Ever since I hit menopause, my cholesterol levels have been rising steadily, even though my diet isn’t particularly heavy on processed meats, fried food or creamy dishes.
Back in 2013 when I was 50, my total cholesterol was 179 mg/dL, comfortably within the desirable range of under 200 mg/dL. By 2019, it had crept up to 198, then 227 in 2020, and 261 in 2022.
The doctors I spoke to over the years had the same advice: Watch your diet and exercise more. I didn’t bring up statins, thinking I could manage my cholesterol levels naturally.
To be honest, I was also secretly proud of myself for reaching 60 and still not needing medication.
That all changed in July 2025 during my company’s annual health screening. My total cholesterol had shot up to 271 mg/dL.
The GP I consulted didn’t mince his words. “That’s bad,” he said. He started me on a daily 10mg dose of rosuvastatin and asked me to follow up in three months.
The best part? I didn’t have to use cash for the statin as it’s covered by MediSave.
Statins can have side effects like muscle pain and digestive problems, but I experienced none.
At the end of September, I took another test to check both cholesterol and liver function, as statins can also affect the liver.
My total cholesterol had dropped to 122 mg/dL. All other readings – HDL, LDL, triglycerides and cholesterol/HDL ratio – were in the healthy range. My liver function was fine too. The doctor even said I could reduce the dosage.
The results came as a huge relief. With statins, my risk for heart attack and stroke has been lowered.
This experience taught me an important lesson: sometimes, taking medication isn’t a sign of weakness or failure. It’s a proactive step towards long-term health.
It also made me think about the other lifestyle habits I would do well to adopt, but which I have stubbornly ignored because I think I know better.
Based on what I’ve learnt from doctors while doing this column, here are my five non-negotiables for healthier ageing which cost little more than effort.
1. Walk, just walk
We all know exercise is important, but even small amounts of daily movement help, especially as we age.
Research shows that just 15 minutes of daily movement can significantly improve long-term health outcomes, especially in older adults, says Adjunct Associate Professor Ng Chong Jin, head and senior consultant of geriatric medicine at Khoo Teck Puat Hospital.
The sweet spot is around 150 minutes of moderate activity per week, which is basically a 20-to-30-minute brisk walk most days, he says. “If you prefer more vigorous exercise like swimming or running, you can get away with about half that time,” he adds.
Older adults benefit most from a multi-component exercise routine that includes aerobic activity, strength training, balance and flexibility.
Aerobic exercises such as brisk walking, cycling or dancing promote cardiovascular and cognitive health.
Strength training maintains muscle mass, bone density, balance and metabolic health, which are key to preventing frailty and disability.
You don’t have to go to a gym either. Prof Ng says evidence shows that simple resistance routines done at home are effective. They include sit-to-stand from a chair, wall push-ups, using resistance bands or bottles filled with water for arm curls, and mini squats. These movements also mimic daily tasks, keeping you functional and independent.
Balance exercises are just as important when you age. Taiji, yoga or heel-to-toe walking – walking in a straight line with the heel of your front foot touching the toes of your back foot – can reduce falls by up to 30 per cent, says Prof Ng.
He stresses the need to find an exercise or activity you enjoy. “If it feels like a chore, you will be less likely to stick with it long-term.”
Brisk walking is particularly beneficial for older adults. It improves cardiovascular health, regulates blood sugar, lowers the risk of dementia, reduces stress and even enhances mood and sleep.
How brisk is brisk? A guide is how you can talk but not sing when you walk.
Compared to more intense workouts, brisk walking gives most of the same health and longevity benefits as more intense exercise, but with less risk of injury and a higher chance that older adults will keep doing it regularly, Prof Ng says.
“Intense exercise provides additional cardiorespiratory gains, but the incremental benefit is smaller once moderate activity is achieved,” he adds.
2. Get quality sleep
I know sleep is important, so why do I still sabotage myself every night with endless hours of mindless scrolling on my phone?
The body restores itself during sleep, says Prof Ng. During deep sleep, tissues regenerate, hormones regulate and the brain’s glymphatic system clears waste products that could otherwise contribute to memory loss or dementia.
Good sleep supports immunity, stabilises blood pressure and blood sugar, and helps the body recover from daily stress.
Prof Ng points out that studies show a U-shaped relationship between sleep and mortality: both very short (under five hours) and very long (over nine hours) sleep durations are linked to higher health risks. Studies have consistently observed that seven hours of sleep a day is often associated with the lowest risk.
While sleep naturally changes with age – we may fall asleep earlier, wake earlier, or experience lighter sleep with occasional awakenings – these shifts are usually not problematic.
To improve sleep, maintain regular sleep and wake times, limit caffeine and alcohol in the evening, reduce screen time before bed, and keep your bedroom cool and dark, Prof Ng says.
Gentle daytime exercise, such as walking or taiji, promotes more restful nights. Limiting long daytime naps can also lead to better sleep at night.
