Plus de 40? Voici 40 erreurs de santé que vous êtes trop vieux pour faire

Si vous avez passé votre vingtaine et votre trentaine d'années à manger de la malbouffe, à boire des sodas et à éviter le sport comme la peste, votre corps âgé de quarante ans est sur le point de se réveiller brutalement. Bien sûr, la version la plus jeune d’entre vous aurait peut-être été capable de gérer tout ce McDonald's et cette nuit tardive, mais votre corps de 40 ans a besoin de beaucoup plus de minutie si vous voulez qu'il vous emporte bien jusque dans la cinquantaine, 60 ans, 70 ans et plus. Nous avons dressé ici une liste des erreurs de santé que vous devez cesser de commettre immédiatement après votre 40e anniversaire (ou même plus tôt, si vous le pouvez).

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«Nous sommes si nombreux à vouloir être les personnes les plus occupées que nous connaissions, mais rester constamment en alerte est horrible pour notre corps», explique-t-il. Erin Wathen, coach de perte de vie et de poids certifié et auteur de Pourquoi ne puis-je pas m'en tenir à mon régime? "Lorsque nous sommes stressés, nos hormones sont déséquilibrées, nous ne dormons pas assez et nous ne pouvons pas penser correctement."

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L'une des plus grandes erreurs de santé que vous puissiez faire est de sauter la partie protection solaire de votre routine de soin de la peau. Même en hiver, les rayons UV du soleil peuvent sérieusement endommager votre peau lisse et «de nombreux problèmes de peau peuvent être résolus grâce à l'utilisation régulière d'un bon FPS», déclare le chirurgien plasticien et reconstructeur du visage. Inessa Fishman, M.D.

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«Il a été démontré que l’entraînement en résistance, même dans les cohortes les plus âgées, augmentait la synthèse des protéines, ce qui contribuait à compenser le pire de la sarcopénie, à savoir la perte de tissu musculaire», explique Matthew Dawson, entraîneur personnel certifié et professionnel de l'exercice à Boulder, dans le Colorado.

La sarcopénie devient une menace plus importante à mesure que vous vieillissez – mais si vous vous concentrez sur la musculation en plus du cardio au gymnase, vous pouvez protéger votre corps et maintenir votre masse musculaire jusqu'à 40 ou 50 ans.

Personne faisant vérifier son pied chez le médecin {erreurs de santé} "width =" 1024 "height =" 378 "data-srcset =" https://i0.wp.com/bestlifeonline.com/wp-content/uploads/2019/ 02 / podiatrist.jpg? Resize = 1024% 2C378 & ssl = 1 1024w, https://i0.wp.com/bestlifeonline.com/wp-content/uploads/2019/02/podiatrist.jpg?resize=500%2C185&ssl=1 500w, https://i0.wp.com/bestlifeonline.com/wp-content/uploads/2019/02/podiatrist.jpg?resize=768%2C284&ssl=1 768w, https://i0.wp.com/bestlifeonline .com / wp-content / uploads / 2019/02 / podiatrist.jpg? w = 1200 & ssl = 1 1200w "tailles =" (largeur maximale: 1000px) 100vw, 1000px

«La plupart des gens passent chaque jour beaucoup de temps à prendre soin de leur visage, de leur peau, de leurs cheveux et de leurs dents, mais les pieds finissent souvent par être négligés dans les tâches quotidiennes», déclare-t-elle. Dr. Velimir Petkov, podologue diplômé et médecin résident de Premier Podiatry.

Même si vous pensez peut-être que vos pieds peuvent supporter n'importe quoi (la peau de votre semelle est littéralement la peau la plus épaisse que vous ayez après tout), vos tootsies nécessitent autant de soin que toute autre partie du corps, du moins si vous voulez les garder en bonne santé.

