21 Changes to Make Before You Turn 40 from 21 Changes to Make Before You Turn 40
21 Changes to Make Before You Turn 40
Most people know, in theory, what it takes to stay healthy and live a long, happy life – no smoking, better diet, working out on regular basis, and, of course, getting enough restful sleep. While these are generally the basics of longevity, the reality is a little more complex. The sad truth is that “age is just a number” when you adjust your lifestyle properly to it. Health and lifestyle errors can sneak up on you.
Drink more tea
Drinking hot water has many important health benefits. One of them is better digestion. Green tea has numerous health benefits. They include smaller risk of some cancers and improved brain function. It’s full of oxidants. Green and oolong tea, according to studies, help increase metabolism by 4 to 5 percent. They also increase fat oxidation by 10-16 percent, and have been proposed to counteract the decrease in metabolic rate that is present during weight loss. The teas’ metabolism-boosting properties may also help prevent weight loss plateaus.
Eat more regularly
Making time to eat 2-3 meals a day with small snacks in between is crucial because going through a long period of time without consuming food can lead to a series of health problems – blood sugar levels dive, stress hormones are released, you get hungrier, you increase your chance of developing diabetes, and your skin and hair suffer. Don’t even think about not eating because you’re trying to shed a few pounds because you will only lose water weight and muscle, not fat.
Don’t dismiss health warnings
“If you think you have an emergency, then you have an emergency until proven otherwise,” Dr. Michael G. Millin from Johns Hopkins University School of Medicine, says. The key to preventing potentially fatal incidents is to pay attention to small changes or sensations and to know when not to dismiss them because you had a busy day at work. Don’t overlook symptoms such as sudden headaches – could be life-threatening, chest pain – could be heart attack, shortness of breath – could be heart problems of collapsed lung, swollen legs – could be a blood clot, or confusion associated with tiredness.
Cut down sugar
Sugar, especially in excess, is one of the worst things you can put in your body. The liver is overloaded, your cholesterol is up, tooth enamel gets destroyed, it makes you tired, your immune system is weakened, and you are at risk of becoming depressed, according to research. Added sugars are added to products as ingredients to extend shelf life and make the food taste better, but they don’t naturally occur in the food.
Watch the dairy
“Dairy foods are highly acidic and they need to be avoided,” Dr. Daryl Gioffre, Founder of Alkamind and celebrity nutritionist, says. “Despite marketing claims, milk doesn’t have any health benefits beyond human breast milk in infancy.” While yogurt is a good source of probiotics, most, if not all, are loaded with sugar, artificial sweeteners, harmful fillers, and yeast which are three things you need to avoid like the plague, he adds. “They are all very congestive to your digestive system, and because of their acidic nature, your body will hold onto fat to neutralize the acid they produce in your body.”
Watch the salt
Sodium is essential for nerve cells to communicate well, prevent muscle cramps, and regulate blood sugar and fluid balance…Until we get too much of it. Then a vicious cycle begins – your blood pressure rises, you hold too much water, blood vessels get damaged, you lose calcium, and you are at a higher risk of dementia. A study from 2010 suggested that too much sodium affects your cognitive function. Specifically, elders in the low sodium intake group displayed better cognitive performance over time.
Do more strength exercises
You lose lean muscle and glucose disposing tissue as you get older and you need to build it if you don’t want problems with weight gain and your metabolism. This can only happen if you build muscles by doing strength training. Ten pounds of muscle will burn 50 calories in a day spent at rest, while 10 pounds of fat would burn only 20. Lifting weights also helps prevent diabetes. Glycogen is stored in muscle tissue and the liver.
Avoid soda and sweet drinks
Soda – even the diet kind – and alcohol can wreak havoc on your body. A report from 2014 found 54 direct and indirect ways – from car crashes to depression and cirrhosis – in which alcohol can lead to death. A recent study made a connection between soda and life expectancy decrease by 4.6 years because sugar damages telomeres, which affects how cells age. Diet sodas taste the same as regular ones because they have artificial sweeteners.
Eat your veggies
About 91 percent of Americans don't meet the daily recommendation for vegetable consumption, according to a recent U.S. report. They add essential nutrients to diets, reduce the risk for heart disease, stroke, cancer, and help manage healthy body weight. There are some genius ways to add them to your meals – bake with veggies, add them to kebabs, make noodles, freeze them, roast them, and add them to smoothies.
Don’t go to the gym every day
It is possible to have too much of a good thing, and working out more than what your body can handle is highly detrimental. Exercise addiction often starts with the remarkable feeling you have when you push yourself hard to get to the next level and see the results of your sweat. But soon you are constantly tired and finding artificial ways to boost your energy such as coffee and energy drinks. Also, you make yourself a very easy target for injuries. Finally, you start to crave comfort foods, filled with sugary, high carbohydrates, and begin to overeat.
