5 Lifestyle Changes You Should Make In Your 40s

As we approach 40 years old, we may notice physical and mental changes in ourselves, such as lower energy, weight gain, and poorer memory; this is normal and part of the aging process. The National Institute On Aging explains “Aging is associated with changes in dynamic biological, physiological, environmental, psychological, behavioral, and social processes.”

 

However, please don’t despair; it’s never too late to make healthy lifestyle changes to keep you fit. A study of Multi-Ethnic Atherosclerosis (MESA) led by Johns Hopkins Medicine monitored over 6.000 people, ages 44 – 84, for more than seven years. Those who made positive changes, such as eating a Mediterranean-style diet, exercising regularly, and quitting smoking, decreased their death risk in the study period by 80%.

 

Biological Changes as We Age

As we start to age, some of the changes we may notice include:

 

• Weight gain

• Muscle tone reduction

• Energy drain

• Skin thinning, sagging, and wrinkling

• Hot flashes (women)

• Vision problems

• Aches and pains

• Urination frequency increase

• Digestion problems, such as reduced tolerance for spicy food

• Cognitive issues, like forgetting things

• Sleep difficulties

 

Healthy Choices

It will help if you make the following lifestyle changes in your 40s to help you stay healthy and active. Regardless of your age, these changes have significant benefits at any stage of life.

 

Nutrition and Exercise: You can prevent weight gain by eating a nutritious diet and exercising daily. This lifestyle change also helps to rebuild muscle tone, boost energy, and reduce your risk of heart disease and other aging-related diseases.

 

Get Sufficient Sleep: Consistent, quality sleep helps to support weight control, heart health, and physical and mental performance. It can also help to prevent the onset of certain diseases. Sleep is necessary for our body and brain functions. Strive to sleep for 7 – 8 hours nightly. Avoid eating before bedtime and eliminate caffeine in the afternoon. Avoid electronics before bedtime as they stimulate the brain and can prevent you from falling asleep.

 

Stop Smoking: Johns Hopkins Medicine explains that “Not smoking is by far the most critical single action you can take to prevent heart disease, heart attack and stroke.” When you decide to quit smoking, replace cravings with healthy habits like exercise or deep breathing for relaxation. You may want to ask your doctor about aids to help you quit, such as the nicotine patch.

 

Limit Sun Exposure: We all need some sunshine to ensure a proper level of vitamin D, which is necessary for bone health and immune function, as well as decreasing depression symptoms. However, the sun’s ultraviolet (UV) rays can harm your skin, cause cancer, and damage your eyes. To protect yourself, use an SPF (Sun Protection Factor) sunscreen of 30 or higher and apply it to all exposed skin. Use an SPF-15 or higher lip balm. Wear a long-sleeved shirt, a wide-brimmed hat, and sunglasses. Avoid tanning beds.

 

Exercise Your Brain: As we age, it’s essential to keep our brains active to maintain or improve our cognitive abilities, such as memory and attention span. Give your brain a workout by learning new things, reading, doing a jigsaw puzzle, or solving crossword puzzles.

 

Conclusion

As we age, we will inevitably notice changes in our physical and mental well-being. Living a healthy lifestyle can boost our well-being and prevent disease – it's never too late to start. Transitioning into our 40s can be an exciting and positive new phase of life. 

 

“Life really does begin at forty. Up until then, you are just doing research.”

Carl G. Jung

 

References

 

https://www.nia.nih.gov/about/aging-strategic-directions-research/understanding-dynamics-aging#:~:text=Aging%20is%20associated%20with%20changes,benign%2C%20such%20as%20graying%20hair. 

 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/its-never-too-late-five-healthy-steps-at-any-age

 

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-number-one-way-to-reduce-heart-risk

 

Time Management And Self-Care: Balancing Work And Wellbeing

Life can be quite hectic at times, and while juggling numerous priorities, you may forget your personal well-being. It can be difficult to manage work and have a personal life; worse, your health can be adversely affected.

 

On the other hand, when you make yourself a priority by practicing self-care, coping with challenges is easier, stress is reduced, and overwhelming emotions can be managed better.

 

Taking care of yourself is known as self-care, or consistently improving and maintaining our own physical and mental health. Time management, a key component of self-care, gives you control over how you spend your time. Self-care reduces stress and the risk of disease and boosts your sense of well-being. You can learn how to make self-care a beneficial, lifelong habit.

 

What are the Benefits of Self-Care?

Self-care is essential in numerous ways. In addition to better physical health and mental health, self-care:

 

• Reduces stress and anxiety

• Prevents burnout

• Promotes happier relationships

• Increases productivity

• Improves sleep

 

Strategies for Self-Care

The following are tips for making yourself a priority while honing your time management skills.

