{"id":10049,"date":"2024-02-05T01:09:59","date_gmt":"2024-02-04T18:09:59","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10049"},"modified":"2024-02-05T01:09:59","modified_gmt":"2024-02-04T18:09:59","slug":"the-healthy-aging-advice-im-following-in-my-40s","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10049","title":{"rendered":"The Healthy Aging Advice I&#8217;m Following in my 40s"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">&amp;<\/span>ldquo;There\u2019s no way I\u2019m middle-aged\u2014not me.\u201d I firmly told my 15-year-old daughter as she was grouping me with the more mature set. Then, as teenagers often do, she bluntly pointed out that 41 years was indeed more than half the <a href=\"https:\/\/www.cdc.gov\/nchs\/fastats\/life-expectancy.htm\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/nchs\/fastats\/life-expectancy.htm\">average life expectancy of women in the U.S<\/a>. Let me tell you, that hit harder than turning 40.<\/div>\n<p>Yep, I\u2019m middle-aged. And you know what, I\u2019ve decided to embrace it. My body isn\u2019t the same as it was when I was in my twenties or early thirties. I did extreme workouts, tipped back a few too many mixed drinks, and racked up sleepless nights\u2014with little to no consequence.<\/p>\n<div class=\"\">\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\">Bess Berger, RDN, CDN<\/a>, registered dietitian specializing in PCOS and menopause <\/li>\n<li> <a href=\"\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\">Julie Pace, RDN<\/a>, registered dietitian nutritionist at <a href=\"https:\/\/www.corenutritionhw.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.corenutritionhw.com\/\">Core Nutrition Health+Wellness<\/a> <\/li>\n<li> <a href=\"\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\">Kevin Noel, DC, CSCS<\/a>, chiropractor, certified strength and conditioning specialist, owner of LeverEdge Chiropractic <\/li>\n<li> <a href=\"\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\">Su-Nui Escobar, DCN, RDN, FAND<\/a>, registered dietitian and menopause expert <\/li>\n<\/ul><\/div>\n<hr\/><\/div>\n<p>But now that the wrong pillow or a hard sneeze can sometimes leave me feeling injured, I need to modify things a bit.<\/p>\n<p>Thankfully, for me, with age comes <a href=\"https:\/\/www.wellandgood.com\/how-to-be-wiser\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-be-wiser\/\">wisdom<\/a>. I\u2019ve learned that hard doesn\u2019t equal better. Here, I\u2019m sharing my healthy aging advice and how I\u2019m gently and reasonably caring for my body at this point in my life.<\/p>\n<h2>Gentle and functional movement<\/h2>\n<p>I know I\u2019ve got to <a href=\"https:\/\/www.wellandgood.com\/benefits-of-physical-activity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-of-physical-activity\/\">stay physically active<\/a> because a sedentary lifestyle <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36423885\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36423885\/\"><span>can accelerate aging<\/span><sup>1<\/sup><\/a> even further. However, this year, I dealt with some pain issues and needed to better prevent injury. Rather than push through the discomfort, I tried a new approach with the help of a functional movement specialist.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline text-h5 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/healthy-aging-advice\/\" current-title=\"How I\u2019m Taking Care of My Mind and Body in my 40s So I Can Fully Relish Each Passing Year\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/02\/GettyImages-934884736-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-08-04\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/healthy-aging-advice\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/healthy-aging-advice\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/healthy-aging-advice\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>Focusing on functional movements, i.e. exercises that mimic the way you move in everyday life like squats, for example, shouldn&#8217;t be relegated to injury recovery, though. \u201cEveryone should be utilizing a functional movement screening, much like seeing their primary care physician for a yearly physical,&#8221; says Kevin Noel, DC, CSCS, owner of <a href=\"https:\/\/www.leveredgechiro.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.leveredgechiro.com\/\">LeverEdge Chiropractic<\/a>. &#8220;Movement screening is the only way we can find less than perfect movement before it ultimately becomes a problem or leads to injury.