Plus de 40? Voici 40 habitudes malsaines que vous devez purger de votre vie immédiatement

Avoir 40 ans, c’est le moment de regarder en arrière et de vous dire quelle vie vous avez travaillée. Mais c’est aussi le moment de considérer combien d’années il vous reste et comment vous voulez les vivre. Voyons les choses en face: tout ce que vous avez fait au cours de vos quatre premières décennies ne devrait pas rester avec vous pendant les quatre prochaines années. Il y a beaucoup d'habitudes malsaines que vous devriez briser dans la quarantaine pour vivre mieux, tant physiquement que mentalement.

De ce verre de vin nocturne à ne pas assumer la responsabilité de vos propres actions, voici quelques-uns des modèles qui doivent prendre fin lorsque vous vous tenez au sommet de cette colline mi-vie.

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Vos années de survie avec cinq heures de sommeil par nuit sont terminées. «Beaucoup de personnes de plus de 40 ans ne dorment pas assez simplement parce qu’elles se consument quotidiennement», déclare Dr. John Gilmer, professeur de chimie pharmaceutique au Trinity College de Dublin et vice-président de la recherche et du développement à Active Iron.

Mais Gilmer note qu’après 40 ans, il devient crucial de dormir entre sept et neuf heures par nuit. «Pendant le sommeil, votre cerveau envoie un signal à votre corps en lui demandant de libérer des hormones et des composés qui vous aident à réduire le risque de maladies, à conserver votre mémoire, à gérer votre faim et à maintenir votre système immunitaire», explique-t-il.

En outre, "le sommeil est aussi la période où nos muscles se reconstruisent et se réparent en plus de devenir plus gros et plus fort." Faut-il en dire plus?

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Il est évident qu’il est essentiel de dormir suffisamment pour vieillir avec grâce. Mais saviez-vous que l’un des moyens les plus efficaces de saboter votre propre cycle de sommeil est de traiter votre chambre à coucher comme un placard de rangement?

«C’est une habitude terrible de faire de votre chambre un lieu de stockage, alors que ce devrait être un sanctuaire du sommeil», déclare Bill Fish, coach en sciences du sommeil certifié et cofondateur de Tuck.com, une ressource sur la science du sommeil. «Nos esprits ont tendance à être fouillés, et avoir des tas de choses dans notre pièce est contre-intuitif au repos», explique-t-il.

Essayez plutôt de rendre votre pièce aussi fraîche, sombre et sans encombrement que possible. «En déployant des efforts, vous pouvez rompre avec la mauvaise habitude et retrouver une bonne nuit de sommeil», insiste Fish.

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Lorsque nous obtenons pour la première fois une carte de crédit dans la vingtaine, nous avons tendance à ne pas comprendre la responsabilité qui en découle, ce qui peut entraîner des soldes importants et un endettement élevé. Dans la quarantaine, cela doit changer. «Alors que les cartes peuvent constituer des outils précieux offrant des avantages qui profitent à votre vie quotidienne, les soldes importants peuvent entraîner des frais d’intérêt élevés», déclare Sean Messier, analyste du secteur du crédit chez Credit Card Insider. "De plus, une utilisation élevée du crédit peut sérieusement endommager vos cartes de crédit."

Au lieu de cela, Messier recommande de charger des produits de base comme la nourriture et l’essence pour gagner des points, tout en utilisant de l’argent ou un débit pour payer le reste de vos achats.

"Quand une personne atteint 40 ans, la nature éphémère de la vie devient plus évidente", dit Dr. Carla Manly, psychologue clinicien et auteur de Joie de la peur. Mais même si vous savez que cela est vrai, il est toujours difficile de le mettre en action.

Manly recommande vivement de consacrer votre temps et vos efforts à vos relations les plus importantes maintenant. "Arrêtez de penser que vous donnerez à votre partenaire un meilleur TLC" plus tard "ou" quand la vie ralentira ", explique-t-elle. Et il en va de même pour les enfants: «Vos enfants seront partis avant que vous le sachiez. Donnez-leur votre temps et votre attention maintenant », dit beaucoup.

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«Beaucoup de personnes âgées de plus de 40 ans prennent l'habitude de rentrer chez elles après le travail, en train de dîner, puis de se coucher pour regarder la télévision avant de se coucher pour la nuit», explique Gilmer. "Cette activité ne stimule pas le cerveau comme si vous deviez sortir de la maison et vous adonner à un passe-temps."

