If you are over 40 years do not stop doing these five things

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If you are over 40 do not stop doing these five things — ©iStockphotos

The years go by for all of us, and with them can bring worries and challenges, but they can also be the best years of your life.

So if you are over 40, remember to do the following things.

1. Do not ignore quality sleep

You may remember your parents staying up late at night arguing that older ones need less sleep. Today, however, science points out that this is not true. Adults may sleep less or have lower quality sleep due to certain conditions, such as chronic pain, insomnia, or anxiety. But experts, including the National Sleep Foundation, recommend that adults of all ages get 7 to 9 hours of sleep each night to maintain optimal health and reduce the risk of chronic conditions such as dementia and heart disease.

2. Do not forget your usual vaccinations

The COVID pandemic reminded us that all adults should be aware of the vaccination routine to keep the immune system strong and reduce the risk of severe illness or death. Talk to your doctor about vaccination against the flu, pneumonia, and shingles.

3. Drink alcohol in moderation

Scientists say that during COVID-19, too many people of all ages began to drink too much alcohol. But even before the pandemic, health experts were concerned about alcohol consumption

in people over 50.

Excessive alcohol consumption increases the risk of cancer, heart disease, bodily injury, and drug interactions. To stay healthy, drink in moderation or not at all. Experts say women should not have more than one glass of alcohol a day, and men should stop at two.

4. Stay physically active

As we grow older, we need even more exercise. Experts claim that regular exercise improves muscle mass, prevents bone loss, boosts metabolism, and improves sleep – all significant health benefits over 50. In contrast, a sedentary lifestyle rises the risk of obesity, cardiovascular disease, type 2 diabetes, and dementia.

The American Heart Association advises 150 minutes of moderate-intensity exercise (or 75 minutes of intense exercise) each week.

Some examples of moderate-intensity activity include brisk gardening, walking, or dancing. Intense exercise includes running, swimming, hiking, or cycling.

5. Do not leave yourself alone

Loneliness seems to cause stress and can have far-reaching health consequences. Research has found that loneliness can increase the risk of dementia by 50%. A different European study discovers that men who reported feeling alone for two decades were more likely to be diagnosed with cancer.

So stay in contact with friends and loved ones, participate in activities or social events.

Note* Always consult your doctor or other qualified health care professional for any questions you may have about your health or condition. Never disregard a health care professional’s advice or delay getting it because of what you read on this website.