\u201d<\/p>\n<p>While it\u2019s best to see a pro in this area, Dr. Noel says there are movements you should be able to do, pain-free:<\/p>\n<ul>\n<li>Touch your toes<\/li>\n<li>Squat down and get your butt lower than your knees<\/li>\n<li>Stand facing away from a mirror and twist\/rotate to see your reflection head-on<\/li>\n<li>Get from lying on the ground, up to your feet, without using your hands<\/li>\n<li><a href=\"https:\/\/www.google.com\/amp\/s\/www.wellandgood.com\/balance-and-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.google.com\/amp\/s\/www.wellandgood.com\/balance-and-longevity\/\">Stand on one foot<\/a>, eyes open and closed, for more than 10 seconds<\/li>\n<\/ul>\n<p>What\u2019s the best exercise for those in their prime (yes, I said prime)? \u201cI am an advocate for exploring any and all ranges of motions, to their fullest degrees. So finding a routine or program that encourages movement variety, and limits similar or repetitive movements is ideal,\u201d says Dr. Noel.<\/p>\n<p>The way you move matters. He explains, \u201cWe have to first learn how to move well and competently before we move often. Doing it the other way around would be like \u2018shooting a canon ball out of a canoe\u2019. We have to have a strong movement base before increasing our tolerance to fitness.\u201d<\/p>\n<p>Now that I\u2019m moving with proper form, I want to strike the balance between going hard and preventing future injuries. Dr. Noel says, \u201cThere are appropriate times to \u2018push the envelope\u2019 when it comes to exercise, but I ALWAYS tell people pain is not normal with movement.\u201d<\/p>\n<h2>Nourishing foods<\/h2>\n<p>In my twenties, I was <a href=\"https:\/\/www.wellandgood.com\/challenge-food-rules\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/challenge-food-rules\/\">restrictively eating<\/a> for a smaller body. Now, I\u2019m fueling my body with what it needs to age well and navigate perimenopause. Not to mention it\u2019s much more enjoyable to <em>add<\/em> things to the diet, rather than <em>take away <\/em>(<a href=\"https:\/\/www.wellandgood.com\/intuitive-eating-dietitians-instagram\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/intuitive-eating-dietitians-instagram\/\">intuitive eating<\/a> for the win).<\/p>\n<p><a href=\"https:\/\/www.corenutritionhw.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.corenutritionhw.com\/\">Julie Pace<\/a>, RDN, a registered dietitian specializing in functional nutrition for women, shares what foods are best to support hormonal changes that occur with age: \u201cFocus on nutrient-rich, plant-based foods. Balance hormones naturally with edamame, sesame seeds, and flaxseeds that are rich in plant-based estrogens.\u201d<\/p>\n<p>As you age, you may notice your body responds differently to certain foods. It\u2019s common to <a href=\"https:\/\/www.wellandgood.com\/menopause-weight-gain\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/menopause-weight-gain\/\">gain weight during menopause<\/a>, and you may be tempted to cut out carbs. However, according to <a href=\"https:\/\/nutritionbybess.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/nutritionbybess.com\/\">Bess Berger<\/a>, RDN, CDN, a registered dietitian specializing in PCOS and menopause, you may just need to prioritize high-quality carbs.<\/p>\n<p>\u201cLeaning on sweet potatoes, beans, chickpeas, and fruit becomes more and more important for health, restful sleep, and keeping up energy levels,\u201d she says.<\/p>\n<p>Additionally, <a href=\"https:\/\/www.wellandgood.com\/carotenoids\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/carotenoids\/\">bone strength<\/a> and <a href=\"https:\/\/www.wellandgood.com\/heart-healthy-foods-cardiologist\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/heart-healthy-foods-cardiologist\/\">heart health<\/a> are essential as you age. Pace recommends foods for that too. \u201cBoost bone health with calcium-packed dark leafy greens, fortified plant milk (like soy), and tofu with calcium sulfate,&#8221; she says. &#8220;To support heart health and overall well-being, add in colorful fruits and vegetables rich in antioxidants, and avocados, nuts, and seeds, which are rich in heart-healthy fats.<\/p>\n<h2>Prioritize sleep<\/h2>\n<p>Another thing I\u2019m focusing on is adequate sleep. My babies are now in the double digits and never wake me up at night. The irony is that some nights, my body just won\u2019t let me sleep.<\/p>\n<p><a href=\"https:\/\/menopausebetter.com\/blog\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/menopausebetter.com\/blog\/\">Su-Nui Escobar,<\/a> DCN, RDN, FAND, registered dietitian and menopause expert, suggests it may be related to hormones, \u201cAs we start the transition to menopause, sleep is the key to managing symptoms and feeling our best. Unfortunately, for many women, sleep becomes more difficult as night sweats appear and the hormone imbalance begins.