Pour garder vos pieds heureux et en bonne santé, Petkov recommande de ne jamais porter de vieilles chaussures et de ne pas porter de talons hauts pendant une période prolongée. En outre, le médecin suggère de faire appel à un professionnel dès que vous remarquez une douleur ou une décoloration des membres inférieurs. «Consulter un podologue en temps utile permet un diagnostic précoce et un traitement plus facile», explique-t-il.

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Sueur tout ce que vous voulez, mais il est tout simplement impossible de dépasser un régime alimentaire malsain – littéralement. "Une grosse erreur de santé est de croire que l'on peut faire suffisamment d'exercice pour vaincre les effets d'un mauvais régime alimentaire", déclare Stephanie D. McKenzie, MBA, MA, CPC, CRC, entraîneur certifié en sciences du sommeil et entraîneur principal de The Healing Firm. Pour les adultes plus âgés, il est important de «prendre le temps de comprendre quels rituels diététiques fonctionnent» pour façonner la santé de votre corps de l'intérieur.

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Embouteiller vos émotions au lieu de les partager avec quelqu'un fait plus de mal que de bien. La quarantaine est le moment de réfléchir – sur les choix de carrière, la famille, les réalisations, l’avenir – et «la myriade d’émotions suscitées par cet état de réflexion nécessite un exutoire efficace», déclare Melissa Robinson-Brown, Ph.D., un psychologue clinicien agréé. "Sinon, ils ressusciteront sous forme de symptômes physiques et de problèmes de santé mentale."

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«La plus grande erreur pour la foule de plus de 40 ans est de ne pas bouger du tout», déclare Jeanette DePatie, un instructeur de conditionnement physique agréé qui travaille avec des clients de tous âges, de toutes formes et de toutes tailles. «Des mouvements sains sont l’une des choses les plus importantes que vous puissiez faire pour votre vie et votre santé.» Même si vous vous promenez dans le parc tous les jours, un peu de locomotion peut vous être très utile.

Aliments contenant du magnésium {Erreurs de santé} "width =" 1024 "height =" 751 "data-srcset =" https://i2.wp.com/bestlifeonline.com/wp-content/uploads/2017/08/shutterstock_393884095.jpg ? w = 1024 & ssl = 1 1024w, https://i2.wp.com/bestlifeonline.com/wp-content/uploads/2017/08/shutterstock_393884095.jpg?resize=500%2C367&ssl=1 500w, https: // i2 .wp.com / bestlifeonline.com / wp-content / uploads / 2017/08 / shutterstock_393884095.jpg? resize = 768% 2C563 & ssl = 1 768w, https://i2.wp.com/bestlifeonline.com/wp-content/ uploads / 2017/08 / shutterstock_393884095.jpg? resize = 300% 2C220 & ssl = 1 300w, https://i2.wp.com/bestlifeonline.com/wp-content/uploads/2017/08/shutterstock_393884095.jpg?size=205 % 2C150 & ssl = 1 205w, https://i2.wp.com/bestlifeonline.com/wp-content/uploads/2017/08/shutterstock_393884095.jpg?resize=183%2C133&ssl=1 183w, https: //i2.wp .com / bestlifeonline.com / wp-content / uploads / 2017/08 / shutterstock_393884095.jpg? resize = 60% 2C44 & ssl = 1 60w "tailles =" (largeur maximale: 1000px) 100vw, 1000px

Le magnésium est un minéral dont le corps a besoin pour des fonctions essentielles telles que le mouvement musculaire, la régulation de la glycémie et la santé des os. Lorsque les aliments de votre régime ne contiennent pas suffisamment de magnésium, des recherches ont montré que vous êtes plus susceptible de souffrir de choses telles que des fractures des os et de l'hypertension. Heureusement, «les niveaux de magnésium peuvent être augmentés par des changements alimentaires et des suppléments avec l’aide de son fournisseur de soins de santé», note Chirag Shah, M.D., co-fondateur de Accesa Labs, alors assurez-vous de faire tester vos niveaux régulièrement.

