<\/p>\n “We know that maintaining an aligned posture and that strengthening core abdominal muscles can work wonders on evening the stress on the book, relieving pain and preventing future occurrences,” says Neel Anand<\/a><\/strong>, MD, professor of orthopedic surgery and director of spine trauma at Cedars-Sinai Spine Center. Therefore, if you want to alleviate back pain and improve your posture, he suggests doing more ab exercises at the gym and focusing on better posture while you sit at your desk at work.<\/p>\n <\/p>\n “The biggest mistake people make as they get older is to expose their eyes to light in the hours before bedtime,” says Richard L.<\/strong> Hansler<\/strong>, PhD, author of Avoid Alzheimer’s Disease: Eliminate blue light at night<\/em><\/a>. “The blue rays in ordinary white light stop the body from making melatonin. Melatonin can flow for about 12 hours if one avoids blue light in the evening, and that’s easy to do if you use light bulbs that don’t make blue light or wear glasses that block blue light.”<\/p>\n <\/p>\n “So many of us want to be the busiest people we know, but to be constantly on high alert is horrible for our bodies,” explains\u00a0Erin Wathen<\/a><\/strong>, a certified life and weight loss coach. “When we’re stressed, our hormones are out of whack, we aren’t getting enough sleep, and we can’t think straight.”<\/p>\n <\/p>\n “The biggest mistake for the over-40 crowd is not moving at all,” says\u00a0Jeanette DePatie<\/a><\/strong>, a licensed fitness instructor who works with clients of all ages, shapes, and sizes. “Healthy movement is one of the most important things you can do for your life and your health.” Even if you’re just walking through the park every day, a little bit of locomotion goes a long way.<\/p>\n <\/p>\n One of the biggest health mistakes you can make is skipping the sunscreen portion of your skincare routine<\/a>. Even in the winter, the sun’s UV rays can do some serious damage<\/a> to your smooth skin, and “so many skin concerns can be alleviated with regular use of good SPF,” says Inessa Fishman<\/a><\/strong>, MD, a facial plastic surgeon in Atlanta, Georgia.<\/p>\n <\/p>\n Sweat all you want, but it’s simply impossible to outrun an unhealthy diet\u2014literally. “A big health mistake is believing that you can exercise enough to beat the effects of a bad diet,” says\u00a0Stephanie D. McKenzie<\/strong>, CRC, a certified sleep science coach and founder of The Healing Firm<\/a>. For older adults, it’s important to “take the time to figure out what dietary rituals work” to shape your body’s health from the inside out.<\/p>\n <\/p>\n Whether you’re 45 or 25, dieting isn’t the answer to your excess weight problem. “Diets require food restriction, which leads to obsessive thoughts about those foods and binging,” explains Alison Barkman<\/a><\/strong>, a registered dietitian and certified intuitive eating counselor. Dieting will also speed up muscle loss, which decreases your metabolism, she says.<\/p>\n It’s perfectly acceptable\u2014and even encouraged\u2014to take control of your eating habits<\/a>, but you should do so in a way that won’t lead to a myriad of health problems.<\/p>\n <\/p>\n For women and men approaching middle age, working out too much is just as bad for the body as not working out enough. In fact, a 2012 study published in the journal Preventative Medicine<\/em><\/a> found that anything above 7.5 hours of exercise per week can harm your mental health.<\/p>\n <\/p>\n How much time you take off from work has a surprisingly substantial impact on your mental and physical well-being. In a 2018 study published in The Journal of Nutrition, Health & Aging<\/em><\/a>, Finnish researchers who tracked 1,222 middle-aged males over a 40-year period found that the subjects who took three weeks or less of vacation annually had a 37 percent greater chance of dying during the study compared to those who made the most of their time off\u2014even when other factors like diet and exercise were taken into consideration.<\/p>\n <\/p>\n As you age, you need to make time for brain exercises in order to stay sharp and keep your memory in tact. “Lifelong learning is critical for our brains to continue to grow with age,” says Krystal L. Culler<\/a><\/strong>, DBH,\u00a0an Atlantic Senior Fellow with the Global Brain Health Institute. According to the cranium expert, engaging in even just two hours of brain exercises every week is enough to mold your memory<\/a>.<\/p>\n <\/p>\n Magnesium<\/a> is a mineral that the body needs for essential functions like muscle movement, blood glucose regulation, and bone health. When you don’t get enough magnesium from the foods in your diet, research has found that you are more likely to suffer from things like bone fractures<\/a> and high blood pressure<\/a>. Thankfully, though, “magnesium levels can be boosted through dietary changes and supplements with the help of one’s medical provider,” notes Chirag Shah<\/strong>, MD, a board-certified emergency physician and co-founder of Accesa Labs<\/a>, so make sure that you’re getting your levels tested regularly.<\/p>\n <\/p>\n “It is hugely important to eat protein to help maintain muscle as we get older so that we can stay active in our daily lives,” says Emma Green<\/a><\/strong>, a certified personal trainer and health coach. Whether you’re getting your protein for the day in the form of a filet of salmon or a scoop of whey powder, just make sure that you’re not skimping out on this nourishing and all-important nutrient.