Stop Making These 15 Health Mistakes After 40
15 Health Mistakes To Stop Making After 40
1. Be Aware of Hormonal Factors
It’s hard not to notice the changes our bodies go through, but the underlying causes might not be so obvious. You can experience hormonal changes as you get older, which can change the way food is metabolized and the way your bodies use and produce energy. As a result, it can be a frustrating reality for many when they notice more fat around their middle (especially for women).
Tip: Come to terms with the fact that your body simply does not process food the same way and commit to a mindful lifestyle in which you’re able to make healthier choices.
2. Balance Your Blood Sugar
It’s not an exact science, but changes in mood, energy or sleep can signify that your blood sugar might be out of whack. It’s important that you’re eating consistently for blood-sugar balancing which is really the key. The fat that tends to collect around the midsection is all about blood sugar and cortisol levels.
Tip: A good way to stabilize things is to avoid the blood sugar spikes and crashes caused by empty carbs like white bread and pasta.
3. You’re Likely Over Caffeinated
Chances are it’s not the first time you’ve been told to scale back on the coffee, but it’s about time to do it! Too much caffeine can cause insomnia, irritability and, when used as a quick fix for an energy dip rather than reaching for whole foods, you rob your body of a chance to fuel itself properly, which won’t fix the underlying fatigue.
4. Fuel Energy Dips With Whole Food—Not Junk
It doesn’t matter how old we are, energy dips and wacky cravings can always throw us for a loop. People don’t clinically have blood sugar control issues, but they can feel when their blood sugar is not well balanced. When it’s crashing we likely need to be fed, but what happens is that people caffeinate which can make it worse.
Tip: Reach for protein-rich or healthy-fat items like chicken, fish, or nuts when you feel your battery dying to level out your blood sugar.
5. Don’t Supplement Without Speaking to a Professional
It’s easy to get pulled into the world of quick fixes and “magic pills,” but tread with caution when it comes to supplementation. Make sure you are getting your vitamin D checked to see how much, or if, you need to supplement. Most people can benefit from a probiotic or fish oil supplement, but it’s always wise to have a conversation with a professional about your diet and have someone with trained eyes look at your blood work.
6. Schedule Sleep
When you were 20, you might have gotten away with getting only four or five hours of sleep, but those days are long gone. You’re likely being pulled in a million different directions, but it’s crucial to your health and sanity that you schedule adequate sleep each night.
7. Cut Out Empty Calories Once and For All
One of the biggest changes you experience in your 30’s and 40’s is how your body uses and processes calories. The ever-feared slowing of the metabolism is actually somewhat of a reality.
8. Eat Breakfast Within One Hour of Rising
If you’ve never been a breakfast person, it’s better late than never. One of the best things you can do is make sure that you’re refueling your bodies by eating breakfast within the first hour of waking up. Doing that will help you enjoy some of these 21 things that happen to your body when you eat breakfast!
9. Eat Every 4-6 Hours
Not only is it important to kickstart your metabolism first thing in the morning with a healthy breakfast, but to keep it humming you’ve got to eat consistently throughout the day. Eating every four to six hours post-breakfast to keep your body fueled and using energy efficiently, which can assist with any fat burning goals.
10. Aim For 20-30 Grams of Protein Per Meal
You don’t have to be a bodybuilder to seek out protein consistently. The nutrient is crucial to maintaining and building muscle mass as we age. The more muscle you have, the less overall fat sits on your body.
11. Reach for More Antioxidants
By now you probably know that antioxidants are healthy, but the nutrients are especially important as we age in order to prevent and fight against problems that may arise such as skin damage or even certain cancers. You should be incorporating a good amount of antioxidants from fruits, veggies, nuts, and beans into your diet.
12. Get In Your Omegas Every Day
In the last decade, fats became trendy. But regardless of hype, healthy fats like omega-3 fatty acids are incredibly beneficial to your health and body functions. By increasing omega-3 intake, you can really help decrease joint pain.
Tip: Wild salmon is our favorite go-to source for omega-3s.
13. Modify Your Movements
It may suddenly feel like you have to erase everything you’ve learned in the last 20 years or so regarding exercise, but there’s no need to drop your favorite workouts — just modify. Find different modifications for your activities and stay positive about it. You may not be able to go out and do the long runs you used to do or lift as heavy, but there are still great lower-impact options such as cycling or doing lighter lifting with more frequent reps.
14. Make Your Diet More Heart Healthy
When you were younger the last thing you probably thought about was your heart health, but being mindful of your ticker is very important as we get older. The earlier you make heart health a priority, the better because prevention is the most effective measure you can take.
Tip: Focus on higher fiber foods and lower cholesterol foods to make sure your heart stays healthy. Also, look to healthier fats and oils and try to omit some more processed meats like bacon.
15. Kick Up Your Calcium Intake
At this point in your life, you should also be thinking about bone density and what you can do to strengthen it. After 40, it is important to make sure you maintain healthy bones to avoid developing osteoporosis. It usually occurs in people over 50 and increases the risk of fractures. To maintain bone density, consume 1,000 to 1,200 mg of calcium daily along with vitamin D and moderate exercise.