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«La plus grande erreur que font les gens en vieillissant est d’exposer leurs yeux à la lumière quelques heures avant le coucher», note Richard L. Hansler, Ph.D., auteur de Évitez la maladie d’Alzheimer: éliminez la lumière bleue la nuit. «Les rayons bleus de la lumière blanche ordinaire empêchent le corps de fabriquer de la mélatonine. La mélatonine peut s'écouler pendant environ 12 heures si on évite la lumière bleue le soir, ce qui est facile à faire si vous utilisez des ampoules ne produisant pas de lumière bleue ou ne portez pas de lunettes qui la bloquent. "

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Pour les femmes et les hommes approchant l'âge moyen, s'entraîner trop est tout aussi néfaste pour le corps que ne pas s'entraîner suffisamment. En fait, une étude publiée dans la revue Médecine préventive constaté que tout ce qui dépasse 7,5 heures d’exercice par semaine peut nuire à votre santé mentale.

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«Nous savons que le maintien d'une posture alignée et le renforcement des muscles abdominaux centraux peuvent faire des miracles le soir, en soulageant le livre, en soulageant la douleur et en prévenant les événements à venir», explique Neel Anand, M.D., professeur de chirurgie orthopédique et directeur des traumatismes de la colonne vertébrale au Cedars-Sinai Spine Center. Par conséquent, si vous souhaitez soulager les maux de dos et améliorer votre posture, le Dr Anand suggère de faire plus d'exercices abdominaux au gymnase et de vous concentrer sur une meilleure posture pendant que vous êtes assis à votre bureau au travail.

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Nous sommes désolés d’annoncer que ces redoutables visites chez le dentiste ne s’arrêtent pas une fois que vous avez atteint l’âge adulte – ou du moins, elles ne le devraient pas si vous vous souciez de votre santé et de votre hygiène bucco-dentaires. Bien sûr, se faire fourrer par le dentiste n’est pas amusant, peu importe comment vous le regardez, mais cela vous aide à garder vos dents et vos gencives en parfait état.

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Le temps que vous prenez au travail a un impact étonnamment important sur votre bien-être mental et physique. Lorsque des chercheurs finlandais ont suivi 1 222 hommes d'âge moyen sur une période de 40 ans, ils ont constaté que les sujets qui prenaient trois semaines ou moins de vacances par an avaient 37% plus de chances de mourir au cours de l'étude par rapport à ceux qui profitaient le plus de leur séjour. temps libre – même lorsque d’autres facteurs tels que le régime alimentaire et l’exercice ont été pris en compte.

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En vieillissant, vous devez prendre le temps de faire des exercices cérébraux pour rester en forme et garder votre mémoire intacte. «L’apprentissage continu est essentiel pour que notre cerveau continue de grandir avec l’âge», explique-t-il. Dr. Krystal L. Culler, DBH, M.A., Senior Atlantic Fellow auprès du Global Brain Health Institute. Selon l'expert en matière crânienne, il suffit de faire deux heures d'exercices cérébraux chaque semaine pour modeler votre mémoire.

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Selon la National Breast Cancer Foundation, le cancer du sein est la deuxième cause de décès par cancer chez les femmes. Bien qu’il soit impossible de se protéger totalement de la maladie, une chose est sûre: plus vous attraperez la maladie rapidement, meilleures seront vos chances de la traiter.

Même si vous ne présentez aucun symptôme, un examen annuel des seins peut aider à détecter le cancer. Lorsque les chercheurs canadiens ont analysé l'ensemble de données de 6 333 patientes atteintes d'un cancer du sein, ils ont découvert qu '«un nombre important de cancers auraient été oubliés si un examen clinique du sein n'avait pas été effectué». Étant donné que l'examen est peu invasif et prend peu de temps, il y a sans raison ne pas en obtenir un au moins une fois par an.

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Que vous soyez âgé de 45 ou 25 ans, suivre un régime n'est pas la solution à votre problème de surpoids. «Les régimes alimentaires exigent une restriction alimentaire, ce qui conduit à des pensées obsessionnelles sur ces aliments et ces maux de tête», explique-t-il. Alison Barkman, M.S., R.D., C.D.N., diététiste et conseillère certifiée en alimentation intuitive.

