Reaching 40 years old is an important milestone. Did you know we’re entering middle age?
Yes, don’t be surprised. Should we push aside any potential crisis?
Or are you already eyeing those red Ferraris?
For many, this phase brings stability in career and personal life; for others (or I would say for almost the majority), it increases stress and the feeling of not having enough time.
Moreover, the body starts signaling that it needs more attention. True? That’s why your 40s are the perfect time to start focusing on longevity and long-term health.
Although professional and personal responsibilities take up much of your time, small changes in your daily routine can have a huge impact on your health and future. A little bit of #metime and easy choices can create a domino effect throughout your life.
Let’s explore how you can start now, practically and realistically.
Longevity at 40: Customized Tips for Busy and Tired Professionals
Preventive Check-ups Within Reach of Your Schedule
I’m a nurse, but I’ll let you in on a "secret": I’m a terrible patient and I really dislike going to the doctor. With a busy life, scheduling appointments can seem impossible. That’s why I book mine MONTHS in advance. Prevention is all about being able to wait because #everythingisfine; we just want those routine tests and the occasional examination. I have a friend who’s mega busy, a chef and restaurant owner. He was feeling unwell and suddenly had to shell out a ton of cash because he realized he was 44 years old and hadn’t had a check-up in years. Fortunately, many clinics and hospitals now offer quick exam packages and appointments outside regular hours, allowing you to take care of your health without disrupting your schedule. Just be prepared to open your wallet. #justsaying
Practical tip: Schedule all your check-ups at the beginning of the year and look for options that offer weekend or online appointments, so they fit seamlessly into your routine.
Healthy and Practical Eating
Cooking healthy meals isn’t always easy when time is tight. However, you can prepare simple and nutritious meals in advance, like salads in jars or ready-to-eat meals in the freezer. My best friend, especially at this time of year, is the oven. While I’m writing these wonderful blogs for you, it’s there working for me. What’s in the oven, you ask?
An "onion bed" with small potatoes for roasting, a bit of pumpkin, and broccoli. I made a few "little holes in the bed" and placed three chicken thighs in. I seasoned everything with olive oil, salt, pepper, garlic powder, ginger, cayenne pepper, and paprika. Delicious, right? Easy, right?
Practical tip: Set aside 1-2 hours on the weekend to prepare healthy, ready-to-eat portions, making your week easier. One of the benefits of working together is that if food is your Achilles' heel, we can schedule a study visit and have a personalized workshop. By the way, I think I can already invite you for a relaxing weekend cooking and learning more about food, wine, and gut health from November 29 to December 1. If you’d like to know more, send me a private message or an email.
Incorporate Movement Throughout the Day
If you don’t have time to go to the gym, small moments of movement throughout the day can make a big difference. Longevity at 40 doesn’t need to be complicated. Taking the stairs instead of the elevator or stretching during a work call are practical ways to keep your body active. I’d say a 30-minute walk every day is essential. Come on, 30 minutes, shall we? And if you can walk at sunset, even better. Do you know why?
Practical tip: Set reminders on your phone to get up and move every 30 minutes. Use any break, even if it’s short, to keep moving.
Use Apps to Manage Health and Well-being
There are no excuses! With so many apps, artificial intelligence, and everything. Health and wellness apps can help you organize your day without needing to make major changes. Reminders to drink water, take breaks, or even breathe can be easily integrated into your routine.
Practical tip: Download a health app to monitor your water intake, exercise, or even practice a quick meditation during the day. I use the Insight Timer app almost daily for meditation and a bit of calm and mindfulness. When I’m exercising, I use an app that shows me my workout plan and another when I go running. What app(s) do you use? Leave a comment. (Back in the day, we traded stickers; today, we trade apps!)
Final Reflection
At 40, your longevity and health deserve to be a priority, but that doesn’t mean big disruptive changes in your life. Small adjustments made consistently can transform your long-term health. What’s the first step you’re going to take today to improve your longevity? If you need a personalized plan that fits your busy schedule, I’m here to help! Click the button on the homepage and let’s get to it! I’m here for you!
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