Reaching the age of 40 is a milestone to be celebrated!
But age also brings some major health issues with it. Like it or not, with every passing minute, we are getting older and there’s nothing we can do about it.
However, how we will look and how healthy we will stay in the coming years completely depends on the decisions that we make in our day-to-day life. And that’s something definitely in our control.
If you’re turning 40 this year or have already celebrated your 40th birthday, then it’s time to sit back and assess your health. Maybe it’s time to take action in order to improve your lifestyle.
Here, we will guide you through some essential tips that you can implement in your daily lifestyle to stay active and healthy.
Get Your Eyes Checked
Quite often people start losing their eyesight after the age of 40, so it’s necessary to get your eyes checked. According to doctors, a person must be able to read headlines on the newspaper and labels on medicine even after the age of 60.
But, many people lose their eyesight early on because they don’t take their health seriously.
Also, people should wear sunglasses to prevent their eyes from further damage.
These sunglasses should have a layer of UV protection, as too much exposure to sunlight can trigger cataracts. To take care of your eyes, you should eat a healthy and nutritious diet that is high on antioxidants, vitamins and minerals.
Get a Full Health Check
40 is a good age to measure your vitals, such as blood pressure, blood sugar, body weight and cholesterol levels.
People should check their cholesterol level on a regular basis, as a higher level of “bad” cholesterol increases the chances of heart attack. This is the cholesterol you see all over the news–the cholesterol piled up in deep-fried, fatty, sugary foods.
To measure your blood pressure, you can visit a doctor. You can make an appointment, or some surgeries have the blood pressure monitor in reception. Alternatively, you can measure it yourself by purchasing something called a sphygmomanometer.
The normal blood pressure at the age of 40 should be 123/77 mmHg. The level of blood pressure rises with time and at the age of 45 it could reach 127/80 mmHg.
Measuring these parameters can help you identify the hidden factors that can trigger a disease.
People with higher blood pressure or blood sugar levels are a great risk of stroke, heart diseases or kidney failure. Therefore, keeping tabs on on these vitals is recommended.
Never Stop Exercising!
Many people often think that their body is not capable of running or exercising once they reach 40, which is not true at all.
Exercise helps us in keeping up with our muscle mass. A recent theory proved that people who don’t exercise after the age of 35 often lose 15-200 grams of muscle mass and their body fat increases rapidly.
People who don’t participate in regular activities are at a higher risk of developing cardiovascular diseases.
Even if you have muscle or joint problems, gentle exercises like swimming, Aqua classes or even walking to work instead of taking the car can be essential. Small changes like that can really make a difference, not just in terms of physical health, but also mental health.
It’s not necessary to join a gym. You can even join Yoga classes. Getting involved in yoga or meditation exercises can improve mental health as it helps relieve stress and anxiety.
However, if you love the gym but don’t have a partner to exercise with, you can take part in a personal training programme.
A personal trainer can help you realise your fitness goals by pushing you and inspiring you towards to lead a healthy lifestyle. Sometimes, mooching around the gym alone can be a little demotivational. But if you have a personal trainer who can assess your fitness level, they can tailor a programme specific to your capabilities and goals.
Having a personal trainer will also reduce the risk of injuring yourself. This is particularly important when you’re using a gym machine. Factors like incorrect posture or the wrong weight can cause more harm than good, and your personal trainer will be able to correct that for you.
Maintain A Healthy Diet
At 35-40, people generally become less prone to hitting the gym and more prone to a round belly. To maintain your health and physical activity, you must eat a healthy diet. Consume a diet that includes healthy vegetables, whole grains, fruits and poultry. Avoid over-consumption of fatty products, such as sugar, salt, saturated fats and alcohol.
As we age, it becomes difficult for the stomach to digest foods that are highly acidic. So, it is important to stick to a more alkaline food diet.
For example, you can eat raw vegetables that are steamed or baked in an oven, or low-fat dairy products, as they are rich in vitamins and protein.
Also, make sure that you get plenty of fibre and fluids in your diet. Fibre-rich foods are low in calories and can boost your health.
We know it’s not easy to avoid fatty products, but so long as your diet is balanced, there’s no harm in occasionally treating yourself. The main hurdle of maintaining a healthy diet is that it’s not a fad. It’s a new lifestyle, and that can be difficult to stick to!
We all know by now the correlation between smoking and cancer. As well as that, it can invite a host of other diseases as well. It causes the walls of your blood vessels to constrict, restricting blood flow to your heart and around the body. The risk of strokes and heart attacks are already higher at the age of 35-40 , and smoking can increase these risks.
Smoking cigarettes at this age can increase your blood pressure for 20-25 minutes while increasing the heart rate by 15-20%.
So, if you’re a smoker, then it’s time to think about quitting. We know it’s not easy to quit smoking at the age of 40, but it’s not impossible. Pharmacies all across the country have stop smoking programmes, and support is available around every corner.
And once you quit smoking, believe us; it will decrease the chances of everything bad that can happen to you, from heart strokes to kidney failure.
(You’ll save a sizeable amount of money, too!)
Get Enough Sleep
Getting plenty of sleep plays a vital role in staying fit and healthy. Many people often turn a blind eye to this and don’t get enough sleep on a daily basis. But, it is important that you get at least 7-8 hours of snooze time every day.
It helps in repairing damaged cells of body, healing body from injuries and inflammation and regulates body weight.
If you don’t get enough sleep, it can lead to many diseases, such as headaches, stress, anxiety, depression and sometimes even fever.
So, make sure you get your fair share of forty winks on weekdays as well as weekends. It also helps in building up your immune system and does a lot of good for your state of mind.
Take Care Of Your Skin
Our skin starts getting sensitive, prone to irritation, dull and starts losing moisture as we age. People start getting dark circles under their eyes and wrinkles on their skin and they might begin to look older than what they are.. To keep your skin healthy even after the age of 30, it is necessary that you get plenty of restful sleep and consume a healthy diet.
You should avoid using any cosmetic products, as our skin loses moisture and nourishment due to such products. You should never use soap to wash your face instead you can use mousses, gels or face tonics that do not contain alcohol. Choose herbal products for skin care that consists of natural ingredients. Also, avoid washing your face with hot water, as it violates the natural balance of our skin.
We all make our own choices, so it’s really up to you whether you want to make these changes. If you want a healthy lifestyle and stay active in the coming years, you have to work for it. Lying on your bed and gorging on fast food is not ideal for staying fit. So, follow the tips mentioned above to achieve what you want.