<\/p>\n <\/p>\n “Most people avoid fats when they’re trying to lose a few pounds<\/a>, but that’s not how it works,” says Allen Conrad<\/a><\/strong>, a chiropractor and certified strength and conditioning specialist. “Polyunsaturated fats are good for the body, and they can also help reduce cholesterol levels.”<\/p>\n Even when you’re on a diet, make sure that you’re still eating healthy fats like nuts, avocados, flax seeds, and chia seeds in order to give your body the nutrients it craves.<\/p>\n <\/p>\n When it comes to maximizing your strength and making the most of your muscles, it’s just as important to stretch as it is to exercise\u2014especially as you start to get older. “As we age, muscles and tendons are more vulnerable to injury,” Conrad says. “Due to the risks of pulling a muscle and the time it takes to recover as we age, making a regular stretching program part of your daily routine will help keep you moving.”<\/p>\n <\/p>\n You probably already know by now all of the benefits of drinking water\u2014healthier skin, a stronger immune system, etc.\u2014but it’s even more important to guzzle down your H2O as you age. As one meta-analysis published in Nutrition Reviews<\/em><\/a> notes, while water makes up 75 percent of an infant’s bodyweight, it only compromises 55 percent of an elderly individual’s. What this means is that as you age, your water reserves get more and more depleted, therefore making it more essential for you to up your fluid intake and stay hydrated.<\/p>\n <\/p>\n People in their 40s should be experienced and knowledgable enough to understand that being healthy isn’t necessarily about how many calories you consume. Rather, “listening to your body’s hunger and fullness cues is often the ideal way to determine what, when, and how much to eat,” says registered dietitian\u00a0Jessica Jones<\/a><\/strong>.<\/p>\n <\/p>\n If you haven’t quit smoking by now, then let these harrowing fast facts lead you in the right direction: According to the CDC<\/a>, more than 16 million Americans are currently living with a smoking-related illness. In the United States, cigarettes are responsible for more than 480,000 deaths annually; worldwide, that number is almost 6 million. For the sake of your health, you should quit smoking as soon as possible.<\/p>\n <\/p>\n “Most people spend a lot of time each day taking care of their face<\/a>, skin, hair, and teeth, but feet often end up being overlooked when it comes to daily routines,” says Velimir Petkov<\/strong>, MD, a board-certified podiatrist and resident doctor at Premier Podiatry<\/a>.<\/p>\n To keep your feet happy and healthy, Petkov recommends never wearing old footwear and never wearing high heels for an extended period of time. Additionally, the doctor suggests seeking the help of a professional as soon as you notice any pain or discoloration in your lower extremities. “Checking with a podiatrist in a timely manner allows for early diagnosis and easier treatment,” he explains.<\/p>\n <\/p>\n “The bad habits that we sometimes get into\u2014eating, drinking, not exercising, etc.\u2014can catch up with us, especially as we age,” says\u00a0 Kimberly Gomer<\/strong>, RD, LDN, director of nutrition at the\u00a0Pritikin Longevity Center + Spa<\/a>. “Our biggest mistake is not acknowledging that our bodies are changing and we need to adjust our lifestyles accordingly.”<\/p>\n <\/p>\n Don’t try to fight your way through the flu<\/a> or any other illness. While toughing it out might have worked in your 20s and 30s, after 40 your body needs the appropriate amount of time to recover. Plus, you need to be careful about going outside when you’re sick, as it doesn’t take much for a virus like the flu to spread from one person to another<\/a>.<\/p>\n <\/p>\n “Though the cost of health insurance premiums increases as we age, none of us can actually afford to go without coverage,” says\u00a0Ruth Linden<\/strong>, PhD,\u00a0founder and president of\u00a0Tree of Life Health Advocates<\/a><\/u>. Health insurance might be expensive, but the costs you’ll incur in the hospital without them are much worse.<\/p>\n <\/p>\n “If you’re chronically missing out on sleep, you could be at risk for serious health complications such as obesity, heart disease<\/a>, and some cancers,” says Ashley Little\u00a0<\/strong>of Mattress Advisor<\/a>. Plus, older bodies require adequate amounts of sleep in order to repair themselves, so make sure that you’re getting the recommended six to eight hours if you want to be well-rested and physically restored.<\/p>\n <\/p>\n We’re sorry to report that those dreaded dentist visits<\/a> don’t stop once you reach adulthood\u2014or at least they shouldn’t stop if you care about your oral health and hygiene. Sure, getting poked and prodded by the dentist isn’t fun no matter how you look at it, but it does help you keep your teeth and gums in pristine condition.<\/p>\n <\/p>\n According to the National Breast Cancer Foundation<\/a>, breast cancer<\/a> is the second leading cause of cancer-related death among women. Though it’s impossible to protect yourself entirely from the disease, one thing is for certain: the sooner you catch the condition, the better your chances are of treating it.