The arrival of 40 and 50 years of age usually marks a period of greater stability and self-knowledge, but it also brings important changes in the functioning of the body. With more evident signs and new demands on the body, this moment becomes a strategic opportunity to review behaviors and adopt practices that promote greater disposition, balance and well-being over time.

This is a critical phase for health and longevity. “The choices made in this age group have a direct impact on the quality of life in the following decades and can slow down aging, in addition to preventing problems such as cardiovascular disease and cancer. The good news is that it is never too late to start. With consistent adjustments in everyday life, it is possible live well for much longer”, explains Dr. Patrícia Magier, a gynecologist specializing in Integrative and Functional Medicine.

Even small changes can have significant impacts on health, regardless of age. “It is already scientifically proven that even octogenarians can benefit from lifestyle changes. The incidence of Alzheimer’s, for example, is reduced by 54% by practicing physical activities three times a week for 30 minutes, regardless of the patient’s age”, highlights Dr. Aline Lamaita, vascular surgeon and member of the Brazilian Society of Angiology and Vascular Surgery.

Below, experts point out fundamental habits that, when adopted between the ages of 40 and 50, guarantee greater longevity and health over time. Check it out!

1. Practice physical exercise

From the age of 40, with intensification after the age of 50, the body begins to lose muscle mass, impacting strength, balance, metabolism and autonomy. To combat this process, known as sarcopenia, it is important to practice physical exercise to slow down and reverse this decline, which is possible even for people who were previously sedentary.

“It is recommended to carry out strengthening muscle exercises, such as squats and push-ups, at least twice a week to combat sarcopenia. To ensure muscle gain, exercises must be performed until failure, that is, until you can do just one or two more repetitions”, explains Dr. Patrícia Magier, who adds that aerobic activities are also essential, helping to reduce the risk of cardiovascular diseases, diabetes and cognitive decline.

“The recommendation is to perform at least 150 minutes per week of moderate activity or 75 minutes of intense activity. But even 10 minutes of walking a day already bring benefits. The most important thing is to maintain the daily habit to constantly stimulate the body and incorporate exercise into the routine”, he advises.

Bone health in aging

There is also benefit from physical activity for bones. “More than supporting the body, bone is now recognized as a metabolically active tissue. Bone hormones, such as osteocalcin, influence the metabolism energy, muscle function and systemic inflammation. The so-called Bone Optimization Pyramid places nutrition, physical exercise, sleep, supplementation and mental health as the basis for functional and independent aging […]”, explains Patrícia França, pharmacist and scientific manager at Biotec.

Muscular strength as a pillar of independence

Regarding muscular health, it emerges as one of the pillars of longevity. “Muscle is recognized as an endocrine and immunomodulatory organ, essential for glycemic control, insulin sensitivity and chronic inflammation. Preserving muscle strength and mass throughout life reduces the risk of falls, fractures, hospitalizations and functional loss in old age. […]”, reinforces Patrícia França.

2. Adopt a balanced diet

In this age group, many people notice some weight gain, believing it is due to a slowdown in metabolism, which is not quite true. “Up until the age of 60, on average, the body continues to spend almost the same amount of energy to keep functioning. This weight gain that many people notice is, in reality, more related to factors such as a sedentary lifestyle, small caloric excesses over the years and hormonal changes, which alter fat storage and hunger control”, explains gynecologist Dr. Patricia Magier.

So, a food A balanced diet is essential at this stage, not only for weight control, but also to reduce the risk of cardiovascular diseases, diabetes and osteoporosis, which usually develop silently between the ages of 40 and 50. “It is not necessary to follow a perfect diet or eliminate pleasurable foods. But it is recommended to adopt a balanced eating pattern”, he advises.

Simple adjustments to your diet can provide important benefits to your body. “Adopt a plant-based diet, reducing the consumption of animal protein and processed products. Vegetables should make up 75% of the dish. The food should be good, tasty and made with healthy ingredients”, recommends Dr. Aline Lamaita.

3. Prioritize your sleep

After age 40, sleeping well becomes both more important and more difficult than ever. “Factors such as hormonal changes, increased stress, weight gain and health can make it more difficult to have a deep, restful sleep”, explains Dr. Patrícia Magier.

Furthermore, according to the doctor, disorders such as sleep apnea and insomnia are also common in this age group. “But it is important to ensure a good night’s sleep, as too little sleep at this age can harm memory and promote problems such as obesity, diabetes and cardiovascular disease”, he warns.

The need for sleep is very individual, but the general recommendation is to sleep at least seven hours a night. However, as important as quantity is the quality of sleep, which can be improved with some care.

“To improve rest, try to have regular sleeping and waking times, expose yourself to natural light in the morning and create relaxing rituals before bed, avoiding screens, alcohol or intense exercise. And if you sleep for several hours and still wake up tired, it is important to see a specialist to check for sleep disorders”, adds the gynecologist.

4. Manage stress

Career, family, finances are issues that can generate great stress, especially at this stage of life. And the impact of these long stressful periods can be serious for your health. “Stress harms cardiovascular and cognitive health, accelerates the aging process and weakens the immune system. Therefore, taking care to control this stress is essential for maintaining health”, says the gynecologist.

In addition to quality sleep and physical activity, other strategies for controlling stress include investing in activities enjoyable, organize tasks, reduce screen time, take breaks throughout the day to slow down your mind and focus on breathing and meditation techniques.

Creating social bonds is also recommended. According to Dr. Aline Lamaita, there is extensive medical literature proving that interpersonal relationships have a great influence on the patient’s health and happiness. “In other words, keep the people you like close by. Talk, ask for a coffee, go out for dinner. And virtual friendship is not worth it, as nothing replaces eye to eye”, he adds.

5. See a doctor and get regular checkups

Between the ages of 40 and 50, many conditions, such as cardiovascular disease, diabetes and some types of cancer, emerge silently. That’s why, monitor Health is essential to identify any changes early and avoid more serious complications.

“Regular examinations help to detect conditions such as high blood pressure, high cholesterol or pre-diabetes at an early stage, when changes in lifestyle or simple treatments are usually enough to resolve them. Therefore, the ideal is to carry out annual blood, cholesterol and blood sugar tests, for example. Colonoscopy can also be indicated, as well as mammography, for women, and prostate cancer screening, for men”, recommends Dr. Pratricia Magier.

Regular medical monitoring is an essential ally in preventing diseases. “In addition, consultations with your doctor are also essential to discuss habits and carry out clinical assessments such as blood pressure and weight, in addition to receiving recommendations for specific tests according to your family and personal history”, concludes the doctor.

By Pedro Del Claro