Reaching 40 is an important phase in life. I’ve turned 40, and along with the biggest birthday party ever, I started reflecting more on the topic.
We talk about longevity and picture a person with gray hair, a wrinkled face, and difficulty walking— or is that just me working with this population?
I can say that after many years as a nurse, the seniors I work with have been my motivation and inspiration. I've been coaching for a long time but had never found a theme, or as they say, a niche that I was passionate about.
After more than a year of working with them, one day while I was dyeing my gray hair in the bathroom, I started thinking:
How can I use my knowledge to age better?
Turning 40 is that moment when our body starts to show the first signs of aging, and health can easily be neglected. Our backs start to ache, and we complain about things we never thought we would.
What few people realize is that the decisions we make from 40 onward have a direct and profound impact on our longevity and quality of life in the decades to come.
In many decades to come.
Ms. M.P. and Mr. E.L. have been some of my greatest inspirations and motivations. At 86 and 96 years old, respectively, he still writes his stories, and both take care of themselves independently. And if we want to talk about politics, economics, or business, you can count on them. But Mr. E. is a minority and a lucky one, though if I told him, he wouldn’t believe it, in a sea of much younger people who are much sicker.
As a nurse, when I worked in the ER, I always thought, “If these people had had support, they wouldn’t be here now,” and that was my first motivation to study more and pursue health and wellness coaching.
If you’re entering your 40s or are already in this phase, it’s never too late to start taking care of yourself. I think we all want to be a bit like Mr. E. and Ms. M.P., right?
Small changes now can make a significant difference in the long run. In this article, I will explain why it’s crucial to start implementing habits that promote longevity and give you some practical tips to start living longer and better.
Why It’s Important to Start Now
From the age of 40, the body begins to face new biological realities. Metabolism slows down, the immune system may weaken, and the risk of developing chronic diseases such as type 2 diabetes, cardiovascular diseases, and osteoporosis increases.
According to a study published by the WHO, 80% of deaths in Portugal were due to chronic diseases. The Journal of the American Medical Association states that 50% of deaths in the U.S. are caused by chronic diseases that could be prevented through lifestyle modifications. This reality is not exclusive to the U.S.—in Portugal, the WHO revealed a study stating that 80% of deaths were due to chronic diseases, with cardiovascular diseases and diabetes remaining the leading causes of death and disability.
By making preventive changes now, you can significantly reduce the risk of developing these conditions and increase the likelihood of living more years in good health.
A review of studies published in The Lancet concluded that “healthy aging is largely determined by modifiable factors,” meaning that the environment, diet, and behavior weigh more than genetic factors. This means that while we cannot completely control aging, we can undoubtedly influence it positively.
4 Practical Tips to Start Living Longer Today
Prioritize Sleep:
Sleep is one of the fundamental pillars of health. Studies show that sleeping less than 6 hours a night is associated with an increased risk of heart disease, diabetes, and cognitive decline. During sleep, the body repairs tissues, balances hormones, and strengthens the immune system. Chronic insomnia or long-term sleep deprivation can accelerate the aging process and decrease quality of life.
Practical tip: Establish a sleep routine by going to bed and waking up at the same time every day. Avoid screen time for at least an hour before sleeping and create a dark, quiet environment for rest. According to biohacking, red light helps increase relaxation and melatonin production—but I’ll talk about that in another blog.
Move Daily:
I know what you’re thinking: “Oh, Rebeca, I don’t have time for exercise,” and I’ll reply, “But did you know that physical exercise is one of the most effective ways to prevent chronic diseases and promote longevity?” A study conducted by the Harvard School of Public Health showed that adults who engage in at least 150 minutes of moderate exercise per week have a 31% lower risk of premature death.
150 minutes seems like an eternity, but what if I told you that I can help you achieve those 150 minutes and even think about doing a little more? Book your consultation; the first one is on me :)
In addition to improving cardiovascular health and strengthening muscles and bones, regular exercise also positively impacts mental health by helping to reduce stress and anxiety.
Practical tip: Start by integrating 30-minute walks into your daily routine, or, if possible, participate in activities you enjoy, like swimming, cycling, or yoga. The important thing is to stay active every day.
Reduce Sugar Intake:
Sugar, especially refined sugar, is linked to a range of health issues, including obesity, type 2 diabetes, and heart disease. Studies show that a diet high in sugar can increase the risk of premature death. Excessive sugar consumption is also associated with chronic inflammation, one of the factors that accelerates the aging process.
Practical tip: Gradually reduce your intake of sugary drinks, processed desserts, and foods high in hidden sugars, such as breakfast cereals and granola bars. Opt for natural foods like fruits to satisfy sweet cravings.
Practice Mindful Eating:
Mindful eating, yes, mindful eating! How about leaving your phone away from meals? Is that doable? Paying attention to what and how we eat has proven benefits in reducing stress, controlling weight, and improving digestive health. By adopting a mindful approach to eating, you can not only improve your physical health but also your relationship with food.
Practical tip: Try to eat slowly and without distractions, savoring each bite. Make an effort to eat according to hunger and fullness cues instead of eating out of boredom or emotions.
Small Steps, Big Results
Changing ingrained habits may seem like a daunting task, but the key is to start slow. Small changes, implemented consistently, can lead to significant improvements in your health over time. There’s no need to do everything at once—just take the first step. You can start with one of the tips I shared above, and as you feel more comfortable, add others.
Science repeatedly shows that our lifestyle has a direct impact on our longevity. The good news is that most of the necessary changes don’t require Herculean effort—just a commitment to your health and well-being. As stated in a study published in the journal Nature Medicine, “strategies for healthy aging should focus on early prevention and the promotion of healthy behaviors starting in midlife.”
YES, you read that right: 40 is the BEGINNING OF MIDDLE AGE!
Reflection
Are you ready to start making changes that can prolong your life and improve your quality of life? What step will you take today to care for your health and ensure a healthier, more vibrant future? If you need help implementing these changes, I can guide you on your path to a longer, healthier life.
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