This is an automatically translated article.
40 is an important milestone in both one's career and one's health. 40 years old is just the beginning for the rest of your life. If you're looking to stay healthy after 40 and live the rest of your life in good health, focus on taking care of your 40s. Use these 40 health tips to get started. Assess your state of health and plan for a healthy and long future.
1. Health risks for men and women aged 40
People in their 40s increasingly face chronic health problems like type 2 diabetes and high blood pressure, researchers say. Experts say inflammation and insulin resistance caused by aging, stress and an unbalanced diet are the two main causes. 40-year-old wellness tips from experts include a balanced diet, regular exercise and stress reduction.
According to statistics, about 1 in 3 Britons in their late 40s suffer from chronic diseases when periodically following the lives of about 17,000 people born in England, Scotland and Wales. Of the nearly 8,000 recent University College London surveys, 34% said they had two or more chronic health problems, such as high blood pressure and mental health concerns. , according to the medical journal BMC Public Health.
In the United States, similar health problems are happening in 40-year-old women and men. Dr. Jacob Teitelbaum, an author and internal medicine specialist in Maryland who specializes in fatigue syndrome Chronic and fibromyalgia, says: “About a few hundred years ago, most people died at the age of 45. Now many people can continue to live into their 80s which is normal.
The human body is designed for a planned aging process with the ovaries and testes starting to stop functioning in the late 40s. Women go through menopause while men face the main risks of metabolic syndrome due to low testosterone levels. High cholesterol, high blood pressure, cardiovascular disease, and insulin resistance or diabetes are common barriers to health care in your 40s.
Dr. Betsy Greenleaf, a urologist based based in New Jersey, told Healthline she is seeing more cases of high cholesterol, hypertension, arthritis and type 2 diabetes in younger people. Greenleaf believes that the main causes are stress and improper diet. Chronic stress affects the functioning of the digestive system, reproductive hormones, increases the risk of cardiovascular diseases and arthritis.
In addition, as the body ages, the health of 40-year-old women and men also face inflammation and insulin resistance. “The more toxic, sugary foods we are exposed to, the less adapted our cells become, and eventually, they become inflamed and resistant to hormones in the body,” says Pelz. . Once inflammation and insulin resistance occur in cells, chronic disease begins to form. This may also be the reason why we often see that someone is suffering from a chronic illness and a few years later they are diagnosed with a few more. All chronic diseases have a root cause that is a chronic inflammatory process.
Besides, race is also a big issue when it comes to chronic diseases. In developing countries, before the introduction of low-sugar, low-fiber diets, these conditions were quite rare. But after adopting a Western diet, they skyrocketed.
People in their late 40s often suffer from gum disease. We can't prevent tooth decay, but we can certainly slow it down by taking better care of our oral health. Brushing twice a day and flossing at least once a day is a great way to improve oral health.
Chăm sóc sức khỏe tuổi 40 là điều cần thiết
2. How to take care of your health at the age of 40
2.1. Maintain a healthy weight
One of the top ways to take care of your 40s health is to get rid of excess fat, which will make it easier for you to fight chronic diseases. Specifically, women in their 40s may face a drop in hormone levels, an increased risk of breast cancer and menopausal symptoms, but all of which can be managed with weight loss. Both men and women can reduce their chances of heart disease and certain other conditions by staying healthy and at a healthy weight.
2.2.Strengthening muscle strength training
People over the age of 40 will gradually lose about one percent of their muscle mass each year, so one of the ways to take care of your health in your 40s is to build muscle and increase endurance. You should use light weights when walking briskly or joining the gym for weight training. In any case, it's best to have some form of resistance training to prevent muscle loss.2.3. Take care of thyroid function health
If you are feeling tired, gaining weight or losing weight severely, the problem may not be with your diet or exercise, it could be a sign of thyroid dysfunction. As you approach your 40s, thyroid disease becomes a more common problem, so regular thyroid function testing is one of the essential steps in taking care of your 40s.
2.4. Stop smoking
One of the top health tips for 40s or any age is to stop smoking. Although quitting smoking isn't easy, stopping smoking will greatly extend your life and reduce your chances of developing a number of chronic diseases, such as stroke and cardiovascular disease.
2.5. Pay attention to the indicators
Do not underestimate the health indicators if you want to stay healthy after 40 years old. At this age, cholesterol levels, body weight, blood sugar and blood pressure become extremely important. Examine these numbers to help identify potential increased risks for disease.
2.6. Take care of your oral health
Your smile can say more about you than just your feelings. In fact, the smile is connected to the heart. Several studies have linked gum disease to heart disease and many other chronic diseases. Therefore, it is imperative that you have good oral health and regularly visit your dentist for checkups.
Quan tâm đến sức khỏe răng miệng khi chăm sóc sức khỏe tuổi 40
2.7. Check eyesight
As you turn 40, your eyesight may start to deteriorate. With macular degeneration affecting more than 9.1 million Americans over the age of 40, it is also a leading cause of blindness in the elderly. Although it has been found to be hereditary, you can slow its progression with a healthy diet of red vegetables and fruits, foods rich in antioxidants and lycopene. . You should also consider wearing sunglasses to prevent damage from sun exposure, which increases the likelihood of cataracts.
2.8. Add more fiber
When you're young, you can eat whatever you want without gaining weight. However, when approaching the age of 40, the body's metabolism and ability to digest food decrease significantly. Aim to increase fiber in your diet to minimize calories from sweets. To take care of your health in your 40s, always keep in mind the essential ingredients in a diet that include whole grains, low-fat dairy, green vegetables, fruits, and lean protein.
2.9. Take personal and family medical history
One of the ways to take care of your 40s health is to know your family history. For example, if your father and grandfather both died of heart disease, you should do your best to take as many preventive measures as possible as soon as possible.
2.10. Start taking care of your health with prevention
Turning 40 often means you need to take proactive actions to maintain your health. Visit your doctor every year for a checkup. Get vaccinated, have tests (for example, check cholesterol and glucose levels), cervical smears, and mammograms for women over 40. For men, make sure you get screened. testicles annually with your doctor.
2.11. Maintain a positive attitude
By rethinking your goals and how you spend your time, you will become more purposeful in your daily life and be able to meet your long-term ambitions. Make a habit of being grateful to help your heart and soul, such as Praise others, laugh a lot. Schedule fun before work. Taking time to meditate will help you understand your current state of mind. It can also bring about a feeling of peace and relaxation in the mind. These suggestions can help maintain a positive attitude.
Nâng cao chất lượng giấc ngủ khi chăm sóc sức khỏe tuổi 40
2.12. Improve sleep quality
Each person needs 7 to 9 hours of sleep every night. Avoid using electronic devices two hours before bed and take your phone to bed.
2.13. Eat a lot of healthy foods
Find substitutes, such as dried fruit, for snacks high in sugar and fat. Avoid fast food, minimize meals out, and cook healthy foods at home. If you're eating out, plan ahead to go somewhere that guarantees quality healthy food. Ask for low-fat and low-salt options on the menu.
2.14. Drink more water
Our body is 3/4 is liquid. The more water we drink, the better our skin looks and the better our moods feel.
2.15. Maintain a healthy sex life
When turning 40, the level of sex hormones begins to show signs of decline, leading to a decrease in desire for sex. However, it is necessary to maintain sexual activities to warm up love and strengthen the bond with your partner. On average, you should have sex once or twice a month at this age. Looking for tips to make it more romantic. The feeling of orgasm helps relieve stress and burn calories.
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