Health Decisions To Take After 40 — Guardian Life — The Guardian Nigeria News – Nigeria and World News – Guardian Nigeria
Young woman sitting in lotus position on exercise mat with her eyes closed and meditating in the living room
To age is a natural phenomenon that happens to all humans. As we age many make life changing decisions. Here are health decisions to take after you turn 40.
Consume Less Salt And Sugar
A high salt intake will result in a considerably greater sodium level in the blood and body cells. To combat this, reduce your intake of canned foods, packaged spices and salty snacks.
A greater risk of dental decay and the likelihood of weight gain may come from the long-term accumulation of sugar near the teeth. By consuming less candy and sugar sweeteners, this can be avoided.
Never Smoke
In Nigeria, smoking is one of the leading causes of avoidable deaths in men. Contrary to low-level alcohol consumption, smoking tobacco has no benefits from any degree of use, which is a challenge. You merely inhale a large number of petrochemical substances and chemicals, pushing them into your bloodstream under the pressure of your breath. Eventually, this leads to a wide range of health problems, including autoimmune diseases. Smokers are highly encouraged to pick another habit for a momentary high.
Eat More Vegetables And Fruits
These are fantastic providers of dietary fiber, vital vitamins, and minerals. Rich in anti-inflammatory antioxidants, good for blood pressure maintenance, and excellent for eating as complete meals, especially while trying to lose weight. Despite their outstanding taste, they often have a low sugar content, especially vegetables, ensure hydrated skin, and enhance eye health. Vegetables are best prepared by steaming since many of the nutrients are preserved.
Drinking Hot/Warm Water
Warm or mildly hot water helps break down food more quickly than cold water, promotes blood circulation, and encourages regular bowel movements, which lowers the risk of constipation or uncomfortable stooling. Water that is overly hot, however, can harm or stiffen the oesophagus.
Regular Sleep
A well-planned sleep schedule will result in excellent sleep, which is necessary for maintaining a youthful appearance, resting the brain and heart, rejuvenating the mind and body, reducing stress, maintaining a healthy weight, and having a strong immune system. Prioritize sleep at night and taking brief naps when possible.
Exercises
Try out cycling, team-oriented running, and walks for the elderly, if you find it difficult to carry out strenuous exercise for extended periods of time. To achieve the intended results, stick to a rigid schedule. Exercises lower body fat levels and ensure proper blood flow to every part of the body.
Reduce Intake Of Harmful Fats
The gradual and unchecked accumulation of fat molecules in the blood vessels if left unchecked could plug the blood vessels leading to maladies like high blood pressure, atherosclerosis. World Health Organisation (WHO) recommends saturated fats to be less than 10 per cent total caloric intake while trans-fats less than 1 per cent. You can tell the measure of saturated fat in any product you buy, by reading the nutritional information attached.
Avoid Harmful Alcohol
A safe level of alcohol consumption does not exist. Servings of alcohol with a high alcohol content should be avoided because they have been shown to be antecedents of mental illnesses as well as liver, heart, and kidney issues. If you must take it, it is recommended that you mix it with fruit and water.
Get Medical Tests
Verify your health status to rule out conditions such as Hepatitis, TB, HIV, and other sexually transmitted diseases, which have been documented to worsen as people age if untreated.
Share Pressing Issues With Someone
The challenges associated with being a full adult can be overwhelming, thus it is advised that you confide in an individual you trust, a longterm friend, family member, a religious leader or mental health professional, as this has been proven to reduce the psychological weight of the challenge. Depression is now a widely reported health challenge in Nigeria.
Don’t Abuse Antibiotics
Resistance to antibiotics is a broad spectrum health threat worldwide now. The danger to this is that when these drugs become less potent, bacterial infections become more rampant and difficult to treat or rather too expensive in severe cases. Ensure to use antibiotics as prescribed by a licensed health practitioner and endeavour to tell him/ her about your health history relative to the current health challenge. Finally complete the treatment as instructed to thoroughly reduce the bacterial load in the blood or body system.
Indulge In New Habits
Activities such as volunteering, pet care, gardening, meditation, sporting activities in a club, and travelling could improve the state of our health while gainfully occupying your time.
Akalazu, a public health epidemiologist, writes from Lagos.
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