De plus, «un régime accélérera la perte musculaire, réduisant ainsi votre métabolisme». Il est parfaitement acceptable – et même encouragé – de contrôler ses habitudes alimentaires, mais vous devriez le faire de manière à ne pas conduire à une myriade de troubles mentaux. problèmes de santé.

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Older adults and younger folks alike fear that eating too much protein will make them look like the Hulk. However, this is far from the truth, and “it is hugely important to eat protein to help maintain muscle as we get older so that we can stay active in our daily lives,” explains Emma Green, MS.c, BS.c, a certified personal trainer and health coach. Whether you’re getting your protein for the day in the form of a filet of salmon or a scoop of whey powder, just make sure that you’re not skimping out on this nourishing and all-important nutrient!

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“Most people avoid fats when they’re trying to lose a few pounds, but that’s not how it works,” says Dr. Allen Conrad, a Doctor of Chiropractic and a Certified Strength and Conditioning Specialist. “Polyunsaturated fats are good for the body, and they can also help reduce cholesterol levels.”

Even when you’re on a diet, make sure that you’re still eating healthy fats like nuts, avocados, flax seeds, and chia seeds in order to give your body the nutrients it craves.

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You probably already know by now all of the benefits of drinking water—healthier skin, a stronger immune system, etc.—but it’s even more important to guzzle down your H2O as you age. As one meta-analysis published in Nutrition Reviews notes, while water makes up 75 percent of an infant’s bodyweight, it only compromises 55 percent of an elderly individual’s. What this means is that as you age, your water reserves get more and more depleted, therefore making it more essential for you to up your fluid intake and stay hydrated.

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People in their 40s should be experienced and knowledgable enough to understand that being healthy isn’t necessarily about how many calories you consume. Rather, “listening to your body’s hunger and fullness cues is often the ideal way to determine what, when, and how much to eat,” says registered dietitian Jessica Jones.

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If you haven’t quit smoking by now, then let these harrowing fast facts lead you in the right direction: According to the CDC, more than 16 million Americans are currently living with a smoking-related illness. In the United States, cigarettes are responsible for more than 480,000 deaths annually; worldwide, that number is almost 6 million. For the sake of your health, you should quit smoking as soon as possible.

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When it comes to maximizing your strength and making the most of your muscles, it’s just as important to stretch as it is to exercise—especially as you start to get older. “As we age, muscles and tendons are more vulnerable to injury,” explains Dr. Conrad. “Due to the risks of pulling a muscle and the time it takes to recover as we age, making a regular stretching program part of your daily routine will help keep you moving.”

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Happier couples are healthier couples. That’s according to Brigham Young University researchers who tracked 1,681 married individuals over a 20-year period and found that subjects with less conflict in their relationship were more likely to report being in tip-top shape. So, for the sake of your mental and physical well-being, make sure that you aren’t neglecting your marriage.

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“The bad habits that we sometimes get into—eating, drinking, not exercising, etc.—can catch up with us, especially as we age,” explains Kimberly Gomer, M.S., R.D., L.D.N., director of nutrition at the Pritikin Longevity Center + Spa. “Our biggest mistake is not acknowledging that our bodies are changing and we need to adjust our lifestyles accordingly.”

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Don’t try to fight your way through the flu or a bad bout of rhinovirus. While toughing it up might have worked in your 20s and 30s, your forty- and fifty-something body needs time to properly fight off any infection that comes its way. Plus, you need to be careful about going outside when you’re sick, as it doesn’t take much for a virus like the flu to spread from one person to another.

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“Though the cost of health insurance premiums increases as we age, none of us can actually afford to go without coverage,” says Ruth Linden, Ph.D., founder and president of Tree of Life Health Advocates. Health insurance might be expensive, but the costs you’ll incur in the hospital without them are much worse.

