Health
6 common age-related health issues (and the best ways to reduce your chance of having them)
Getting older doesn’t mean giving up on feeling good. From hearing loss to heart health, there are simple steps you can take today to boost your healthspan and stay thriving well into the future.
By Carolyn Tate
Remember when you were young and almost certain you were bulletproof? As we start to get older, we’ve most likely been touched by health scares or disease in some way – whether it’s us personally or the health of a loved one.
Quite sensibly, we start to think about our own healthspan, and how we can stay fit and healthy as far into our future as we can, so we can enjoy all that life has to offer.
There are many great things about ageing – wisdom, experience, disposable income – but age-related health issues aren’t one of them. Lucky for us, there are actions we can take to help protect our health, and today is the best day to start them.
Here are 6 ways you can improve your health today and into the future:
1. Hearing loss
As we age, our hearing naturally declines – a condition known as presbycusis. While about half of people aged 60-70 experience some hearing loss, this rises to 70% for those over 70, and 80% for those over 80. In Australia alone, around 3.6 million people live with some degree of hearing impairment.
While age-related hearing loss is common, it's not the only factor affecting our hearing health. Exposure to loud noise is one of the most significant preventable causes. The good news? You can take steps to protect your hearing.
Start by being mindful of noise exposure in your daily life. Whether that’s by turning down the TV volume, using ear protection when operating loud machinery like lawnmowers, or avoiding prolonged exposure to loud environments.
Learn more here: How to prevent age-related hearing loss
Other factors that can impact hearing include untreated ear diseases and genetics, so regular check-ups with your healthcare provider are also a great idea.
2. Vision loss
Vision problems become increasingly common as we age, with several conditions affecting our eyesight. Nearly everyone will develop some form of refractive error (difficulty focusing at close or long distances) after age 40, while cataracts – which cause cloudy, blurry vision – are also a common age-related concern.
One particularly significant condition is age-related macular degeneration (AMD), affecting 1 in 7 Australians over 50. AMD can develop into 'dry' form, causing gradual vision loss, or 'wet' form, which can lead to rapid deterioration if untreated.
Learn more: 5 warning signs of eye disease you shouldn’t ignore
You can take proactive steps to protect your vision, however, starting with regular eye check-ups every two years. Protect your eyes from UV light with good-quality sunglasses and a hat. A healthy diet rich in antioxidants from green leafy vegetables and omega-3 fatty acids from fish can help slow the progression of some eye conditions. And maintaining an active lifestyle and not smoking can significantly reduce your risk of vision problems.
3. Dementia
Over 421,000 Australians were living with dementia in 2024, and while we all experience some cognitive changes as we age – like occasional forgetfulness or taking longer to complete tasks – dementia is different. It involves a significant decline in thinking, memory, behaviour and mood that progressively worsens over time.
While certain risk factors like age, genetics, and family history can't be controlled, you can take meaningful steps to protect your brain health at any age. Physical activity, particularly from age 65 onward, has been shown to lower dementia risk. Maintaining good sleep habits, taking care of your hearing and vision, and staying socially connected all play crucial roles in brain health.
Find out more: 3 ways to reduce your risk of dementia
Your lifestyle choices matter too. A heart-healthy diet, limited alcohol consumption, and avoiding tobacco can help protect your brain. Mental exercise keeps your mind sharp, while protecting your head from injury reduces risk. Whether you're young or old, managing depression and maintaining strong social connections are also vital for cognitive health.
4. Type 2 diabetes
Type 2 diabetes affects nearly 1.2 million Australians – that’s around 1 in 20 of us – or 1 in 10 for Aboriginal and Torres Strait Islander people.
You can significantly reduce your risk of developing type 2 diabetes through lifestyle changes. Weight management plays a crucial role – studies show people who lost just 7 per cent of their body weight reduced their diabetes risk by almost 60 per cent. Aim for 150 minutes of moderate to vigorous exercise weekly, combining aerobic activities like brisk walking with resistance training.
Your diet matters too. Focus on fibre-rich plant foods like leafy greens, legumes, and whole grains, which help control blood sugar levels. Choose healthy fats from sources like olive oil, nuts, and fatty fish. Avoid processed foods high in sugar and white flour. Break up periods of inactivity by moving every 30 minutes, even if just for a few minutes.
You don’t have to make dramatic changes to improve your chances of avoiding type 2 diabetes; small, sustainable adjustments to your lifestyle can make a significant difference.
5. Cancer
Our cancer risk increases significantly as we age, with incidence rates rising more rapidly from when we reach midlife, and then onward. While this might sound alarming – and we can’t protect ourselves from all cancers – there are some practical steps you can take to reduce your risk of developing some types of cancer.
Maintaining a healthy weight through regular physical activity and balanced nutrition plays a big role in some cancer prevention. A healthy lifestyle not only helps protect against cancer but also reduces your risk of other age-related conditions like diabetes, heart disease, and stroke (more on that below).
Other preventive actions you can take include limiting or avoiding alcohol, staying physically active, and protecting your skin from too much sun. If you smoke, quitting is one of the most powerful steps you can take to reduce your risk across a range of cancers.
6. Cardiovascular disease
Heart disease, stroke, and vascular disease – collectively known as cardiovascular disease – affect 1.3 million Australians, or about 5.2 per cent of the population. Our chances of having these conditions grow significantly as we age, affecting nearly 28 per cent of people aged 75 and over.
You can reduce many risk factors through some simple lifestyle changes. Regular physical activity is vital – aim for at least 150 minutes of moderate-intensity exercise every week. Focus your diet on vegetables, fruits, whole grains, legumes, and lean proteins, while limiting your intake of processed foods, added sugars, and saturated fats (you don’t have to give them up – just keep them for the occasional treat).
Managing any existing conditions you may have, like high blood pressure, high cholesterol, or diabetes is also important. Work closely with your doctor or healthcare team to develop an appropriate treatment plan, including any prescribed medications you may be taking. If you smoke, quitting is essential for reducing your risk.
Taking control of your health
While we can't avoid ageing (which is rude, we agree), we can significantly influence how we age. In summary of all of the above, your best defence against age-related health issues as you age are:
● Regular exercise
● A diet full of high-fibre plants, lean protein, healthy fats and less of the processed stuff
● Routine medical check-ups
● Weight management
● Staying socially active.
While there are no sure things in life, the science is clear: taking these actions can help you to protect your hearing, vision, heart, brain, and overall health as you age. Starting today – whether you're 50, 60, 70, or beyond – can make a real difference to your health tomorrow. So… take that first step now.
A CITRO GUIDE: Lifestyle swaps for longevity
Feature image: iStock/TwilightShow
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