When a man turns 40, it’s a significant event in his life. At that age many changes take place in the body, which requires some extra care. Most men prioritize their careers and family, leaving little time to focus on our health. Making small, healthy changes to your lifestyle in middle age could mean you get an energy boost and don’t suffer many chronic diseases – ever. Here’s a list of some easy, yet effective ways to keep healthy after 40.
Focus on a Balanced Diet
Food has the largest part in health. Metabolism slows after 40 – or does it? Weight gain is inevitable, right? “Eating in a balanced way is best for fitness.” Eat more veg, fruit, pulses, nuts and whole grains. Control fried snacks, sugar and processed food. It may help to eat little meals and to eat more frequently. Hydration is also crucial for your digestive system, as well as to keep your body active.
Exercise Regularly
Men over 40 should exercise, there is simply no excuse. It maintains a healthy heart, strong bones and a reasonable weight. You don’t have to sign up for a gym club to remain in shape. You might do brisk walking, jogging, cycling or swimming. You should be getting at least 30 minutes of exercise five times a week. Incorporating strength training two days per week also staves off muscle loss. Stretching and yoga enhance flexibility, reduces stress.
Prioritise Heart Health
Heart disease is one of the leading threats to men over 40. When it comes to physical ailments, regular health check-ups can catch them early. Monitor blood pressure, cholesterol and blood sugar. Cut down on sodium in food and avoid smoking or too much alcohol. Good sleep and stress management also do wonders for protecting the heart.
Manage Stress Better
After 40, responsibilities of life also pile up which increases stress. Prolonged stress can take a toll on both the mind and body. Meditation, yoga, pressing pause for a bit and deep breathing or hanging out with nature can all help relax the mind. Having a chat with family, friends or a therapist makes a difference too. And please keep in mind that mental health is as important as physical health.
Improve Sleep Habits
Most men over 40 can’t seem to get enough sleep. We expose ourselves to a greater risk of diabetes, weight gain and heart trouble with insufficient rest. Formulate a bedtime ritual, refrain from mobile phones prior to sleep and maintain a dark and quiet bedroom. Try to sleep a full seven to eight hours each night.
Take Preventive Health Check-ups
After 40, don’t overlook the preventive check-ups. It’s important to be regularly screened for blood pressure, cholesterol, diabetes and prostate health. Early detection saves lives. Get an annual health checkup from a doctor even if you feel well.
Keep an Eye on Weight
Belly fat is a thing after 40. The fat is hazardous because it raises the risk for heart disease and diabetes. Maintain a reasonable diet and exercise regimen to help control weight. Stay away from crash diets and concentrate on long-term dietary lifestyle changes.
Stay Socially Active
Health is both physical and emotional. Remaining connected to family and friends also decreases feelings of loneliness and stress. Other than that get involved in community activities, spend time with family and friends, take up interests. A happy mind will bring a long and joyous life.
FAQs:
Q1. What should men over 40 not eat?
Men in their 40s should steer clear of many fried foods, packaged snacks, sugary drinks and excessive alcohol. They’re fattening and a risk for heart disease.
Q2. What is a good amount of exercise for men over 40?
You should aim for at least 150 minutes a week of moderate exercise, such as walking or cycling, along with two days a week of strength training.
Q3. Is it normal for men to gain weight at age 40?
Yes, metabolism slows down after age 40, contributing to weight gain. But with a very careful diet and regular exercise, weight can be controlled.
Q4. How often should men over 40 get checked for health problems?
Men should have an all-around health check-up once a year, beginning at age 40, even if they feel fit.
Q5. Is stress the major cause of men’s health after 40 can go bad?
Yes, it will impact your heart health, sleep, digestion and mental well-being. Dealing well with stress is key to a long life.
