While age 40 does not typically mark a significant decline in health, certain changes related to muscle mass, metabolism, and the risk of chronic diseases can begin to accumulate. According to the US Centers for Disease Control and Prevention (CDC), preparing for healthy aging should start early, focusing on nutrition, physical activity, sleep, mental health care, and regular health check-ups.

Maintain varied exercise, not just walking

Walking is a beneficial form of cardiovascular exercise, but it should not be the only physical activity. As people age, maintaining muscle and strength becomes increasingly important for independent mobility.

The CDC recommends that adults combine aerobic activity with muscle-strengthening exercises. Therefore, individuals from age 40 can maintain a diverse exercise routine that includes brisk walking, cycling, swimming, and strength training. People from 65 years old may also incorporate activities that improve balance. Strength training can be performed using weights, resistance bands, or one's own body weight.

Squats build muscle strength, contributing to improved health. Photo: Minh Khai

Consume sufficient protein and diverse foods

Paying attention to meal quality from age 40 helps establish long-term habits, rather than making dietary changes only when issues like overweight, abnormal blood sugar, or high cholesterol appear.

A balanced diet should provide adequate protein, green vegetables, fruits, whole grains, legumes, fish, eggs, and dairy products or suitable alternatives. Older adults need to pay particular attention to protein intake to maintain muscle mass. Sources of this essential nutrient include eggs, fish, milk, peas, and other legumes.

Prioritize sleep

Sleep impacts both physical and mental health, and it is linked to the ability to maintain brain function as people age. Experts recommend maintaining a consistent sleep schedule, trying to go to bed and wake up at the same time each day.

Adults should establish a relatively stable sleep routine, limit habits that hinder sleep, and adjust their resting environment appropriately. If experiencing frequent insomnia, insufficient sleep, or excessive daytime sleepiness, these should not be dismissed as an inevitable consequence of aging. Prolonged sleep disorders may require evaluation to determine the underlying cause.

Maintain a healthy weight and waistline

After age 40, activity levels, muscle mass, and energy requirements can change. If eating habits remain the same but physical activity decreases, weight and body fat may gradually increase.

Maintaining a healthy weight does not necessitate strict dieting. Eating a varied diet, practicing appropriate portion control, and exercising regularly are more sustainable approaches. Healthy nutrition, regular exercise, adequate sleep, and stress management are vital factors for maintaining health and weight as one ages.

Undergo regular health check-ups

Age 40 is an opportune time to pay closer attention to risk factors such as blood pressure, blood sugar, cholesterol, and diseases with a family history. Some chronic conditions can progress for an extended period without causing obvious symptoms. The specific check-up schedule varies for each individual. Those with a family history of illness, who smoke, are overweight, or have other risk factors may require earlier or more frequent monitoring as advised by their doctor.

Quit smoking and limit alcohol

Quitting smoking is one of the most beneficial changes for health at any age. Stopping smoking, even later in life, still helps reduce the risk of cancer, heart attack, stroke, and lung disease, while also improving circulation and mobility.

Regarding alcohol, regular consumption should not be considered a mandatory part of a healthy lifestyle. The greater the amount consumed, the higher the risk for various health problems. Individuals taking medication, or those with liver disease or other medical conditions, should stop drinking or consult their doctor for appropriate advice.

Prioritize mental activity

Health in later life does not solely depend on muscle, weight, or laboratory results. Mental health is an integral component of healthy aging, alongside nutrition, physical activity, and medical care.

Maintaining connections with family, friends, and colleagues, and engaging in favorite activities helps increase social interaction and a sense of purpose. Additionally, it is beneficial to stimulate the brain through reading, learning new skills, playing musical instruments, or engaging in brain games. While these activities do not guarantee the prevention of dementia, they contribute to building a positive lifestyle and holistic health.

Bao Bao (Compiled)