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How to stay healthier in your 70s by starting in your 30s

By the time you reach your eighth decade of life, the chances are that you’ll probably be feeling weaker, stiffer, and perhaps a little less cognitively sharp than in your younger years. Your sleep patterns might have changed so that you feel drowsier in the evenings and then wake earlier. Most concerningly, going by population averages, it’s likely that you will be dealing with at least one chronic health condition.

Yet researchers, now more than ever, are convinced that this is not an inevitability. “Based on what we now know, most people could expect to live to 90 or even 95 in good health if they were to optimise their lifestyle,” says Eric Verdin, president and chief executive of the Buck Institute for Research on Ageing in California. “And that’s very far from where we are, where most people live to 65 or 70 in good health, and then become ill and suffer all the indignities of old age.” 

While Verdin says that it’s never too late to improve your health at any age through making positive lifestyle adjustments, whether that’s exercising more, eating better or cutting back on alcohol, you will likely fare best if you start sooner. In particular, researchers have highlighted your 30s as a key decade when a number of physiological systems, whether that’s muscle mass and strength, bone density or metabolic regulation, begin to show the first subtle age-related changes.

“It does highlight this period as an important opportunity to reinforce behaviours that build long-term resilience,” says João Passos, a professor of physiology at the Mayo Clinic’s Kogod Center on Ageing, based in Minnesota.

To understand what might be possible, researchers studying the ageing process like to focus on groups of people who buck the ordinary trends. One example is masters athletes, individuals aged over 35 who still compete regularly in sporting competitions, whether that’s running, cycling or other sports, often continuing into their 60s and beyond.

Paul Morgan, a senior lecturer in nutrition and metabolism at Manchester Metropolitan University, notes that many of these athletes display a very different ageing trajectory to the rest of us, characterised by a higher peak in cardiovascular function and muscle strength and function, followed by a delayed decline. As a result, he says that many of them manage to avoid loss of mobility and independence for much longer in later life. “They have this additional reserve which acts as a protective barrier through the middle stages of life,” says Morgan. 

We can all learn from this. To give us the best chance of ageing well, Morgan says that we should aim to hit the highest peak that we can in our 30s, particularly when it comes to aerobic capacity (the maximum amount of oxygen your body can use during exercise), flexibility, and muscle strength. 

One of the biggest risks for anyone over the age of 70 is tripping and falling, which is linked to a loss of agility and a decreased range of motion in the joints. “I always see the muscle groups in the lower limbs that are responsible for locomotion as having the biggest role to play in maintaining independence, and with that, good health in later life,” says Morgan. “So that’s especially important to focus on.” 

Playing sport is an excellent way to achieve this. Research has shown that taking part in racquet sports such as tennis or badminton has a consistent association with extended lifespan, while a 2025 Japanese study highlighted the benefits of cycling, with older adults who cycle regularly being less likely to need long-term care or die prematurely. 

Running for more than 75 minutes per week has also been found to slow certain aspects of the ageing process, but you might want to think again when it comes to running marathons. There is some evidence that pushing your body to extremes can actually accelerate some aspects of biological ageing, although this remains less well understood. 

On the other hand, one study found that as little as five minutes of moderate to vigorous physical activity per day can help slow brain ageing, and according to Aditi Gurkar, an assistant professor of medicine at the University of Pittsburgh in the US, we can all get some of the healthy ageing benefits through following relatively simple steps. “Even a brisk 15-minute walk after a meal can make a meaningful difference,” she says.

Building your brain’s reserve

Just as we can protect and strengthen our muscles and cardiovascular system in our 30s, we can also do the same for our brain. Maintaining good dental health through regular checkups, a good brushing routine, not smoking, and limiting intake of sugary foods can make a surprising difference. 

This is based on numerous studies which have repeatedly linked the development of periodontal disease, a gum condition characterised by elevated inflammation, with a heightened risk of cognitive decline in later life. This is thought to be due to the chronic impacts of systemic inflammation on the brain.

Your 30s could also be the decade to begin reducing your alcohol consumption. Drinking alcohol is linked to changes in gene expression in the body which accelerate ageing. Alcohol is also a key disruptor of sleep, and Verdin highlights consistent sleeping patterns as being key for avoiding age-related brain shrinkage and lowering dementia risk in decades to come. This includes making sure you go to sleep and wake up at the same time every day, known as sleep regularity. Not only does sleep allow the body to focus on repairing cells, it also gives people the energy and motivation to pursue a healthy lifestyle.

“Even if you’re lacking sleep for one night, your metabolism changes, and your willpower to do all the things that are keeping you healthy goes away,” he says.

Because of the importance of maintaining a regular sleeping pattern, Verdin says he now uses an alarm clock each night – not to wake himself up, but to remind him to go to bed. “The reason for this is we’re circadian beings,” he says. “Our whole biology, from gene expression to metabolism is in synchrony with the 24-hour cycle, and so I tell people, going to bed at the same time each day helps your body to stay really well synchronised to all of this.” A good night’s sleep may not always be possible, however, as anyone raising young children in their 30s will know.

Finally, your 30s is probably a good time to begin taking nutrition a little more seriously. Verdin says that one of the best things we can do is to give our bodies more time during the day when we’re not actually eating, for example through intermittent fasting.

While many proponents of intermittent fasting recommend a so-called 16:8 split, where you fast for 16 hours of the day and compress your eating into an eight-hour window, Verdin says that we can achieve plenty of benefits through a more manageable 12:12 split. “Essentially when you’re fasting, that allows your body to focus not on digesting but on repairing,” he says. “I tell people, when you are eating, you are building. When you’re fasting, you are repairing.” 

Consuming more fruit and vegetables at the expense of ultra-processed foods could also make a difference. Gurkar points to work that she and others have carried out showing that people who ingest higher amounts of dietary carotenoids – plant chemicals found in vegetables such as sweet potatoes and carrots, and fruits like mango and apricots – age more slowly, possibly because these chemicals can play a role in protecting our cells from a form of damage called oxidative stress.

Overall, Passos is convinced that the choices we make in early adulthood can have a lasting impact on how we age. He points to large studies which have tracked tens of thousands of people in the US for decades, such as the Framingham Heart Study and the Nurses’ Health Study, which reveal that people who maintain healthier lifestyles in midlife have lower risks of cardiovascular disease, cognitive decline and frailty – even decades later.

“By maintaining healthier behaviours in our 30s, we may prevent or delay subtle molecular and cellular changes that, if left unchecked, accumulate over time and contribute to functional decline in our 70s,” says Passos. “While I don’t believe that by doing this we can stop ageing, we can certainly shape its trajectory.”

While you may still feel somewhat invincible in your 30s, the steady tick of the ageing clock ultimately impacts us all. But if you cut out excessive alcohol, find a sport which you can keep playing into your latter years, set a regular sleeping pattern and give your body more breaks from constant eating, your heart, muscles, joints, and brain will all thank you in years to come.

BBC

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Fakeeh Health Achieves National Institute for Health Specialties (NIHS) Institutional Accreditation for Residency Training

Fakeeh Health Achieves Institutional Accreditation from the National Institute for Health Specialties (NIHS) for Residency Training

Dubai, UAE – 13 July 2026

Fakeeh Health has been awarded the Institutional Accreditation by the National Institute for Health Specialties (NIHS), reinforcing its position as one of the UAE’s academic healthcare providers and marking another important milestone in its commitment to postgraduate medical education and the development of future specialist physicians. Dr. Mohammed Al Houqani, Secretary General of NIHS, presented the Institutional Accreditation certificate to Fakeeh University Hospital (FUH), noting that this accreditation demonstrates FUH’s compliance with rigorous national standards in postgraduate medical education (PGME). He said he was delighted to see a private hospital actively contributing to healthcare workforce development, adding that academic hospitals play an important role in improving healthcare by integrating clinical care, education, research and continuous quality improvement. The accreditation has been awarded to Fakeeh Health, encompassing FUH together with its network of Fakeeh Medical Centers, recognizing the organization as an approved institution for PGME training in the United Arab Emirates. This achievement follows the successful accreditation of Fakeeh University Hospital’s Medical Internship Program.

