As we age, maintaining a healthy lifestyle becomes increasingly crucial. After 40, adopting specific habits can significantly reduce your risk of chronic diseases and improve overall longevity. With the prevalence of heart disease, cancer, and other chronic conditions, making proactive health choices is more important than ever. Fortunately, small, manageable changes in daily routines can lead to substantial health benefits. Whether it’s adjusting your diet, incorporating physical activity, or managing stress, these habits can help pave the way to a longer and healthier life.
To learn about a few of the best habits you can integrate into your daily routine to reduce your mortality risk, we spoke to Dietitian Kimberley Wiemann MS, RDN, owner of Kimberley Wiemann Nutrition LLC and consultant with WowMD. From eating more high-fiber vegetables to reducing the intake of red and processed meats, her recommendations are grounded in scientific research and aimed at promoting overall well-being. These habits not only target specific health concerns but also contribute to a holistic approach to aging gracefully and healthily. By integrating these expert-backed habits into your daily routine, you can take significant strides towards enhancing your health and longevity after 40. Find all of her expert advice below.
1. Eat More High-Fiber Veggies
Incorporating high-fiber vegetables into your diet is essential for promoting digestive health and preventing chronic diseases. According to the American Cancer Society, Wiemann says, about 4.4% of men and 4.1% of women will develop colon cancer in their lifetime. Wiemann explains, “Eating a diet high in fiber can help lower the chances of developing colon cancer or other types of cancer.” Vegetables such as broccoli, Brussels sprouts, and carrots are excellent choices to boost your fiber intake. High-fiber veggies also help maintain a healthy weight by keeping you full longer, reducing the likelihood of overeating.
2. Lift Weights and Strength Train
Strength training is not just for bodybuilders. Building muscle mass has numerous benefits, especially as you age. Wiemann states, “Building muscle mass can have many benefits, including speeding up metabolism to maintain a healthy weight. Additionally, it can help maintain mobility and prevent injury.” Incorporate weightlifting or resistance exercises into your routine to reap these benefits. Regular strength training can also improve bone density, reducing the risk of osteoporosis and fractures, which is particularly important as you get older.
3. Reduce Intake of Red and Processed Meats
Heart disease remains the leading cause of death in America. Wiemann advises, “Reducing the intake of red meats and processed meats can help limit the intake of saturated fats, which are known to elevate cholesterol levels. High cholesterol can contribute to heart disease and stroke.” Opt for lean proteins like chicken, fish, and plant-based sources to protect your heart health. Additionally, replacing red and processed meats with plant-based proteins can introduce more beneficial nutrients into your diet, such as fiber, vitamins, and antioxidants, further supporting your overall health.
4. Reduce Stress
Chronic stress can have devastating effects on your body and overall health. Wiemann notes, “Chronic stress can lead to death because of the damage it puts on the body or because of unhealthy habits that develop in order to cope with stress.” Engaging in stress-reducing activities such as yoga, meditation, or even regular physical activity can help mitigate these risks. Chronic stress is also linked to various health problems, including hypertension, diabetes, and mental health disorders, making stress management a critical aspect of maintaining overall well-being.
5. Stay Hydrated
Hydration is more important than you might think. Wiemann tells us that a 2023 article in The Lancet suggests that staying adequately hydrated can reduce the risk of developing chronic diseases and dying younger compared to those who do not stay hydrated. She emphasizes the importance of water intake, encouraging individuals to drink plenty of fluids throughout the day. Proper hydration supports numerous bodily functions, including digestion, circulation, and temperature regulation. It also helps keep your skin healthy and can prevent urinary tract infections and kidney stones.
6. Decrease Intake of Processed Foods
Processed foods are often laden with unhealthy fats and high levels of sodium, both of which contribute to heart disease. Wiemann explains, “Not only will reducing the intake of processed foods help to avoid intake of saturated fats and sodium, but it should also encourage higher intake of non-processed foods such as fruits and vegetables, which can have cardioprotective attributes.” Focus on whole, natural foods to support your heart and overall health. Minimizing processed food consumption can also help manage weight and reduce the risk of developing conditions such as type 2 diabetes and hypertension.
7. Prioritize Sleep
It’s widely recognized that adequate sleep is a cornerstone of good health. Aim for 7-9 hours of quality sleep per night to help your body repair and rejuvenate, ultimately reducing the risk of chronic diseases. Good sleep hygiene practices include maintaining a regular sleep schedule, creating a restful sleep environment, and avoiding stimulants like caffeine and electronics before bedtime. Quality sleep supports cognitive function, mood regulation, and immune system health.
Bottom Line
Adopting these seven healthy habits can significantly impact your health and longevity, especially after 40. By eating more high-fiber veggies, engaging in strength training, reducing red and processed meat intake, managing stress, staying hydrated, and cutting down on processed foods, you can lower your mortality risk and enjoy a healthier, more vibrant life.