Votre quarantaine est le moment idéal pour essayer l’activité à laquelle vous avez toujours pensé, mais pour laquelle vous n’avez jamais pris le temps. «Les loisirs sont liés à une santé mentale positive et à une espérance de vie plus longue», a déclaré Gilmer.

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À 40 ans, vous ne pouvez plus laisser de pensées négatives débilitantes. Vous devez les faire connaître pour un examen approfondi.

Bien sûr, ce ne sera pas facile, prévient Bridgitte Jackson Buckley, écrivain sur la spiritualité et la croissance personnelle et l'auteur de Le cadeau de la crise. Après tout, il n’est jamais agréable de faire face à ses peurs et à ses insécurités les plus grandes. «Toutefois, si vous souhaitez réduire les interactions toxiques dans la vie, il est non seulement bénéfique pour la santé de s’engager dans une pratique réflexive, mais il est également essentiel pour l’amélioration de soi-même», dit-elle.

Jackson Buckley suggère une quarantaine d'années d'essayer «de créer une pratique réflexive cohérente, telle que la méditation, [which] permet aux croyances inconscientes de remonter à la surface pour être examinées et libérées. "

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Surtout dans la quarantaine – avec de nombreuses personnes à soigner et des responsabilités à assumer – il peut être facile de mettre sa santé en arrière-plan, ajoute Manly. Mais votre santé compte aussi.

Au lieu de penser que tout se passera bien ou que vous devez vous occuper de choses plus importantes, il est essentiel de prendre les choses en main et de prendre rendez-vous chez le médecin. «Prenez au sérieux vos visites chez le médecin, votre régime alimentaire et vos exercices», insiste-t-elle.

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"Soyez reconnaissant pour chaque cheveu gris, chaque ride, chaque ligne de rire", dit Donna Matthezing, infirmière autorisée et fondatrice de Compassionate Care in the Air.

Bien qu’il soit facile de traiter ces choses comme des signes de votre mortalité, elles témoignent également des bons moments que vous avez eu la chance de vivre. N'oubliez pas que, même si vieillir est inévitable, rester à sa place ne l'est pas. "Soyez reconnaissant que vous ayez eu l'occasion de rire, de pleurer et d'obtenir des cheveux gris de vos enfants ou de votre conjoint", ajoute Matthezing. "Beaucoup de gens n'ont pas la possibilité de vieillir ou de se plaindre de quelques cheveux gris."

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«Près de 75% des adultes américains se promènent dans un état chronique de déshydratation», déclare Wayne Anthony, défenseur de l'eau saine et fondateur de WaterFilterdata.org. "Cela conduit à la fatigue, à l'irritabilité, au manque de productivité, au brouillard cérébral, à un coeur surélevé, à des lésions musculaires … vous l'appelez."

En plus de consommer plus d’h20, Anthony recommande également de réduire les liquides déshydratants. Spécifiquement pour les 40 ans et plus, il recommande de réduire votre consommation d’alcool et de caféine. "Remplacez ces boissons par de l'eau, même de l'eau gazeuse si vous avez besoin de quelque chose de différent."

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«Les régimes amaigrissants de yo-yo peuvent non seulement endommager votre métabolisme, mais aussi entraîner des carences nutritionnelles, la perte des cheveux, des problèmes digestifs, de la fatigue et une perte de mémoire», prévient Tafiq Akhir, entraîneur personnel certifié et propriétaire de Tafiq’s Physiques à West Hollywood, Californie.

Au lieu de cela, trouvez un programme nutritionnel qui fonctionne pour vous et respectez-le. «Cela vous aidera non seulement à avoir une meilleure apparence, mais aussi à améliorer votre santé et votre bien-être en général», ajoute Akhir.

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Après 40 ans, utiliser un écran solaire en été ne suffit plus – il faut être fort et durer toute l’année. Gilmer recommande de ne rien sous SPF 30. Rien de plus petit que cela "peut vous donner des taches solaires, laissant votre peau hyperpigmentée, ainsi qu’accélérer le processus de vieillissement". En outre, un manque d’écran solaire suffisant peut endommager le collagène de votre peau, vous avec des rides prématurées et augmentées. Et surtout, ne pas protéger votre peau du soleil peut provoquer un cancer de la peau.

Bien que ressembler à un dieu ou une déesse en bronze puisse sembler esthétique, il ne vaut pas la peine de sacrifier votre santé pour cela.

