Health and lifestyle errors can sneak up on you in the midlife and, next thing you know, a routine checkup finds your blood pressure’s up or your blood sugar’s out of whack, explains the TIME.
“If you’re not using 40 as that check-in point and that turnout time, those issues will start compounding,” leading to chronic conditions, like heart disease and diabetes, says Heather Provino, an exercise physiologist, and sports psychologist.
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Here are some common mishaps and tips to get you back on track:
- Being addicted to your mobile phone- A 2011 Harvard review links prolonged television viewing with an increased risk of type 2 diabetes, cardiovascular disease, and all-cause mortality. More recently, researchers at Brigham & Women’s Hospital in Boston found that blue light—the kind emitted by tablets, cell phone, e-readers and other devices—disrupts the body’s natural circadian rhythms, making it harder to get a good night’s rest.”We’re creating a generation of sedentary behavior that wasn’t natural, say, even 20 years ago,” Provino cautions.
Tip: Take a 10-minute standing break every hour that you’re using your screens. - Not making sleep a priority- Your body and brain need time to reboot and recharge. Adults 18 to 64 require about 7 to 9 hours of sleep. Skimping on shut-eye can cause a number of health issues, including raising your risk of hypertension, stroke, and obesity. It may be a factor in depression, and there’s evidence that being sleep deprived promotes biological aging, making you look older than you are.
Tip: Create a relaxing bedtime ritual—no cell phones in bed, please. - Skipping meals- Daytime fasting may seem like the perfect dieting hack. Wrong: You’re more likely to overeat or splurge on junk food later in the day. Over time, missing meals can muck with your metabolism, setting you up for type 2 diabetes. Nearly two-thirds of adults with diabetes get diagnosed between ages 40 and 64.
Tip: Katharine Taber, M.D., a board-certified gynecologist, and director of the Women’s Wellness Center at LifeBridge Health, based in Baltimore, urges patients to kick off the day with a healthy breakfast. “A, it helps with weight loss; B, it gives you more energy and concentration throughout the day,” she says. - Ignoring health warning signs- A wincing pain? A peculiar discharge? When your body offers clues that something’s amiss, pay attention. Identifying health problems as early as possible often makes them more treatable. “The number of women who won’t tell you they found a breast lump is astounding,” Dr. Taber says.”They just want to know if you (the OB/GYN) feel it.” Many patients are afraid, embarrassed, or think they may be wrong, she explains.
Tip: Prepare a list of questions and concerns to share with your doctor before your visit. - Sneaking a cigarette (or two)- Attention tobacco cheaters: If you’re stealing away for a smoke, you’re a smoker, and that raises your risk for heart disease, lung cancer, stroke, and other nasty conditions. Snuffing out your cigarette habit before age 40 slashes the chance of premature death from smoking-related diseases by 90%. Quitting in your mid-40s to early 50s lowers your risk by two-thirds. In other words, you can reverse much of the damage to your body.
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- Eating too much sodium- Sodium has a stealthy way of holing up in people’s diets even when they’re not tipping the salt shaker. It’s in bread, processed meats, soup, cheese, sauces, and dressings, among other staples. Most people consume more sodium than their bodies require. The daily recommended max is about half a teaspoon. Too much of it can cause hypertension, a major cause of heart attack and stroke.
Tip: Read packaged food labels carefully and stay under 2,300 mg a day (1,500 if you have high blood pressure). - Being dehydrated all the time- Water nourishes every cell and organ in your body, including your skin. It’s even more important to stay properly hydrated as you age because older adults may lose some of their sense of thirst. Indulging in a morning cup of joe or afternoon soda-pop counts toward your daily water intake, but straight-up water is better because it’s caffeine- and sugar-free.
Tip: If you pee is dark yellow, it may be a sign that you need to boost your H2O intake. (It should be clear or light yellow). - Avoiding dairy products- Women who shirk dairy to shave calories from their diets or ward off the gas and bloating aren’t doing their skeletons any favors. “Calcium intake in the 20s and 30s is really, really important for the preservation of bone health,” says Lisa Larkin, M.D., director of the University of Cincinnati Women’s Health Center. “Peak bone mass is achieved at about age 30, and it starts to decline after that,” she says.
Tip: If you’re not consuming 1,000 mg of calcium a day through various food sources, consider taking a calcium supplement, Dr. Larkin advises. - Not having sex- With young children and work obligations, sex often gets pushed aside in your 30s. But as the kids get older, sex should move back up your priority list, notes Dr. Taber. Maintaining a healthy sex life, even as you enter middle age, is an important part of intimacy. “It’s harder to reinstitute a healthy sex life once you’re neglected it,” she says.
Tip: Talk to your doctor if sexual intercourse is uncomfortable—there are treatments available, adds Dr. Larkin. - Eating too much-processed food- Grabbing a bag of chips before hitting the gym is not the optimal way to fuel your body. Over time, all that sugar, fat, and sodium—the secret to making processed foods tasty—can do a number on your waistline and your health. Replacing a diet packed with microwave meals, snacks, and processed meats with whole grains, fresh produce, and lean meats is the way to go. “It’s very convenient to go through a drive-through, but it’s also pretty convenient to boil some water and put it in some oatmeal,” Richard reasons.
Tip: Pack your fridge and pantry with the 20 foods you should always have in your kitchen.
Change your habits now, the future you will be seriously grateful!