Your 40s: Family + Career = Stress

Ladies and gentlemen, here’s a quick rundown of what you should expect in your 40s

Your muscle mass decreases and you’ll have difficulty building new muscle. Your rate of muscle mass loss is about 0.5 percent per year. Healthy aging requires muscle mass because it’s a storage depot of your proteins. In addition to losing muscle mass, your nerves may also have problems with their effectiveness making coordination quite a concern for you. When you walk around or move, your joints may creak because of general wear and tear as you age. They will require more sustained attention to keep them healthy. Your exercise should now aimed more at maintaining muscle mass, flexibility and healthy bone density.

A note when working out in your 40s. Exercise at 50 to 70% of your maximum heart rate (moderate intensity), not too much and not too little. Exercise increases hormone levels (especially testosterone) and helps your nervous system adapt to stress. