The eight best things baby boomers can do for their health as post-war generation faces unique disease threat

This startling revelation underscores the importance of proactive health management for those entering their golden years.

So, what can be done? Here are eight top tips to maintain a clean bill of health in middle age and beyond.

Reduce salt and processed food intake. 

Reducing intake of salt and processed foods can help lower blood pressure and cholesterol, thereby reducing the risk of heart disease.

Examples include processed meats, sweetened beverages and sugary snacks. Canned vegetables can also contain added salt as a preservative.

A meta-analysis of 13 studies, published in the BMJ, found that higher salt intake is linked to a greater risk of strokes and cardiovascular events.

A five-gram reduction in daily salt intake could prevent almost three million deaths from cardiovascular disease worldwide each year, according to the World Health Organization (WHO).

Focus instead on whole foods like vegetables, fruits and lean proteins. Following a Mediterranean diet is an easy way to tick these boxes.

Cut down on booze 

As we age, our bodies don't process alcohol as efficiently. This increases the risk of damage to your liver.

In addition to staving off liver problems, drinking less helps control blood pressure and lowers the risk of heart disease.

The benefits do not stop there.

A study published in the journalAlcohol: Clinical and Experimental Research found that drinking less alcohol can lead to a healthier brain, and that heavier drinking is associated with reduced brain volume.

Shrinking brain volume is a marker of dementia.

The NHS recommends that men and women drink no more than 14 units of alcohol per week, spread out over three or more days.

That's around six medium (175ml) glasses of wine, or six pints of four per cent beer.

Pump iron 

Lifting weights helps maintain muscle mass, strengthen bones and improve stability.

It can increase bone density and prevent osteoporosis.

Why does this matter?

A decade-long study of over 3,600 men and women over 50 found that those with more muscle mass had a lower risk of death from all major causes. Muscle mass is a stronger indicator of longevity than weight or body mass index.

Maintaining muscle mass can also reduce the risk of chronic conditions like heart disease and type 2 diabetes.

And it's also a boon for cognitive function too. Studies show that older people who start lifting weights can improve their mental sharpness.

Regular walks 

Daily walking improves mood, increases oxygen to the brain, and aids sleep quality.

It also reduces blood pressure, improves circulation, and allows for a more effective endocrine system which includes the body's cooling systems and circulatory systems.

Furthermore, it can help manage menopausal symptoms by reducing joint pain and cortisol levels.

The best thing about walking is that you don't have to do much to reap the benefits.

One study, published in JAMA Internal Medicine found that walking 10 minutes a day could prevent more than 111,000 premature deaths each year.

Another study, published in the British Journal of Sports Medicine found that walking 2,000 more steps per day could lower the risk of premature death by eight to 11 per cent.

A balancing act 

Being able to balance for 30 seconds on each leg significantly reduces fall risk in older adults.

In fact, the WHO recommends that older adults perform balance and mobility exercises at least three times a week to reduce their risk of falling.

Standing on one leg strengthens the muscles in your core, hips, and lower body, which are important for stability and posture.

To improve your balance, you can try these exercises:

• Single leg balance: Stand with your feet shoulder-width apart, extend your arms out to the sides, lift one knee off the floor, and straighten your leg out in front of you. Hold for 30 seconds and repeat for both legs.
• Rock the boat: Stand with your feet hip-width apart, lift your arms out to the sides, lift one foot off the floor, and bend your knee to bring your heel toward your bottom.
• Weight shifts: Stand with your feet hip-width apart and shift your weight onto one foot.

Stay socially connected 

Laughter and social support from friends and family act as buffers against chronic stress.

Chronic stress can lead to a number of health issues, including:

• Cardiovascular disease: Chronic stress can increase the risk of heart disease, heart attack, high blood pressure, and stroke
• Mental health issues: Chronic stress can lead to anxiety, depression, and mood disorders
• Digestive issues: Chronic stress can lead to digestive problems like ulcers, irritable bowel syndrome, and weight gain or loss
• Immune system issues: Chronic stress can suppress the immune system, which can lead to conditions like arthritis, fibromyalgia, and psoriasis
• Cancer: Chronic stress may increase the risk of cancer
• Sleep problems: Chronic stress can lead to trouble sleeping
• Memory and focus problems: Chronic stress can lead to problems with memory and focus
• Substance abuse: Chronic stress can lead to addiction to alcohol, nicotine, prescription drugs, the internet, food, or gambling

Social interactions can improve cognitive function, research suggests.

According to the Alzheimer's Society, social contact can help reduce the risk of developing dementia by building cognitive reserve, which helps the brain resist the effects of Alzheimer's disease.

Tips to improve your social life include:

• Schedule time to connect with friends and family by phone, email, social media, or in-person
• Join a group: Look for a local dementia-friendly group, such as a memory café, choir, or walking group. You can also try a local arts-based activity, like a book club or drama group
• Adopt a pet: If you're able to care for one, a pet can be a source of comfort and may lower stress and blood pressure

Try resistance exercises

Resistance exercises can help older adults maintain or improve muscle function, which can help them live longer and more independently. It can also boost metabolism and manage blood glucose.

Squats, reverse lunges and hip hinges can help combat age-related muscle loss and bone degeneration, supporting spine health.

Other exercises include:

• Deadlifts - works the gluteus maximus, which is the largest and most powerful muscle in the body
• Planks - works the core, shoulders, and arms, and is better for the spine and neck than sit-ups or crunches

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Keep the brain stimulated 

Lifelong learning creates new neural pathways, boosting brainpower.

Research shows that learning new skills and knowledge stimulates the brain's plasticity, which is the brain's ability to form new neural connections and networks. These connections are like highways for information in the brain, and they become more efficient over time.

Most importantly, lifelong learning can help protect against cognitive decline and age-related cognitive diseases like dementia.

AFrontiers in Aging Neuroscience study found that people who took adult education classes had a 19 per cent lower risk of developing dementia within five years.

Some ways to engage in lifelong learning include:

• Online learning platforms
• In-person classes, workshops, and seminars
• Solving puzzles
• Learning a new strategy game
• Learning a new language