At 95, Clint Eastwood is still a testament to virility and understated strength still hard at work, incisive, and very much living on his own terms. Where most Hollywood actors depend on a battery of age-reversing tricks, Eastwood's technique lies in discipline, minimalism, and a decades-long dedication to healthy living. No gaudy supplements, no biohacking fads just plain sense tempered by routine.

Eastwood’s wellness journey began not in the gym or at a film set, but with the premature death of his father due to cardiovascular disease. That loss deeply impacted him, planting the seeds for a lifetime of preventive health practices. For Eastwood, longevity wasn’t a vanity project—it was a vow.

From then on, the actor-director doubled down on choices that would strengthen both his body and his mind. And while many in the entertainment industry were chasing the next health fad, Eastwood quietly adopted principles that science would later validate.

Meditation

One of Eastwood's most enduring health routines is Transcendental Meditation (TM), which he started in the 1970s. In contrast to many who practice mindfulness hit-or-miss, Eastwood has been a stickler—meditating regularly, sometimes twice a day, even when shooting a lot.

TM is the quiet repetition of a personally selected mantra for approximately 20 minutes, encouraging deep relaxation and "relaxed awareness." Research in peer-reviewed journals such as American Journal of Cardiology and Psychosomatic Medicine connects TM with decreased blood pressure, lowered cortisol levels, and enhanced cognitive performance.

Eastwood has attributed this discipline with keeping his head clear and his stress level in check. In a profession famous for mayhem and exhaustion, that clarity has probably helped not only his health, but also his remarkable productivity.

A Low-Fat, High-Impact Diet

Forget fancy detoxes or elimination diets. Eastwood’s dietary strategy is refreshingly practical. He opts for low-fat, nutrient-dense meals built around whole foods. That means lean proteins like salmon and chicken, paired with fibrous vegetables such as broccoli, asparagus, and dark leafy greens.

He keeps carbohydrates moderate and sugar intake minimal. No processed snacks or midnight nacho runs—when asked by Jimmy Kimmel if he indulged in wings or nachos, Eastwood’s response was clear, “None of that crap.”

This kind of diet supports metabolic health, reduces inflammation, and provides the steady energy needed for both physical activity and mental focus. And while he doesn’t follow any specific diet label—be it keto or paleo—the overall framework aligns with Mediterranean and Blue Zone dietary principles.

Hydration Over Hype

Another cornerstone of his health approach? Water. Eastwood is known to skip sugary beverages in favor of plain water. While that might seem minor, staying properly hydrated plays a critical role in cognitive clarity, digestion, and joint health—all especially important as we age.

Describing himself as a “lifelong gym rat,” Eastwood’s commitment to exercise hasn’t waned with age—it has simply evolved. In his younger years, he lifted heavy and trained hard. Now, the focus is on function and form.

He prefers low-impact activity: walking, golf, and light weight training. Instead of striving for personal bests, he values muscle protection, joint health, and equilibrium. As biographer Shawn Levy says, Eastwood's philosophy of fitness is deliberate and long-term: "He builds strength the way you build a house—brick by brick, rep by rep."

This mirrors advice from leading geriatric specialists, who emphasize the importance of strength training for older adults—not for aesthetics, but for mobility, fall prevention, and metabolic resilience.

Lessons to Learn From Clint Eastwood's Lifestyle of Longevity

What Eastwood demonstrates, without preaching, is that longevity isn’t the result of one miracle intervention—it’s the outcome of many small, deliberate choices repeated over time. And crucially, it’s not about perfection.

He doesn’t obsess over calorie counting or overtrain in the gym. Instead, he treats his body like a long-term investment. That includes managing stress through meditation, feeding it well through clean eating, and staying active through smart exercise.

It’s worth noting how much of his lifestyle overlaps with the habits of Blue Zone populations—those rare communities where people routinely live into their 90s and beyond. Things like daily walking, eating mostly plants, maintaining strong social ties, and managing stress effectively. Eastwood may not live in Sardinia or Okinawa, but he’s certainly aligned with the same timeless principles.

What is Transcendental Meditation?

The benefits of TM aren’t anecdotal. Clinical research has shown its impact on both physical and mental health. Studies from institutions like Harvard Medical School have documented reductions in stress, anxiety, and even symptoms of PTSD with regular practice.

TM also fosters better sleep quality, lower heart rate, and improved immune response. For an aging population, these are not just comfort perks—they are pillars of healthspan.

While not a substitute for medical treatment, TM can be a powerful complement to conventional care. And in Eastwood’s case, it’s a practice that has stood the test of time—five decades and counting.

