Special steps to take to improve your health after age 40

THEY say that knowledge and wisdom come with age, but sad to say, illness catches up with us the older we get. This is why we need to make sensible lifestyle choices in order to maintain good health. Some people who have been fit as a fiddle for years often find that things start going downhill from as early as their forties.

This is the period when a variety of health issues tend to crop up, and internist Dr Samantha Nicholson shares below some things you should do sooner rather than later to remain healthy after age 40.

1. Cut back on alcohol intake

Too many of us are overconsuming alcoholic beverages, some of which contain up to 70 per cent of alcohol which is not healthy at all. While the occasional drink has been proven by science to be beneficial, anything done in excess is not good for you. Alcohol puts a strain on the kidneys and dries out the skin, and beverages like beer will give you that dreaded stomach bulge that no woman is fond of.

2. Stop smoking

Smoking is very risky to your health, especially if you have been doing it for a long time. Smoking is a common cause of lung cancer, which is just one of the serious complications you may develop. Others include dental issues, shortness of breath, and issues with other bodily organs that will shorten your lifespan. Dr Nicholson recommends that you speak to your health professional about what can be done to curb the habit.

3. Exercise, exercise, exercise

Some people do not exercise for various reasons: they don’t gain weight easily, they are lazy, or they just don’t care. However, lack of movement can be detrimental for you in the long run. As you age your metabolism rate slows and you will slowly gain weight, especially in trouble areas that will be hard to get rid of.

Dr Nicholson emphasised that taking the time to exercise is crucial to staying fit and strong, because as you age you will become less active. Every little movement counts.

4. Use up your vacation and take some ‘me time’

It is a common practice to underestimate the negative toll that stress can take on you. Workaholics do not realise that stress can actually activate hormones that cause illnesses like diabetes. Stress also puts strain on your heart and blood vessels, and can cause high blood pressure. Take time away from work and enjoy your vacation. And take occasional breaks from work to relax your mind. It is very important to be stress-free.

5. Drink more water

Water flushes your system and keeps you hydrated like no other liquid can. It also contributes to the elasticity of the skin, leaving you looking younger, and it has no sugar or calories to add those extra pounds.

6. Consume less sugar

Eating sugar sends signals to your brain to release the feel-good chemical dopamine, but that may be the only good thing about sugar. Studies have linked a high sugar intake to a greater risk of depression, and too much of it can damage your teeth, worsen joint pain, make your skin age faster, and create insulin resistance in the body. Note that sugary drinks, sodas, candy and baked goods are often identified as the culprits, but even savoury foods like bread, pasta sauce and protein bars contain sugar, which makes it easy to overindulge and not realise it.

7. Eat fruits and vegetables

Fruits and vegetables contain the necessary nutrients for your body. They also promote healthy bowel movements. Dr Nicholson recommends that you consume them in their natural state instead of as smoothies and shakes, since you may be tempted to add sugar.

8. Take medical problems seriously

If you were not taking your medical problems seriously at a young age, it is time to do so now. People who have bad cholesterol, diabetes, high blood pressure and other illnesses must take their prescribed medications and check regularly with their doctors. If you are fortunate enough to have no ailments, have a medical check-up once a year.

9. Take your multivitamins

Multivitamins provide the body with the nutrients lacking in your diet, so take supplements if you know that you’re missing certain vitamins in your diet. Ask your doctor which ones are important for you; for example, calcium supplements will help women who are prone to osteoporosis.