A new study from Finland suggests that the decade between ages 36 and 46 may play a pivotal role in shaping long-term physical and mental health outcomes, New York Post reports.
Researchers found that certain lifestyle choices made during this period could have lasting impacts — both positive and negative — well into later life.
The study, published in Annals of Medicine, tracked individuals born in the Finnish city of Jyväskylä in 1959 from childhood through their early 60s. Researchers gathered data at multiple intervals, including ages 27, 36, 42, 50, and 61, measuring blood pressure, cholesterol, blood sugar, waist circumference, and self-reported mental well-being.
According to lead author Tiia Kekäläinen, a health scientist focused on aging, participants who engaged in smoking, heavy alcohol consumption, or were physically inactive in their 30s and 40s were more likely to report both mental and physical health issues later in life. These behaviors, the study concluded, significantly contributed to cumulative health risks over time.
“The decade between 36 and 46 is important as it marks the bridge to the later years of life,” explained Dr. Angela Wilson, a gynecologist at Montefiore Einstein Advanced Care in New York City, who was not involved in the study.
She emphasized that this period often coincides with the early onset of preventable conditions, making early intervention and habit changes essential.
The researchers recommended three key health habits for individuals in this age range:
Quit smoking – Known to reduce risks of cardiovascular disease, cancer, and respiratory issues.
Reduce alcohol intake – Linked to lower risk of hypertension, liver disease, and improved sleep and mental health.
Increase physical activity – Even small, regular bouts of movement were shown to support both physical and mental well-being.
While the study underscores this particular decade as significant, some experts argue that forming healthy habits at any age is valuable.
“I don’t agree that there is a magic decade to get healthy, rather the earlier the better,” said Dr. Sanjai Sinha, an internist at Mount Sinai’s Hudson Yards practice.
He noted that hormone changes in midlife may make it more difficult to implement new routines, so starting early is ideal.
Still, physicians acknowledge that the midlife years are often when individuals begin noticing the cumulative impact of past choices. Dr. Alice S. Teich, a primary care physician at Montefiore Medical Group in Westchester, noted that patients frequently report weight gain, fatigue, and increased stiffness between ages 36 and 46.
“The key isn’t perfection — it’s taking action,” Teich said. “Establishing consistent, healthy habits during this window can significantly reduce long-term risk and improve quality of life.”