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Une autre habitude malsaine qui ruine votre peau dans la quarantaine? Forte consommation d'alcool. "La consommation d'alcool provoque la dilatation des pores, contribuant ainsi aux éruptions cutanées et à l'excès de sébum", explique Bobbi Del Balzo, esthéticienne médicale au Deep Blue Med Spa à New York. "L'alcool augmente également la présence de certains enzymes dans les tissus cutanés, les rendant ainsi déshydratés et secs." Alors, pour garder votre peau tendue et glorieuse à partir de 40 ans, il est peut-être temps de repenser vos habitudes en matière de consommation d'alcool.

Et il va sans dire que l'alcool peut endommager beaucoup plus que votre peau. «Boire plusieurs verres d’alcool par jour n’est pas bon pour la santé à long terme et cela n’aide en rien votre qualité de sommeil», explique Akhir.

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Contrairement aux pommes, il s'avère qu'un verre de vin par jour n'empêche pas le médecin de partir. «Bien qu’il soit facile de se fier au vin ou à un cocktail pour soulager le stress quotidien, le jury n’a pas encore déterminé si les avantages l'emportaient sur les inconvénients, même avec un verre», déclare Akhir.

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Près de 90% des Américains consomment plus de sel que ce qui est recommandé, selon le Center for Disease Control and Prevention. La majeure partie du sel que vous mangez provient d’aliments emballés et transformés contenant beaucoup de sodium, dit Dr. Garth Graham, cardiologue en exercice à Kansas City, dans le Missouri.

Ainsi, même si vous n’avez pas besoin de vous débarrasser de votre salière, il est important d’être conscient de ces niveaux et de garder le vôtre au minimum. «Les recommandations ne concernent pas plus de 2 300 milligrammes de sel par jour», explique Graham.

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Une personne immature accusera trop souvent les circonstances extérieures de son propre malheur. Cependant, même après 40 ans, de nombreuses personnes s’en tiennent à cette tactique pour se dégager de leurs propres défauts, explique Matthezing.

Prenez un gain de poids, par exemple. Il est facile de reprocher à votre âge et à votre métabolisme ralenti l’agrandissement de votre tour de taille. "Cependant, existe-t-il une véritable science qui prouve que ce sont vos hormones et non pas vos mauvais choix en matière de mode de vie et de nourriture?", Demande Matthezing.

Le fait est que, même si certaines circonstances sont toujours hors de votre contrôle, il y en a aussi toujours qui ne le sont pas. Et en choisissant de vous concentrer sur ce dernier, vous retrouvez le siège du conducteur. «Le blâme nous dispense de prendre nos responsabilités et si nous en prenions simplement la responsabilité en sachant que nous sommes importants, nous resterions engagés», explique Matthezing.

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Avoir un pain de savon pour tous vos besoins de nettoyage est si simple. Néanmoins, il s’agit d’un domaine de l’hygiène qui nécessite une mise à niveau après 40 ans, par exemple. beaucoup les raisons. «Tout d’abord, le savon en barre héberge les bactéries en s’assoyant chaque jour dans la douche», explique Del Balzo. Deuxièmement, «les pains de savon déséquilibrent le pH naturel de votre peau, provoquant une déshydratation».

Del Balzo ajoute que «lorsque vous lavez avec un pain de savon, il retire l'eau de votre peau, offre une gommage presque nul et provoque la formation d'une peau morte et sèche.» En bref: Laissez le pain derrière vous.

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Prendre soin de vos conduits auditifs est crucial à mesure que vous vieillissez. Personne ne veut être le premier de ses amis à avoir besoin d'un appareil auditif.

Un changement important à faire dans la quarantaine consiste à utiliser des bouchons d'oreille lorsque vous êtes quelque part bruyant, comme un concert, dit Dominique Malinowski, audioprothésiste dans les Centres d’audition Robillard au Canada. Que ce soit dans un lieu immense ou dans un bar local, le fait est que ces événements peuvent être très bruyants. Veillez donc à apporter une protection adéquate.

Et si vous commencez à avoir une perte auditive, peu importe, Malinowski recommande de voir immédiatement un audiologiste «pour s'assurer qu'il n'y a pas de problème sous-jacent».

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En plus de ne pas utiliser de bouchons d'oreille, trop de personnes âgées de plus de 40 ans infligent des lésions aux oreilles sous le mauvais nom d'hygiène, explique Malinowski. Ils continuent à utiliser le coton-tige très décrié pour enlever le cérumen, ce qui nuit davantage au canal auditif qu’il n’est bon.

Cependant, cela ne signifie pas qu’il faut vivre avec la cire. “The best option would be to book an appointment with your doctor to remove the earwax, or even use an at home ear wax removal aid,” says Malinowski.

