There is a general decline in functions of the body as it reaches middle age. There are no sworn secrets to a longer life, although remedies and lifestyle changes throughout is beneficial. Turning 40 with little to no health concerns can be achieved by focusing on a few key aspects of your lifestyle.
Introducing small incremental changes make a big impact on overall health. Keeping active, taking the stairs instead of the lift, drinking more water and introducing fiber are some of the most common tips for maintaining fitness and health at 40.
Mind, body and skin
Skin is a visual indicator of aging. Decreased skin elasticity as a result of a reduction in collagen production in your 40s shows up as sagging and wrinkles. Hyperpigmentation, also a result of aging, causes darkened patches on the face and fluctuation of pore size increases spots as you get older.
A skincare regime that includes vitamin C, SPF 50 sunscreen and frequently drinking water decreases the visibility of wrinkles. Red Maeng Da Kratom, a herbal remedy from KingdomKratom.com, gives a youthful glow. It’s a wonder supplement that boosts energy and improves mood, so beauty radiates from the within.
Maintaining muscle mass
Every decade after 30, the body loses between 3 and 5 percent of muscle mass. With its metabolic processes, the body carries less fluids, as muscle cells carry more water than fat cells. Thus increasing the chances of dehydration and puts more pressure on the heart to deliver oxygen and nutrients to the organs.
Recommended muscle building exercises include weight-training (lifting dumbbells), HIIT workouts, brisk walking and climbing the stairs. Being active 2 to 3 times a week is enough to increase blood flow, maintain fitness and rebuild muscle while also reducing risks of heart disease and strokes by 35%.
Balanced diet
Eating healthy and balanced meals play a key role in overall health and fitness over 40. Including healthy fats, carbs, proteins, fruits and vegetables into the diet helps restore calories lost during exercise. Appearance and physical ability are affected by nutritional intake, so ensuring a balanced diet is the key to healthy living.
Meal preparation ensures well-balanced meals throughout the day, decreasing chances of cravings or reaching for unhealthy snacks. Keeping a shopping list will structure buying and limit snacking. Avoiding products with high sodium and sugar content will increase energy, reduce fatigue and improve overall fitness and health.
Increase water consumption
After 40, the body’s ability to remove toxins through the kidney’s declines. Muscle cells contain water. Having less mass decreases the amount of water in the body at any one time. As a result, gut health issues increase as well.
Drinking more water assists kidneys, replenishes various organs and helps build muscle. Water before and during exercise, boosts energy and improves metabolism. Skin cells appear re-hydrated and younger as toxins and bacteria are flushed out. Bowel movements are easier to pass, resulting in a reduction of constipation and diarrhea.
Boost fiber intake
Along with water consumption, increasing fiber intake keeps weight down. High fiber foods take longer to eat and are often dense than other foods in the same quantity. Fiber is a great source of energy as it helps break down cholesterol, improving heart health.
High-fiber foods include nuts, whole grains, seeds and brown rice. Recommended daily intake for women is 25 grams, whereas men are encouraged to consume around 38 grams of fiber. Spread out portions of fiber-rich foods over daily meals and snacks. Start with seeds or nuts with yogurt for breakfast and brown rice for dinner.