In early adulthood, many of us feel like our health is on autopilot. If we’re lucky enough not to have any chronic conditions or acute illnesses, worrying about health barely makes the radar.
But suddenly—often around age 40—that may start to change. “At midlife, it’s important to reassess your health habits and start focusing more on ways to prevent disease,” says Sumaiya Islam, M.D., a family medicine provider at Henry Ford Health. “We know that modifying your lifestyle habits can reduce your risk of heart disease, cancer, diabetes and other diseases that become more common as we age.”
Here, Dr. Islam shares 10 habits to keep you healthy after age 40.
Focus On Preventive Care
Of all the health habits you adopt at midlife, scheduling regular preventive care may be the most important. Make an annual physical part of your yearly routine. At each of those appointments, discuss with your doctor what screenings, lab tests and vaccines you need to get. Staying on top of all those recommendations can help prevent many diseases and ensure that you identify others at the earliest (and most treatable) stage.
Eat For Longevity
“A healthy diet can help prevent cancer and heart disease and improves your mental health,” says Dr. Islam. “Focus on eating whole foods and making sure to get at least five servings of fruits and vegetables every day.” Limit your intake of fast food and processed foods, which are high in fat, added sugars and salt and low in nutrients.
Maintain A Healthy Weight
As we get older, our metabolism often slows down. That can result in the number on your scale slowly creeping upward unless you change your eating habits. “Your caloric intake may need to shift in order to keep your weight in a healthy range,” says Dr. Islam. Be especially wary of excess weight settling around your midsection. Increased belly fat is linked to increased risk of heart disease and diabetes.
Exercise Regularly
Ideally, activity has always been part of your routine, but it’s never too late to get moving. Getting the recommended 150 minutes of moderate intensity exercise (at a minimum) every week is key. Just that can help you maintain a healthy weight, reduce your risk of cancer and heart disease, reduce blood pressure and cholesterol, manage stress and maintain good mental health. Add in some strength training to improve your bone health and preserve your muscle mass.
Get Good Sleep
“Sleep is when the body is restoring and healing itself,” says Dr. Islam. “Even as adults, we still need seven to nine hours of sleep a night.” In addition to promoting healing on a cellular level, getting enough sleep also helps decrease cortisol levels. “During moments of stress, your body releases cortisol,” says Dr. Islam. “Too much of it circulating in your body can increase your risk of high blood pressure and high blood sugar.”
Manage Stress
The best way to keep cortisol levels in check is to keep stress levels down. But since it can be impossible to eliminate stress from your life, the key is finding ways to handle it better. Even small moments of mindfulness can help. “I like to do a technique called box breathing where you inhale to a count of 4, hold for 4, then exhale for 4,” says Dr. Islam. “It’s a quick and easy way to reset and ground yourself in moments of stress.”
Don’t Smoke
If you smoke, you’ll be doing your health a huge favor by quitting. Smoking greatly increases your risk lung cancer, emphysema and COPD. It also impairs your immune system, leaving you more vulnerable to infectious diseases. The good news is that from the moment you quit, your body starts bouncing back. Within a few months, you can be breathing better, coughing less and have lower blood pressure.
Wear Sunscreen Every Day
About 90% of skin cancers are directly related to sun exposure . The best way to protect yourself from skin cancer is to shield your skin from the sun as much as possible. Sun protection strategies can include staying covered up with hats and clothing, seeking shade and avoiding outdoor activities during the middle of the day when the sun’s rays are strongest. But you also need to be diligent about using sunscreen on any exposed skin. “I recommend it to all people regardless of skin tone,” says Dr. Islam. “Get in the habit of putting it on every day, even when it's cloudy. UV rays can still penetrate clouds and damage your skin.”
Minimize Alcohol Consumption
There’s increasing evidence that even moderate alcohol consumption increases your risk of death from certain cancers and heart disease. It can also be potentially harmful to your mental health. “People often use alcohol as a coping mechanism for stress and anxiety, but it’s not a healthy one,” says Dr. Islam.
Stay Connected
Loneliness has become an epidemic in this country, with about 1 in 3 adults reporting that they feel lonely . Not having the support of friends, family and community affects your mental well-being. But it can also impact your physical health. Loneliness is associated with increased risk of heart disease, diabetes and dementia. Finding ways to stay connected and engaged with others is important — especially as you get older.
Even if you are well past 40, making some smart lifestyle changes can have a significant impact on your health and longevity. Start now, and you’ll reap the benefits for years to come.
Reviewed by Dr. Sumaiya Islam, a family medicine provider who sees patients at Henry Ford Medical Center - Hamtramck.