Drink A LOT more water
People are chronically dehydrated. Don’t wait until you feel thirsty. When the ???? lost more fluid than it’s taken in, resulting in not having enough water to allow it to perform at optimal level. Drinking water is a vital part of digesting, absorbing and transporting nutrients, which is crucial for good overall physical and mental health. Ignoring that fact can make you sick – kidney problems, dry skin, muscle cramps, headaches, fatigue, swollen feet and arms, high cholesterol, and constipation.
Make sleep a priority
“Sleep is essential for overall health and something we can all try to focus on,” Dr. Lora Shahine at the Pacific NW Fertility and IVF Specialists in Seattle, says. “A minimum of 7-8 hours each night, a pre-bed routine without screens, and making your room cool, quiet, and peaceful are key steps to get started,” she adds. Sleep deprivation affects the brain in a way that makes you want to eat more and not process food efficiently. It sparks a vicious cycle where you are left feeling tired, slowing your metabolism and playing tricks with your hormones.
Detoxing may be a bad idea
You may want to think twice before fasting or resorting to that green juice as your only source of nutrients; there are several dangerous things about detoxing you may not be aware of. After all, such drastic cleansing is not natural. You don’t really know what exactly you’re getting rid of, you’re very likely damaging your liver, you’re starving, you lack electrolytes, and you don’t get enough protein in your body.
Don’t crank up the heater
Avoid cranking up the heat in the house on colder days. You may end up hurting yourself. The heater dries out the air indoors. That can lead to inflamed skin. An acceptable wintertime temperature indoors is 70 degrees for the living room and at least 64 degrees for other rooms, according to the West Midlands Public Health Observatory. Keep a glass of water in the room for some humidity.
Don’t wear headphones too much
Elderly people are often labeled as having hearing problems. They usually come with age but sometimes they appear due to environmental factors. Wearing headphones for more than an hour a day can be a cause as well. It’s important to not overdo it and keep the volume down. Sound is delivered directly into the ear canal, very close to the eardrum. Over time that quickens the kind of hearing loss linked to age.
Turn off the TV
A study has linked prolonged television viewing with an increased risk of type 2 diabetes, cardiovascular disease, and all-cause mortality. Also, televisions and other electronic devices emit blue light, which affects the levels of the sleep-inducing melatonin more than any other wavelength. Another problem is what you’re watching. Chances are a movie or a late show that you find will be more stimulating than relaxing, keeping you awake, which has many side effects, including weight gain.
Don’t wash you face too often
Washing your face twice a day is more than enough, with an extra time before and after exercising. Soaps, especially the alkaline ones, can really dry your skin by removing all of its natural oils. This makes the skin itchy, very irritating and prone to breakouts. Wipes and cleansers are not a much better option. The oils in the skin are crucial for its health because they keep it supple.
Floss every day
Flossing is an easy way to add years to your life. A meta-analysis of studies examining the impact of flossing on interproximal caries, found that regular (5 days per week) flossing resulted in a statistically significant reduction in interproximal caries, according to the American Dental Association. It adds that flossing can significantly reduce periodontal disease and cavity-causing bacteria that trigger inflammation, which can cause the arteries to swell.
Pay attention to your skin
There are two peaks in skin cancer, according to Dr. Elizabeth Hale, senior vice president of the Foundation and board-certified dermatologist – In women younger than 40 and older men. Possibly due to increased exposure to the sun, men older than 50 have a higher risk of developing melanoma than the general population, according to AAD. In 2016, it is estimated that 10,130 deaths will be attributed to melanoma — 6,750 men and 3,380 women. “Men have the highest mortality because they often detect the cancer in later stages,” Dr. Hale adds. “Women tend to get their skin checked more often, leading to early detection.”
Put the phone away
The number of cell phone calls per day, the length of each call, and the amount of time people use cell phones have increased. But improvements in cell phone technology have resulted in devices that have lower power outputs, according to the American Cancer Institute. Still, a digital detox is one of the best ways to truly relax your body and mind and recharge. Cell phones can interfere with your sleep and can lead to neck and back pain from hunching over to use the devices.
Make time to travel
“Travel is the only thing you buy that makes you richer.” Looking forward to something is an exciting feeling. Planning a big trip, for example, can only boost your happiness and research supports that theory. Keeping your mind active and preoccupied with joyful concerns keeps negative thoughts away. Traveling also keeps you concentrated on something that brings you positive emotions.