The National Institute for Health Specialties (NIHS) is the UAE’s national authority responsible for regulating and accrediting postgraduate medical education and residency training. Institutions awarded NIHS Institutional Accreditation are recognized for meeting rigorous national standards in educational governance, faculty development, resident support, patient safety, clinical learning environments, quality improvement and competency-based medical education.

For Fakeeh Health, the accreditation represents far more than regulatory recognition. It reflects the strength of an integrated academic ecosystem designed to prepare the next generation of physicians through structured residency programs, multidisciplinary clinical exposure and a culture of continuous learning across its healthcare network.

The comprehensive accreditation process assessed multiple aspects of the organization’s educational framework, including institutional leadership and governance, faculty engagement, resident wellbeing, assessment systems, research opportunities, simulation-based education, patient safety, quality improvement initiatives and the overall clinical learning environment.

Since launching its postgraduate medical education programs in collaboration with Dubai Health Authority in 2021, Fakeeh Health has steadily expanded its academic portfolio. Through structured residency and internship programs, competency-based education, faculty development initiatives and simulation-enhanced learning, the organization continues to invest in preparing highly skilled physicians capable of meeting the evolving healthcare needs of the UAE.

Residents training within Fakeeh Health benefit from diverse clinical experiences across Fakeeh University Hospital and its network of Fakeeh Medical Centers, allowing them to gain exposure to primary, secondary and tertiary care while learning within a patient-centered environment that promotes teamwork, innovation and evidence-based practice.

The accreditation also supports the UAE’s long-term vision of developing a sustainable national healthcare workforce and further strengthens Dubai’s position as a regional centre for advanced medical education and specialist training.

Dr. Mazen Fakeeh, Chairman Fakeeh Health, said:

“At Fakeeh Health, we believe that shaping the future of healthcare begins with investing in people. Educating and mentoring the next generation of physicians is one of our greatest responsibilities, and this accreditation reflects years of commitment to building an academic environment where education, clinical excellence and innovation work together. We are proud to contribute to the UAE’s vision of developing a highly skilled healthcare workforce while continuing to raise the standards of medical education across the region.”

Dr. Mohaymen Abdelghany, Group CEO & Board Member Fakeeh Health, and CEO Fakeeh University Hospital, said::

“This accreditation is an achievement for every member of the Fakeeh Health family. It reflects the dedication of our physicians, educators, faculty members and support teams who have worked together to create an outstanding learning environment for future specialists. By investing in high-quality medical education today, we are helping shape the physicians who will care for the communities of tomorrow. We will continue expanding our academic programs, strengthening clinical training and creating opportunities that enable future healthcare professionals to thrive.”

Dr. Mazen Abou Chaaban, Designated Institutional Official (DIO), said:

“Institutional Accreditation is an important validation of the strength of our educational governance, faculty engagement and learning culture. More importantly, it confirms that we have created an environment where residents are supported academically, professionally and personally throughout their training. Our goal is not only to develop competent specialists, but also compassionate physicians who embrace lifelong learning, professionalism and patient-centered care.”

Fakeeh Health expressed its appreciation to the National Institute for Health Specialties for its guidance throughout the accreditation process and acknowledged the dedication of its physicians, faculty members, educators, administrators and support teams whose collective efforts made this achievement possible.

Looking ahead, Fakeeh Health will continue expanding its residency and postgraduate medical education programs while strengthening academic collaborations, research and innovation across its healthcare network. The organization remains committed to preparing the next generation of healthcare professionals and supporting the UAE’s ambition to become a global leader in healthcare, medical education and clinical excellence.

About Fakeeh Health

Fakeeh Health is an integrated academic healthcare network comprising Fakeeh University Hospital and a growing network of Fakeeh Medical Centers across the UAE. By combining world-class patient care with medical education, research and innovation, Fakeeh Health is committed to developing future healthcare professionals while delivering exceptional, patient-centered care across every stage of the healthcare journey.

