Ah the dreaded ‘middle age’. When you hit your forties, you may be starting to feel the wear and tear of life in different parts of your body.
However, with a bit of careful attention to your health, you can slow down the effects of aging and feel just as spritely as you did in your twenties. Here are some simple tips to keep your health in top shape in your 40s so you can make the most of this time.
1. Pay Attention to Your Joints
As you get older, your body goes through various changes, including shifts in posture and movement patterns that can lead to aches and pains in various joints.
Repetitive motions such as typing on a computer, lifting heavy objects, or playing tennis can also lead to joint problems. Some common joints affected by these changes are the knees, ankles, hips, wrists, shoulders, and neck. Investing in joint health will help you to stay active and mobile in the future.
Some ways to look after your joints include regular exercise to strengthen the muscles around the joints and stretching to improve flexibility. You may also consider incorporating joint supplements into your daily diet for better results.
2. Exercise Regularly
You must get moving to stay healthy in your forties. Staying fit will help to keep you strong and independent as you get older. It will also help to relieve stress and reduce fatigue. Try to exercise at least 150 minutes per week to maintain good health.
You can get this by going for a brisk walk or playing a sport a few times a week. If you find it difficult to commit to exercising alone, join a sports club or set up gym dates with friends. Find some inspiration by following fitness trainers on Instagram or YouTube.
Many of them are in their forties or older as well! Regular exercise will not only keep your heart and body healthy, but you will also look great and feel more confident about the way you look.
3. Eat a Healthy Diet
Following a healthy diet is one of the best ways to keep yourself in good shape. Avoid processed foods that contain large amounts of sugar and refined carbohydrates which can increase your risk of diabetes, heart disease, and other health conditions.
Instead, eat lots of fruits, vegetables, whole grains, lean proteins, and healthy fats such as olive oil, nuts, and avocado. You should also try to limit your intake of alcohol, caffeine, and tobacco. If you are overweight, try to make healthy changes to your diet and lifestyle to lose weight and improve your overall health.
Install an app on your smartphone to help you to count calories and macronutrients to ensure that you get all the nutrients that your body needs.
4. Feed Your Brain
People in their forties may find that they are having issues with cognitive function and memory. To counteract these negative changes, it is important to eat a balanced diet and get enough sleep to keep your brain cells healthy.
Food that can aid brain health includes omega-3 fatty acids, B vitamins, antioxidants, and minerals such as zinc and magnesium. Some herbal supplements such as ginseng and ginkgo biloba are thought to help to boost brain function.
You should have plenty of social interaction and engage in mentally stimulating activities to keep your mind sharp and active. Practicing mindfulness or meditation regularly can help to reduce stress and boost cognitive performance as well.
5. Protect Your Skin
The skin is the largest organ in the human body, and it plays an important role in protecting the body from infection and damage. As you get older, your skin begins to lose elasticity which leads to the development of wrinkles and other signs of aging.
Therefore, you need to take good care of your skin to keep it looking plump and radiant. Clean your face every morning and night with a gentle cleanser and a toner to get rid of dirt, oil, and dead skin cells. Moisturize your skin after cleansing to lock in moisture and prevent the formation of wrinkles.
Be sure to stay hydrated by drinking plenty of water. Wear sunscreen to protect yourself from harmful UV rays that age your skin and increase the risk of skin cancer.
6. Take Care of Your Eyes
Our eyes can lose their ability to focus over time, making it much more difficult to read and see fine details. To prevent vision problems and maintain clear eyesight, you should protect your eyes from the sun and wear sunglasses when you go outside.
Avoid sitting too close to your computer for extended periods of time and try to follow the 20-20-20 rule to prevent computer vision syndrome which causes headaches, blurry vision, and discomfort in the eyes.
Drink plenty of water to keep your eyes hydrated and avoid beverages with caffeine which can cause dry eyes. Schedule regular eye examinations to ensure that you always have the appropriate prescription lenses for your sight condition.
Turning forty can make you feel old, but the forties can be the time of your life. After all, the forties are where you have economic security and can finally start to live the life that you have always wanted. By looking after yourself well, you can be fit and fabulous for decades to come!