Every human being is unique and different. And I truly believe we all make our own choices in life - it's all to us and us only. While getting older is inevitable, we can choose to remain fit and healthy while, the whole aging process can be seen in a new light. Being young and dynamic is always desirable by society, and we try to hide being old, both physically and mentally. And more often than not, it is difficult to handle the whole process of becoming 'older'. However, I say 'wiser'. Yet, you can choose to age gracefully and stay healthy as you grow old. Trust me!
As you reach 40’s, you start noticing significant changes in your body. Now, let me tell you (eventhough you might not want to hear it), it is up to you, how to make the most of this transition and embrace a new life after 40. Fortunately, in this modern world, we have both knowledge and technology to help us deal with this phase. And I highly believe that it is our responsibility to make the best use of knowledge and live a healthy life after forty. And how I manage to do it? Please read further.
1. Spend some time with 'yourself'
There is no denying that we all need a support system around us, but it is equally important to spend some time alone too. We are living in a fast-paced world, where everything is just a click away. As per mental experts, being alone for at least 20 minutes daily is good and healthy. It allows you to have a better understanding of yourself. Beside as you get old, it becomes difficult to be in the company of others all the time. Spending time alone provides you the freedom and satisfaction. It gives you time to reflect upon yourself, making you feel happier and calmer. Being alone allows you to think about how to change your life at 40. Solitude is also a good way to relax and rejuvenate yourself. If you are still not practising this, trust me id does make wonders!
2. Eat more protein
Protein is a vital component in the body. Protein is used by the body to repair and build tissues. It is also called a building block of muscles, bones, blood, and skin. As you grow old, you need to consume 'protein rich' diet to maintain muscular strength. When you are over 40, you tend to lose muscle mass, your appetite may decrease, and your body needs more protein than usual to increase strength. Some other benefits of high protein consumption are:
- It diminishes the craving for late-night snacking.
- Boosts your metabolism.
- Increases calorie burning.
- Helps in weight loss.
- Reduces the risk of heart disease.
3. Have a strict workout routine
Life starts changing when you get old. The older you get, the harder it becomes to stay fit and healthy. You are not getting any younger at 40, and recovery becomes harder. But this doesn’t mean that you give up your fitness regime. You need to have an active lifestyle to slow down the risk of health issues. As you age, the body stores fat more easily, you tend to lose muscle, and bone density reduces. These changes can be offset by regular exercise. Consistency is the key and regular exercise strengthens your body, along with strengthening heart muscles, which in turn improves circulation. Working out relieves you of stress and anxiety. Physical activity is one of the most important behaviours to be adopted when you are 40. By following a consistent routine, you not only remain fit and healthy but also feel much younger.
4. Eat breakfast every day
Breakfast is the first and most important meal of the day. Consuming a healthy breakfast, including fresh fruits, protein, and low-fat food, improves productivity and concentration. People in their 40’s, who eat regular breakfast, tend to have a sharp memory. Skipping breakfast might lead to hypertension, high cholesterol levels, high blood pressure, and other heart-related risks.
In the morning, your blood sugar level is down. To kick start your day, you need to eat a healthy breakfast to provide you energy and improve metabolism. It restores the glucose levels and also lowers the stress. You are less likely to overeat throughout the day, which is essential to maintain weight.
5. Drink more water
One of the serious health issues, especially for people above 40, is dehydration. During aging, the body’s ability to retain water decreases, and it tends to lose more water. If you are on medication, frequent urination also adds up to the loss of water content. Even mild dehydration in adults may lead to severe problems, affecting both physically and mentally. Drinking enough water throughout the day is very important to keep your body hydrated and sustain good health. It detoxifies the body, regulates body temperature, pumps blood to muscles, and helps various organs to absorb nutrients. If your body is properly hydrated, it also reduces the formation of kidney stones. As you age, the joints tend to become weak. Consuming enough water lubricates the joints, enhancing their shock-absorbing ability.