\u201d<\/p>\n<p>The transition to menopause is <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32880197\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32880197\/\"><span>linked<\/span><sup>2<\/sup><\/a> to sleep disturbances, most often insomnia. There are things you can do to support a better night&#8217;s sleep, though, according to Escobar.<\/p>\n<p>&#8220;Two tips I often share with my clients are to get <a href=\"https:\/\/www.wellandgood.com\/best-flannel-pajamas\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-flannel-pajamas\/\">pajamas made of a cooling material<\/a> and to lower the room temperature right before going to bed. Both are simple but helpful.\u201d<\/p>\n<h2>Supplements<\/h2>\n<p>Lastly, I\u2019m enlisting some help in <a href=\"https:\/\/www.wellandgood.com\/best-supplements-take\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-supplements-take\/\">supplement<\/a> form. One that has been a staple for me is an omega-3 supplement. <a href=\"https:\/\/www.wellandgood.com\/dha-benefits\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/dha-benefits\/\">Omega-3 fatty acids<\/a> are <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35408832\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35408832\/\"><span>linked<\/span><sup>3<\/sup><\/a> with better cognition and a reduced risk of dementia.<\/p>\n<p>As for other supplements, Berger says, \u201cMany women can benefit from a high-quality vitamin D and calcium supplement. I also usually recommend a high-quality vitamin B as well.\u201d<\/p>\n<p>Vitamin D supplementation has been <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35562603\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35562603\/\"><span>found<\/span><sup>4<\/sup><\/a> to slow aging on a DNA level. Likewise, B vitamins <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34432056\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34432056\/\"><span>slow<\/span><sup>5<\/sup><\/a> the rate of cognitive decline.<\/p>\n<p>Optimal brain function and slower aging for me equates to a better quality of life. I want to view my middle-aged years as vibrant and fulfilling. My goal on this beautiful aging journey is to take care of both my mind and body so I can fully relish each passing year.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Raffin, J\u00e9r\u00e9my et al. \u201cSedentary behavior and the biological hallmarks of aging.\u201d\u00a0<i>Ageing research reviews<\/i>\u00a0vol. 83 (2023): 101807. doi:10.1016\/j.arr.2022.101807            <\/li>\n<li>\n              Proserpio, P et al. \u201cInsomnia and menopause: a narrative review on mechanisms and treatments.\u201d\u00a0<i>Climacteric : the journal of the International Menopause Society<\/i>\u00a0vol. 23,6 (2020): 539-549. doi:10.1080\/13697137.2020.1799973            <\/li>\n<li>\n              Mora, Ignasi et al. \u201cStructured Long-Chain Omega-3 Fatty Acids for Improvement of Cognitive Function during Aging.\u201d\u00a0<i>International journal of molecular sciences<\/i>\u00a0vol. 23,7 3472. 23 Mar. 2022, doi:10.3390\/ijms23073472            <\/li>\n<li>\n              Vetter, Valentin Max et al. \u201cVitamin D supplementation is associated with slower epigenetic aging.\u201d\u00a0<i>GeroScience<\/i>\u00a0vol. 44,3 (2022): 1847-1859. doi:10.1007\/s11357-022-00581-9            <\/li>\n<li>\n              Wang, Zhibin et al. \u201cB vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis.\u201d\u00a0<i>Nutrition reviews<\/i>\u00a0vol. 80,4 (2022): 931-949. doi:10.1093\/nutrit\/nuab057            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>&amp;ldquo;There\u2019s no way I\u2019m middle-aged\u2014not me.\u201d I firmly told my 15-year-old daughter as she was grouping me with the more mature set. Then, as teenagers often do, she bluntly pointed out that 41 years was indeed more than half the average life expectancy of women in the U.S. Let me tell you, that hit harder &hellip;<\/p>\n","protected":false},"author":3,"featured_media":10050,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-10049","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10049","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10049"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10049\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/10050"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10049"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10049"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10049"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}