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How to Look and Feel Your Best After Age 40

May 11, 2020

What’s special about a person after age 40?

Firstly, there’s actually no reason to wait till you reach a certain age before taking your health seriously.

Every minute of every day counts! However, if you will be turning 40 soon, this post is for you.

A lot of people regard age 40 as a major milestone, which no doubt it is.

However, are you almost 40 and feel like you’re getting old? Do not fear – for 40 is the new 18!

Below are some critical lifestyle changes you must make to ensure you get your health on the right track.

Lifestyle Changes After Age 40

Improve your diet

  • Avoid junk food.
  • Go for nutrients over quantity. Eat fibre-dense meals.
  • Eat more foods like lentils and legumes daily; they are rich in protein and a rich fibre source.
  • Increased fibre intake would help reduce your blood pressure and cholesterol levels so, decreasing your chances of having coronary heart disease.
  • Individuals with a high fibre intake are also at a lower risk for developing obesity and hypertension.
  • Make it a habit to have a portion of fruits and vegetables with every meal.
  • Choose fish and white meat over red meat, which is high in saturated fat.
  • Reduce your intake of baked food items like cakes, pastries and biscuits, as they contain refined flour, sugar and fat which are unhealthy.
  • Avoid canned foods and processed meats like hot dogs, etc., as they contain excess sodium and saturated fats. [3]
  • Always read the labels for store-bought produce. Just because an item’s label is ‘sugar-free’ or ‘light’ does not mean it is good for you.

Drink more water

Drink 8-10 glasses of water every day.

Stop drinking carbonated or fizzy drinks; they contain lots of sugar.

Drink only natural fruit juices.

With the new rave for fad diets and sham health experts, be wary of drinks claiming to be elixirs, or ‘weight loss aids’ etc.

A lot of these drinks contain harmful substances that are not good for your health.  

Keep Active

This could start with something as simple as a walk around your neighbourhood or dancing every other day, simple squats or jogging/skipping on the spot.

Then progress until you are doing at least 30 minutes of activity daily for at least 5 days each week.

Engage in safe sexual activities.

Get Better Sleep

Often, we get carried away with the hustle and bustle of life that we forget sleep is really important to rejuvenate.

After age 40, you definitely need to ease the stress and get about 8 hours of sleep daily.  This can be tricky because as we age, we tend to sleep less than when we were younger.

But poor sleep is associated with stress, weight gain and worsening mental health. It’s well worth your time to create a clean sleep space and protect your sleep time.

Book regular check-ups with your healthcare provider

It is important that you never skip a doctor’s appointment.

Yes, you feel young because ‘age is just a number’, right?

The truth is you’re ‘middle-aged’ now, and ‘prevention really is better than cure’.

Therefore, if you’re a woman, discuss with your doctor about getting a mammogram, and if you are a man, get your prostate checked by your doctor and schedule a PSA (prostate-specific antigen) test.

There are a few other checks you should have on a regular, at least a yearly basis.

These could be more frequent depending on what your results are like.

Do not neglect your oral health as well

Pay more attention to your skin

Rather than being the ‘least important item on your list’, you should prioritise skincare!

The first step is to go through your beauty products and throw out any that contain harmful chemicals.

Ditch those harsh skincare products you used in your 20s for gentler ones that contain natural ingredients.

And if you’re worried about wrinkles, moisturizing should be a big part of your skincare routine as well as adequate hydration.

If you have never bothered about sunscreen, now is the perfect time to get one.

Do not head outdoors without wearing some.

Get your eyes checked

Even if you have never had problems with your sight, it is important that you get your eyes checked as you approach 40.

This is because, around this age, your near vision typically deteriorates.

It is particularly important for those who work with computers or other digital screens a lot.

You may need to use larger fonts or get reading glasses that would prevent you from straining your eyes.

You should also follow the 20-20-20 rule.

This means that every 20 minutes, you take a 20-second break and look at something 20 feet away.

Quit smoking if applicable

If you have not stopped smoking, now is the right time to stop.

The health benefits of quitting smoking cannot be overemphasised.

Not only your lungs but the entire body benefits from it. 

Remember, your health is one of your greatest assets.

You owe it to yourself to live your life to the fullest and be the best version of yourself.

And what better way to guarantee that than by revamping your health?

Therefore, go ahead and enjoy this new phase of life after age 40, but make healthier choices while at it.

More Reading


  1. Anderson et al, 2009. Health benefits of dietary fibre.
  2. The Economic Times, 2018. Turning 30? Eat berries, milk, leafy veggies, and avoid frozen & canned food.
  3. Tina Donvito, 2018. 15 Foods You Should Never Eat After 40.
  4. Lambert Hochwald, 2018. 10 Health Tweaks You Need to Make in Your 40s.

Editing by AskAwayHealth Team


All AskAwayHealth articles are written by practising  Medical Practitioners on a wide range of healthcare conditions to provide evidence-based guidance and to help promote quality healthcare. 

The advice in our material is not meant to replace the management of your specific condition by a qualified healthcare practitioner.
To discuss your condition, please contact a health practitioner or reach us directly

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