<\/p>\n Even if you aren’t experiencing any symptoms, getting an annual breast exam could help detect cancer. According to a 2016 study published in Current Oncology<\/em><\/a>, when Canadian researchers analyzed the dataset for 6,333 breast cancer patients, they found that “a significant number of cancers would have been missed if a clinical breast examination had not been performed.” Given that the exam is minimally invasive and takes little time, there’s really no reason\u00a0not<\/em> to get one at least once a year.<\/p>\n <\/p>\n Bottling up your emotions instead of sharing them with someone actually does more harm than good. Your 40s are a time to reflect\u2014on career choices, on family, on accomplishments, on the future\u2014and “the myriad of emotions that are triggered with this state of reflection need an effective outlet,” says a licensed clinical psychologist Melissa Robinson-Brown<\/a><\/strong>, PhD. “Otherwise they will resurface as physical symptoms and mental health<\/a> difficulties.”<\/p>\n <\/p>\n “In our 40s we are invested in our careers and in acting as caregivers, both parenting youngsters and stepping in when help is needed with older generations,” says\u00a0Helena Plater-Zyberk,\u00a0<\/strong>co-founder of wellness network\u00a0Supportiv<\/a>. “With all these time commitments, the mistake is that we don’t devote time to our self-care and to maintaining our own support network community.” Of course, dealing with your responsibilities is important, but so is attending to your own wants and needs. Take a bath, book a facial, take a nap\u2014you’ve earned it.<\/p>\n <\/p>\n Don’t let your doctors prescribe you more medications than necessary. Per one 2016 study published in the Journal of the American Geriatrics Society<\/em><\/a>, taking five or more medications is linked to frailty in older adults, which in turn increases the risk for potentially fatal falls.<\/p>\n <\/p>\n “It’s been shown that consuming sugar activates aging pathways and can accelerate the aging process, so avoiding processed and packaged foods and anything with refined (white) sugar can go a long way,” says\u00a0Rachel Fiske<\/strong>, NC, CPT-NASM, a member of the advisory board for\u00a0Family Living Today<\/a>. You don’t have to ban sugars from your diet completely, but monitoring your fructose intake will help you keep your blood sugar and aging in check.<\/p>\n <\/p>\n By the time you’ve reached adulthood, it shouldn’t come as a surprise to read that drinking beverages like soda and fruit juice is a big no-no. Not only are these sips loaded with sugar<\/a>, but they’re also a colossal waste of calories.<\/p>\n <\/p>\n If you think that using artificial sweeteners in lieu of regular sugar is helping you lose weight, then think again. Though artificial sugars are relatively new to the market, in a 2010 study published in the Yale Journal of Biology and Medicine<\/a><\/em>, scientists were able to prove that substitutes like sucralose and aspartame actually cause the body to have even more cravings\u2014leading to weight gain and obesity.<\/p>\n <\/p>\n Happier couples<\/a> are healthier couples. That’s according to Brigham Young University<\/a> researchers who tracked 1,681 married individuals over a 20-year period and found that subjects with less conflict in their relationship were more likely to report being in tip-top shape. So, for the sake of your mental and physical well-being, make sure that you aren’t neglecting your marriage.<\/p>\n <\/p>\n Having fun in the bedroom isn’t just a good time\u2014it’s actually beneficial for your brain, too. That’s according to a 2017 study published in The Journals of Gerontology<\/em><\/a>, which concluded that older adults who regularly engaged in sexual activity performed better on verbal fluency and visual perception tests.<\/p>\n <\/p>\n What do gardening<\/a> and your health have to do with one another, you ask? More than you think.<\/p>\n Not too long ago, researchers from Texas A&M University and Texas State University<\/a> discovered that older adults with a green thumb are more likely to eat an adequate amount of vegetables. Seeing as malnutrition is a huge risk factor for death\u2014in older individuals especially\u2014planting a gardening could be the key to living a long and happy life.<\/p>\n For the sake of both your own welfare and the welfare of others, you should spend more time giving back as you get older. One 2014 study published in Psychological\u00a0Bulletin<\/a>\u00a0<\/em>found that volunteers over the age of 50 experienced a decrease in depressive symptoms, greater longevity, and fewer functional limitations\u2014on top of the happiness they felt after doing good.<\/p>\n “Resistance training, even in the most elderly cohorts, has been shown to increase protein synthesis<\/a>, which in turn helps offset the worst of sarcopenia<\/a>, or the loss of muscle tissue,” explains\u00a0Matthew Dawson<\/a><\/strong>, a personal trainer and exercise professional in Boulder, Colorado.<\/p>\n Sarcopenia becomes a bigger threat the more you age\u2014but if you focus on weight training in addition to cardio at the gym, then you can protect your body and maintain your muscle mass well into your 40s and 50s.<\/p>\n![\"Man](\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2017\/09\/shutterstock_615567656.jpg?quality=82&strip=all\")
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