3. Socialise, make friends
If there’s one thing this column has taught me, it’s how vital socialising is when we are older.
In fact, according to Prof Ng, maintaining strong social connections is as powerful for your health as regular exercise or quitting smoking.
Humans are wired for connection, he says. “Strong social bonds reduce stress hormones, improve immune function, slow cellular ageing and support healthier heart and brain activity.”
Beyond that, being connected gives you a sense of purpose and belonging, which protects against depression and cognitive decline. “Studies show that people with good social networks live longer and recover better from illness than those who are socially isolated.”
Virtual interactions – phone calls and video chats – help, especially when in-person interactions are not possible. “Hearing a familiar voice or seeing a loved one’s face maintains emotional connection and reduces loneliness,” he says.
However, face-to-face interactions offer richer emotional connection and communication through touch, body language, non-verbal cues and shared activity, which tend to have stronger physiological effects and greater mental health benefits. “Ideally, both forms should complement each other,” he adds.
Older adults can strengthen social ties through community or interest groups, volunteering, senior activity centres or taking up classes to learn new skills. Even small habits, such as chatting with neighbours or checking in with friends, reinforce connections and make a difference.
Prof Ng adds that while family connections are important and valuable, they may not be enough on their own.
“Relying only on family can sometimes lead to over-dependence or loneliness if family members are not always available,” he says.
“Social well-being in later life is symbiotic. Family, friends and community ties all influence and reinforce each other. Support from family gives security and belonging, while friendships and community links bring stimulation, shared purpose, and independence,” he says.
“When these relationships interact positively, they strengthen both the individual and the family, promoting healthier and happier ageing.”
4. Get enough protein
Good nutrition is one of the most powerful tools for healthy ageing.
Ms Chow Pek Yee, principal dietitian, nutrition and dietetics, at Khoo Teck Puat Hospital, says that if you could make one change to your diet to age better, she would advise eating more fruits and vegetables.
They are lower in calories but high in nutrients that support overall health and gut function, and reduce the risk of chronic diseases. Also, choose whole foods – foods as close to their natural state as possible – instead of processed ones whenever possible.
Protein is crucial, especially for older adults. It prevents sarcopenia – age-related loss of muscle mass – and supports tissue repair, hormone and enzyme production, immune function and muscle strength. Ms Chow also encourages plant-based protein sources for both health and environmental reasons.
And as we all know, it’s best to limit foods high in sugar and unhealthy fats. They are packed with calories but low in nutrients, resulting in weight gain, heart disease and other ills.
Ms Rachel Ngo, the Health Promotion Board’s director of physical activity and healthy ageing programmes, echoes the importance of protein.
Healthy adults generally need 0.8g of protein per kilogram of body weight per day, but adults over 50 should aim for 1.2g per kg of body weight per day.
Balanced nutrition includes carbohydrates, healthy fats and micronutrients like calcium and vitamin D, which support bone health.
5. Go for regular check-ups
Like many people, I dread going for medical screenings, even the free annual health check my company provides.
It’s not so much the tests themselves that bother me but the fear of what they might reveal. It was only after I got married, at the late age of 46, that I began going for them, partly out of a sense of responsibility, knowing that my health now affects someone else too.
Over time, these check-ups have proved their worth. They’ve alerted me to conditions – osteoporosis and high cholesterol, for example – that I wouldn’t have known about otherwise, and which I’m now actively managing.
I’ve realised that being healthy isn’t just about feeling good today. It’s also about taking care of your future self. Regular screening helps catch problems early, often before you notice any symptoms.
Healthier SG Screening, the national screening programme by the Health Promotion Board, makes this easier. It offers subsidised screenings for all eligible Singapore citizens for common conditions such as diabetes, high blood pressure, high cholesterol, obesity and selected cancers including colorectal, breast and cervical cancer.
Healthier SG Screening is available at selected polyclinics and GP clinics under the Community Health Assist Scheme (Chas), depending on your age, sex, pre-existing conditions and when you last went for a screening test.
If you’re enrolled in a Healthier SG clinic, you don’t have to pay anything out of pocket for recommended screening tests at your enrolled clinic to check for cardiovascular disease, cervical cancer and colorectal cancer, as well as for your first follow-up consultation if it’s needed.
Even if you’re not yet enrolled in Healthier SG, screening is affordable. Most Singaporeans pay $5 or less, while Pioneer Generation seniors get them free, and Merdeka Generation and Chas Blue or Orange cardholders pay $2.
For breast cancer screening, Singaporean women aged 50 and above can go for a subsidised mammogram at selected polyclinics. Those enrolled under Healthier SG get it fully covered while others pay between $25 and $50.
As for my cholesterol, with the numbers now under control – and on my doctor’s advice – I take my statins only on weekdays.
I tell myself that if a small tablet can make such a big difference, imagine what maintaining other good habits – a daily walk, a good night’s sleep, a healthy meal, making friends – can do over time.
Ageing is inevitable, but how we age is, to a large extent, within our hands.
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