7 Ways to Stay Healthy in Your 30s and 40s
By Sandy Schroeder
Staying healthy in your 30s and 40s may be a matter of paying attention, according to health researchers. They say it is not as simple as the 20s, but definitely possible if you take the right steps to intercept changes early.
Make Strength Training a Must
Muscle mass can slip away at age 30, making weight training essential, according to Prevention.com. Muscles help burn calories too. When they lag, metabolism slows down, leading to weight gain and more inactivity.
Maintain Dental Checkups
Gum disease, diabetes and heart disease have all been linked to poor dental health. Avoid more serious cavities or root canals with regular checkups, and daily brushing and flossing.
Hold the Sugar Down
Opt for fresh fruit instead of pastry and keep total sugar intake down to 25 grams daily. Your weight will be easier to maintain and your sugar levels will be more stable. As well, the craving for sugar gradually drops back when you eat less of it.
Keep Eye Exams Current
Comprehensive eye exams to track changes in the eye are needed in the 30s and 40s. Serious issues such as glaucoma or cataracts increase with each decade. Protect your vision by wearing sunglasses, eating lots of vegetables and not smoking.
Watch Out for Stress and Bad Moods
When a bad day refuses to go away and you find yourself feeling irritable, sad or depressed for weeks at a time, see your doctor to get some help. Daily walking, more meetings with friends and family, and a change of scenery can smooth things out, too. Just don’t assume it will all go away on its own.
Get Seven Hours Every Night
We all push the sleep issue a little when deadlines loom, but managing to get seven hours a night can make a real difference in health. Establish regular hours and leave your electronics outside your bedroom. Cut down on the caffeine by early afternoon and use air filters or fans to block noise. Use blackout curtains to block light.
Make Your Health a Priority
With job, family and finances demanding attention, it’s easy to let annual checkups and regular exercise slide. Follow through with regular screenings and blood tests, and review your numbers with your doctor. Working on health issues early can make a huge difference in long term health.
As you check off the steps needed to stay at your peak, you might start a running calendar chart with key dates and targeted goals for daily activity and calorie intake.
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in San Antonio, Tex.