Ladies! Gender matters when it comes to health issues. Turning 40 is a milestone and also a time of transition as women experience both psychological and biological changes, especially due to hormones.
Well if you were one of those fitness aficionados in your 20s and 30s then turning 40 is no big deal. But if you had slipped your attention, just like almost everybody else, then worry not; it isn’t too late to get on the track of good health to avoid any major complications later in life.
Feel invincible as the fabulous 40s are the great years after all, while also addressing the subtle changes that are quietly creeping in your life. The common changes that occur like the metabolism slows by 2% per decade, that’s because as you get older, you need fewer calories per day, meaning you should consume fewer calories (although Strength-training for 6 months can increase your resting metabolism, recommends experts); muscles are down by 6 to 7 pounds from 10 years ago, bone density dropping by about 1% a year since your mid-30s because estrogen loss has also been linked to bone loss, making it all the more important to support your bones via strength training and adequate calcium intake, that is 1000 mg per day, libido declining because of high-stress levels and hormonal changes, increase in stress because of worries about kids, parents, health, career, finances and whatnot lead to depression.
All you need is a simple game plan that ensures a lifetime of health and happiness. Make sure you have a balanced yet varied diet rich in fruits, vegetables, whole grains, and lean protein sources (10%-35% of your daily calorie intake) will likely also be filled with bone-boosting calcium and its companion vitamin D (400 IU to 1000 IU per day) and the fibre you need to support your heart and digestive health and cut down on junk foods to help preserve bone density and muscle mass.
You may struggle to find time to fit in regular exercise. But every time you do manage to eke out even the shortest workout, your body will thank you a million times over. Exercise and strength training will help your bones because your body produces less estrogen as you near menopause, you’re at increased risk for bone loss, which can lead to the bone-thinning disease osteoporosis, say the experts. Switch old, tired routines for a fresh approach, like for example trade your jog for an evening at the Zumba class. Make working out a fun routine and something which you have to do for the sake of it.
Changes that are occurring with age need to be addressed before they become problems. So make sure you stay on top of the tests and examinations from your doctor that you need all through your 40s and rest assured you will be sailing your boat with ease.
So zap your stress, forgo the fad diets, do more than just cardio, visit your doctor for preventive health screenings and get more sleep and age like a fine wine, happy 40s!