidelines, and how shared decision-making helps personalize prostate cancer screening

Prostate cancer awareness has increased in recent years, with athletes, celebrities, and public figures sharing their diagnoses. As a result, more men are asking an important question: Should I be screened for prostate cancer?

The most common screening tool is the PSA (prostate-specific antigen) blood test, which measures a protein produced by the prostate gland. However, PSA testing is not as straightforward as many assume.

“We used to screen everyone using a PSA blood test, but we found that the number of false positives was causing unnecessary anxiety and follow-up testing,” said Brian Stone, MD, a board-certified family medicine physician at Torrance Memorial Physician Network.

Updated PSA Screening Guidelines

Current recommendations from the U.S. Preventive Services Task Force (USPSTF) emphasize shared decision-making rather than routine screening for all men.

• Most men should discuss PSA screening between ages 55 and 69
• Screening decisions should be based on individual risk factors and preferences

This approach helps balance the benefits of early detection with the risks of overdiagnosis and unnecessary procedures.

Who May Need Earlier Prostate Cancer Screening?

Some men may benefit from earlier or more frequent screening based on elevated risk.

Risk factors include:

• Family history of prostate cancer
• African American race
• Genetic predisposition
• Smoking history
• Known hereditary cancer syndromes

“Men who are at higher risk may benefit from earlier screening,” said Dr. Stone. “We work with each patient to create a personalized plan.”

What Happens If Your PSA Test Is Elevated?

A higher-than-normal PSA level does not automatically mean cancer.

Today, additional diagnostic tools can help reduce unnecessary procedures, including:

• Repeat PSA testing
• Advanced blood-based biomarkers
• Urine-based testing
• MRI imaging in select cases

These tools help improve accuracy and reduce overtreatment.

The Importance of Shared Decision-Making

There is no one-size-fits-all answer for PSA screening.

Your provider will consider:

• Age
• Risk factors
• Family history
• Personal preferences
• Overall health status

“If you have questions about whether you should be screened for prostate cancer, your primary care provider can help you make the best decision for your health,” said Dr. Stone.

https://www.torrancememorial.org/healthy-living/blog/psa-screening-prostate-cancer-guide/

8 common diet habits that are surprisingly bad for health

From restless.co.uk

We all want to do what we can to become the happiest and healthiest version of ourselves. And while exercising regularly, cutting back on added sugar, and reducing our salt intake are tried and tested ways to improve health, research suggests there are several other common diet habits that may not be beneficial.

From ‘detox diets’ to cutting our carbs entirely, many of these so-called health trends have become so ingrained in diet culture that they feel difficult to break.

With that said, we’ll explore eight common diet habits that are surprisingly damaging to health.

1. Going on cleanses and detox diets

Detox diets, such as juice cleanses and herbal detoxes, have long claimed a range of impressive health benefits, including ridding the body of toxins and offering quick weight-loss results.

However, not only does research cite little to no health benefits of diet cleanses, but in many cases, it’s also revealed negative impacts. For example, detox diets may increase the risk of nutrient deficiencies, disordered eating habits, and even increase toxins in the body.

Some detox diets – especially those which promote the use of teas, pills, and supplements that contain laxatives to ‘cleanse’ the colon for weight loss results – can lead to dangerous side effects.

It’s also worth noting that our bodies have their own built-in cleansing mechanism, whereby the liver breaks down toxins that enter the body while the kidneys flush them out, meaning detox diets simply aren’t necessary.

To learn more, you might like to read our article: Detox diets – the myths, and how they can negatively impact health.

2. Cutting out all carbohydrates

In recent years, many people have come to associate carbohydrates with weight gain. But this isn’t the whole story, as carbohydrates, in their right form, remain a key part of any healthy diet.

On the one hand, refined carbohydrates, like pastries, pizza, and cakes, are stripped of many nutrients during processing. This means they have little nutritional value and are also digested very quickly, meaning you’re likely to feel hungry soon after. As a result, research has linked highly processed carbs with a greater likelihood of overeating and gaining weight. So, reducing your intake of these can be a positive step.

Meanwhile, whole grains, such as oats, buckwheat, brown rice, and quinoa, are rich in vitamins, minerals, antioxidants, and fibre, and provide a steadier release of energy. This means they help keep us fuller for longer, prevent blood sugar spikes, and can support weight loss.

This study found that whole-grain-rich diets were associated with lower body weight and a reduced risk of diabetes. Research has also linked eating more whole grains with a lower risk of death from all causes, including stroke, heart disease, and heart failure.

Check out our lists of 10 high-carb foods with powerful health benefits and 9 healthy whole grains to add to your diet to learn more.

3. Following a gluten-free diet if you don’t have Coeliac Disease or a gluten intolerance

Gluten-free diets have become popular in recent years. However, while eliminating or reducing gluten intake is necessary for people with Coeliac disease or who are gluten intolerant, research suggests that, for everyone else, it may do more harm than good.

In fact, gluten-free diets have been linked with an increased risk of inflammation, insulin resistance, nutrient deficiencies, and issues with short-term memory.

This is because many gluten-containing foods, like whole grains, are valuable sources of fibre, vitamins, minerals, and antioxidants. And most foods that contain gluten also contain flour, which is fortified and enriched with iron and B vitamins, like folate.

Note: If you suspect you may be gluten-intolerant, it’s important to speak to your GP.

