Klaus Schwab, Founder of the World Economic Forum: "The health of a population is not a burden, but an investment that is critical for economic growth and societal resilience."

Good health is the foundation for building a fulfilling life, thriving communities, and a resilient economy. The global challenges during COVID-19 reminded us how vital our health is, despite the resources available to us to live longer and healthier lives. When we view health as an investment similar to financial planning it can bring lifelong benefits and returns in the form of increased energy, longevity, and better quality of life. However, like any investment, health requires consistent effort, strategic planning, and periodic adjustments based on life stages."

There isn’t a one size fits all policy but there are a few preventive measures you can take at any age, and there are many apps, tools, and resources that you can use to help, such as fitness or habit trackers, sleep apps, meal planners, or food and mood diaries.

Having a good relationship with a GP is essential for keeping you on track with routine screenings, vaccinations and health checks. Along with this, knowing your family history, a healthy well-balanced diet, regular exercise of varying intensity, quality sleep and managing stress help promote good health. It’s also important to be mindful of tobacco and alcohol consumption, both are associated with health problems and are not good for us. Regularly check your skin and protect it with good sun care habits as well as regular screenings if there are concerns. Get your eyes tested every five years, more if there are concerns.

In your 20s, life is exciting. This is the time for laying the groundwork for long-term health by investing in preventive care and establishing healthy habits, understanding your body’s rhythms, and setting the stage for lifelong well-being. Start by getting a physical with your GP, reviewing your vaccinations and making sure you know your family medical history. Get into the habit of routine gynaecological visits where you can discuss PAP smears, sexually transmitted infection testing, contraception, and family planning if you are sexually active. Make sure you are up to date with your HPV vaccine which protects against cervical cancer and get to grips with understanding reproductive health. When you know what is normal for you, it is easier to know what is not normal. The gynaecologist will do a clinical breast examination, and you can learn to check yourself and do it regularly yourself. You won’t be thinking about this but it’s a fact that heart disease is the number one killer of women worldwide, so we need to keep it healthy. Focus on including regular exercise, balanced nutrition, good quality sleep, and stress management techniques in your life as well as not smoking and drinking alcohol in moderation.

In your 30s, life can get busy. Many women are juggling family and work, and health is often not a priority. You may notice a few grey hairs and other signs that come with age. Continue with your regular physical examinations with your GP and gynaecologist. Fertility and hormones are considerations in this decade if you are planning a pregnancy, or are having problems that affect your ability to get pregnant.  Heart health and reproductive health are connected, some of the most common complications of pregnancy can increase the risk of heart disease later in life. Your GP may check your thyroid function with a blood test as issues with this may start in this decade. Some women report changes in metabolism in their 30’s so maintaining healthy eating habits with lots of fruit, vegetables and good quality protein is important. Exercise is a must, especially weight bearing exercise to maintain strong bones. Consistent bone-strengthening exercises like weight training can prevent osteoporosis later. Any signs of depression or chronic low mood require a prompt evaluation by your GP, particularly if these occur post pregnancy. Many women dismiss signs of poor mental health as being normal due to the busy stage of life but help is available. Good quality sleep is essential throughout the life span, most of us don’t get enough.

In your 40s you may be balancing work, family, elderly parents and neglecting yourself. Your reproductive hormones will be fluctuating, in decline and then along comes perimenopause and possibly menopause. You may notice weight gain, hot flushes, changes in sleep patterns and mood and more. Discuss any changes with your GP or gynaecologist. Your risk for chronic disease, cancer, and heart disease rises in this decade and mammograms, colorectal, bone density and heart screens, will start to be recommended. Practices like yoga, meditation, therapy, and creative hobbies are increasingly popular in this age for their stress reducing properties.

In your 50s, menopause dominates! It is different for everyone and there are a huge number of symptoms, but the good news is there is a lot of talk about it and lots that can be done.  This is the decade to focus on healthy aging with strength training, cardiovascular health, and joint care. Flexibility is required as health priorities change and it may be that shifting from the intense workouts earlier to joint-friendly exercises like pilates or swimming suits you better. Balancing physical, mental, emotional, and social health becomes increasingly important for maintaining vitality. Now is the time to really adjust nutrition and possibly consider supplement intake to reflect changing needs, hormone levels, and energy requirements. This is also the decade when you start to have more time to really invest in strong relationships and social networks.

In your 60s and on, heart and bone health should be the focus unless other chronic diseases or issues have emerged over the previous years. A healthy diet, exercise, and muscle strengthening activities are of the utmost importance.

How do we measure returns and know that our health investments are paying off?

Key indicators of a healthy return on investment can be seen in sustained energy levels, improved sleep quality, strong mental resilience, reduced risk of chronic illness, and maintaining functional fitness. Sometimes the returns are not immediate but cumulative, such as a reduced risk of heart disease or the ability to maintain independence later in life. Every decade brings new hurdles, but knowing your normal, protecting your heart and bones, maintaining reproductive health and screening for cancer or any other recommended familial disease go a long way to promoting good health.

Health is the most valuable asset we have. In the words of Jennifer Anniston ‘You can’t underestimate the importance of taking care of yourself. If you’re not healthy—mentally, emotionally, and physically—you won’t be able to live your best life’. By making small, consistent investments in our health, we see benefits not just for ourselves, but in our relationships, careers, and overall happiness. The rewards of investing in health compound over time, giving us the vitality to live life fully at every age. With the right strategies, tools, and mindset, the dividends can be rich, rewarding, and lifelong.