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“If you’re chronically missing out on sleep, you could be at risk for serious health complications such as obesity, heart disease, and some cancers,” notes Ashley Little of Mattress Advisor. Plus, older bodies require adequate amounts of sleep in order to repair themselves, so make sure that you’re getting the recommended six to eight hours if you want to be well-rested and physically restored.

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“In our 40s we are invested in our careers and in acting as caregivers, both parenting youngsters and stepping in when help is needed with older generations. With all these time commitments, the mistake is that we don’t devote time to our self-care and to maintaining our own support network community,” says Helena Plater-Zyberk, co-founder of wellness network Supportiv. Of course, dealing with your responsibilities is important, but so is attending to your own wants and needs. Take a bath, book a facial, take a nap—you’ve earned it.

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Don’t let your doctors prescribe you more medications than necessary. Per one study published in the Journal de l'American Geriatrics Society, taking five or more medications is linked to frailty in older adults, which in turn increases the risk for potentially fatal falls.

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“It’s been shown that consuming sugar activates aging pathways and can accelerate the aging process, so avoiding processed and packaged foods and anything with refined (white) sugar can go a long way,” says Rachel Fiske, N.C., CPT-NASM, a member of the advisory board for Family Living Today. You don’t have to ban sugars from your diet completely, but monitoring your fructose intake will help you keep your blood sugar and aging in check.

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Having fun in the bedroom isn’t just a good time—it’s actually beneficial for your brain, too. That’s according to a study published in The Journals of Gerontology, which concluded that older adults who regularly engaged in sexual activity performed better on verbal fluency and visual perception tests.

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What do gardening and your health have to do with one another, you ask? More than you think.

Not too long ago, researchers from Texas A&M University and Texas State University discovered that older adults with a green thumb are more likely to eat an adequate amount of vegetables. Seeing as malnutrition is a huge risk factor for death—in older individuals especially—planting a gardening could be the key to living a long and happy life.

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For the sake of both your own welfare and the welfare of others, you should spend more time giving back as you get older. One study published in Psychological Bulletin found that volunteers over the age of 50 experienced a decrease in depressive symptoms, greater longevity, and fewer functional limitations on top of the happiness they felt after doing good!

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You’ve heard about the positive effects of high-intensity interval training, or HIIT, on the body, but what about on the brain? That’s right: In one study published in the Journal of Cognitive Neuroscience, participating in just six weeks of this intense exercise resulted in memory improvement among adults.

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By the time you’ve reached adulthood, it shouldn’t come as a surprise to read that drinking beverages like soda and fruit juice is a big no-no. Not only are these sips loaded with sugar, but they’re also a colossal waste of calories.

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If you think that using artificial sweeteners in lieu of regular sugar is helping you lose weight, then think again. Though artificial sugars are relatively new to the market, scientists have been able to prove time and time again that substitutes like sucralose and aspartame actually cause the body to have even more cravings—leading to weight gain and obesity.

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Want to save money and eat fewer calories? Then skip the take-out and cook at home instead. Researchers from the University of Washington School of Public Health determined that the more you cook at home, the more likely you are to meet the federal guidelines for a healthy diet while simultaneously spending less.

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Longevity isn’t just about eating well and exercising often; it’s about surrounding yourself with good friends, too. In fact, according to the Australian Longitudinal Study of Aging, people with the most friends generally outlived their lonely counterparts by 22 percent.

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A few supplements can do an aging mind and body a lot of good. Take vitamin D, for instance. Selon une étude publiée dans JAMA, approximate 75 percent of American teens and adults are deficient in the vitamin—and this is a problem, seeing as vitamin D deficiency can lead to everything from cancer and obesity to diabetes.

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Whether you’re looking to lose some weight or want to maintain the healthy weight you’re at now, you need to make sure that you’re starting every morning with a healthy and hearty breakfast. Studies have shown that this morning meal is the key to losing and keeping off the pounds, especially when the foods you’re eating are protein-dense.

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