Health and Me

Health And Me Desk

Crossed 40? These 5 Habits Could Slow Down Your Aging, According To Doctor

Aging brings a shift in how the body functions. Metabolism slows down, hormones fluctuate, and the risk of conditions such as diabetes, heart disease, joint problems, and bone loss begins to rise. Health experts often describe the 40s as a turning point, a decade where prevention matters more than ever. According to US-based longevity doctor Dr Vassily Eliopoulos, many habits that feel harmless in one’s 20s and 30s begin to show their impact sharply after the age of 40.

In a recent Instagram post, Dr Eliopoulos highlighted five things people should stop doing immediately if they want to protect their long-term health. He wrote that this is the decade to take muscle health seriously, make sleep a priority, and let go of small daily habits that quietly speed up aging. He added that the choices made in the 40s decide how well the body functions in the 50s, 60s, and 70s because preventing damage is always easier than trying to repair it later.

Sleep becomes crucial in the 40s because the body needs more time to repair itself. Dr Eliopoulos explains that adults between 40 and 60 require seven to nine hours of sleep every night to maintain hormone balance, protect cognitive function, and support metabolism. Even losing a single hour can make a difference. Research shows the risk of type 2 diabetes, heart disease, and faster brain aging rises for every hour of sleep below the seven-hour mark. Chronic lack of sleep also encourages fat storage around the abdomen, weakens the immune system, and slows recovery after daily activities.

Simple habits such as keeping the room dark and cool, avoiding late-night screen time, and sticking to a regular sleep schedule can make sleep more restorative. Dr Eliopoulos describes good sleep as a free nightly hormone reset.

<h2>Stop neglecting strength training</h2>

Muscle loss is one of the most predictable changes after 40. According to Dr Eliopoulos, adults lose three to eight percent of their muscle mass each decade unless they actively work against it. Resistance training two to four times a week can slow this decline dramatically.

Strength work helps maintain bone density, improves insulin sensitivity, and builds lean muscle. Exercises such as squats, push-ups, weightlifting, or using resistance bands increase stability, balance, and overall metabolic rate. Studies also show that middle-aged adults build strength more efficiently with resistance training than relying on cardio alone.

<h2>Stop relying on highly processed foods</h2>

Packaged snacks, sugary drinks, instant meals, and ultra-processed foods can have a much bigger impact in midlife. More than half of adults over 40 struggle with obesity linked to these foods. They cause sudden spikes in blood sugar and promote inflammation, raising the risk of heart failure. These foods also lack fibre, which affects gut health and increases the risk of colon cancer. Brain health is not spared either, with several studies linking diets high in processed food to faster cognitive decline.

Switching to whole foods such as fruit, nuts, vegetables, and yoghurt can help stabilise energy levels and reduce the risk of diabetes. Reading labels to avoid additives and hidden sugars is an important habit at this stage.

<h2>Stop delaying routine health tests</h2>

Once a person enters their 40s, regular health screenings become essential. Many conditions, including high cholesterol, prediabetes, thyroid disorders, and vitamin deficiencies, develop silently. Monitoring levels such as A1C, lipid profiles, thyroid markers, and vitamin D helps detect issues early, allowing interventions before symptoms show up. Avoiding tests often means missing warning signs until fatigue, pain, or more serious complications appear.

Stress hits harder in the 40s because the body becomes more sensitive to cortisol. Continuous stress can raise blood pressure, increase inflammation, affect memory, and contribute to anxiety. Long-term stress even accelerates cellular aging and can push biological age forward by several years. When paired with poor sleep or unhealthy eating, stress significantly increases the risk of stroke.

Dr Eliopoulos recommends daily breathing exercises, regular walks, and simple meditation practices to help reduce stress and protect long-term health.

<strong>Disclaimer:</strong> <em>Please note that this is a user-generated content. Health and Me does not encourage any changes to be made in your daily schedule without consulting your doctor.</em>

Health Conditions A-Z

health

fitness after 40

older people fitness

fitness

older fitness

adult fitness

Sudden Cardiac Death Risk Far Higher in People With Diabetes, Reveals New Study

The Nordic Guide Of Staying Mentally And Physically Well Through Long, Dark Winters

Fitness

8 Sit-Up Variations to Strengthen Your Core and Build Stability

Benefits Of Ayurvedic Health Supplement Ashwagandha

9 Anti-Inflammatory Breakfast Options You Should Try

5 Foods You Should Avoid For PCOS, Says Gynecologist

Love Sitting With Your Legs Crossed? Here’s You Should Avoid It

6 Daily Foods That Are Secretly Increasing Your Calories

9 Brain Boosters You Should Do Everyday

Hip Exercises That Will Keep You Flexible As You Age

9 Leg Exercises Office Workers’ Should Do At Home

Benefits of Having Herbal Tea Every Morning

9 Daily Habits That Boost Your Brain Power

Lower-Body Exercises That Are Game-Changers

How Drinking Apple Cider Vinegar Helps You

Aging Myths You Should Never Believe

Superfoods That Support Your Gut Health

What Happens To Your Body When You Eat Instant Noodles Every Day?

