Getting fit and healthy in your 40s is key to laying the foundation for vibrant, useful middle age and senior years. “We are increasingly understanding that what you do earlier in life has a long-term impact,” Norrina Allen, an associate professor of preventive medicine at Northwestern University Feinberg School of Medicine in Chicago, tells the American Heart Association. Making changes doesn’t have to be overwhelming—hopefully you are doing most of them already. Here are the top ways to stay healthy over 40, according to experts.
RELATED: 40 Ways to Reinvent Yourself After 40.
Eat the Right Amount of Food
ShutterstockDepending on how active you are, you may need less food after 40. “Your metabolism slows down as you age, and your caloric needs decrease,” Gabriela Dellapiana, MD, tells Cedars-Sinai. “You may need to take in fewer calories to maintain a healthy weight. Exercise helps lower the risk of heart disease, stroke and diabetes, and it can cause changes in body composition, but it’s not enough to cause weight loss.”
Go See Your Doctor
iStock
Don’t skip medical wellness checkups after 40. “Turning 40 typically means taking proactive steps toward maintaining your health," Riza Conroy, MD, tells The Ohio State University Wexner Medical Center. "Visit your doctor annually for a checkup. Get your immunizations, lab work (for example, testing your cholesterol and glucose levels), Pap smear and mammogram for women. For men, make sure you have an annual testicular exam with a doctor and monthly on your own."
Eat a Nutritious Diet
Shutterstock
What you eat at 40 can impact your health at 70. “People who adhered to healthy dietary patterns in midlife, especially those rich in fruits, vegetables, whole grains and healthy fats, were significantly more likely to achieve healthy aging,” Anne-Julie Tessier, PhD, postdoctoral fellow at Harvard TH Chan School of Public Health, tells the American Society for Nutrition. “This suggests that what you eat in midlife can play a big role in how well you age.”
Protect Your Skin
ShutterstockProtect your skin from the sun, experts advise. “Dermatologists recommend using sunscreens that have an SPF of 30 or greater and are ‘broad spectrum,’ meaning they protect your skin from both UVA and UVB rays, both of which contribute to skin aging and skin cancer,” dermatologist Jenny Hu, MD, tells Keck Medicine of USC Everyday Health. “It’s important to apply a liberal amount of sunscreen with a guideline of at least one ounce — enough to fill a shot glass — to exposed parts of the body.”
Exercise For 30 Minutes a Day
Shutterstock
Eating a healthy diet and exercising for at least 30 minutes is crucial for being healthy in your 40s. “Doing so will decrease your risk of heart attack, stroke and dementia by 50 percent,” Dr. Elizabeth Landsverk, a geriatrician who’s board certified in internal, geriatric and palliative medicine, tells Parade. “While taking a multivitamin each day may offer some benefit, we do know that vitamin D helps fortify bones and vitamin B12 helps with nerves. As far as expensive supplements that make bombastic claims, there is no scientific evidence that they provide any substantial health benefits, and remember: The FDA does not regulate this industry.”
Sleep For At Least 7 Hours
ShutterstockIt’s important to get at least 7 hours of sleep every night. “Lack of sleep impacts your memory, emotions, weight and even your appearance,” says Johns Hopkins Health. “The older you get, the harder it can be to fall and stay asleep, but you still need the same amount of hours.”
Watch Out For Perimenopause Signs
iStockMany women start feeling signs of perimenopause in their mid-40s. “Night sweats, depression and irritability all interfere with our functioning and sleep,” says Eynav Accortt, PhD, a clinical psychologist and director of Cedars-Sinai’s Reproductive Psychology Program. “If night sweats are keeping you up at night and, as a result, making you irritable during the day, how are you supposed to work and be there for your partner or kids in the evening and your parents on weekends? For help and assistance with perimenopause symptoms, see your gynecologist.”
Drop Unhealthy Habits
iStock40 is a good time to really be mindful of potentially unhealthy habits. “Alcohol, cigarettes and other potential addictions, such as shopping, playing video games or gambling, can create stress,” says Dr. Conroy. “But reversing this type of habit can have benefits. Quality of life can improve if you stop. Reach out to your doctor or people in your community for support.”
