It is never too early, or too late, to start taking care of your health. As you move through different stages of life, your body changes, and so should your health habits and priorities. Staying on top of regular check-ups, knowing your numbers and making lifestyle adjustments along the way can help with early detection, prevention and better long-term health.
Dr Dmitry Yaranov, a cardiologist and heart-transplant specialist with expertise in advanced heart failure and mechanical circulatory support, has shared five thumb rules for taking charge of your health and protecting your heart through every decade of life. In an Instagram video shared on August 13, the cardiologist emphasises the importance of being proactive about your health at every age, saying, “Every decade counts. It’s never too early and never too late to protect your heart.”
20s – Your foundational years
If you’ve heard that the habits you build in your 20s can come back to shape your health later in life, there’s more truth to it than you might think. According to Dr Yaranov, your 20s are the time to lay the groundwork for a healthier future – from building good habits and making smarter lifestyle choices to leaving harmful ones behind.
He highlights, “This is when you build the foundation. Move your body every day, get seven to nine hours of real sleep, eat more plants, and if you smoke or vape, quit now. Your future self will thank you.”
30s – Manage stress effectively
With growing responsibilities and the demands of everyday life, your 30s can often feel overwhelming, leaving little room to pause and recharge. As stress begins to build, it can seep into your daily routine and even disrupt your sleep. Developing practical, sustainable habits to manage stress can help you protect both your present well-being and your quality of life later.
Dr Yaranov emphasises, “Stress and sleep start catching up. Protect both. Even a 20-minute brisk walk can lower your lifetime risk. Stay socially connected – relationships reduce stress and blood pressure.”
40s – Know your numbers
According to the cardiologist, your 40s can be a time when your body starts showing subtle signs of underlying health issues, even when you feel perfectly fine on the outside. This makes keeping track of key health numbers – such as blood pressure, blood glucose and cholesterol – especially important, helping you spot potential concerns early and seek timely medical care when needed.
Dr Yaranov explains, “‘I feel fine’ doesn’t mean your heart is fine. Know your numbers: blood pressure, cholesterol, and glucose. If you have a family history, ask about advanced screening. This is the decade where silent damage begins.”
50s – Hormonal changes
As you enter your 50s, your body undergoes hormonal changes that can also influence your risk of cardiovascular disease. For women, in particular, the decline in oestrogen levels after menopause can increase heart-health risks. Dr Yaranov advises being even more consistent with healthy habits during this stage of life to help protect your cardiovascular health.
The cardiologist notes, “Hormones shift – menopause, testosterone changes – and heart risk climbs. Double down on diet, exercise, strength training, and regular check-ups. Small slips add up faster here.”
60s – Prevention is protection
As you enter this phase of life, underlying health conditions may become more apparent or harder to ignore. Dr Yaranov highlights the importance of being proactive – keeping up with regular health checks, managing existing conditions and doubling down on healthy lifestyle habits to protect your overall wellbeing.
The cardiologist explains, “Prevention equals independence. Stiff arteries, high BP, diabetes – they all show their teeth now. But staying active, managing conditions, and protecting your quality of life means more healthy years with energy, freedom, and purpose.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
Dr Dmitry Yaranov is a cardiologist and Program Director of Advanced Heart Failure, Heart Transplant and Mechanical Circulatory Support (MCS) at Baptist Memorial Health Care in Memphis, Tennessee. A graduate of Samara State Medical University, he has over a decade of clinical experience and specialises in heart failure, heart transplantation, hypertension, cardiomyopathy and preventive cardiovascular care.
