If you recently celebrated your 40th birthday, think of it as a defining moment for your most important investment: your health. Many who talk today about longevity (healthy longevity), talk quite a bit in financial terms: every small and consistent action you do today, in the daily choices of physical activity, nutrition and sleep, increases your “health reserve”.
This reserve behaves a bit like de-interest: those who start early, enjoy the greatest return. The goal is not only to add years to life, but also to “compress the morbidity” – postpone the years of illness until as late as possible, and get there when you enjoy a functional, physical and cognitive surplus.
Here are some recommendations that you should implement if you have reached this age:
Make physical activity a life strategy
Physical activity is the most effective intervention for building the functional reserve:
- Strength training: two to three times a week, to maintain muscle mass and bone density, which are the basis for functional independence and injury prevention.
- Aerobic activity: at least 150 minutes a week of moderate activity; It is also recommended to combine short and intense training (such as sprinting) to improve cardiopulmonary endurance, an index that is strongly linked to longevity.
- Balance and flexibility: yoga, pilates or daily stretching will help maintain free movement and reduce the risk of falls.
Adapt the diet to the age – and the muscles of the body
Over the years the metabolism slows down, so the goal is not only to maintain a normal weight but also to maintain muscle mass and improve insulin sensitivity (normal blood sugar levels). It is recommended to base yourself on a Mediterranean diet rich in unprocessed food, and make sure to consume sufficient protein that supports muscles and metabolic health.
invest in early detection of diseases
From the age of 40 it is important to look at the follow-up tests not as “another medical procedure”, but as a tool that allows you to identify risks in time, before an illness develops. The idea is to catch problems in the silent phase, when you can still intervene relatively easily and build a personalized plan together with the doctor.
What tests are recommended?
Blood tests for a complete lipid profile (“good” and “bad” cholesterol, triglycerides, etc.), once every five years, or more frequently according to the doctor’s recommendation if there are other risk factors.
Blood pressure measurement – at least once a year, even if you feel great. High blood pressure is often not noticed, but it is one of the main causes of cardiovascular diseases.
Such preventive tests are a small investment in time, which can save major complications in the future and enable more accurate treatment, which is tailored to you personally.
Smoking is the leading preventable cause of death, and it erodes the health reserve at an accelerating rate. Quitting smoking is probably the single most significant action to improve and extend your life, even if you have smoked for many years. It is useful to use the treatment team and check rehab programs if necessary.
Cultivate a good sleep routine
Sleep is a critical biological foundation, not a luxury.
- It is recommended to sleep 7-8 hours a day, at regular hours as possible, even on weekends.
- Avoid screens, caffeine and heavy meals before bed, and be exposed to sunlight in the morning to help the body adjust the biological clock.
- If you experience frequent awakenings or persistent fatigue, it is recommended to seek a medical examination. Quality sleep is a condition for concentration, stable mood and good metabolic health.
maintain mental health
When talking about healthy longevity, you can’t just stop at the body. If we reach old age with beautiful indicators but without joy in life, good relationships or a sense of meaning, we have missed the goal.
- Cultivate meaningful social relationships – family, friends, community. Meetings, conversations and daily contact strengthen emotional resilience.
- Spend time on activities that reduce stress – anything that helps you “clear your head”: hobbies, movement, quiet time, being in nature or anything else that makes you feel good.
- Ask yourself what gives you a sense of meaning – work, volunteering, studies, family, creativity. The place where you feel that you contribute and influence is an important engine for long-term mental health.
In the end, longevity is not just “how long we will live”, but what those years will look like on the inside and how present, connected and happy we will feel.
In conclusion
At age 40, your daily choices directly affect what life will look like at age 70 and 80. Treat these five principles as a long-term investment. The profit, years of quality of life, function and independence – all these may accumulate like compound interest, and allow you to continue to fulfill your dreams, travel, study and be present for your spouse, family, friends and community.
Dr. Nitzan Ano, Director of Longevity at Maccabi Health Services