How to Maintain Health in Your 40s

Hey Everyone, this is your health Bestie Barbara.

We have been covering health through the decades. In this series we discussed how to maintain health in our 20s. Last week we discussed how to maintain health in our 30s.

This week we will discuss how to maintain health in our 40s. There are aspects of each decade that repeat while there are parts that no longer seem to be a concern as each decade progresses.

In this article let’s discuss how the decades converge and overlap. We will discuss how they differ. Finally, I will share how I maintain balance in my life.

How the Decades Converge

The need for a balanced, nutritious diet is important through every decade. In our 20s we learn to reduce processed foods and to prepare whole, nutrient dense organic foods.

These foods include orgranic fruits, vegetables, healthy fats and healthy proteins. When possible it is best to use plant based, heart healthy proteins from nuts and seeds. Healthy fats include Omega-3s. These sources can come from walnuts, flaxseeds, chia, hemp seeds and fish.

Drink fresh water to remain hydrated and include regular exercise several times a week.

How the Decades Differ

In our 20s we are learning to live a healthy balanced life. During this time we begin different careers as we find our footing in life.

In our 30s we become more stable and we have developed a routine that meets our needs.

During our 40s the need to focus on nutrition and health becomes more pronounced. Many of us work in the office. This does not allow for much movement as we remain at our desks for several hours during the day.

It is important to set aside time throughout the day to stand and walk for a few minutes and exercise several times a week.

Exercise will allow us to maintain our strength and have strong bones. A focus on rest to recover from the days activity is important.

Aim for 7–9 hours of quality sleep each night to support recovery, immune function, and mental clarity.
Maintain a consistent sleep schedule.
Create a relaxing bedtime routine (e.g., reading, breathwork, or stretching).

How to Maintain Health in Our 40s

Nutrition

Here is a quick checklist to help maintain health in our 40s:

Healthy habits for a person in their 40s can impact long-term health, energy levels, and well-being. Here are some recommendations:

1. Nutrition

Balanced Diet: Focus on whole, nutrient-dense foods like fruits, vegetables, lean protein, and healthy fats.
Omega-3s: Include foods like walnuts, flaxseeds, chia seeds, or fish to support brain and heart health.
Limit Processed Foods: Intake of processed, sugary, or fried foods can promote inflammation and pose a risk for disease.
Stay Hydrated: Drink plenty of water daily according to your health needs.
Calcium and Vitamin D: Promote bone health by consuming fresh leafy greens and if necessary fortified foods. Consult with a health professional if you feel a need to supplement.

2. Regular Exercise

Cardiovascular Health: Engage in moderate cardio (e.g., brisk walking, cycling) for at least 150 minutes per week.
Strength Training: Perform weight-bearing exercises 2–3 times a week to maintain muscle mass and bone density.
Flexibility and Balance: Yoga or Pilates can enhance flexibility, recovery and prevent falls.
Daily Movement: Avoid prolonged sitting by taking movement breaks throughout the day.

3. Manage Stress

Practice deep-breathing exercises to lower stress.
Journal to reflect on thoughts and feelings.
Take breaks to enjoy hobbies or spend time in nature.
Take courses and learn new subjects.

4. Track Health

Schedule regular check-ups, including screenings for blood pressure, cholesterol, and glucose levels.
Be proactive about preventive care (e.g., mammograms, colonoscopies, or prostate exams as recommended).
Track your health metrics, such as body weight, waist circumference, or activity levels.

5. Maintain Healthy Relationships

Cultivate supportive friendships and meaningful connections.
Engage in social activities or join communities to stay connected and mentally engaged.

6. Limit Harmful Habits

Reduce or avoid alcohol and tobacco use.
Limit caffeine intake if it interferes with sleep or increases anxiety.

7. Protect Your Skin

Use sunscreen daily to prevent premature aging and reduce skin cancer risk.
Moisturize to maintain skin elasticity.

8. Embrace Preventive Aging Strategies

Exercise will help to maintain a healthy weight. This will help to reduce the risk of chronic diseases.
Regular physical therapy, acupuncture or chiropractic care to address aches or mobility issues.
Adopt a positive mindset about aging to enhance life satisfaction.

The thought of aging can feel like a challenge. To reduce these effects, maintain a healthy lifestyle. This lifestyle includes nutritious foods, regular exercise and ample sleep.

How I Maintain Balance through My Day

The day will be what it is. We plan our day and do our best. At the same time, I find a morning and evening routine has always helped me.

Each day I give myself at least an hour in the morning and evening to check in with myself. In the morning I allow time to journal my initial thoughts, dreams and ideas I came up with during the night. Then, I review my schedule for the day to make sure I have what I need to do each activity.

The evening is a mirror of the morning, but it has a few additions. Each activity morning and evening is broken into 20 minute segments or less. I workout in the afternoon that way I recover during sleep. After the workout, I read and review my health stats from my smart device.

My smart device shows me times that I experience stress. I look at those times and think back to the activity that I was doing. My goal is to experience flow throughout the day. My day to day activities can be stress free.

Once I finish my stress review I do 10 minutes of yoga postures followed by a 15 minute breathing exercise to segway into sleep. I find that gentle yoga postures help with recovery and encourage blood flow through my body.

I tell others that are close to me about my schedule. People who care about me will respect the schedule that I create.

My parents know that I have a focus on getting 8 hours of sleep each night. This means they need to call midafternoon so that I can begin winding down to prepare for sleep in the evening. They know how important it is for me to have a balanced life with nutritious foods.

Wonderful

In this article we covered the similarities and differences of health concerns through our adult years, 20-40s. As we move beyond our 40s we can continue to build on the habits that we created during the first 3 decades of our adult life.

In this article, I shared a way I maintain balance in my life. I also discussed ways in which our needs are similar during each decade of our adult life.

In the next article I will share ways to restore our health during sleep. During sleep short term memories are converted into long term memories. Our body repairs itself and we learn from the experiences of the previous day.

If you’re looking for personalized health insurance solutions to fit your unique needs, reach out to me—I’m here to guide you every step of the way.

Barbara

Trust & Commitment