 

Nutrition, Exercise, and Sleep

The foundation for self-care is to eat healthy foods, exercise daily, and get sufficient quality sleep. 

 

A healthy diet includes a variety of fresh fruits and vegetables, whole grains, non-fat or low-fat dairy, nuts, lean meats, and healthy fats. Avoid processed foods and too much salt.

 

Regular exercise will give you more energy and lift your mood. Aim to get at least 30 minutes of physical activity daily, such as taking a brisk walk, playing a sport, or bicycling.

 

Quality sleep supports and maintains your brain function and physical health. It reduces the risk of chronic health issues and affects how you think and react. Seven hours of uninterrupted sleep is recommended for adults. However, due to sleep pattern changes, older adults may need more sleep. As we age, we take longer to fall asleep, sleep more lightly and may wake up several times at night.

 

Morning Routine

A morning routine entails doing the same tasks in the same order daily. It will help you to prepare for your day, reduce stress, and put you in control of your time. Think about how much time you will devote to your routine and what you want to do during that time. 

For example, a person might have a 45-minute routine that consists of waking up, drinking cold water to boost metabolism, stretching to increase blood circulation, eating breakfast, reading the newspaper, and revisiting daily goals.

 

Handle Priority Tasks First

Focus your energy on the important tasks to reduce stress and prevent feeling overwhelmed. The key is to identify and prioritize your work the evening before. The Eisenhower Matrix is an effective tool for planning and prioritizing your tasks. First, make a list of the tasks that you are responsible for. Next, categorize each task as follows.

 

• Important and Urgent, “Do”: These are the highest priority tasks to be completed first. 

• Important but not Urgent, “Schedule”: These tasks are important, but schedule them for a later date or time. 

• Not important but Urgent, “Delegate”: These are tasks you can assign to someone else.

• Not important and not Urgent, “Eliminate”: Delete these tasks from your list.

 

Conclusion

 

Finding balance in life can be difficult, but it is essential for your health. The practice of self-care, including time management, helps you be your best while allowing you to control your time. The preceding strategies for self-care will make you stronger physically and mentally, promoting balance between your career and your well-being.

 

References

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7799745/

 

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/healthy-diets/hlv-20049477

 

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

 

https://www.nhlbi.nih.gov/health/sleep/why-sleep-important

 

https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898

 

https://www.lifehack.org/876079/prioritization-matrix

 

5 Ways To Boost Memory And Concentration

It is normal to be forgetful occasionally, for instance, forgetting where you put your phone or keys. It happens to us all as a result of our busy lives where we may be juggling multiple things at a time causing our focus and concentration to be divided. Lapses in memory and forgetfulness become a problem when you experience episodes of poor memory consistently. 

 

Many factors come into play when a person experiences memory loss, such as age, genetics, and some medical conditions that may affect the brain. To prevent this from happening, there are many manageable things that you can incorporate into your routine through your diet and lifestyle changes that can help boost memory and concentration and protect your brain against dementia or Alzheimer's. 

 

Below are five ways you can boost your memory and concentration: 

 

Train Your Brain

 

Just like you have muscles in your body that you train through lifting weights, your brain is a muscle too which you should train through various activities that allow it to work and learn new things. When you continuously learn new things and skills, you allow your brain to go through a process called neuroplasticity.

 

This helps the brain to constantly grow, adapt, change, and boost memory and concentration. You can learn many new skills over the internet nowadays by studying and doing new certifications to upskill yourself and taking part in a local group to learn a new sport or skill. 

 

With the regular use of these mental workouts, your mind is constantly challenged to grow and evolve, thereby, improving memory. By training your brain to learn new skills and knowledge, you can improve memory, concentration and boost your problem-solving skills.

 

Exercise

 

Exercise and movement not only have a positive impact on your physical health but also on your mental and emotional health. Daily exercises can help reduce the risk of cognitive decline that you experience with age and help prevent and protect your brain from degeneration. 

 

Studies claim that aerobic exercises like brisk walking, running, hiking, swimming, or dancing can help boost memory in patients who have been diagnosed with early Alzheimer’s.

 

Meditate

 

A daily mindfulness meditation practice can help boost memory and improve focus and concentration. It can improve brain function, improve both short and long-term memory, and reduce brain degeneration markers. Incorporating a daily meditation practice, even if it is only 5 minutes long can increase brain plasticity. 

 

Get enough quality sleep

 

Getting a restful night’s sleep of 7-9 hours is crucial for brain health. Constant sleep deprivation and a disrupted circadian rhythm can lead to cognitive decline and impairments leading to memory loss and lower focus. Our bodies and minds rest at night when we sleep; allow your brain to repair itself by practicing good sleep hygiene and getting at least 7-9 hours of uninterrupted sleep. 