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We all know snacking before bed affects your waistline, but it can cause problems for your complexion, as well.

According to Del Balzo, “When you eat late at night, your body doesn’t have time to metabolize the food and it disrupts an important enzyme that plays a key role in skin repair.” To get your proper beauty sleep, make sure to avoid munching for a good three to four hours before hitting the hay.

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You’ve heard this one before, of course. But Dr. Kyle Varner, a physician specializing in internal medicine, warns that it’s even more dire than you might’ve realized. In addition causing weight gain, eating too much sugar and processed carbs can “greatly increase” one’s chances of developing type 2 diabetes later in life.

In addition, “there is some evidence that it could be linked to Alzheimer’s disease,” Varner explains.

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Just because flossing gets all the headlines doesn’t mean it’s the only part of your dental hygiene you should be thinking about. “If you want an amazing smile when you enter the golden years, I recommend following my four-step smile workout: brush, floss, rinse your mouth with an antibacterial mouth rinse, and clean the tongue,” explains Dr. Catrise Austin, dentist to the stars and founder of VIP Smiles.

Of course, you can’t do it all on your own. “Don’t forget to see your dentist every six months!” she adds.

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Coffee is not breakfast. Sure, a younger you may have rushed out the door with a cup of Joe, too late for work to eat a full breakfast. But 40-year-old you should take the time to eat a balanced breakfast before heading out for the day. “By avoiding breakfast, you cause blood sugar fluctuations that can negatively affect your energy,” Akhir explains.

And the consequences don’t end there. “People who skip breakfast also tend to overeat and choose unhealthy food options later in the day,” he says.

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Just because you have the added income to splurge on a few more meals out every week now that you’re 40, that doesn’t mean it’s the best choice. As Gilmer explains, “Restaurant food is full of fat and salt.” That’s why he urges his patients to “keep eating out to a minimum.” Then, when you do go out, you can really splurge—both calorically and monetarily—to your heart’s content.

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Every time you consume fast food, your body almost certainly lets you know it isn’t happy—you just need to listen. “You can pretend your body isn’t affected for only so long,” says Bess Berger, registered dietitian and founder of ABC Nutrition By Bess in Teaneck, New Jersey.

You don’t have to go cold turkey, either. “Think about how many times you eat fast food a week, then come up with a reasonable number to cut it to down to,” she suggests. “Then, cut it down again and again.”

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Now that you’ve over 40, you should have the time and money to stop using canned food as a cooking crutch. By eliminating those cans, you’ll avoid exposure to BPA—an ingredient used in aluminum can linings—that has been shown to disrupt thyroid function, says Dr. Leonardo Trasande, a professor at the NYU School of Medicine.

But BPA is not the only thing to look out for. In his new book, Sicker, Fatter, Poorer, Trasande writes that “as BPA-free has come into vogue so have a bunch of replacements: BPP, BPF, BPS, BPZ, and BPAP, just to name a few. [And these] pose similar if not worse threats.” It’s best to ditch anything that comes in aluminum altogether.

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Weight and resistance training is a must after 40, says Akhir. Even if you’ve been hesitant to try it before, now it’s imperative. That’s because resistance helps to fortify things that tend to suffer with age, such as bone density, hormone levels, metabolism, and cognitive function, explains Akhir.

Of course, when lifting weights for the first time, it’s best to start with a coach or somebody with experience to ensure you don’t injure yourself.

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Of the 7,000 waking hours you have each year, very few of them are spent in the doctor’s office. So it’s really the people you spend the most time with who influence your health. “Your boss, your teacher, your local elected official—even your neighbors—have the potential to influence your health more than your doctor,” says Graham.

To remain in top shape, it’s crucial to surround yourself with the right people. “Social determinants of health are adding and detracting from your health every day,” Graham notes.

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“Many people over the age of 40 have some unhealthy foot hygiene habits,” says Dr. Bruce Pinker, a foot and ankle surgeon at Progressive Foot Care in New York City.

The most common, he says, is failing to dry between their toes after bathing. “If moist feet are placed inside closed shoes, the feet may become warm and fungus growth may be promoted, due to the wetness and the footwear which prevents breathability,” Pinker explains. This can lead to blistering and cellulitis, as well as athlete’s foot.

“By simply drying between the toes after bathing, one can help reduce the occurrence of such infections and therefore reduce foot discomfort,” Pinker says. In addition, he recommends using over-the counter powders, which can be placed directly onto feet or into socks to reduce wetness.

