6 Healthy Habits That Can Go a Long Way After 40

A recent study published in the journal Nature Aging changed how we think about aging. Instead of aging gradually, in a linear manner over time, the Stanford University researchers behind the study found that the body changes in bursts, around ages 44 and 60.   

The study was small – only 108 participants followed for 1.7 years on average – but it certainly made headlines. Whether or not a bigger study comes from this research, it serves as a reminder that middle age is a time of great change. While some of those shifts are inevitable, such as menopause, others can be mitigated by lifestyle. So which habits should your clients focus on? Read on for a list of six healthy habits that can go a long way after age 40, according to science. 

1. Get enough sleep. 

Make sleep sacred, a non-negotiable that’s as important as any work deadline or family obligation. Not only is rest the time when the body performs important repair and restoration projects, it’s also important for maintaining a healthy immune system. Aim for seven or more hours per night, according to the American Academy of Sleep Medicine. Women tend to need more sleep than men, so honor your body’s need and rest when you’re tired. 

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2. Work on your strength. 

When the clock hits 30, the body naturally starts to lose muscle tissue at a rate of 3-5% per decade. (Some research says it could be as high as 8%!)  More than aesthetics and body composition, this natural decline in muscle mass may affect daily activities and quality of life over time.* Strength training can help offset this decline – and help older adults build muscle mass. Aim for two days of muscle-strengthening activities per week. As a bonus, strength training can also help maintain healthy bone mass, which is a particular area of concern for women. 

3. Prioritize protein.  

Eating enough protein goes hand in hand with strength training to maintain healthy muscles. While the recommended daily allowance of protein is 0.8 grams per kilogram (2.2 pounds) of body weight, that’s what’s needed to keep your body going. For optimal health – including healthy body composition and maintaining healthy muscles – aim for 1.2 to 1.6 g per kilogram, or between 82 and 109 grams daily for a 150-pound person.  

When you eat protein to keep your muscles healthy, it gets broken down into amino acids. These building blocks even more accessible — and can build more muscle tissue than an equal amount of protein — even if you’re not working out as much as you’d like or you’re maintaining a calorie deficit, as with intermittent fasting!* 

4. And focus on fiber. 

Only about 5% of adults get enough fiber. Until age 50, women need about 28 grams daily, while men need 38 grams, per the 2015-2020 Dietary Guidelines for Americans. (Nutritional needs changes slightly after age 50.) Consuming adequate amounts of fiber can help support heart health, gut health, mood and more.*

While most of that daily fiber should come from a variety of whole, plant-based foods, a fiber supplement like Let’s Go Fiber+ can also offer a boost.* The name is fun, but the formula delivers 5 grams of fiber per serving, with prebiotics, probiotics and a clinically studied postbiotic.* That fiber comes from a combination of fermentable + upcycled resistant starch (from potatoes) and acacia fiber, which has an incredible sustainability story.

5. Reduce or eliminate alcohol. 

Alcohol is an unhealthy habit at any age, but it has a different – often more intense – impact at middle age and beyond. It can impair sleep, as well as cognition. US “moderate use guidelines” recommend no more than one drink daily for women and two for men. 

6. Stop smoking (and vaping). 

Quitting tobacco at any age supports cardiovascular and respiratory health, and it’s never too late to kick the habit. According to a 2021 study, older adults could “substantially reduce the risk of” dying from certain diseases if they quit.