When you consider that the current average life expectancy in the United States is around 78 years, it means that at 35, you still have several decades of life ahead of you.

However, this does not mean that you cannot take action now to protect your future health and wellbeing. In fact, the choices and habits that you establish in your 30s can have a significant impact on your health outcomes later in life. Here are some steps you can take to protect yourself now and aim for a healthy and fulfilling life at 75 or beyond.

1. Get Regular Check-Ups

Even if you feel healthy and have no pressing concerns, it is essential to establish a relationship with a primary care physician and make an appointment for an annual check-up.

During this visit, the doctor can conduct routine tests, such as blood pressure and cholesterol screenings, and perform any other necessary assessments based on your age, gender, family history, and lifestyle factors. By identifying any potential health issues early on, you can take proactive steps to manage or treat them and prevent them from becoming more serious in the future.

2. Prioritize Sleep

In your 30s, it can be tempting to prioritize work, socializing, or other activities over getting enough sleep.

However, sleep is critical for your overall health and wellbeing, and chronic sleep deprivation can lead to a variety of health problems, including obesity, diabetes, and depression. Aim for at least seven to nine hours of sleep per night and establish a regular sleep routine that includes winding down before bedtime, avoiding screens in the evening, and creating a calm and comfortable sleeping environment.

3. Exercise Regularly

Exercise is essential for maintaining physical and mental well-being and can help reduce the risk of numerous health problems, including heart disease, stroke, and certain cancers.

However, many people struggle to establish consistent exercise habits, especially if they have sedentary jobs or busy schedules. Try to find an activity that you enjoy and can realistically commit to, whether it’s going for a morning walk, attending a fitness class, or playing a sport with friends.

Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, as recommended by the American Heart Association.

4. Eat a Balanced Diet

The food you eat provides the fuel and nutrients that your body needs to function properly and fight off disease.

A balanced and nutritious diet can help you maintain a healthy weight, reduce the risk of chronic diseases, and improve your overall energy levels and mood. Focus on incorporating a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, into your diet, and aim to limit processed and sugary foods.

5. Manage Stress

Stress is an inevitable part of life, but prolonged or chronic stress can have a negative impact on your physical and mental health.

In your 30s, it can be easy to feel overwhelmed by the demands of work, family, and personal responsibilities, but it’s important to prioritize self-care and stress management techniques. Experiment with different strategies, such as meditation, yoga, deep breathing, or therapy, and find what works best for you.

6. Protect Your Skin

As you age, your skin becomes more susceptible to damage from the sun and other environmental factors. Protecting your skin in your 30s can help prevent premature aging, reduce the risk of skin cancer, and maintain a healthy appearance.

Wear sunscreen with at least SPF 30 every day, and avoid prolonged sun exposure during peak hours. Additionally, consider incorporating a retinoid or other anti-aging skincare products into your routine to combat fine lines and wrinkles.

7. Quit Smoking

Smoking is one of the most significant risk factors for numerous health problems, including heart disease, stroke, and lung cancer. If you are a smoker, quitting can be one of the most impactful steps you can take for your health.

It’s important to note that it’s never too late to quit, and you can start experiencing health benefits, regardless of how long you have been smoking. Reach out to your doctor or a smoking cessation program for support.

Human beings are social creatures, and maintaining connections with friends and loved ones is essential for our mental health and wellbeing.

As you approach your 40s and beyond, it can become more challenging to maintain friendships due to work and family responsibilities. However, making the effort to prioritize social connections can have significant benefits, including reduced stress and depression and increased happiness and life satisfaction.

9. Manage Chronic Health Conditions

If you have been diagnosed with a chronic health condition, such as diabetes, high blood pressure, or asthma, it’s essential to take steps to manage your condition and prevent complications.

This may include taking medication as prescribed, making lifestyle changes, such as adopting a specialized diet or quitting smoking, and attending regular check-ups with your healthcare provider.

10. Keep Learning

Finally, keeping your mind active and engaged in learning can benefit your cognitive health and reduce your risk of developing age-related cognitive decline.

Whether it’s pursuing a new hobby, learning a new language, or taking a class on a topic that interests you, finding opportunities for continuous learning can enrich your life and protect your brain health.