4. Not eating enough fibre

Fibre is an essential nutrient needed for healthy digestion and overall health. Alongside its role in gut health, research has consistently linked high-fibre diets with a lower risk of several conditions – including stroke, heart disease, bowel cancer, and type 2 diabetes.

For example, this study suggests that for every 1,000 people who switch from a low-fibre diet (less than 15g) to a high-fibre diet (25-29g), 13 deaths and six cases of heart disease would be prevented.

However, despite its importance, statistics show that over 90% of UK adults don’t eat enough fibre. In fact, most of us eat just 60% of the daily adult recommended fibre intake of 30g. This means eating more fibre should be a central goal for most of us.

Check out our article, 10 easy ways to add more fibre to your diet, for ideas on how to up your intake.

5. Eating too much protein

Hitting a daily protein target has become all the rage in recent years. However, while protein is essential for health and building muscle, it’s still possible to overdo it.

Among other things, research has linked eating too much protein with an increased risk of weight gain, constipation, bad breath, dehydration, kidney damage, and several health conditions like cancer and heart disease. There’s also evidence that these effects may be particularly severe if you simultaneously restrict your intake of other essential nutrients, including fibre and carbohydrates.

As a general rule, experts advise aiming for around 0.75g of protein per kilogram of body weight per day for basic needs. For example, a 75kg man would need to consume around 56g of protein a day, and a 60kg woman around 45g.

That said, the amount of protein you need will depend on your lifestyle. If you’re working on building muscle mass and strength, your body will need more protein than the recommended average. The British Nutrition Foundation has more information on protein intake on its website.

6. Consuming large amounts of artificial sweeteners

It’s well-known that too much added sugar is bad for our health. This has led to artificial sweeteners becoming popular sugar substitutes in many foods and drinks.

Experts have previously been divided over whether or not artificial sweeteners harm health. However, more recent studies are shedding light on their potentially harmful effects.

In this study led by the British Medical Journal, regularly eating or drinking foods with artificial sweeteners was linked with a 9% increase in the risk of heart disease and stroke. The largest increase was in the risk of stroke or transient ischaemic attack (sometimes called mini-stroke), where sweeteners were linked to an 18% increased risk.

The exact reason why artificial sweeteners may have this effect on health is currently unknown. However, researchers have pointed to other studies, which have linked artificially sweetened drinks with metabolic syndrome (a collection of health issues like high blood pressure and cholesterol) and dysregulated blood sugar levels.

More recent studies highlight that further research is needed to determine sweeteners’ effect on metabolic syndrome, and advise caution against overconsumption.

There’s also evidence of links between artificial sweeteners, weight gain, and poor gut health. For example, in this study, people who drank more than 21 artificially sweetened diet drinks per week were found to be twice as likely to become overweight or obese as people who didn’t consume them. Another study linked two artificial sweeteners, saccharin and sucralose, with reductions in healthy gut bacteria.

As a result, researchers at the British Medical Journal have concluded that artificial sweeteners “shouldn’t be considered a healthy and safe alternative to sugar.”

You can find out more about what current research says in our article: Are artificial sweeteners good or bad for health?

7. Drinking fruit juices and smoothies over whole fruit and veg

Smoothies and juices are often marketed as a healthy treat. While there’s nothing wrong with occasionally enjoying smoothies and juices, experts warn against having too much.

All fruit, fruit juices, and smoothies contain a naturally occurring sugar called fructose. But while fructose from whole fruit and vegetables doesn’t contribute to your intake of free (or added) sugar, fructose in fruit juice and smoothies does. This is because when fruit and vegetables are blended, fructose, which is contained within the cell walls of the fruit, is released as free sugar.

As a result, consuming too many smoothies and juices can quickly take your sugar intake over the recommended daily amount. In fact, research shows that some popular smoothies contain more sugar than you should have in a day. This is only exacerbated by the fact that, due to the removal of fibre and other nutrients during processing, smoothies and juices require less digestive effort – so it’s easy to drink large amounts quickly.

Among other things, too much added sugar can increase the risk of obesity, tooth decay, and type 2 diabetes.

For this reason, it’s worth focusing on getting your five a day from whole fruit and vegetables.

8. Neglecting healthy fats

Much like carbohydrates, fats often get a bad rap. However, while limiting your intake of unhealthy fats, such as saturated and trans fats, is beneficial, healthy fats like omega-3 fatty acids are essential for health. Among other things, we rely on healthy fats for nutrient absorption, hormone production, muscle movement, and brain function.

They’ve also been linked with several health benefits, including better blood sugar control, reduced inflammation, and a lowered risk of certain health conditions, like cancer and heart disease. Take this study, for example, which found that a higher intake of omega-3 fatty acids was associated with a 55% lower risk of colon cancer. This meta-analysis also found omega-3 to be advantageous in the treatment of colorectal cancer patients.

Examples of healthy fats include avocado, olive oil, fatty fish, nuts, and seeds. The Mediterranean diet is a good place to start if you’d like to increase your intake of healthy fats.

Final thoughts…

From detox diets to artificial sweeteners and a lack of fibre, research shows that several common diet habits may be negatively impacting health. Luckily, even simple swaps can make all the difference.

For further reading, head over to our diet and nutrition section. Here, you’ll find information on everything from popular diet guides to mindful eating.

https://restless.co.uk/health/healthy-body/common-diet-habits-that-are-surprisingly-bad-for-health/?utm_source=trigger&utm_medium=email&utm_campaign=eml_trig_healthy_body_retarget_v2&utm_content=eml_trig_eng_healthy_body_retarget_commercial_order_25-09-16_control