Well, it finally came. Turning 40. The BIG 40.
How scary it is? Does this number freaks you out? Don’t be. You shouldn’t be.
It really is just a number.
Of course, over time you have noticed many bodily changes happening, but it is what it is. And you have to deal with it proudly and wisely by keeping yourself together and in one piece.
For some, turning 40 can be the scariest moment ever. Slowly entering middle age brings a lot of issues both mentally and physically, especially for women.
Yes, you all want to preserve youthful look for as longer you can, and you know what – you can do it, but not turning to some big named plastic surgeon – but with your own effort.
By keeping the balance between your mind, body and soul. This is a time to take better care of yourself, ensuring you get through the 40’s safe and sound.
Go Easy and Lose Up A Bit!
Approaching the age of 40 is not the scariest moment you’ll ever have. There are so many other serious stuff to attend to, than worrying about you turning 40.
Still, you need to take good care of yourself.
Maybe you’ve noticed you don’t sleep well, or you’ve started to have a problem with reading small letters. Don’t get depressed about these issues as they are perfectly normal and you’ll just have to learn how to handle these so called-newly aging situations.
Make Sleeping Routine
If you want to look all fresh in the morning without any dark eye bags, create new sleeping patterns(if you haven’t done it so far).
Try to develop a pre-bed routine that will prepare your mind and body for sleeping. As hormones are starting to go crazy, at least you can help yourself developing routines that will go along with new bodily changes.
Avoid caffeine, or exercising right before bed, since you are gonna disrupt good quality sleeping. Try having a long bath or shower, reading a book, or meditate instead.
These activities will lose up all your muscles and mentally prepare you for a goodnight bzzz.
Everybody knows about tremendous health benefits of drinking water and that is something you should not forget. You have to preserve your kidneys, metabolism, toxins flush and so much more that water can do. Not to mention your skin appearance, which for 100% of women is crucial.
Watering yourself keeps metabolism running and you already know that it is advised to drink 8 glasses of water per day(approx 2 l).
And if you are a sporty one, you should drink more water depending from the activities you have. But, don’t stick only to tap or bottled water.
You can hydrate by consuming variety of fruits and vegetables like tomatoes, watermelon, cucumber, berries, citrus fruits, peppers summer squash – you name it.
The green market should be your permanent place to visit.
If you are already attending some gym or aerobic class, it is OK, but now, you have to enhance your exercise regime by adding some weight to it.
This is really important in order bone and muscle mass to be preserved. Reduced metabolism after age 35 is resulting with a slow muscle and bone weakness i.e.decreased bone density.
The goal of some weight lifting is to reduce the rate of bone loss and strengthen the muscles around the joints. If you are beginner at this you should:
- Take some time to learn how to do this properly, otherwise, you’re risking an injury at the lower back, knees and shoulders
- Start out with little or no weight until you feel comfortable doing it
- Start training twice per week. Pick exercises for each muscle group (legs, back, chest, biceps, triceps, shoulders and core).
- Master each exercise before trying new ones. Mixing them isn’t always a good thing, especially if you are just starting out.
- Do three sets for each muscle group
- Do 8-12 repetitions of each move
- Put on some weight lifts and use it depending on the type of the exercise you are performing
- Challenge yourself with heavier exercise, if the weight is too light
- And of course, expect to get sore at the beginning, but don’t quit because of it
Tune With Protein
Since losing lean muscle is something that occurs at age of 30 and continues as we age, the solutions for this is to consume high quality protein such as as ground sirloin, eggs, chicken, and even vegetable protein like edamame, in order preserve our lean muscle mass.
Spreading protein intake evenly throughout the day is always better, than having it in one single meal. This enables for better burning calories.
Go To Regular Breast Check Up
As breast cancer is one of the most widely spread reasons for death among women, getting breast screen on time is very significant. It is always better to prevent or catch something on time, than to be too late.
It is recommended that for most women, mammogram testing should begin at age 40 and continue every one to two years depending on your family history and other risk factors.
However, consult your physician prior doing anything on your own.
Let That Heart Pumpin’
Today, heart disease is the leading cause of death among women, and 1 in 3 women die from this common disease. Knowing this, you should have regular EKG testing and stress echo-cardiogram to catch any possible heart disease on time.
It is also important to do some regular cholesterol check up, which should be done on annual basis as well regular checking of blood pressure and glucose levels, which are vital to avoid being at risk for hypertension, diabetes and possible heart disease.
Cut The Smoke
If you haven’t quit smoking, it is about time now. Knowing that it is a significant health risk you put yourself into, the decision to lose the habit should be brought even sooner.
By quitting it, you will not only help your body to recover from all those toxins inhaled, but you will prolong your life for a few more years. Unburden your body from that bad and smelly habit.
After all, when your partner wants to kiss you, it shouldn’t feel like kissing an ashtray!
When turning 40, it is a time when you need to do a mole check and to determine you are alright, because sometimes it can be challenging to know the difference between a beauty mark and an abnormal skin change presence.
Always pay attention on your spots and check them for any asymmetry, irregular borders, different or multiple colors, diameter over 6 mm, and evolving or changing moles.
Keep a close eye on them and act immediately if you notice anything suspicious.
Watch The Vision
At this point in your life, you’ll begin to see that your vision is slowly fading away. The very first moment you’ll notice this, is when you are in supermarket and you can’t read tiny letters on products (cosmetics especially).
It’s a sign that you need to see an ophthalmologist and check up your vision possibilities. Staring at computer has taken it’s toll, at last.
Because of this, you may experience headaches and blur vision which need to be corrected. Fatigue maybe present as well.
What to do?
Take a short breaks when using computer all day long. If you are familiar with 20-20-20 rule, then apply it: every 20 minutes take a 20 second break and look at something 20 feet away.
And when you are outside, it is necessary to preserve your eyes by using sunglasses, because UV light can cause premature cataracts and macular degeneration.
Taking all of this into consideration may freak you out, but there is nothing to be afraid of. If you switch to more healthier lifestyle and throw away all bad habits you might have, turning 40 can be quiet an experience.
It is another decade in your life serving many other opportunities to grasp – so don’t hesitate.
Go for it and feel the beauty of the 40’s.
- Tips For Staying Healthy In Your 50s
- How To Prevent Health Problems In Your 20’s
- How To Prevent Ageing At 30’s And Stay Healthy
- Staying Healthy In Your 40’s – How To Do It?
- Why It Is Necessary To Exercise In Your 20’s