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While you don’t need to go all the way to a standing desk, you should remain vigilant when it comes to exercising your body during the workday. Selon Monica Lam-Feist, a certified personal trainer and lead fitness expert at AlgaeCal, “sitting can increase your risk of obesity, type 2 diabetes, and even heart disease.” She urges the over-40 set to “get into the healthy habit of reminding yourself to get up and go for a quick walk or stand-up stretch when you’ve been sitting too long.”

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“There is no excuse for sitting on the couch and watching a mindless sitcom,” says Varner. “It is a waste of time and life.”

While it may sound extreme, he says one easy way to resist the temptation to spend your downtime binge-watching is to get rid of the screen altogether. “I do not own a television and I recommend that anyone with one rid themselves of this pernicious device that will rob you of precious time,” says Varner.

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You’ve heard it before, but we’ll say it again: Screens are unhealthy, especially at night.

“Looking at our phones before we go to bed is terrible for our sleep,” Fish says. That’s because of both the light of the screen itself, and the activities we tend to do on our phones or tablets. “Not only are the blue lights emitting from screens bad for our sleep process by stopping our bodies from producing melatonin naturally, but checking emails before bed doesn’t exactly elicit relaxation,” he explains.

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When you’re younger, forgetting to say “thank you” is immature. But as a 40-something, it’s just unacceptable.

Besides, being more appreciative, especially out loud, has great health benefits. A 2013 study published in Personality and Individual Differences concluded that verbal gratitude had an even greater impact psychologically in older adults.

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After 40, mindless snacking on packaged, processed foods should be cut be down to zero. But having kids can make this a difficult task. Instead of keeping tasty snacks in brightly-colored packaging lying around, reduce their allure by storing them in hard-to-reach places, which will benefit both you and your little ones. Hors de vue, hors de l'esprit.

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You may have more income nowadays, but that doesn’t mean it’s time to spend recklessly. Like snacking, impulse spending is another mindless, unhealthy habit in your 40s. In fact, it’s been linked to feelings of low self-esteem, according to a 2007 study in Psychology & Health. Those expensive shoes and that pricey purse just aren’t worth it.

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Just because you need a job doesn’t mean you need the job you have. By now you have enough experience to recognize what a good working situation is. And if you don’t have it, find it!

Leaving a bad job can boost not just your mental health, but your physical well-being, too. According to a 2014 study in Psychosomatic Medicine, people with high job strain are at a higher risk for developing type 2 diabetes.

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Hopefully, you’ve reached a point in your career where you don’t have to over-exert yourself to prove yourself. So nowadays, you should be working smarter, not longer.

Besides, spending too much time at work isn’t good for your brain. A 2016 study from the Melbourne Institute found that for workers over 40, work weeks longer than 25 hours had a negative impact on cognition.

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A handful of vitamins no longer counts as a substitute for broccoli in your 40s. The fact is, essential nutrients react with the body differently depending on how they are consumed. One 2006 study in Clinical Interventions in Aging warned that supplementing essential nutrients with vitamins was associated with a higher risk of stroke and cardiovascular disease. Instead, you should just get your vitamins from actual fruits and vegetables.

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In your 40s, it’s time to stop putting up with toxic people. While no one is urging you to excommunicate family and loved ones, if people in your life are unpleasant to be around, Matthezing recommends instituting barriers and limiting the time you spend together.

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Invoking Eleanor Roosevelt, Matthezing says: “Comparison is the thief of all joy.”

If you focus on the fact that your journey is your own, the results can be tremendously freeing. “When we can get honest and truthful about how we are limited by our own ideas of what a 40-plus-year-old should look like, we can commit to how we want to look and feel for ourselves, not someone else’s version of us,” Matthezing explains.

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In a 2016 study published in the International Journal of Behavioral Development, Brandeis University researchers found that the majority of those at mid-life wished they were younger than they are. (The median desired age was 33, specifically.)

But just as a 30-year-old shouldn’t be comparing their accomplishments to yours, you shouldn’t be comparing your looks to theirs either. “Women over 40 are always comparing themselves to much younger women,” says Matthezing. And men are just the same.

Everyone knows it’s not healthy to wish to be something you can’t possibly be. Focus on everything you have now that you didn’t have when you were younger and you’ll realize, you’re much better off. And once you rid yourself of all those habits, try replacing them with these 40 Amazing Habits to Adopt After Age 40.

Pour découvrir plus de secrets incroyables sur la vie de votre meilleure vie, cliquez ici nous suivre sur Instagram!

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