 

Reduce Sugar Intake

 

Sugary desserts are a treat for our taste buds, but they play havoc on our brains and cause memory loss. Researchers claim that a diet high in sugary drinks and food is linked to developing Alzheimer’s and may cause a lower brain volume in total. Avoid highly processed sugar food like fruit juices, and desserts, and try to add natural sugars found in fruits into your diet. 

 

There may be some risk factors that may make you more prone to memory loss like genetics but there are lifestyle changes that you can make to boost your brain health and reduce the risk of memory loss and impairment. 

 

Try to avoid highly processed and refined sugars in your diet, avoid being sedentary, be more physically active, and practice meditation every day to boost your memory and concentration. This can be beneficial to your overall health and well-being and reduce your stress levels. 

 

Your Improvement, Your Journey: Personal Growth Tactics

Written By: Ian Garza

Embarking on a journey of self-improvement requires dedication, knowledge, and a willingness to embrace change. This guide is tailored to inspire and equip you with effective strategies to enhance your well-being. Embrace these principles to unlock a healthier, more fulfilled you.

Embrace Movement Whenever You Can

Physical activity is a celebration of your body's capabilities. Beyond physical benefits, exercise is a powerful tool for mental clarity and emotional stability. Whether it's a morning run or a dance class, find joy in movement and let it become a sanctuary for your well-being. Regular exercise boosts endorphin levels, elevating your mood and combating stress. It also helps in building resilience, improving sleep quality, and fostering a sense of accomplishment.

 

Hydration: The Essence of Vitality

 

Water, the source of life, is often overlooked in its importance. Consistent hydration is the cornerstone of health, facilitating critical processes within your body. Strive to consume at least two liters daily. This simple yet profound act can revolutionize your physical and mental performance. Adequate water intake aids in detoxifying the body and enhances cognitive functions. It also plays a vital role in maintaining skin health and preventing dehydration.

 

Navigating the Path to Sobriety

 

If sobriety is your goal, know that seeking help is a sign of strength. In times of struggle, do not hesitate to seek help locating available treatment. Rehab can offer the guidance and support needed to reclaim control over your life. Recovery is a journey that requires patience and perseverance, and rehab provides the tools and support necessary for this path. It's a safe space to understand and overcome the challenges of addiction, offering a new perspective on life.

 

The Miraculous Benefits of Vitamin C

 

Vitamin C is a powerhouse for health and beauty. Its ability to increase skin elasticity by a staggering 61.4% surpasses even the most acclaimed cosmetic creams. In this era of health uncertainties, like the pneumonia virus outbreak, the immune-boosting properties of Vitamin C are indispensable. It also aids in wound healing and acts as a powerful antioxidant, protecting the body against free radicals. Regular intake of Vitamin C can lead to improved heart health and lower the risk of chronic diseases.

 

Yoga: Harmony of Body and Spirit

 

Yoga is not just exercise; it's a bridge to inner peace. This ancient practice weaves together physical postures and mindful awareness, promoting a unique equilibrium of body and mind. Embrace yoga as a tool for flexibility, strength, and serenity. Practicing yoga regularly can lead to improved posture and reduced back pain. It also encourages deep breathing and mental focus, which are essential for stress management.

 

The Art of Meditation: A Refuge for the Mind

 

In the chaos of everyday life, meditation offers a haven of tranquility. This practice of mindfulness and concentration can transform your mental landscape, reducing stress and fostering a profound sense of inner calm. Meditation improves self-awareness and emotional well-being, allowing for better handling of life's challenges. It can also enhance creativity and problem-solving skills, making it a valuable tool for personal and professional growth.

 

Nutritional Wisdom: Eating for Life

 

The food you consume is the fuel that drives you. A diet rich in fruits, vegetables, and lean proteins is not just about maintaining health; it's about enriching your life. Nourish your body and soul with choices that reflect a commitment to your well-being. Eating healthily can lead to a more balanced mood and sustained energy levels throughout the day. It also supports immune function, reducing the risk of illnesses and promoting longevity.

 

Your journey to self-improvement is a testament to your strength and determination. By adopting these practices, you are not only transforming your life but also setting a foundation for lasting health and happiness. Embrace this journey with an open heart and mind, and witness the remarkable changes that follow.

 

Gain insights and inspiration from Dr. Tan Kwan Hong – start exploring today!

 

Image by Freepik

5 Advanced Biohacking Techniques

Now that you have mastered the basic steps in biohacking it’s time to amp it up. There are truly endless possibilities when it comes to biohacking. This is because biohacking involves making daily changes that improve your wellbeing by doing whatever needs to be done to get to reach your ideal health and performance goals. The following five biohacking techniques to advance your journey will help get you on track.

