The 9 life-changing habits your doctor wishes you would adopt when you turn 40

BEFORE we know, it is midlife – and words like “crisis” and “expansion” take on a whole new meaning.

You may have been stuck on a dead end with some bad habits creeping in, but that doesn’t mean it’s all downhill from here.

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From eye tests to orgasms, these lifestyle adjustments will make all the difference in your midlifePhoto credit: Getty

A few laugh lines and extra pounds that seemingly impossible to manage are just evidence of a well-lived life – and there are many simple changes you can make to ensure the only way up is.

“It’s never too late to change,” says This Morning GP, Dr. Philippa Kaye, too Fabulous. “If you adopt a few healthy habits in middle age, you can add years to your life.”

Share here Dr. Kaye and a panel of experts share her top tips.

1) HAVE YOUR EYES TESTED: With age, the risk of developing eye diseases such as cataracts, age-related macular degeneration (AMD) and glaucoma increases.

Says Ophthalmologist Elizabeth Hawkes, “It’s really important to see an ophthalmologist once a year if you have family eye problems, and every two years if you don’t.

Many of these eye diseases have no symptoms at an early stage and treatment options are better if they are detected early. “

And it’s not just your eyesight that is at stake, Elizabeth reveals. “

An eye check can also detect diabetes, high blood pressure, autoimmune diseases and certain types of cancer – often before symptoms appear. “

2) HAVE SEX: Typically, as we get older and life gets in the way, our sex lives can get out of hand. But for the sake of your health, have more sex!

“Just one orgasm a week is enough to have tremendous mental health benefits,” says sex and relationships expert Kate Taylor.

“Also, climaxes work to improve the health of men and women, stop vaginal dryness that can occur with age, lower blood pressure and levels of the stress hormone cortisol, and regulate hormones.

“Once a week is fine – it’s best with a partner as it releases the bonding hormone oxytocin, but solo sex is also good for you.”

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Hormone expert Dr. Martin Kinsella says taking time out to relax can be helpfulImage credit: Pexels

3) TAKE TIME TO RELAX: While the median age for a woman reaching menopause is 51, according to the NHS, symptoms will be noticed many years before that.

These include menstrual changes, acne, low libido, hair loss, fatigue, and mood swings.

Hormone expert Dr. Martin Kinsella says taking time out to relax can be helpful. “To keep your hormones in balance, it’s important to get rid of stress,” he says.

“The habit of taking time for yourself every day – be it a relaxing bath, five minutes of meditation, or a walk – can boost hormone levels and overall health.”

4) SLEEPING APART: “As people age, most people experience less slow-wave sleep – the restful sleep that helps you wake up rested,” says sleep expert Neil Stanley.

“Things often start to go wrong after the age of 40.” One of the most effective ways to fight it? “Sleep in separate bedrooms a few nights a week,” says Neil.

“My research has shown that sleep can often be disturbed by your bed partner, and if you share a standard British-sized double bed, you are likely to have less space than a child.

“Sleeping alone could dramatically improve the quality of your sleep – and even improve your relationship if you are less tired and don’t argue about lack of sleep during the day.”

Neil also recommends limiting alcohol consumption and avoiding food at least three hours before bedtime.

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When you have people deviously commenting on your Instagram posts, you become friends with them, says Emma KennyImage credit: Pexels

5) TOXIC FRIENDS: “The people you surround yourself with reflect who you are,” explains psychologist Emma Kenny.

“When you have reached your fifth decade, think about who is good for you in your life.

“It can be hard to say no when you are younger, but as you get older you don’t want to have negative people around you and you should be more confident about being honest with who you want to hang out with.

“When you have people deviously commenting on your Instagram posts, you become friends with them. You will have more positive energy when you have positive people around you.”

6) DO KEGEL EXERCISES: About two-thirds of women over 40 suffer from incontinence *, but it doesn’t have to be an inevitable part of aging, explains Dr. Shirin Lakhani, founder of Elite Aesthetics. “Many things – like childbirth, constipation, overexertion, menopause, and obesity – put stress on the pelvic floor as you get older,” she explains.

The good news is that daily exercise can help. “Lie down or sit in a comfortable position,” says Dr. Lakhani. “Contract your pelvic floor muscles for 3-6 seconds while you exhale.

“When you breathe in again, release the contraction. Fully relax all muscles and repeat. Do this 10 times per session and two to three sessions per day for the best results. “

7) Be Kind to Your Gut: If you treat it right, your gut can “have an extraordinary impact on your health,” says nutritionist Amanda Ursell.

The key is to properly “feed” the good bacteria lurking in your digestive tract with lots of fibrous whole grains, fruits like apples and figs, and vegetables like spinach.

“After” eating “the fiber, they produce compounds that trigger chain reactions that boost mood and the immune system, control appetite, and lower bad cholesterol.

Make every bite count and switch from refined and processed foods to whole grain breads, cereals, pasta, and rice.

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You will still need contraception even if your periods are irregular

8) DON’T FORGET THE PILL: You will also need contraception if your period is irregular.

“Many women get perimenopausal symptoms in their early 40s, stop using contraceptives, and some get pregnant,” explains Dr. Kaye.

“If you go through menopause before age 50, you should use contraception for another two years. If you go through it after 50, use contraception for another year. After 55 you can stop.

“We used to say that women over 35 should stop taking the combined pill, but it’s okay to keep going if you don’t have other risk factors for blood clots, like obesity or smoking. There are also many other options for over 40s like the Mirena coil. “

9) CHECK YOUR BREASTS: Research by Breast Cancer Now has found that nearly half of women in the UK do not have their breasts regularly checked for signs of cancer and, worryingly, one in ten women has never had one.

“About 10,000 women under the age of 50 are diagnosed annually in the UK, so it is important that all women make their breasts checked – at least once a month – a lifelong habit,” says Manveet Basra, director of the department public health and welfare of charity.

“The earlier breast cancer is discovered, the more successful the treatment. Verification is quick, easy and there is no specific technique.

“Just get to know your breasts and what is normal for you so you can spot new or unusual changes.”

• Get a free NHS health check-up – like an MOT – when you’re 40. Call your GP to book!

Source: * Pelviva Dr. Martin Kinsella (Re-enhance.com), Dr. Shirin Lakhani (Elite-aesthetics.co.uk

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