Here are 10 good habits for people (over 40) to stay healthy, sharp, and active — backed by recent research:
1. Regular health check-ups
Preventive care becomes more crucial after 40. Screenings for blood pressure, prostate and other cancers, cholesterol, and diabetes can catch problems early, greatly enhancing your success rate when addressing it.
Tip: Get annual physical check-ups and gender/age-relevant screenings.
3. Prioritise sufficient sleep
Sleep is a silent superpower. Aim for 7–8 hours. Poor sleep is linked to memory decline, weight gain, and heart disease. Avoid gadgets an hour before bed.
Study: A 2022 Nature Aging study showed that 7 hours of sleep was optimal for cognitive performance and mental health in people aged 38–73.
4. Eat a balanced, anti-inflammatory diet
Focus on vegetables, lean proteins, whole grains, and healthy fats. Cut back on processed foods, excess carbs, and sugar.
Avoid: refined carbs, chips, sugary snacks, and soda
Embrace: fibre-rich foods, fish, olive oil, nuts, berries
8. Stay socially connected
Isolation increases the risk of depression and cognitive decline. Stay engaged with friends, family, and community.
Tip: It’s preferrable to have face-to-face interactions; but a regular chat with friends who are unafraid to remind you to keep good habits goes a long way.
9. Strength and flexibility training
Incorporate resistance and flexibility exercises to maintain muscle mass, joint health, and balance. Strength training is the only activity proven to slow the progression of sarcopenia and reduce its effects.
10. Keep your brain active
Read, learn new skills, play strategy games, or take classes. Mental stimulation protects against cognitive decline and dementia.
Try: puzzles, language learning (Arabic, Latin, Italian, Malayalam…the world is wide), or playing a musical instrument.