Academic Excellence at a Glance

NIHS Institutional Accreditation for Residency Training

NIHS-accredited Medical Internship Program

More than 600 undergraduate healthcare students trained annually

Structured residency, internship and clinical training programmes

Strong partnerships with leading national and international universities and healthcare institutions

Ongoing commitment to developing the UAE’s future healthcare workforce

For more information please visit our website:

https://www.fakeeh.health
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NMC Royal Hospital, Mohammed Bin Zayed City, Successfully Treats Lifelong Complications from Childhood Surgery

Advanced Reconstructive Surgery Helps Patient Regain Normal Urinary Function After Years of Complications

Abu Dhabi, UAE – A specialist urology team at NMC Royal Hospital, Mohammed Bin Zayed City, led by Dr. Rami Labib, Urologist, has successfully helped a 30-year-old patient regain normal urinary function after years of complications linked to a surgery he underwent as a child.

For many years, the patient experienced difficulty urinating and persistent urine leakage through small openings along the penis. The condition significantly affected his daily life, causing discomfort, embarrassment and a loss of confidence.

The complications were related to hypospadias, a condition present at birth in which the opening of the urethra is not located at the tip of the penis. While hypospadias is commonly corrected during childhood and most patients achieve excellent long-term results, a small number may develop complications later in life that require further treatment.

After a detailed assessment, Dr. Labib identified narrowing of the urethra, known as a urethral stricture, along with abnormal passages that were causing urinary leakage. Imaging tests confirmed the diagnosis and helped the team plan the most appropriate treatment.

To restore normal function, Dr. Labib performed a highly specialised reconstructive procedure known as a buccal mucosal graft urethroplasty. The surgery used a small piece of tissue taken from the inside of the patient’s cheek to rebuild the damaged section of the urethra and close the abnormal openings responsible for the leakage.

Commenting on the case, Dr. Rami Labib said:

“Patients who experience complications years after hypospadias repair often face significant physical and emotional challenges. Every case is different and requires careful planning to achieve the best outcome. Modern reconstructive techniques allow us to restore normal urinary function and help patients return to their daily lives with greater comfort and confidence.”

The operation was completed successfully, and the patient made a good recovery. During follow-up visits, he reported being able to urinate normally without any leakage and described a substantial improvement in his overall quality of life.

Expressing his gratitude, the patient said:

“After years of struggling with urinary problems following multiple surgeries, I can finally urinate normally again without any leakage. I am extremely grateful to Dr. Rami and the entire medical team for restoring my confidence and giving me my life back.”

Dr. Labib noted that advances in reconstructive urology continue to improve outcomes for patients with even the most complex conditions. With expert assessment, personalised treatment plans, and modern surgical techniques, many patients can achieve long-lasting relief and return to everyday activities with confidence.

About NMC Royal Hospital

NMC Royal Hospital is one of Abu Dhabi’s leading tertiary healthcare institutions, providing comprehensive medical and surgical services through highly specialised clinical teams and advanced technology. The hospital offers expertise across a wide range of specialties, including reconstructive urology, with a commitment to delivering safe, high-quality, patient-centred care.

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Fakeeh University Hospital Brings New Hope to Patients with Complex Brain Conditions Through Advanced MRI-Guided Laser Neurosurgery

Russian teenager with high-risk brainstem tumour successfully undergoes minimally invasive laser treatment in Dubai

Dubai, UAE – June 2026 – Fakeeh University Hospital has successfully performed an advanced MRI-guided Laser Interstitial Thermal Therapy (LITT) procedure on a 15-year-old patient from Russia suffering from a brainstem glioma, one of the most challenging and high-risk brain tumours encountered in neurosurgery.

The young patient travelled to Dubai after conventional oncology treatments failed to halt the progression of the disease. The tumour, located deep within the brainstem, had caused progressive neurological deterioration, including worsening motor deficits and paralysis, significantly affecting his quality of life and presenting a complex therapeutic challenge.

Following extensive multidisciplinary discussions involving neurosurgery, neuro-oncology, radiology, and rehabilitation specialists, the medical team at Fakeeh University Hospital carefully evaluated all available treatment options. Given the tumour’s location within one of the most delicate regions of the brain, traditional open surgery was associated with exceptionally high risks.

