Here are a few things to consider as you head into your 4th decade (and for years to come):
Keep Track: To know where we must go and how, we have to know where we are! This is a good time to start keeping a thorough check of your health markers and scheduling timely tests for the same, to help mitigate the increase in risks for cardiovascular disease, osteoarthritis, diabetes, chronic back problems, vitamin deficiencies, cancer and other health concerns. Furthermore, research also suggests that there is an increased risk of the onset of age-related type 2 diabetes during the late 30s and mid 40s, making it all the more essential to be aware of the state of your health. Be diligent with regular screenings, as per your doctor’s advice and also educate yourself about your family medical history. The good news is that medical technology today offers convenient options for self-monitoring as well, such as continuous glucose monitors and mobile apps to help you better manage your health.
Food = Fuel: Make your kitchen and pantry work for you and aim for a functional diet, packed with long-term benefits. One of the most impactful changes when we transition away from the 30s is that the body’s metabolic rate starts to slow down. Additionally, starting at age 40, adults can lose up to 8% of muscle mass per decade, and this rate of loss can double starting at age 70, making it imperative to get the right nutrition from your daily meals and supplements. Often dismissed as being a part of "getting older", the signs of age-related muscle loss include weakness, unintentional weight loss, slower walking speed and exhaustion. Taking the necessary steps to support muscle health is of great importance since muscle mass can be a good indicator of how active and independent you will be able to stay as you age. Eating a balanced meal with adequate intake of protein, fiber, vitamin D, calcium etc is a must. Apart from this, adding special ingredients like HMB (beta-hydroxy beta-methylbutyrate) can help improve your strength and muscle mass. If there’s one big switch you must make for general health, it is to cut out empty calories from food that does nothing much for you, like soft drinks and junk food!
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