As you approach your 40s, you may be thinking more about what you need to do to age well — you know, with fewer aches and pains and visits to the doctor. Since a lot happens in your body in your 40s, let’s take a surface dive to understand those changes. Then follow our tips on what you can focus on to age well in your forties.
What happens to your body when you’re forty?
As we age, our bodies become less physically resilient. Women and men in their 40s will begin to notice several changes in their body and mind, such as:
- Have less energy, lose strength and get tired more quickly
- Getting colds more often
- Stiff joints, less flexibility and increased muscle tension
- Thinning hair
- Changes in taste and hearing
- The skin loses elasticity, wrinkles appear
- Softer around the middle as body composition and weight change
- Needing more time to recover from physical activity and life’s demands
These age-related changes happen in men and women because of the immune system, metabolism and nervous system
system and muscle physiology all start to wither, so to speak. Due to inflammatory reactions that occur
As we age, these systems become less resilient to the stresses of life, the environment, illness, alcohol/drug/nicotine use, and other factors. Aging in the fifth decade of life happens at a different rate for each person, based on genetics and lifestyle.
If a chronic illness runs in your family, such as heart disease, dementia, depression, or arthritis, and you haven’t focused on preventive care, age 40 is the time to create a plan to keep your heart and brain healthy. protect. and joints from further deterioration. Be sure to consult your healthcare provider for age-specific health screenings for women and men.
What can I do to age well in my forties?
The key areas experts say you should focus on to support healthy aging and wellness in your 40s
involve:
Eat a rainbow every day!
A healthy diet is the foundation for overall good health, and a colorful diet, full of a variety of fruits, vegetables, lean proteins and whole grains, is essential for the body and mind. Shop your local farm market to find the freshest seasonal produce. Limit how much food you eat from a box or bag, as this will help reduce your sodium, sugar and trans fat intake. Hydration is important at any age, and especially in your 40s and older. So make sure you drink more water and less juice and soda. You may enjoy an occasional glass of wine or beer, but your 40s are the time to minimize alcohol consumption to support optimal health.
Move your body!
Daily physical activity is preventive medicine for a healthy mind and body. In middle age, sitting has become the bane of our existence, especially in middle age. Research shows that sitting has a negative effect on blood pressure, circulation and even blood sugar levels. Stand and walk regularly throughout the day to offset the ill effects of sitting. Even better, get 30 minutes of sustained physical activity that you enjoy, five days a week. A combination of heart-pumping aerobic exercise and muscle-pumping strength training helps protect the heart, lungs, muscles, bones and joints from age-related chronic diseases and injuries.
Sleep well.
New research shows that sleep in old age can be worst in your 40s, so focusing on creating a sleep routine is essential. Getting a good night’s sleep every night is not just about the number of hours you sleep, but also about the quality of the hours you sleep. Your sleep routine includes a bedtime routine, keeping the room cool and dark, going to bed and waking at regular times, and avoiding use of digital devices within 2 hours of bedtime.
Supplement your diet.
There are specific nutrients that men and women need after the age of 40, either because the body does not produce the nutrient itself, does not absorb it well enough as we age, or because you do not eat a balanced diet to get enough of certain nutrients. to get. nutrients. You can ask your doctor whether you should supplement your diet with one or more of these nutrients: calcium, magnesium, vitamin D, vitamin B-6, vitamin B-12, probiotics, and omega-3 fatty acids. Women and men need different amounts of these nutrients at different ages and based on individual health conditions.
Be a social butterfly.
Even introverts can benefit from spreading their social wings and interacting with new people and new situations. Social connections are crucial for mental health. And while it’s great to have friends your own age, research shows that having multiple generations of social connections boosts your mind by bringing rich, unique perspectives to your relationships. So find ways within your family circle or community to connect with people older and younger than you, including teens!
Be aware and cultivate optimism.
Mindfulness exercises help us build resilience and maintain a positive attitude, which is important for us
mental health. As we enter our forties and life becomes busier with work and family commitments, it is essential to become conscious of the way we spend the hours of the day. Mindfulness exercises have been shown to help ‘reset’ your brain, your mood and your energy levels.
In your 40s, a healthy lifestyle, as we’ve outlined here, can help slow the rate you’re dealing with
your body ages so you can be healthy, feel good, and do more than you thought possible in middle age!