6. Maintain a good sleeping routine
Sound sleep plays a very important role in both, mental and physical health. It not only improves productivity and performance, but also the quality of life. As per the study, an adult requires 7-8 hours of good and sound sleep each night. As you reach 40, along with the duration of the sleep, you also need to make sure to follow this regime consistently. If you get enough sleep, you will feel rested the next morning. On the contrary, you might feel cranky and tired due to lack of proper sleep. The body tends to restore itself during sleep. As much as your body needs air and food, it also requires good sleep to maintain good health. As you grow old, you might experience certain changes in your sleeping patterns too. Some of the reasons why you should give this equal importance are:
- Individuals who are sound sleepers, tend to consume fewer calories. Proper sleep reduces the risk of obesity.
- Sleep directly affects your brain function. A good night’s sleep increases the concentration and performance of an individual.
- Inconsistent sleep increases the risk of high blood pressure, heart-related disease, and stroke.
- The sleeping disorder affects your mental health and often leads to depression.
- Getting a minimum of 8 hours of sleep also improves your body’s immunity.
7. Practise deep breathing
Breathing deeply acts as a powerful tool to reduce stress, tension, and lowers anxiety. When you are stressed, you notice fast breathing, high blood pressure, and increased heart rate. Deep breathing coordinates with your brain and body and helps reduce these factors. As you grow old, your respiratory system ages too. You become more prone to respiratory infections, like flu and pneumonia. Breathing exercise improves the function of the lungs and lowers the risk of breathing problems. It also improves digestion, decreases stress, detoxifies the body, increases energy levels, and lowers your blood pressure. Deep breathing is not natural, you need to practice it daily, especially when you reach 40.
8. Get spend some time outdoors
Nature is essential for human health. It has tremendous healing properties. Being in sunlight increases vitamin D in your body. Studies have found that vitamin D helps fight many health conditions like depression, cancer, and osteoporosis. As you cross 40, it is highly important to keep a check on your vitamin D level. Exposing yourself to natural light also helps to heal faster. Being outdoors increases your concentration, makes you active, improves eye vision, eases pain, and also helps you get a sound sleep. Spending time outside enhances your mental health and makes you feel happier. The mere presence of nature helps you get rid of exhaustion, making you feel more active.
9. Maintain a healthy gut
After 40, you are at a higher risk of gastrointestinal problems. Constipation, indigestion, weight change, and constant fatigue are some of the health issues you may encounter due to an unhealthy gut. A healthy gut helps you in better digestion and ward off infections. Try to eat more healthy and energetic food. The best option is healthy cooking at home. If you are an expat in Dubai, and regular cooking is challenging, you can opt for more fresh fruits and vegetables, healthy meal plans, less spicy food at a nearby restaurant, and anything that can add value to your health.
10. Focus on skincare
As you get older, your skin also changes. Your skin loses fat, becomes thinner, and does not appear to be as smooth as it did at a young age. You may notice dryness, wrinkles, and age spots. Bones and veins become more visible. Skin tends to become more sensitive, and even a small cut or scratch takes longer to heal.
For both men and women, maintaining healthy skin is very important. Healthy skin slows down the aging process. Dealing with a scar or wrinkle becomes easier with healthy and resilient skin. A daily skincare routine can prove to be immensely beneficial. It mitigates the risk of skin cancer and boosts the confidence level too.
11. Practise yoga and meditation
Studies have shown that practicing yoga for at least 15 minutes daily, proves to be more beneficial than one can imagine. Yoga improves your overall health and teaches you how to restart your life at 40. Some health benefits of practicing yoga regularly are:
- Improves immunity.
- Makes you stronger and physically fit.
- Reduces anxiety.
- Improves your posture.
- Makes you more flexible.
- Helps in weight loss.
- Reduces insomnia.
Meditation is an approach to train your mind. It involves focusing and has to be practiced consistently. Aging has its own share of gains and losses. You can choose to age gracefully by practicing meditation. It has numerous mental, physical, and emotional health benefits.
- It slows down the progression of dementia.
- Helps in developing a sharp and focused mind.
-Improves digestion.
- Helps in relaxation and reduces anxiety.
There are many other ways to add to your healthy daily routine. It is in your hands how to change your life at 40. But to me, adequate sleep, healthy food intake, probiotic food consumption, and regular exercise are some of the ways to maintain a healthy life after 40.
Your body is well worth it. Take good care of it. And remember - do not ever take 'life' for granted!
Until next time, S.
Comments