Healthstyle Blog

How to Achieve Better Health in Your 40’s

Originally posted on March 26, 2014

If you thought your 20s and 30s were fun, get ready for an even more fabulous experience—your 40s. By this point in life, you likely have a better sense of who you are, what makes you happy, and how you can use your unique talents and abilities to better the world. You’re established in your career and your children—if you have them—are now able to look after themselves a bit more. This means you finally have time to work on improving yourself. Exercise and proper nutrition should be a part of your plan.

Exercise

In your 40s, your lean muscle mass usually begins to decrease as your metabolism continues to slow. Body fat may become an issue if you don’t adjust your diet and/or increase your exercise. Less muscle and a slower metabolism means your body needs fewer calories than it did previously. Continue to consume calories at the same rate as you did in your 20s and 30s and more will wind up as excess fat.

Fortunately, plenty of cardio and regular resistance training can help you keep your weight under control while minimizing muscle loss. Experts recommend getting one hour of weight training in three days a week plus at least 45 minutes of cardio five days a week. Take one day off for rest and recuperation.

General Health

If you developed good habits in your 20s and 30s, it will be fairly simple to maintain a healthy lifestyle and continue to reduce your chances of developing cancer, diabetes and other dangerous conditions in your 40s. In addition to regular breast self-exams you should add an annual mammogram. Make a habit of visiting your physician for a full physical every year as well. Estrogen levels begin to decline during your 40s and can increase your risk for heart disease. Regular cholesterol and blood pressure screenings are essential.

Nutrition

Now that your life is slightly less hectic, you may actually have time to cook nutritious meals from scratch—and enjoy the process. Invest in a few cookbooks focused on healthy recipes or subscribe to magazines such as Cooking Light, Eating Well and Whole Living. Taking a nutrition class can also be helpful. These are often offered by local fitness centers, health food stores and medical facilities.

Because your caloric needs are decreasing, consider cutting 100 calories a day from your diet to prevent weight gain. You should also make sure you’re getting enough calcium, vitamin D and fiber—essential nutrients for women in their 40s to prevent osteoporosis, strengthen the immune system and decrease cholesterol. Experts recommend 1,000 milligrams a day of calcium, 600 to 1,000 international units of vitamin D, and plenty of soluble and insoluble fiber.

At Kwavi.com, we believe it’s never too late to make a change that will improve your life.

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