Muscle up
Starting at age 40, we lose about 1 percent of muscle mass per year.
So people can benefit from incorporating weight-bearing exercises, along with cardiovascular exercise, into a weekly physical activity plan, Mangieri said. “Even if it’s using cans of soup to do some bicep curls — it doesn’t have to be in a gym, it just needs to be some sort of resistance training,” Mangieri said.
As we age, we also become less flexible. Mangieri suggested adding yoga or Pilates, which can help improve flexibility, core strength, balance and range of motion. “If we can maintain our muscle mass and maintain our strength, then as we get older, we can continue to do the things we enjoy doing,” Mangieri said.
Fiber is your friend
The days of gorging without gaining weight are over. And as your metabolism slows around age 40, eating fewer calories can boost health. But you should also make sure to get adequate fiber and fluids, Mangieri said.
“We want to make sure the calories that are decreasing come from things like sweets, but we keep those high-fiber foods in the diet, and we also make sure we meet our fluid needs. That’s really important,” Mangieri said. “Make sure that our daily eating plan is packed full of nutrient-dense food, like lean protein, fruits and vegetables and low-fat dairy and whole grains.
“Those items are important through all the stages of life, but as we get older, we want to make sure we maintain those high-nutrient foods even though our caloric needs are less,” Mangieri said.
Consider the big picture of your lifestyle
Dr. Elizabeth Jackson, an assistant professor at the University of Michigan emphasized the difference that a generally healthy lifestyle can have on preventing heart attacks and strokes.
For cardiovascular events, “we know that the risk increases with age, and you can’t get younger. There’s no cure for getting older,” Jackson said.
But losing the spare tire around your middle could help you not only fit into your clothing, but reduce the risk for heart disease, diabetes and vascular diseases. “When you think of lifestyle modifications, there’s a lot of bang for your buck in all different factors,” Jackson said.
Doing regular physical activity, reducing stress levels, maintaining a healthy weight and a eating a diet high in fruits, vegetables and polyunsaturated fats all “help keep our blood vessels healthy,” Jackson said. “And that keeps our heart healthy, that keeps our brains healthy, and it really helps us prevent that waistline increasing. An investment in healthy lifestyle will pay off through every subsequent decade,” she said.
Butt out
Age 40 should include a reality check for smokers.
“If you’re a smoker, it’s time to take this seriously and stop it by whichever way, shape or form. Get some help,” Zoghbi said.
Quitting “is not easy, but believe me, it will decrease the incidence of everything bad that you can think of, from heart attacks [to] heart disease, stroke, kidney failure as well as lung cancer and lung disease,” he said.
Thyroid check
People who feel worn out, and are gaining weight and whose hair and skin have lost their luster, may consider getting their thyroids checked. This neck gland helps control energy levels and regulates hormones, and 40 is a time “when thyroid disease can show its face,” Fryhofer said.
A test can determine if your thyroid is functioning as it should, she said. An underactive thyroid is primarily results from genetic condition causes, but you can stave off its complications with prescription medications, Fryhofer said.