How to Stay Healthy and Fit After 40 - Cultivate these 10 Simple Habits

 

They say life begins at 40 and for some people, 40 is the new 30. It depends on how you feel and some of the habits you have cultivated or you may start to cultivate after reading this post. 

Indeed, It will surprise you how super easy you can stay healthy and fit after 40 or even 50. The normal things you need to be conscious and do regular. 

 I tell you, there are amazing stories of many who turned 40 and still look youthful and good looking. You don't need to break the bank or train like someone preparing for the next Olympics. Simple exercise, diet - as they say you are what you eat. But it has to do a lot with how you feel "young and Booblying" and go all out to live life. 

Aging is a state of mind rather than body. Though this can be hard to believe, probably because it has been overstated, but in truth, the essence of life doesn’t dwindle with age.

However, in as much as many poster boys and quotes are fuelling mental and body positivity for those past 40, it is important to take cognisance of the subtle changes the body undergoes after this age. It doesn’t matter whether you have been in good shape in the past, as you get older; the body needs to be consciously catered for to keep it in a good shape.

The bustles of life, especially in this part of the world, can take a toll on one’s general wellness. But it is never late to start making the conscious effort to win the battle against time. Below are 10 habits according to health experts on how one can retain youthful look and fool everyone you are a decade younger.

 1. Stay hydrated

Unfortunately, the body’s mechanisms meant to protect it from dehydration begin to lose some of these abilities as one ages. Since older adults have reduced thirst signals, even mild cases of dehydration can hamper their performance and increase feelings of tiredness. Low blood pressure, heat stroke, urinary and kidney problems, dizziness, and increased risk of falls are just some of the other side effects of dehydration, especially in older folks.

 According to an Indian skin specialist, Abhisikta Hati, not only does consuming enough fluids help improve hydration, but it also helps increase elasticity in the skin as it stays moisturised for longer. This in turn helps delay sagging of the skin and prevents premature appearance of fine lines and wrinkles.

2. Improve your diet (Take More Fruit) 

While it is necessary to maintain a healthy diet at all ages, it’s doubly important to be conscious of the type of food that goes into your body as you age. If you want to retain that youthful look and even glow better, then a change in diet is imperative. Diets rich in lean proteins, healthy fats, grains, and vegetables.

Take more fruits, they are rich in vitamins to help give the hair, nails, and skin a youthful and radiant look. 

Avoid using solid fats for cooking and use oils instead. Stay away from processed foods, refined sugars, and unhealthy fats. Salt intake should be kept at a minimum as well to keep your blood pressure down.

According to studies in the medical field, drinking red wine is recommended when it comes to battling the signs of aging. Consuming 1-2 glasses per day has been shown to help a person fight the damage done by free radicals to the skin. The high content of antioxidants in red wine, especially resveratrol is highly efficient for the health of the skin.

Dietician and functional medical nutritionist, Natalie Olsen, notes that, “Eating fruits and veggies is the safest and healthiest way to combat dull complexions and fine lines as you age.”

3. Take Multivitamins

Aging is simply a time-related decline of the physiological abilities necessary for survival and fertility. One of the major factors that contribute to this is accumulated cellular damage caused by certain molecules known as free radicals.

Scientists have, however, identified a large number of substances that provide anti-aging benefits. Unfortunately, these substances cannot all be incorporated easily into your daily diet but they can be taken in the form of medicinal supplements.

Many of these multivitamin supplements contain substances such as collagen, nicotinamide, crocin, selenium, curcumin, etc., which help maintain youthfulness as well as keep certain degenerative diseases at bay.

4. Exercise

The importance of exercising cannot be overstated. Regular exercise, especially for older adults, significantly lowers the risk of heart diseases and cancer, while also helping to retain your mobility for much longer. 

Having a regular exercise routine is not only crucial for your health and wellbeing but also makes you look much younger. Exercises can help you retain your youthful body and leaves you looking more toned.

According to a nurse practitioner specialising in women’s health, aesthetics and cosmetics, and skincare, Cynthia Cobb, 2.5 to 5 hours per week of moderate-intensity exercise, 1.25 to 2.5 hours per week of vigorous-intensity aerobic exercise is recommended for older adults.

