The years do not pass in vain. We can say that we have reached middle age. When you say that “30 is the new 20”, you get a bitter feeling in your stomach; after all, there is no excuse for not taking care of yourself.
Okay, you're still young, and that's why you need to pay special attention to the habits and behaviors that define your daily life and will likely determine your physical and mental state from now on.
“We need seven to eight hours of sleep per night. As we age, we may need more hours of rest.”
Therefore, a number of healthy behaviors should be adopted, which can be summarized as a diet low in fats and sugars, combined with regular physical activity. But since we are often less complacent than we would like to be, it may not be a matter of adding qualities, but rather of subtracting everything that is bad for us and puts our health at risk in the short and long term. Here we've put together some of the habits you need to break if you're in your 40s. What are you waiting for to eliminate them from your daily life?
Eliminate the processed, go natural
Say goodbye to industrial baked goods and ready-made meals. Organize yourself to cook tasty, natural dishes, rich in fiber, vitamins and minerals. This will not only help you get rid of those extra pounds that show up on the scale every morning, but also make you feel more energetic and vital, adding years to your life expectancy. Look for foods high in protein or healthy fats, such as grilled chicken or fish. If you feel hungry between meals, opt for healthy snacks, such as dried fruit, especially nuts.
Don't stay up too late
It's enough to sleep too little and too late. Try to get into a regular sleep routine to stay awake and agile during the day. “We need seven to eight hours of sleep a night,” says dietitian Isabel Smith in an article in Eat This Not That magazine. “Also, as we age, we may need more hours of rest.”
Cut out the empty calories
One of the big physiological changes our bodies go through when we hit our 30s and 40s is the way we take in calories. “Focus on eliminating empty calories, such as potato chips and soda,” says diet expert Jessica Crandall. “They tend to be stored very easily in the body. Instead, replace them with antioxidant-rich foods, such as olive oil or avocado, which will be great allies against bone and joint oxidation, as well as prevent other aging factors.”
Do not overtax the body
At age 40, you may need to rethink your exercise program because you won't have as much endurance as you used to. “Modify your workout routine and stay positive,” Crandall says. “You may not be able to run like you used to or lift as much weight as you did a few years ago, but there are still some great low-impact options, such as cycling or lighter phases of exercise with more reps.”
Don't stay home
Taking care of your diet and exercise is just as important as taking care of your social relationships. This will keep you from feeling lonely and reduce the risk of developing symptoms of anxiety or depression. “Your 30s and 40s can be a time when you feel very busy with work and family,” she explains. Make an effort to meet new people. If you don't know where to find those new friends, sign up for recreational classes.