 

Get a Blood Test 

 

Getting blood tests is essential to biohacking. It is the best way to know what is truly going on in your body before your body even has a chance to inform you that there is something wrong. Blood tests help identify the areas you need to improve from getting enough vitamins to managing your cholesterol to improving overall organ function. Each year you should test your blood sugar levels, cholesterol, vitamin levels and get a complete blood count. Notice any areas that are not in the optimal range then improve them by changing your diet and by adding supplements when needed. 

 

Advance Your Nutrition 

 

Advance your nutrition by starting the elimination process. Do not make the mistake of eliminating everything from your diet all at once though. Start with one area and work your way through each day or each week. This way you are sure to accomplish your goals. Plus, it makes it easier in the long run to make slower changes. A good place to start is by eliminating sugary drinks. Once you are feeling really encouraged drop sugar all together. Eventually, you will want to eliminate sugar, processed foods, and unhealthy fats. You can do this by replacing them with healthy fats, two servings of fruit, grass-fed, antibiotic free proteins and vast quantities of vegetables. 

 

Get Outside

 

Getting outside and embracing Mother Nature is a great way to improve your mood, health, and overall well-being. This is because it forces you to get moving and soak up vitamin D from the sun. Vitamin D is essential for optimal bone growth. Vitamin D deficiency is linked to breast cancer, obesity, depression, andcardiovascular disease. Studies have shown that vitamin D deficiencies are becoming very common due to people being indoors more. The best way to get Vitamin D is from the sun. Start by getting at least fifteen minutes of sun a day. Use this time to go for a walk and avoid sitting down. According to a study by Harvard Medical School, being too sedentary is linked to early death. May as well get moving while you’re soaking up those rays.

 

Meditate 

 

Free your mind of stress by starting your day off with meditation. Find a quiet place to sit and close your eyes. The way you choose to meditate is up to you. You can let your thoughts run free or focus on your breathing. The goal of meditation is to find your inner calm and silence your mind from everyday stress and concerns so that you can go about your day in a positive frame of mind. Start with five minutes a day and see how it improves your daily life. Find a balance that you feel is optimal. Meditation hacks your brain and can lead to increased productivity, reduced stress, and even help curb unwanted cravings. 

 

Boost Your Exercise Routine

 

Now that you have tracked your daily exercise it's time to boost it up a bit.  Find areas that you feel that you are slacking in and implement new exercises to improve those areas. The best way to biohack your exercise routine is to do high-intensity interval training or HIIT. HIIT improves muscle tone and helps improve brain function at the same time. 

 

HIIT is simply alternating bursts of vigorous exercise with a short active rest period. For example, a high-intensity interval training routine could be one minute of sprinting with thirty seconds of walking or one minute of jumping jacks with a thirty-second walk to rest. 

Keep these techniques in mind throughout your journey. These advanced biohacking techniques will lead you to overall greater health with a better attitude and more productivity in your life. 

 

8 Techniques That Stop Anger in its Tracks

You can’t believe they did it. Of all people, turning on you this way. You want to react in kind, drawing on the anger flowing through you to lash out. Make the other person hurt every bit as much as you do right now.

 

Wait a minute. You can’t. You’re not that person. You don’t want to BE that person. You’re better than this.

 

But how do you stop anger in its tracks before it gets the best of you?

 

Take a Walk

 

The physical act of walking will burn off some of the adrenaline while getting outside, giving you a distracting change in scenery. And it works even better if you’re walking away from the object of your anger. Sometimes all you need is some space.

 

Pay Attention to your Muscles

 

Like walking, exercise is good. Also, anger tends to tighten you up, so a good stretch, or even better practicing progressive muscle relaxation, will knock the tension out.

 

Say Something

 

Choose a pet phrase or mantra which calms you. Say it several times, slowly, and deliberately to put your focus elsewhere.

 

Visualization

 

Escape somewhere else. Remove yourself from the situation that has made you mad and find a quiet place where you can visualize something peaceful. Build in as much detail as you can to make it as real as possible. Stay in this vision until you feel yourself start to calm down. 

 

Do Something Grand

 

Take your anger and turn it into activism. How can you use this to change the world? Sign (or start!) a petition. Volunteer. Get involved in the community and make the world a better place. 

 

Write About It

 

Journaling can help you to work through your emotions in a way that might even help prevent you from getting mad the next time around. Understanding what it was about the event which triggered you will help reshape the trigger entirely.

 

Switch Perspective

 

It can be hard to use empathy when you’re upset. But if you can see things from their perspective, it might help you to calm your response. Many times, anger comes from misunderstanding the situation.

 

Forgive

 

This technique falls under expert level of anger management. By being the bigger person and forgiving the other, you’ll find you no longer have reason to be mad at all.

 

The key to all of these is simple: don’t let anger take control. The last thing you need is for you to fall under the power of negative emotion. Use the anger to make a better place or let it go entirely. In the end, you’ll be happier you did.