People who are aged 40 years are more at risk of several health conditions. Health experts say that this is the time to do some introspection and figure out the things to do to remain fit. And people who have not reached 40 there yet need not wait and can start early. It is always better to start early. Next are some tips to remain fit after 40.
Let’s find out 10 best tips that can help you to stay fit after 40 and feel like 30s 🙂
Keep a watch on vision problems
40 is the age when vision can start worsening and so it’s essential to get the eyes checked. Health experts say that there must be no problem in reading the print on medication labels and other labels of the sort.
They also advise wearing sunglasses to thwart further damage. Their reason for wearing sunglasses is that excessive sun exposure could increase the possibility of cataract. They suggest sunglasses with UV-A and UV-B protection.
A diet having an abundance of fruits and vegetables could slow down the loss of vision as they are rich in antioxidants, minerals, and vitamins.
They also say that a prime reason for blindness in the aged is the condition, macular degeneration. Macular degeneration is mostly genetic. However, a diet with an abundance of lycopene and antioxidants can slow down the loss of vision.
Always consider the hormonal factor
While everyone can sense the changes their bodies are going through, they are not likely to understand the underlying causes. Experienced dieticians say that as people get older, they can have hormonal changes. The possible effects are how food is metabolized and the way that bodies use and generate energy. Thus, many individuals fatten around their middle. Ladies are more prone to this problem.
Individuals need to accept that their body is unable to process food like before and make healthier choices.
Preventative health should be the priority
Individuals aged 40 years and more should make yearly appointments with doctors for physicals, and they should follow their advice. Health experts say that chronic diseases are much more likely with age.
The advantage of routine medical visits is the early detection of conditions that include high cholesterol, diabetes, and hypertension. The resulting early treatment lessens the possibility of heart disease and different complications. Moreover, the chance of cancer increases with age. Thus, the importance of screening tests for individuals in their 40s.
Scheduling Sleep becomes very important at this age
Individuals in their 20s could have been fine sleeping for some four or five hours. However, they should understand that things are not the same. Despite the many responsibilities that they may have, people aged 40 years and more must schedule sufficient sleep at night. It is vital for their health and sanity.
Health experts say that people at this age should sleep for at least seven to eight hours at night. They add that with age, they may require more sleep.
Do away with Empty Calories
A significant change in people in their 40s is how their body processes calories. At this age, the slowing of metabolism is a reality to a certain extent. Certified diabetes educators say that people should do away with empty calories as they tally up fast while not making people full. People must not waste their nutrient requirements on foods with empty calories like latte syrups and chips.
It’s about time that people know their family history
People aged over 40 should look at their family tree to identify whether their genetics increase the possibility of diseases. Medical professionals say that people aged over 40should consider the possibility of cancer when things are not right.
A case in point is people who have a family background of colon cancer. It may be proper for them to get a colonoscopy.
The case is the same for heart disease. The calcium test will help establish if the arteries have started hardening and if there is a need for lifestyle changes.
The time also right to Muscle-up
Commencing at the age of 40 people lose some 1% of muscle mass every year.
Thus, people aged over 40 will benefit from weight-bearing workouts and cardiovascular exercises as a part of their weekly physical activity. Fitness experts say that people can do bicep curls with any weight at home and don’t have to visit a gym. The need is for some resistance training.
Celebrity fitness experts also say that people get less flexible with age. They suggest Pilates or yoga for maintaining flexibility, balance, core strength, and motion. Basically, by maintaining muscle mass and strength, aged people can continue doing what they like doing.
Cut down on caffeine
A piece of common advice that people get is to lessen the intake of coffee and tea. However, the age of 40 and more is time to pay heed! Health experts suggest a glass per day for caffeine. That will amount to some 35 to 80 mg in a day based on what a person is having.
Excessive intake of caffeine can be the cause of irritability and insomnia. Individuals who have caffeine instead of whole foods for getting over an energy dip do not fuel their bodies correctly. So, the underlying fatigue is not fixed.
Have Breakfast no more than an hour from getting out of bed
Those who don’t have the habit of having an early breakfast should start practicing this at the age of 40.
Health professionals say that Meal timings are vital for body metabolism. They say that the best thing to do is to re-fuel the body by having an early breakfast no more than an hour after waking up.
Not having a good breakfast early on in the morning is harmful in several ways. Some are affecting the blood sugar level, unhealthy cravings, lesser cortisol levels, and more.
More Calcium Intake
40 is an age to start considering bone density and what can be done to make it stronger. It is time to maintain strong and healthy bones to thwart the possibility of osteoporosis. This condition is common in people aged over 50 and increases the likelihood of fractures.
For maintaining bone density, one must have calcium of 1,000 to 1,200 mg daily, have vitamin D and do moderate exercise. It’s important to have dairy products daily. People should consult their doctors about the daily amount of dairy. They should also consult their doctor for other Calcium-Rich Foods.
Conclusion
40 is an age when the body does not function the same as before. The above list is not exhaustive. People aged 40 and more can do more things to maintain good physical and mental health. Exercising with caution and eating right is very important.