Unhealthy habits such as smoking, heavy alcohol drinking and exercise are often seen as concerns for later in life – but new research suggests that their effects can be much higher than most people. According to a study published in The Annals of Medicine, these lifestyle options can start damaging your mental and physical health at the age of 36.

Researchers at Jyväskylä University in Finland followed the health trajectors of over 300 people born in 1959, assessed their lifestyle habits, and their own 60s to be fully good since childhood. In the study, a health scientist, lead writer Tia Caklinen, emphasized that “there is a need to deal as soon as possible to prevent prolonged health damage to risky health behavior such as smoking, heavy alcohol and physical inactivity.”

The conclusions were clear: those who used to smoke continuously, drank heavy, and rarely exercised, they were more likely to experience both physical and mental health problems until the 30s. While the risk of chronic diseases such as the heart condition and cancer is often associated with chronic adults, the study shows that the initial stages of these conditions can begin long before – and warning signs may appear well before the middle age.

Major health risks identified in the study:

• Smoking was associated with increasing risks of poor mental health, including symptoms of depression.
• Drinking heavy alcohol was associated with both mental and physical health issues, including mood disorders to systemic inflammation.
• Lack of exercise was bound to increase risk for physical fitness, weight gain and lifestyle related diseases.

Although research does not prove direct reasons – because it is an observation study – patterns are clear and related. Experts noted that the relationship between habits and health is often a two-way road. For example, a person struggling with stress or anxiety can resort to drinking or smoking in the form of a copying system, which in turn spoils their overall health.

But there is good news: It is never late to turn around. “Adopting healthy habits in midlife also benefits for older age,” said Cacline. Whether you are 25 or 55, taking steps towards a healthy lifestyle can lead to a meaningful difference.

Healthy habits you can start today:

, Quit smoking

Kicking the habit is one of the best decisions you can. Nicotine patch, counseling and support groups can help make infection easier.

, Limit alcohol

Moderate your drinking that may be to avoid cumulative damage. Determine weekly boundaries and consider alcohol -free days.

, Take more, sit less

Target for at least 150 minutes of medium-split exercise per week. Even fast walking or cycling can greatly increase heart and brain health.

, Manage stress naturally

Instead of arriving for a drink or cigarette, try to spend time in meditation, deep breathing, or in nature.

, Prefer sleep and nutrition

A balanced diet and quality sleep is basic for good health. Pay attention to the entire foods and aim for 7-9 hours of sleep per night.

, Regular health check

Do not wait for any problem to appear. Regular check-ups can help hold issues quickly and place you on track with your health goals.

The habits you create in your 30s – or first – lay the foundation for the rest of your life. And while bad habits can start taking a toll before expecting, it is never late to do the course. Your future will thank you yourself.

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