8 Ways to Take Care of Your Body after 40
If we’re lucky, we all grow older. As we age, our bodies don’t always cooperate with our will for them. We want to continue feeling energetic and healthy, but that is not always our experience. While there’s a lot we have control over regarding our health, sometimes—because of genetics, an illness, or an accident—we have very little control.
Regardless of our situation, there are many things—big, small, and everywhere in between—that we can do to improve our mental and physical health every day, and this is even more crucial as we reach that magic age of 40. So if you find yourself lamenting over hitting another decade, don’t despair. Take control of your health to help ensure that you will thrive through the next 40-plus years.
To help you, we want to explore eight ways you can take care of your body now that you’ve hit 40.
- Eat healthy foods
Ideally, this is something that we should be doing from day one of our lives, but realistically, this isn’t likely. The sooner we begin fueling our bodies with natural foods loaded with vitamins and nutrients, the greater our benefit. Take steps now to—as much as you can—eliminate processed foods, white flours, fast foods, junk foods, and sugary drinks (and of course tobacco and excess alcohol). While these foods and drinks may taste good, they have very little nutritional benefit. Add into your diet fresh fruits and vegetables, whole grain breads and pastas, and lean meats and fish. Filling your body with these foods will reduce your chance of heart disease, diabetes, and more.
- Exercise regularly
Exercise is critical for people of any age, but as we get older, the exercises we do matter. As we age, bones begin to lose density and become brittle. Adding in exercises that help build bones is of vital importance. These types of exercises include weightlifting, brisk walking, jogging, squats, certain sports (including tennis or pickleball), and more. To find a list of exercises for people of varying abilities, visit the Royal Osteoporosis site and begin today.
- Check your vitamin D levels
Vitamin D is necessary for bone health. According to the National Institutes of Health, its other roles include “reduction of inflammation as well as modulation of such processes as cell growth, neuromuscular and immune function, and glucose metabolism.” Sunlight helps produce vitamin D in our bodies, but we can also get it from some food and from supplements. Performance Inspired has a delicious vitamin D3 gummy that we highly recommend. The next time you’re at the doctor, ask them to check your vitamin D levels to determine if you’re low. But regardless of your levels, keep in mind that it’s a good idea to sit out in the sun for 10-15 minutes a day to get natural vitamin D and because sunlight also helps improve your mood.
- Maintain a healthy weight
We could all probably lose a few pounds, but sometimes we let our weight spiral out of control. Whether it’s because we live a sedentary lifestyle, snack too much, or have other unhealthy eating habits, weight gain can creep up on us. And then losing it can seem daunting or feel downright impossible. The most important thing to begin with is to change your mindset from dieting to making lifestyle changes. Replace junk with fresh vegetables, unsalted almonds or other healthy nuts, PI protein bars, or fresh fruits. Cut down on the amount of bread—especially white bread—that you eat. Exercise daily. If you have not exercised in a while, begin slowly. Even just going outside for a 20-minute walk has its benefits.
- Reduce stress
Yes, this may seem easier said than done. Stress can have horrible effects on our bodies. It can disrupt our sleep, raise our blood pressure, affect our focus and motivation, sour our mood, lead to upset stomachs or other bodily pain, and more. While we cannot always eliminate the stress in our lives, we can change the way we react to it. This means we have to be proactive and counteract its effects by doing something fun for ourselves. What that looks like is different for everyone, but it may include a nice walk outside, a phone call with a friend, watching a funny movie, reading a good book, a relaxing bath, or even a strenuous workout. The point is to allow our minds to rest by doing something fun so that we forget about our stressors for a while.
- Make that doctor appointment
Many people are afraid of the doctor. They fall into the trap of thinking that they would rather fear the unknown than confront the known. They think the reality of having a disease or condition is worse than simply wondering about it. But think of your health like an unsolved mystery. If you’re having symptoms that haven’t gone away or you’re feeling generally unwell, you owe it to yourself to determine the cause. We often tend to build up the worst-case scenario in our minds, and the reality isn’t always as bad as we imagine it to be. So don’t hesitate. Make that appointment with your doctor.
- Create a good support system
Friends and family are important to our mental and physical well-being. We are not meant to go through life alone. Feeling lonely and isolated can lead to both mental and physical health problems. A Harvard study looked at the difference between social isolation (not spending time with others) and loneliness (not feeling that you have anyone to support you). It found that “being socially isolated was the more important factor for physical health outcomes, like risk of death and limitations on physical functioning, but loneliness was more important for mental health and well-being outcomes like depression or happiness, purpose in life, and having a sense of mastery.” It is clear that both are detrimental to our overall health. So get out there and make friends. Join a Meetup or church group, create a book club, find friends who have the same interests, or take a class.
- Sleep
To justify the fact that he was a hard charger, my dad always used to say, “I will sleep when I’m dead.” But not getting adequate sleep could actually create serious health problems that can lead to an early death and a whole host of other health issues. The Mayo Clinic says that adults need at least seven hours of sleep a night. So resist the urge to skimp on the sleep. Turn off the TV, put the phone down, and allow your body to rest and rejuvenate.
Getting older doesn’t have to be a drudgery. Our health is in our hands, and taking care of ourselves is one of the most important things we can do. Right now, take a few minutes to analyze your daily habits, then determine where you can make some positive changes. Your body will thank you. And so will your family.
