Welcome to My World – What To Do For Your Health After 40
Hello World! Have you reached that magic number – 40? I passed it long ago, and wish I knew some of these things then, but I now do many of these things as they are good for me. What do you do to take care of yourself? Let me know by leaving a comment below. Enjoy the read!
Olives & Cheese anyone? Don’t you think this looks like a yummy (& healthy) snack? Do you eat good food?
Things to Do for Your Health After Turning 40
All sorts of changes start to occur in our bodies after we turn 40. Unfortunately, many of these changes can ruin our health and increase our risk of disease. For instance, muscle loss causes you to gain weight, while loss of bone mass increases your risk of fractures and osteoporosis.
The good news is we can take simple steps to prevent most of these changes. Here’s what you should do after 40 to stay healthy.
1. Boost calcium intake.
Calcium is essential for your strong bones. And as I said, bone density decreases as we age. Getting 1,000 mg – 1,200 mg of calcium each day will help keep your bones strong. And as result, it will lower risk of osteoporosis and fractures.
Increase intake of these plant-based calcium sources. And remember to get enough vitamin D as well.
2. Increase muscle mass.
By the time you hit 40 you’re already losing muscle mass. Doing strength
Do you want to lose muscle mass? If so, then skip the strength training. I find dumb bells very beneficial to me & I only use 5 lb. each.
training consistently can help you prevent muscle loss and even increase muscle mass.
You don’t even have to go to the gym. Use body weight exercises to build your muscle and your strength.
3. Don’t use supplements before talking to a doctor.
Some supplements are beneficial, but they can’t fix all your health issues.
vitamin D may help you prevent cancer. It also aids your body to digest calcium that your bones need.
Don’t try to treat every health problem with supplements. Get a blood test to eliminate guesswork and find out which supplements your body truly needs.
I’m a big believer in supplements, but not multi vitamins. I use supplements to target specific things…
4. Regulate blood sugar levels.
High or low blood sugar levels can cause you insulin resistance, fatigue and headaches. Luckily, you can regulate blood sugar levels by avoiding processed carbs and sticking to these habits.
5. Eat more antioxidants.
Chances are you already know that antioxidants are important to you.
Do you eat Healthy Food? Antioxidants, vitamins & minerals come from our food, & some will lower your BP as well
They help fight free radicals, which accelerate aging and damage cells. Antioxidant-rich foods also help fight inflammation. Veggies, fruits and herbs are good antioxidant sources.
6. Eat enough fiber.
Adequate fiber intake will improve bowel movements, lower cholesterol
If you like a night time snack, Oatmeal an hour before you lay down, will help you sleep better. And,, it’s high in fiber.
levels and balance your blood sugar levels. Women over 40 should consume 25 grams of fiber a day, while men between ages 40 and 50 should consume 38 grams of fiber a day.
Your should also know that high-fiber foods are loaded with essential nutrients.
7. Quit smoking.
Smoking ruins health in people of all ages. It increases your risk of heart disease, cancer, dementia and other diseases. If you can’t seem to quit smoking, there are apps may help you.
8. Don’t ignore thyroid issues.
We are more prone to thyroid problems after we turn 40. Don’t ignore your common symptoms of thyroid disorder like fatigue, sudden weight gain, dry skin, and so on.
9. Stretch regularly.
Most of us over 40 have stiff muscles and joints. Stretching can help you
You can choose from many types of exercise, but do stretches each morning…
loosen these muscles and eliminate pain. It’s important to mention that morning stretches can help you stay energetic all day.
10. Go for annual exams.
You shouldn’t ignore the doctor as you grow older. Seeing your doctor annually will help prevent diseases. It’ll also be wise not to ignore any persistent health issue that you may have.
11. Eat more potassium.
Eating more bananas can help lower your risk of high blood pressure.
bananas are rich in potassium & Will help protect you from air pollution as they contain B vitamins & iron.
Other potassium-rich foods include spinach, potatoes (with the skin on) and avocado. This will also prevent muscle cramps from exercising. It works for me. I eat a banana every morning.
12. Don’t overdo cardio.
Moderate cardio improves cardiovascular health, but overdoing cardio can cause you injuries. For example, excessive cycling is known to cause knee overuse injuries.
13. Take vitamin B12 supplements.
You may need to take vitamin B12 supplements. This nutrient helps keep
Vitamin C can help you when you have a UTI & B12 is good for your skin & hair.
your skin, hair and blood healthy.
Vitamin B12 is found in meat, poultry, eggs, fish, and dairy products, so we normally think of B12 deficiency as an issue just for vegetarians and vegans. B12 absorption reduces as we age, so talk to your doctor about whether you should be taking a B12 supplement even if you eat an omnivorous diet.
14. Walk more, drive less.
Walking is a great way for you to improve heart health and burn more
Walking your dog outdoors is great. No dog, just get out there & walk anyway.
calories. Choose to walk instead of drive when going to the supermarket or local market. Research shows that walking for 15 minutes every day can lower risk of osteoporosis.
15. Eat less.
This advice doesn’t only apply to those who want to lose weight. Research shows that reasonable caloric restriction can extend life and lower risk of age-related diseases.
Which changes have you made to stay healthy after 40?
This is great information, even if you’ve either passed 40 a while ago, or are just approaching this number. Being healthy at any age is beneficial and will help you to prevent many age related illnesses. You know what they say about hindsight!
Have a great healthy day!
Enhance Your Life with Mother Nature! Great for your Mind, Body & Spirit!