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Ways to Increase Your Longevity After 40 - MyHealth


Ways to Increase Your Longevity After 40


Medically Reviewed By
Dr. Ragiinii Sharma

Written By Kirti Saxena
on Feb 3, 2024

Last Edit Made By Kirti Saxena
on Mar 17, 2024


Are you in your early 40s? What did you do daily to make yourself healthy or improve your life? Do you exercise daily? Have to eat a balanced diet? Or are you one of them going with the flow and doing nothing? Don’t compromise your health; take charge of your health to stay healthy and enjoy your life.

Middle age is the time when most of the health challenges begin. But you can improve longevity by monitoring and managing the symptoms on time. It is your 40s when health issues start, like weight gain, high cholesterol, heart disease, or joint pain. Worried? What to do? Here, we have mentioned some exclusive tips following which you can live a healthy lifestyle, including exercise, maintaining a healthy weight, quitting smoking, and eating healthy may reduce the risk of many health diseases. Even if you have not given time to your health, it’s not too late. There are many ways to improve your quality of life. 

Five Healthy Steps to Increase Your Age

Here are some healthy habits you must follow to increase your life and longevity.

Be Active 

Many research studies show that people who follow an active lifestyle are at low risk of many diseases like heart disease, type 2 diabetes, high blood pressure, and cancers. Exercise is the best prospect you can do at home to stay active and avoid it. 

Exercise offers multiple health benefits, including: 

  • Improved heart health
  • Weight Management
  • Promotes bone health
  • Good mental health
  • Reduce the risk of chronic diseases
  • Helps to manage symptoms

If you are in your 40s, it’s good to exercise daily.  Try to start with a mix of exercises like aerobics, yoga, and strength training. If you are interested in outdoor activities, try walking, swimming, cycling, weight training, and more. Always consult your doctor to avoid complications, as strenuous exercises might impact your pre-existing health conditions. To get the persistence benefits, practice regularly, be consistent, give yourself a target, and achieve goals. After some time, you can see the visible results of good health and longevity.

Focus on Nutrition

Diet plays a vital role in maintaining a healthy lifestyle. Be vigilant about what you eat, how you eat, what portion you eat, foods that are not good for you, and more. Certain foods keep you healthy and promote overall health. Focus on a balanced diet by adding  Vitamins, magnesium, protein, and healthy fats.

  • Take a diet rich in fruits, vegetables, whole grains, and lean proteins. 
  • As metabolism naturally slows with age, managing portion sizes can help control weight and prevent overeating. 
  • Do not overeat, and avoid high-sugar and processed food.
  • Health issues like muscle pain start with aging, so it’s critical to ensure that you get enough calcium and vitamin D to promote bone health. 
  • Doctors advise people who have problems with high blood pressure to reduce salt intake. Consult your doctor and discuss what you should eat or not eat based on your health condition.
  • Foods like spinach, avocado, beans, nuts, and dark chocolate are rich in magnesium, which helps to reduce the risk of diseases like heart disease, Alzheimer’s disease, hypertension, and stroke. 
  • Be sure to eat meals to maintain energy levels and support your overall health. 
  • Antioxidants, like berries and leafy greens, help to fight against aging, so it’s good to add food rich in antioxidants.

Balance your hormone level.

Changing hormones can lead to emotional and physical change, especially in women. Hormones affect sleeping patterns, blood pressure, and other aspects of health, so it’s vital to know your hormone level and check your status in a timely manner.

  • Some hormones you must check regularly.
  • thyroid-stimulating hormone (TSH)
  • luteinizing hormone (LH)
  • estradiol
  • testosterone
  • follicle-stimulating hormone (FSH)
  • dehydroepiandrosterone (DHEA)

With aging, the hormone level decreases. Hormone receptors become less sensitive, leading to a decline in endocrine function as we age.

In women, the decline in estrogen levels leads to menopause. No similar pattern exists in males, but the testosterone level declines gradually.

Moreover, the human growth hormone decreases with age, which causes decreased muscle mass and strength and may increase the frailty risk.

Get quality Sleep:

Sleep is one of the valuable and integral factors that most people ignore due to busy schedules and lifestyles. But did you know research shows that getting enough sleep improves overall health and longevity? Good sleep improves your brain performance, mood, and health. Lack of sleep may impact your mental and physical health.  The National Sleep Foundation states that sleep problems may cause depression and prostate problems. Moreover, getting a good and satisfying sleep is crucial to avoid health issues.

  •  Create a calming and relaxing environment. Ensure a comfortable mattress, suitable room temperature, and minimal noise and light.
  • Don’t take large, caffeine-rich meals before bedtime.
  • Practice healthy habits like exercising daily, limiting alcohol usage, and managing stress.  

Quality sleep is a cornerstone of good health and longevity. By prioritizing and maintaining healthy sleep habits, you can significantly improve your overall well-being, cognitive function, and vitality well into your 40s and beyond.

Stop Smoking

Smoking and Alcohol- may cause several health issues if consumed in the long term. Many studies suggest that smoking may decrease the lifespan by up to 10 years. So keep in mind that it’s never too late, and try to quit smoking.  Smoking may increase the risk of heart attack and may cause long-term health issues.

Heavy alcohol consumption is linked with liver, heart, and pancreatic diseases. Furthermore, smoking may increase the chances of premature death by 17-18%. Keep an eye on alcohol consumption and try to minimize or stop it to improve your health and increase your lifespan.

Monitor Risk Factors

It is vital to consult with your doctor if you are facing any health issues. Be vigilant and listen to your body. Monitor risk factors and make timely decisions to avoid any inevitable health risks that may cause serious health issues. It is advisable to take regular full body checkups to know all the factors and issues in the body. Even if you don’t have any health issues, take regular exercise twice or thrice a year.

You must take diagnostic tests like- 


Maintaining a healthy and active lifestyle is important, especially after 40. Following the above tips, you can live a healthy life, protect yourself from inevitable health issues, and enjoy a healthy life. Never avoid your and always prioritize it. Take regular health checkups from Redcliffe Labs and consult with your doctor if you face any health issues.

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