Eight Health Tips for 40-Year-Old Men for a Healthier and Longer Life
Turning 40 is a milestone for men, symbolizing maturity and a prime period for career development. For women, it often involves balancing childcare, household chores, and demanding work routines. However, amidst the busyness, many may overlook their own health.
A recent survey published in the UK’s “Daily Mail” revealed that around three-quarters of Britons start worrying about their health at the age of 40 and regret not adopting healthier habits earlier. “40 is the watershed for health!” Before the age of 40, people might indulge in excesses and prioritize money over health. After 40, continuing to compromise health may lead to irreversible consequences.
The UK survey also indicated that despite 64% of people initiating lifestyle changes, half of them are concerned that even immediate action may not fully compensate for past damage to their bodies. Health expert Lindberg from the UK stated, “Nothing surprises more than people ready to discard bad habits. Starting to change now can undoubtedly help you live a healthier and longer life.”
- Eat Four Types of Food
In middle age, strive for a balanced diet. Besides maintaining regular eating habits and stopping at 70% full, incorporate fresh fruits, vegetables, and whole grains into your diet. Reduce consumption of fried and grilled foods, avoiding overindulgence in rich meals. A Japanese study suggests that after 40, consider including four types of food in your diet: soy products to enhance bone density, oats to lower cholesterol, almonds to control blood sugar, and consuming deep-sea fish four times a week to improve hypertension.
- Quit Smoking Quickly
Tobacco and smoke contain over 250 toxic or carcinogenic substances, posing significant risks to the respiratory and cardiovascular systems. It is never too late to quit smoking! Research shows that quitting at 40 can extend life by nine years. Additionally, as careers advance, social engagements may increase, and while moderate alcohol consumption can be enjoyable, it is crucial not to overindulge. Drink in moderation, limiting consumption to two liang for low-proof spirits, one liang for moderate spirits, and less than 25 milliliters for strong spirits, with a maximum of one bottle of beer per day.
- Engage in Strength Training
As metabolism slows down after 40, the risk of obesity increases. Without proper exercise, the likelihood of developing chronic diseases doubles. Professor Cook from Leeds City University suggests that after 40, muscle mass gradually decreases. It is advisable to engage in strength training such as dumbbells, barbells, and resistance bands three times a week, performing 8-10 sets each time. If time is limited, a 30-minute walk or brisk walk every day can also be beneficial for health.
- Change Your Mindset, Simplify Life
Around the age of 40, many face a “midlife crisis,” possibly encountering career stagnation and increased family responsibilities. Dr. Xiao Zhenyu, a psychology Ph.D. from Peking University, emphasizes that middle age is about mindset. If accumulating knowledge and experience was additive in youth, after 40, it’s about subtraction—clearing negative emotions in a timely manner. Adjust the balance between work and life, focus more on oneself and family, promoting a more open-minded approach.
- Adjust Marital Relationships
At 40, the sweetness and romance of love and marriage may diminish, giving way to daily routines and a sense of monotony. Marriage can still be invigorated after 40; plan an annual trip, cultivate shared hobbies, relive the feelings of courtship, and rekindle the sparks of love.
- Prioritize Regular Check-ups
In traditional Chinese medicine, organs and meridians begin to decline after the age of 40, reflected in the gradual loosening of the skin, diminished facial luster, whitening of hair, and increased vulnerability of the cardiovascular system. Accumulation of chronic diseases starts, making regular check-ups essential. Besides basic parameters like blood pressure and blood sugar, individuals over 40 should include examinations for blood vessels, prostate, bones and joints, Helicobacter pylori infection, tumor markers, breast health, cervical health, and thyroid function.
- Start Brain Health Activities
After 40, many find themselves easily distracted and forgetful, indicative of an impending “cognitive crisis.” Engage in daily “aerobic exercises” for the brain. Examples include reversing the clock and calendar to increase viewing difficulty, altering the route home to rediscover the surroundings, and periodically rearranging home decorations. Additionally, detoxify the brain regularly through activities that induce relaxation, such as laughter, meditation, and listening to music.
- Protect Your Teeth
After 40, saliva secretion decreases, reducing oral self-cleaning ability. Teeth may begin to encounter problems such as periodontitis, toothache, and swollen gums. Therefore, oral health becomes more crucial in middle age. Besides daily brushing, consider an annual dental cleaning.
