8 Things You Require to Stay Healthy and Fit in your 40s
As you are entering your 40s, you might start to face some experience such as subtle mid-life changes with troubles sleeping or strain as to see a smaller text which during this phase of your life, you are required to make more movement and hormonal changes, drinking more water and treat yourself well which is one of the best ways to control the damages towards your body in your 40s. Here are some 8 tips which will help you to look out for a healthier you in your 40s.
Exercise more
As your body will naturally tend to slow down while maintaining mobility is a very important step to reduce the rate of bone loss and strengthening your muscle around the joints which lifting weights at least twice a week can help maintain bone and muscle mass, plus with yoga on your daily routine workout can increase the suppleness and strength too.
Hormone hijack
For the most woman who is entering their premenopause in their 40s, where their body tends to reduces the amount of estrogen and eggs it produces which you might even start to notice changes in your menstrual cycle as heavy bleeding is a common symptom here, which you should discuss your symptoms with your gynecologist if your period is interfering with your daily activities.
Sleep tight
Sleep problems will arise during the times of hormonal change and this is particularly hot flushes and night sweats which can disturb your sleep and set off insomnia, where relaxation techniques may help you to sleep better.
Know your boundaries
As life becomes more and more demanding for you as you are trying to balance your career, your own parents, self cares which it is important to understand your own needs whether that is more sleep or spending time with friends, or be alone.
Brain Cell Damage
As our daily life, it is easily becomes consumed by family, careers, bills, and mortgage but it is also important to have fun in life as those everyday stress can contribute to cognitive decline over time, and due to high level of stress hormones you can which can cause brain cell damages. Therefore, reducing stress can help brain cells regenerates better and all you can do is identifying your daily stress and look at ways to add fun into your day.
Target kilos and eat better
Most women will be complaining about their weight as the average female weight gain is around 500g per year while a drop of estrogen can cause your weight to shift from your hips to your abdomen too. And this is where your metabolism starts to decline, therefore focus on your intake of protein and high fiber or low-Gi food to make it yourself easier on preventing weight gain. While eating a wide variety of fruits and vegetables also boosts your antioxidants intake which can help protect yourself against the chronic disease. As chronic inflammations are also associated with the development of another chronic disease.
You should reduce food such as refined carbohydrates and foods high in added sugars, saturated and trans fats, and eating more anti-inflammatory foods such as oily fish, extra virgin olive oil, avocado, nuts and seeds, plant-based foods, fermented foods, and turmeric can contribute to reduced inflammatory markers for better health.
Drink more water
Your metabolism will slow down in your 40s therefore staying hydrated is very important as water prevent dehydration while also increases blood circulation also. You can also enjoy water filled with rich fruits such as citrus, berries, tomatoes, and watermelon to veggies such as cucumber and leafy greens for an extra nutrient-rich boost.
Listen to your heart
Heart Disease usually has no symptoms and you may not be aware that you are at risk as seeing your doctor regularly to ensure that your heart is healthy. While blood test will help to identify if you have a high 15% or moderate 10% – 15% or low risk less than 10% of heart attack or stroke.
Hopefully, this guide will be helping those who are in their 40s or about to enter their 40s soon, and you can understand your body more for a healthier 40s you.