5. Have Enough Rest and Sleep 

Sleep deprivation is a debt that is repaid by your health and appearance. As you start to age, this debt mustn’t be incurred.

A study found that people in their middle ages who do not get enough sleep showed more signs of aging than those who regularly got proper night rest. Being sleep deprived also decreases the skin’s ability to recover after being out in the sun. So, ensure you get at least eight hours of sleep as it does a lot for your body and looks. I know it is almost impossible in a fast moving city like Lagos. But try to get at least 7 hours of restful sleep. 

6. Cut down on unhealthy lifestyles

Irrespective of whatever means you employ to slow down aging, it is still inevitable. Even though genes largely control when these changes will occur, certain lifestyle choices can accelerate or slow down aging. 

Smoking is one habit that speeds up how quickly the skin ages as it causes wrinkles and gives the skin a dull, sallow complexion.

Heavy consumption of alcohol is another lifestyle choice that aids the rapid aging of the skin. Alcohol dehydrates and damages the skin, causing you to look older. Both habits have to be checked if you hope to remain youthful and fit as you age. 

7. Engaging in Fun Activities

Certain life habits greatly aid in your general wellness and youthful look. One of such habits, as simple as it might sound is ‘having fun.’ Engaging in fun activities is guaranteed to slow down the signs of aging such as poor appetite, weakness, stiffness, pain, arthritis, nausea, etc.

Dance more, run around your house with your spouse and children and regular create happy and fun atmosphere. Go to beach and  amusement parks. Hold a get together or organize a family & friends fun time. 

According to an author on aging and healthy living, Connie Michaelis, having fun activates the release of neuropeptides – dopamine, endorphins, and serotonin – the feel-good neurotransmitters. This not only relaxes your body but also lowers your heart rate and blood pressure.

She noted, “Research has shown that social interaction is critical for good health as you age. Finding fun activities is important. Above all, fun can be found in a lot of places. Go out more often and meet new people.” Remember that you don’t quit having fun because you get old; you get old when you quit having fun!

8. Laugh more

As routine as this seems– laughter– its effects on the human body, is more profound than can be imagined. It is common knowledge that laughter keeps you young. Laughter is a great stress reliever and an important way to get rid of all your pent- up tension and also help prevent premature ageing. Laughter is a form of exercise for the heart, increasing blood circulation, which in turn, stimulates facial muscles and makes you look better and youthful.

According to the Integrative Medicine Centre of Western Colorado, laughter benefits the immune system by increasing protective natural killer cells that help fight infection while lowering the stress hormone cortisol and increasing the beneficial growth hormone–the anti-ageing hormone–that helps keep you young.

9. Have sex more often

Many older adults tend to think their sex life is mutually exclusive of how they look and feel. But as it turns out, they both go hand-in-hand. It has been proven by researchers that the physical activities involved in sex can promote healthy skin, hair and overall healthy aging. A study on over 3,000 couples discovered that those who had sex three times a week appeared seven to 12 years younger than their actual age.

According to a dermatologist, Keira Barr, orgasms during sexual activities release oxytocin, which lowers stress levels. This leads to fewer breakdowns of collagen and elastin, leading to fewer wrinkles.

She added, “Having enough sex especially for older women may increase the production of oestrogen and this hormone can help keep menopause symptoms at bay.

10. Revamp your wardrobe

Looking good and fit is not only a feeling; it also includes how you look. Nothing makes you look younger than revamping your clothes and doing away with the out of fashion or worn-out ones in your wardrobe. Don’t be afraid to try more modern clothes that suit your taste. Wear more clothes that make you feel good and confident about yourself and your body and before you know it; you’ll begin to look as young as you feel.

Celebrity stylist, Dani Michelle, said, “You aren’t the same throughout your life, so why should your style stay stagnant?” So make that change and feel younger.

The truth is we can't say everything here. But if there's one  thing you need to avoid , avoid late night meals. It causes your system to work overtime. Then, you develop pot belly and unnecessary fat spare tyre as they call it. It aggrieves high blood pressure and make you look out of shape and older than your age.