The brainstem controls many of the body’s most vital functions, including movement, breathing, heart rate, and consciousness. Surgical intervention in this area has historically carried substantial risks, including permanent paralysis, respiratory failure, and even cardiac arrest.

To minimize these risks while offering a potential treatment option, the team elected to perform MRI-guided Laser Interstitial Thermal Therapy (LITT), a highly advanced minimally invasive neurosurgical technique increasingly used worldwide for carefully selected patients with deep-seated brain lesions.

The procedure was led by Dr. Tommaso Tufo, Consultant Neurosurgeon – Brain and Spine Surgery at Fakeeh University Hospital, using a stereotactic robotic-assisted approach. Through a small skin incision measuring only a few millimetres, a laser fibre was precisely implanted into the target area using advanced robotic guidance and neuronavigation technology.

The implantation phase lasted just over one hour, after which the patient was transferred to the MRI suite. Under continuous real-time MRI monitoring, laser thermal therapy was delivered over the course of approximately one to two hours, allowing surgeons to visualize the thermal effect in real time and precisely control the treatment zone throughout the procedure.

One of the most significant advantages of MRI-guided laser therapy is its ability to reach deep and difficult-to-access areas of the brain while minimizing disruption to surrounding healthy tissue. Real-time MRI thermal mapping provides exceptional precision, allowing surgeons to perform controlled volumetric reduction of tumours without the need for extensive surgical exposure.

Commenting on the case, Dr. Tommaso Tufo said:

“Brainstem tumours represent some of the most challenging conditions in neurosurgery because of their location within structures that control critical neurological and physiological functions. In this particular case, conventional treatment options had become limited, and traditional open surgery carried considerable risks. MRI-guided laser therapy allowed us to reach the lesion through a minimally invasive approach while maintaining a very high degree of precision and safety.”

He added:

“The successful treatment of this patient demonstrates the potential of modern laser neurosurgery to expand therapeutic options for carefully selected patients who may previously have had very limited alternatives. However, the true significance of this technology extends far beyond a single case.”

While the patient continues to undergo physiotherapy and additional oncological treatment as part of his ongoing care, he tolerated the procedure well and was able to resume mobility following treatment.

Dr. Tufo emphasized that MRI-guided Laser Interstitial Thermal Therapy should be viewed within the broader context of modern neurosurgery rather than as a solution limited to rare brainstem tumours.

“Laser neurosurgery represents an important advancement in the treatment of selected brain tumours, drug-resistant epilepsy, radiation necrosis, and other complex intracranial conditions,” he explained. “The technology allows us to treat lesions located deep within the brain through a very small incision while minimizing trauma to surrounding tissue. Both adult and pediatric patients may benefit from this approach when conventional surgery presents excessive risk.”

Historically, many patients with drug-resistant epilepsy required open cranial surgery to access and remove seizure-causing areas of the brain. Today, in selected cases, MRI-guided laser ablation offers a less invasive alternative that combines precision, safety, and shorter recovery times.

For appropriately selected patients, the minimally invasive nature of the procedure may significantly reduce hospitalization and recovery periods, with some individuals able to return home on the same day or within 24 hours. More complex cases, particularly those involving critical brain structures, may require extended monitoring to ensure optimal neurological recovery.

The introduction of advanced MRI-guided laser neurosurgery further strengthens Fakeeh University Hospital’s position as a regional center of excellence for complex neurological and neurosurgical care. By combining advanced imaging, robotic guidance, and minimally invasive techniques, the hospital continues to expand access to innovative treatment options for patients facing some of the most challenging brain conditions.

About Fakeeh University Hospital

Fakeeh University Hospital is a leading academic medical center located in Dubai Silicon Oasis and part of Fakeeh Health. The hospital combines advanced clinical care, medical education, research, innovation, and digital health technologies to deliver world-class healthcare services. Through continuous investment in cutting-edge medical technologies and multidisciplinary expertise, Fakeeh University Hospital remains committed to advancing patient care and improving outcomes across a wide range of complex medical conditions.

For more information, visit: Fakeeh Health – Advancing Healthcare with Excellence

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