Health Issues Premature Babies Often Face

Exercises Office Workers Should Do For Their Heart Health

Reasons Why You Should Add Raw Turmeric To Your Diet

Benefits Of Drinking Milk At Night: Why You Should Do It

Food That Provides Vitamin B12 Naturally In Your Diet

Surprising Health Benefits Of Fenugreek Seeds

9 Superfoods You Should Eat For Your Brain Health

What Does Mental Health Support Look Like At Work?

Long Stretches You Should Do To Unwind From Your Day

Colon Cancer In Young Adults: Early Symptoms You Should Know

Health Benefits Of Eating Dry Fruits Everyday

Are You At Risk For Fried Rice Syndrome?

These Tests Reveal How Well You Are Aging

Lower-Back Exercises You Should Do After A Long-Day's Work

Children’s Diet – What Kids Need To Eat For Immunity Building

Common Diabetes Myths That Could Hurt Your Health

Love Spicy Food? Here’s How It Affects Your Health

Superfood List: Veggies And Fruits You Must Have For Immunity

Foods People With IBS Should Avoid

Exercises To Improve Digestion

Easy Work Lunches You Can Make In The Morning

Hunger Vs Craving: Difference Explained In 60 seconds

These Things Can Cause Your Heart To Age Faster

High Carb Foods That Are Actually Healthy

Aging brings a shift in how the body functions. Metabolism slows down, hormones fluctuate, and the risk of conditions such as diabetes, heart disease, joint problems, and bone loss begins to rise. Health experts often describe the 40s as a turning point, a decade where prevention matters more than ever. According to US-based longevity doctor Dr Vassily Eliopoulos, many habits that feel harmless in one’s 20s and 30s begin to show their impact sharply after the age of 40.In a recent Instagram post, Dr Eliopoulos highlighted five things people should stop doing immediately if they want to protect their long-term health. He wrote that this is the decade to take muscle health seriously, make sleep a priority, and let go of small daily habits that quietly speed up aging. He added that the choices made in the 40s decide how well the body functions in the 50s, 60s, and 70s because preventing damage is always easier than trying to repair it later.Stop cutting back on sleepSleep becomes crucial in the 40s because the body needs more time to repair itself. Dr Eliopoulos explains that adults between 40 and 60 require seven to nine hours of sleep every night to maintain hormone balance, protect cognitive function, and support metabolism. Even losing a single hour can make a difference. Research shows the risk of type 2 diabetes, heart disease, and faster brain aging rises for every hour of sleep below the seven-hour mark. Chronic lack of sleep also encourages fat storage around the abdomen, weakens the immune system, and slows recovery after daily activities.Simple habits such as keeping the room dark and cool, avoiding late-night screen time, and sticking to a regular sleep schedule can make sleep more restorative. Dr Eliopoulos describes good sleep as a free nightly hormone reset.Stop neglecting strength trainingMuscle loss is one of the most predictable changes after 40. According to Dr Eliopoulos, adults lose three to eight percent of their muscle mass each decade unless they actively work against it. Resistance training two to four times a week can slow this decline dramatically.Strength work helps maintain bone density, improves insulin sensitivity, and builds lean muscle. Exercises such as squats, push-ups, weightlifting, or using resistance bands increase stability, balance, and overall metabolic rate. Studies also show that middle-aged adults build strength more efficiently with resistance training than relying on cardio alone.Stop relying on highly processed foodsPackaged snacks, sugary drinks, instant meals, and ultra-processed foods can have a much bigger impact in midlife. More than half of adults over 40 struggle with obesity linked to these foods. They cause sudden spikes in blood sugar and promote inflammation, raising the risk of heart failure. These foods also lack fibre, which affects gut health and increases the risk of colon cancer. Brain health is not spared either, with several studies linking diets high in processed food to faster cognitive decline.Switching to whole foods such as fruit, nuts, vegetables, and yoghurt can help stabilise energy levels and reduce the risk of diabetes. Reading labels to avoid additives and hidden sugars is an important habit at this stage.Stop delaying routine health testsOnce a person enters their 40s, regular health screenings become essential. Many conditions, including high cholesterol, prediabetes, thyroid disorders, and vitamin deficiencies, develop silently. Monitoring levels such as A1C, lipid profiles, thyroid markers, and vitamin D helps detect issues early, allowing interventions before symptoms show up. Avoiding tests often means missing warning signs until fatigue, pain, or more serious complications appear.Stop letting stress build upStress hits harder in the 40s because the body becomes more sensitive to cortisol. Continuous stress can raise blood pressure, increase inflammation, affect memory, and contribute to anxiety. Long-term stress even accelerates cellular aging and can push biological age forward by several years. When paired with poor sleep or unhealthy eating, stress significantly increases the risk of stroke.              View this post on Instagram            A post shared by Dr. Vass, M.D. (@dr.vassily)]]>Dr Eliopoulos recommends daily breathing exercises, regular walks, and simple meditation practices to help reduce stress and protect long-term health.Disclaimer: Please note that this is a user-generated content. Health and Me does not encourage any changes to be made in your daily schedule without consulting your doctor.