What makes Clint Eastwood’s approach particularly noteworthy is its accessibility. There’s no need for expensive products, restrictive regimens, or tech-driven gimmicks. His longevity playbook is grounded in science, but also in discipline.

Healthy aging isn’t reserved for celebrities with personal trainers and private chefs. It’s achievable for anyone willing to prioritize their wellbeing and commit to the basics: nourish your body, move often, rest deeply, and manage your mind.

A tiny sore in your mouth might not seem like a big deal until it starts to sting every time you eat, drink, or even breathe. Mouth ulcers are more common than we give them credit for. Usually, they’re nothing to worry about. But if they’re showing up a bit too often or staying longer than usual, it’s time to pay attention.

Here’s a look at when to shrug it off, when to switch to soup, and when to book that appointment with your dentist or GP.

Ulcers Happen But Not All Should Be Ignored

Normally, ulcers usually clear up within two weeks and are often linked to being run down or low on certain vitamins. But if that ulcer refuses to budge after three weeks, it’s not something to ignore. Cancer Research UK recommends seeing a doctor or dentist if an ulcer or a red or white patch is still hanging around after three weeks. It could be harmless, but it could also be your body waving a little red flag.

DIY Healing

Most mouth ulcers don’t need a lot to treat. The NHS says they’ll usually heal with time and a little TLC. That said, you can speed things up by not doing things that make them worse.

Skip the spicy curries, salty snacks, acidic foods, and crunchy culprits like toast or crisps. Basically, if it hurts to eat it, you shouldn’t be eating it. Hot and acidic drinks like fruit juice are also a no-go. As for toothpaste, check the label, avoid ones with sodium lauryl sulphate, a foaming agent that can irritate ulcers.

Instead, go soft and soothing. Stick to cool drinks, go for gentle foods, and switch to a soft-bristled toothbrush that won’t scratch or poke at sensitive areas. Regular dental check-ups and a balanced diet also go a long way in keeping your mouth happy.

Not All Ulcers Are Created Equal

Most of the time, ulcers are just that: temporary sores. But if you’re dealing with one that refuses to heal, is especially large or painful, or comes with other symptoms like swelling, difficulty eating, or a lump in the neck, don’t play the waiting game. It might be something more serious, like an infection or in rare cases, something that requires more thorough investigation.

Prevention

If you’ve had your fair share of ulcers and want to avoid the next round, the answer lies in prevention. Aside from dodging the usual food triggers, it helps to manage stress, get enough sleep, and eat a diet rich in iron, folate, and B vitamins. Also, drink plenty of water and make sure your mouth stays clean.

Regular dental visits help your dentist spot the early signs of anything unusual and give you personalised tips on how to avoid recurring ulcers.

Don’t Panic, But Don’t Ignore

Mouth ulcers are rarely serious. Still, it’s better to be safe than sorry. If your ulcer overstays, refuses to heal, or comes with other odd symptoms, get it checked. And while you wait it out, treat your mouth gently. Avoid fiery foods, switch to a soothing routine, and try not to poke at it with your tongue.

If you’ve ever felt your heart rate spike just because your phone buzzed during dinner, you’re not alone. In our hyper-connected lives, notifications can set off a full-blown biological alarm. But what’s happening inside you isn’t just “in your head”; it’s ancient biology meeting modern tech, and the result is often anxiety, chronic stress and, eventually, burnout.

Here’s why you panic every time that screen lights up and how to stop spiralling into stress over a simple message.

Your brain may be rational, but your hormones have other ideas. According to reports, the moment a message lands, especially one that feels urgent or work-related, your body launches into ‘fight or flight’ mode.

Cortisol, the stress hormone, floods your system and primes you to react. And if the ping is from your boss or an emotionally charged source, the cortisol surge can be even more intense.

To make things worse, adrenaline often tags along. This amps up alertness, raises your heart rate and makes it nearly impossible to relax. Your brain is preparing you to flee from danger even if the only threat is an email with the subject line “quick update”.

The Dopamine Trap

Just to complicate things, dopamine, the pleasure chemical, also plays a part. Every time you check your phone and respond, your brain rewards you with a little shot of satisfaction. That’s why it’s so easy to get hooked and why you keep checking even though it stresses you out.

When Oxytocin Gets Triggered

Normally, messages from loved ones trigger oxytocin, the hormone that helps us bond and feel safe. But when the messages are draining, demanding or tied to work, that warm fuzzy feeling gets pushed out by stress chemicals. Over time, this can disrupt your ability to be present and genuinely connect with others, leading to burnout.

Melatonin Meltdown

And if you’re checking those pings before bed, you should stop. Reports warn that notifications late at night reduce the production of melatonin, the hormone responsible for quality sleep. Without it, you may struggle to nod off, stay asleep or feel rested, fuelling a cycle of fatigue, brain fog and even more stress.

The Long-Term Fallout

If this sounds like an exhausting loop, it is. Consistent cortisol spikes and dopamine hits can wreak havoc on your health. Think weight gain, insomnia, poor focus and a fried nervous system. In fact, studies show that 76 per cent of millennials and 40 per cent of baby boomers admit to feeling anxious the moment their phone lights up.

Here are a few tricks to help you break the cycle.

1. Set Notification Boundaries

Draw a digital line in the sand. Turn off alerts after a set time or batch-check messages every few hours instead of reacting instantly. Use your phone’s ‘Do Not Disturb’ mode to protect time for real life.

2. Mute the Noise

Not every ping is essential. Reports suggest turning off non-urgent app and group chat notifications. Fewer pings mean fewer cortisol spikes and less temptation to fall down the notification rabbit hole.

3. Prioritise In-Person Conversations

Texts are easy to misread, and fast replies aren’t always the best ones. If possible, have real conversations with friends, colleagues or family. Face-to-face talks promote oxytocin, reduce stress and avoid unnecessary misunderstandings.

4. Train Yourself to Pause

Next time your phone buzzes, don’t jump. Take five deep breaths. Count to five. Ask yourself if the message needs an immediate reply. This tiny pause rewires your stress response and reins in that hormone cascade.

5. Keep Work Messages in Their Lane

When work bleeds into personal time, stress seeps in. It is recommended to have a chat with your manager or team about boundaries. Set a window for work-related conversations and stick to it. Your wellbeing shouldn’t be a casualty of always being “available”.

The interesting thing about people is how unique everyone’s perspectives are. Everyone has their way of thinking, their own way of doing things as well as their own unique memories. These aspects make us human and set us apart from everyone. Can you imagine losing all of these because of a disease that robs you of your cognitive abilities? Dementia is not as uncommon as we think it is. Affecting millions, we are yet to find a cure for this disease. While researchers have identified risk factors, does changing them make any difference?

A new study asked an important question: Can making specific changes to our daily lives actually improve or protect our thinking skills as we get older, especially for those who might be at risk of memory problems or dementia?

Organized Efforts Work Better

This study involved over 2,100 older adults who faced a higher chance of their thinking skills declining. We compared two different groups over two years. One group followed a well-organized plan for healthy living. This plan included regular moderate to intense exercise, sticking to a special "MIND diet," doing activities that challenge the brain and encourage spending time with others, and regular checks on heart health. The other group got a less organized plan that they had to follow more on their own.

This was a big study where neither the participants nor the initial assessors knew which group someone was in. It took place in 5 different medical centers across the U.S. from 2019 to 2023. We included 2,111 people between 60 and 79 years old who weren't very active and didn't eat the best diet. To make sure we studied people truly at risk, they also had to have at least two other risk factors, like a family history of memory issues, heart problems, or just being older.

• Structured Group, who received a detailed, ongoing plan for exercise, diet, brain-challenging activities, social time, and heart health checks. They had more guidance and were regularly checked on.
• Self-Guided Group, who got general advice on the same healthy lifestyle areas but had less structure and fewer regular check-ins.

The main goal was to see how much a person's overall thinking ability changed each year over the two-year study. We used a combined score that looked at different brain skills like planning, remembering things, and how quickly their brain worked.

Results of the Study

Out of all the people who started, almost 90% finished the two-year assessment. Both groups showed some improvement in their thinking scores over time. However, the structured group's improvement was clearly bigger than the self-guided group's.

Interestingly, the benefits of the structured program were helpful whether or not a person carried a specific gene (APOE 4) linked to Alzheimer's risk. But, the structured program seemed to help those who had lower thinking abilities at the beginning of the study even more.

We also kept track of any problems or side effects. The structured group actually reported fewer serious and non-serious problems compared to the self-guided group. The most common health issue overall was getting COVID-19.

What This Means for You

The results clearly showed that the organized group had a noticeably better improvement in their overall thinking abilities. Their brain scores went up more each year compared to the group that followed the less organized plan. This means that having a structured approach made a bigger positive difference for their brains.

The findings suggest that if you're an older adult at risk of memory problems, a structured, more involved healthy lifestyle plan is more helpful for your thinking skills than trying to do it all on your own with less guidance. We still need more research to see how much these brain improvements affect daily life and if they last for many years.

It's really important to find ways to slow down or prevent memory loss that can lead to dementia. Things we can do in our daily lives, like changing our habits, are promising because they are usually affordable, easy to access, and safe. They offer a good way to protect our brains without relying on medicines alone.