All kinds of changes that occur to the human body begin after they reach the age of 40. Unfortunately, many of these changes can negatively affect health and increase the risk of disease. As for the good news, it is possible, with simple steps, to avoid the negative effects of most of these changes, according to the "Care2" website. You can follow these tips after reaching the age of 40 years to stay healthy:
1. Increase calcium
Calcium is essential for maintaining strong bones. Bone density decreases with age. A daily intake of 1,000 to 1,200 mg of calcium helps maintain strong bones. Remember, too, need to get enough vitamin D.
2. Increase muscle mass
By the time you turn 40, you are already losing your muscle mass. But regular strength training helps prevent muscle loss and even increase muscle mass.
3. Do nutritional supplements without consulting a doctor
Some supplements are good, but they can't fix all health. Therefore, you should not try to treat every health problem with nutritional supplements. And you have to get a blood test and avoid guessing, to find out what supplements your body needs.
4. Regulating blood sugar levels
High or low blood sugar levels can cause insulin resistance, fatigue and headaches, so it is important to keep your blood sugar levels at a moderate level.
5. More antioxidants
You must already be aware that antioxidants are important, as they help delay aging and cell damage. Foods rich in antioxidants, such as vegetables and fruits, also fight infections.
6. Eat enough fiber
Adequate fiber intake contributes to improved bowel movements, lowering cholesterol levels and balancing blood sugar levels. Women over the age of 40 should consume 25 grams of fiber daily, while men between the ages of 40 and 50 should consume 38 grams of fiber daily.
7. Quit smoking
Smoking damages health at all ages because it increases the risk of heart disease, cancer, dementia and other diseases.
8. Don't ignore thyroid problems
After the age of 40, you are more likely to have thyroid problems. Don't ignore the common symptoms of a thyroid disorder like fatigue, sudden weight gain, dry skin, etc.
9. Regular flexibility exercises
Most people over the age of 40 develop stiff muscles and joints. Flexibility exercises can help relieve muscle stress and eliminate pain. It is important to mention that fitness exercises in the morning can help you stay energized throughout the day.
10. Annual medical examination
You should not ignore the doctor as you get older. Seeing a doctor annually will help prevent disease. It would also be wise not to ignore any health problem that may arise for you.
11. Eat more potassium
Eating more bananas can help reduce the risk of high blood pressure. Other foods high in potassium include spinach, potatoes (with the skin), and avocados.
12. Do not overdo strenuous exercise
Moderate exercise improves cardiovascular health, but putting too much pressure on the heart can cause injuries. For example, over-cycling has been known to cause knee injuries.
13. Take vitamin B12
You may need to take a vitamin B12 supplement. These nutrients help maintain your skin, hair, and blood health.
Vitamin B12 is found in meat, poultry, eggs, fish, and dairy products, so we usually think that B12 deficiency only affects vegetarians, but it must be known that vitamin B12 absorption decreases with age. So you can ask your doctor whether you should take a B12 supplement even if you are not a vegetarian.
14. Walk more
Walking is a great way to improve heart health and burn more calories. And you should choose to walk instead of taking a car, when going to the supermarket or any store nearby. Scientific research shows that walking for 15 minutes every day can reduce the risk of osteoporosis.
15. Eat less
This advice doesn't just apply to those who want to lose weight. Research has shown that appropriately restricting calories can extend life and reduce the risk of developing age-related diseases.
