Discover the essential health decisions to make after 40. Prioritize your well-being and make informed choices for a healthy life.
Age is a natural phenomenon that happens to all humans. As we age, many make life-changing decisions. Here are important health decisions to consider after turning 40.
Consume Less Salt And Sugar
Excessive salt intake leads to higher sodium levels in the blood and body cells. To counteract this, it is crucial to reduce the consumption of canned foods, packaged spices, and salty snacks.
Long-term accumulation of sugar near the teeth increases the risk of dental decay and weight gain. By reducing the intake of candy and sugar sweeteners, you can avoid these issues.
Never Smoke
In Nigeria, smoking is one of the leading causes of avoidable deaths in men. Unlike low-level alcohol consumption, smoking tobacco offers no benefits whatsoever. When you smoke, you inhale numerous petrochemical substances and chemicals, which enter your bloodstream through the pressure of your breath. This habit can lead to a wide range of health problems, including autoimmune diseases. Smokers are strongly encouraged to find alternative habits for momentary satisfaction.
Eat More Vegetables And Fruits
Vegetables and fruits are excellent sources of dietary fiber, essential vitamins, and minerals. They are rich in anti-inflammatory antioxidants, help maintain blood pressure, and are ideal as complete meals, especially when trying to lose weight. Not only do they taste great, but they also have a low sugar content, particularly vegetables. Additionally, they promote hydrated skin and improve eye health. Steaming vegetables is the best way to preserve their nutrients.
Drinking Hot/Warm Water
Consuming warm or mildly hot water aids in the digestion of food promotes blood circulation, and encourages regular bowel movements, reducing the risk of constipation or discomfort during stooling. However, excessively hot water can harm or stiffen the esophagus.
Regular Sleep
Maintaining a well-planned sleep schedule is essential for achieving restful sleep, which is necessary for a youthful appearance, brain and heart rest, mind and body rejuvenation, stress reduction, weight management, and a strong immune system. Prioritize sleep during the night and consider taking short naps when feasible.
Exercise
If strenuous exercise for extended periods is challenging, try activities such as cycling, team-oriented running, or walks suitable for the elderly. Stick to a consistent exercise schedule to achieve desired results. Regular exercise helps reduce body fat levels and ensures proper blood flow to all parts of the body.
Reduce Intake Of Harmful Fats
Unchecked accumulation of fat molecules in the blood vessels can lead to maladies like high blood pressure and atherosclerosis. The World Health Organization (WHO) recommends that saturated fats constitute less than 10 percent of total caloric intake, while trans fats should be less than 1 percent. You can determine the amount of saturated fat in a product by reading the attached nutritional information.
Avoid Harmful Alcohol
There is no safe level of alcohol consumption. Avoid beverages with a high alcohol content, as they have been shown to contribute to mental illnesses, as well as liver, heart, and kidney issues. If you choose to drink alcohol, it is recommended to mix it with fruit and water.
Get Medical Tests
Regular medical tests help identify and rule out conditions such as Hepatitis, TB, HIV, and other sexually transmitted diseases that tend to worsen with age if left untreated.
Share Pressing Issues With Someone
The challenges of adulthood can be overwhelming. It is advisable to confide in a trusted individual, whether a long-term friend, family member, religious leader, or mental health professional. Sharing your concerns has been proven to alleviate the psychological burden. Depression is a widely reported health challenge in Nigeria.
Don’t Abuse Antibiotics
Antibiotic resistance is a significant global health threat. When antibiotics lose potency, bacterial infections become more prevalent and difficult to treat, often requiring expensive interventions.
Use antibiotics strictly as prescribed by a licensed healthcare practitioner and provide them with your health history related to the current condition. Complete the entire treatment course to effectively reduce bacterial load in the bloodstream or body system.
Indulge In New Habits
Engaging in new activities can enhance your health and occupy your time productively. Consider volunteering, pet care, gardening, meditation, participating in sports clubs, or traveling to improve your overall well-being.
