8 ways to maintain excellent health after age 40
Turning 40 is a milestone that increases the likelihood of many health problems occurring. This makes the fortieth birthday perhaps one of the best times in life to switch to a healthy lifestyle.
Whether you have an important and responsible job, elderly and caring parents, or growing children at home (and you most likely have a bunch of these), this is the age where most likely to forget about yourself while solving other problems and neglect your health.
Ironically, it is at this age that you should take very good care of your health and be ready for the long road ahead of you.
“40 is a very good age to say to yourself, well, starting today I’m going to start living a healthier lifestyle and I’m going to take very good care of my health.” – says Dr. Sandra Freihofer, an internist at Piedmont Hospital in Atlanta, USA.
“But if you’re not yet 40, that doesn’t mean you have to wait,” says William Zoghibi, M.D., professor of medicine at the Houston Cardiovascular Health Center and president of the American College of Cardiology.
“It’s not like you wake up one morning and say, hey, I’m 40 and starting today I have to live healthy. In fact, the sooner you start, the better for you!” – says Dr. Zoghibi.
Here are 7 rules to help you stay in good health after turning 40:
1. Watch for eye problems
After the age of 40, your vision can deteriorate, so be vigilant and get your eyes checked regularly. Dr. Freihofer says – “You have to be able to read the fine print on medications and food products, because otherwise you might miss something important.
It is very important to wear sunglasses to avoid further eye damage and cataracts. Choose models with UV-A and UV-B protection.”
“It is important that your diet is rich in fruits and vegetables, which contain many antioxidants. This will delay the onset of visual problems,” adds Heather Mangieri, spokesperson for the Academy of Nutrition and Dietetics.
The leading cause of vision problems in older people is what is called macular degeneration. “This disease affects 9 million Americans over the age of 40. Basically, macular degeneration is a genetic disease, but it responds well to a diet rich in lycopene (found in red fruits and vegetables) and antioxidants,” says Mangieri.
2. Keep track of the numbers
By numbers, we mean blood pressure, cholesterol, blood sugar, waist circumference and pounds – anything measured in numbers. Dr. Zoghibi says, “It’s okay and important to know what your cholesterol level is, especially if you haven’t had it checked before.”
Take time to check your blood pressure and blood sugar level. This way you will avoid the occurrence of dangerous conditions for your health. For example, people with high blood pressure and high blood sugar are at higher risk of heart attack and kidney problems.
3. Research your family history
Once you’ve crossed the threshold of the fifth decade, it’s a good idea to research your family tree and see if there are any cases of heart disease or cancer.
Once you cross 40, you should think about cancer prevention because, as you know, you are no longer a child and the risks of problems are higher. Getting to know your family history is a good start for you.
For example, traditionally a colonoscopy (screening for colon cancer) is recommended after age 50, but if someone in your family has had colon cancer, it’s a good idea to start screening a decade later -early.
The same is true for cardiovascular disease. Tests can show whether you have hardening of the arteries and whether you need to make a more radical lifestyle change or take some medication. And if 40 years ago you took care of the people around you, right now is the best time to do something for yourself.
4. Tighten the muscles
After reaching the age of 40, the body begins to lose about 1% of muscle mass per year. For this reason, it is more than recommended to include weight training and cardio training in your weekly training plan.
Mangieri says: “You don’t have to go to the gym, you can work out at home, so if you’re going to even lift a heavy pot of soup – just let it be physical!”
As we age, we become less flexible and malleable. Mangieri recommends incorporating yoga or Pilates into your weekly exercise plan.
This will help you maintain musculature, strength, balance, flexibility and fluidity of movement. “If you manage to maintain your strength and muscle mass over the years, you will be able to do the same things as before,” says Mangieri.
5. Fiber is your friend
Gone are the days when you could eat plenty without getting fat. Since your metabolism slows down after 40, eating fewer calories will help you stay fit and healthy. It’s also very important to make sure you’re getting a good amount of fiber and fluids, says Mangieri.
“It is important to reduce the calories that come from sweets and other harmful foods, and not those that come from fruits, vegetables and other healthy products.
It is important to maintain a good level of hydration and be careful not to get dehydrated,” adds Mangieri. She adds, “Make sure your menu consists of highly nutritious foods, including clean protein, fruits and vegetables, low-fat dairy products, and whole grains.
These foods are very important to us and we should try to get them at every stage of life, but their importance becomes even greater as we age, especially against the background of the decreasing amount of calories consumed.”
6. Look at your overall lifestyle
Dr. Elizabeth Jackson, assistant professor at the University of Michigan, emphasizes that an overall healthy lifestyle is critical in preventing heart attacks and strokes.
“For cardiovascular events, we know that the risk increases with age, and we practically cannot get any younger. There is no cure for aging.” – says Dr. Jackson.
However, we know ourselves that not everyone looks as old as they really are. Losing fat around your waist will not only make you look younger and more attractive, but it will also reduce your risk of heart disease, diabetes and more. And when it comes to lifestyle, there is always more to do and improve.
“Exercising regularly, reducing stress, maintaining a healthy weight and eating a diet rich in fruits, vegetables and polyunsaturated fatty acids will help keep blood vessels healthy,” says Jackson.</p >
All this will help us keep our heart and brain in good health and slow down aging. Living a healthy lifestyle will benefit us greatly no matter what age we are.
7. Cigarettes in the basket
If you are a smoker and you are 40 years old, it means that in your life there has come a time to take stock. “This is a time in life when you have to weigh the pros and minuses and take smoking cessation seriously,” says Dr. Zoghbi.
He adds: “Quitting is not that easy, but believe me, it will reduce the risk of everything bad you can think of – cardiovascular disease, heart attack, kidney failure, and various lung diseases, including cancer.”
8. Get Your Thyroid Checked
People who feel tired, notice strange weight gain, and whose hair and skin have lost their luster may want to consider getting their thyroid checked.
This gland helps control energy levels and regulates hormones, and 40 is a good age to explore, Freihofer said. The test can determine whether your thyroid is functioning properly, she said.
Hypothyroidism is mostly the result of a genetic disorder, but you can manage its complications with the help of some medications, Freihofer also says.
