All kinds of changes begin to occur in our body after the age of 40. Unfortunately, many of these changes can ruin our health and increase the risk of disease. For example, muscle loss leads to weight gain, while bone mass loss increases the risk of fracture and osteoporosis.
The good news is that 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 strong bones. And as I said, bone density decreases as we get older. Getting 1000 mg – 1200 mg of calcium each day will help keep your bones strong. And as a result, it will reduce the risk of osteoporosis and fractures.
Increase the intake of these sources of calcium-based herbs. And do not forget to have enough vitamin D.
2. Increase muscle mass.
By the time people reach 40, they are already losing muscle mass. Constant bodybuilding can help prevent muscle loss and even increase muscle mass.
You do not even have to go to the gym. Use strength exercises to build muscle and strength.
3. Do not use supplements before talking to a doctor.
Some supplements are beneficial, but they can not solve all the health problems. Do not try to treat all health problems with supplements. Take a blood test to eliminate the guesswork and discover the supplements your body really needs.
4. Regulate sugar levels in the blood.
High or low levels of blood sugar can cause insulin resistance, fatigue and headaches. Fortunately, you can regulate blood sugar levels by avoiding processed carbohydrates and following these habits.
5. Eat more antioxidants.
Chances are you already know that antioxidants are important. They help fight free radicals, which accelerate aging and damage cells. Foods rich in antioxidants also help fight inflammation. Vegetables, fruits and herbs are good sources of antioxidants.
6. Eat enough fiber.
Adequate fiber intake will improve bowel movements, lower cholesterol levels, and balance blood sugar levels. Women over 40 should consume 25 grams of fiber per day, while men between 40 and 50 should consume 38 grams of fiber per day.
I can also note that high-fiber foods contain essential nutrients.
7. Stop smoking.
Smoking ruins the health of people of all ages. It increases the risk of heart disease, cancer, dementia and other diseases. If you can not stop smoking, these apps can help you.
8. Do not ignore thyroid problems.
We are more prone to thyroid problems after 40 years. Do not ignore the common symptoms of thyroid disorders such as fatigue, sudden weight gain, dry skin, and so on.
9. Stretch regularly.
Most people over the age of 40 have stiff muscles and joints. Stretching can help loosen those muscles and eliminate the pain. It is important to mention that morning stretching can help you stay energized all day long.
10. Opt for annual exams.
You should not ignore the doctor as you get older. Seeing a doctor every year will help prevent disease. It will also be wise not to ignore any persistent health problem.
11. Eat more potassium.
Eating more bananas can help reduce the risk of high blood pressure. Other foods rich in potassium include spinach, potatoes (with skin) and avocado.
12. Do not overdo cardio.
Moderate cardio improves cardiovascular health, but excess cardio can cause injury. For example, it is known that excessive cycling causes injuries related to overwork of the knee.
13. Take vitamin B12 supplements.
You may need to take vitamin B12 supplements. This nutrient helps keep skin, hair and blood healthy.
Vitamin B12 is found in meat, poultry, eggs, fish and dairy products. We therefore view vitamin B12 deficiency as a problem for vegetarians and vegans. The absorption of B12 decreases with age, so talk to your doctor to find out if you should take a vitamin B12 supplement even if you are on an omnivorous diet.
14. Walk more, drive less.
Walking is a great way to improve heart health and burn more calories. Choose to walk instead of driving by going to the supermarket or local market. Research shows that walking for 15 minutes each day can reduce the risk of osteoporosis.
15. Eat less.
This advice does not apply only to those who want to lose weight. Research shows that a reasonable calorie restriction can prolong life and reduce the risk of age-related diseases.
What changes have you made to stay healthy after 40 years?