Dr Amir Khan's Five Science-Backed Habits to Combat Ageing After 35
Prominent television doctor Amir Khan has revealed five straightforward, scientifically-supported health habits specifically designed for individuals aged 35 and above to enhance their wellbeing and slow the ageing process. The doctor, who boasts a substantial social media following exceeding one million on Instagram, shared these accessible tips to help people navigate the physiological changes that commonly begin in the mid-thirties.
The Significance of Age 35 in Health and Ageing
Dr Khan's focus on the age of 35 is not arbitrary. Research from the University of Kent indicates that 35 is frequently considered the threshold where individuals are no longer classified as 'young'. This period often coincides with noticeable metabolic shifts, particularly in women, driven by hormonal fluctuations, a gradual decline in muscle mass, and elevated stress levels. However, Dr Khan emphasises that proactive measures can significantly mitigate these effects.
"If you're over 35 years old, these five science-backed habits genuinely can change how you age," Dr Khan stated, reassuring that minimal time investment can yield dramatic benefits for health and wellbeing as one approaches their forties.
The Five Essential Habits for Healthy Ageing
- Get Morning Light Exposure: After 35, circadian rhythms become less responsive. Just five minutes of outdoor morning light activates receptors in the eyes, sending signals to the brain's master clock. This resets cortisol timing, boosts daytime energy, improves sleep pressure at night, and stabilises appetite hormones. Dr Khan describes this as "the most powerful free tool we have."
- Boost Your VO2 Max Daily: VO2 max measures how efficiently the body delivers and uses oxygen, serving as a strong predictor of overall health. Ageing reduces heart efficiency and mitochondrial function. Short, intense bursts—like 20-40 seconds of fast stair climbing, brisk uphill walking, or cycling sprints—force muscles to demand more oxygen, stimulating new mitochondria and improving oxygen extraction. This doesn't require daily HIIT classes, just a moment of genuine elevated heart rate.
- Monitor Blood Pressure at Home: Blood pressure often increases silently as arteries stiffen with age. Checking it monthly at rest establishes a baseline. If readings exceed 135/85 at home, take daily measurements for a week and calculate the average. This average, not a single reading, predicts stroke and heart attack risk. Early detection through regular monitoring can be crucial for intervention.
- Train Your Balance Daily: Balance relies on the cerebellum, inner ear, and proprioceptors in muscles, all of which decline after 35 without challenge. Practising 30 seconds of standing on one leg while brushing teeth trains core coordination and brain-body signalling, dramatically reducing future fall and injury risks. "So tonight, when you're brushing your teeth, do it on one leg," Dr Khan advises.
- Build Muscle and Bone Strength: From the mid-30s onward, muscle fibres and bone density gradually diminish. Strength and impact exercises create mechanical signals through muscles and bones—a process called mechanotransduction—prompting the body to rebuild them stronger. This protects metabolism, joint stability, glucose control, and reduces long-term fracture risk. Aim for these exercises twice weekly.
Implementing Changes for Long-Term Health
Dr Khan underscores that these habits are designed to be integrated seamlessly into daily routines, requiring minimal time but offering substantial rewards. By addressing key areas like circadian health, cardiovascular efficiency, blood pressure management, balance, and musculoskeletal strength, individuals over 35 can proactively enhance their quality of life and slow age-related decline.
The doctor's recommendations are backed by scientific understanding of ageing physiology, offering a practical roadmap for those seeking to maintain vitality and health through their fourth decade and beyond. Embracing these habits can transform the ageing experience, turning potential vulnerabilities into opportunities for sustained wellbeing.
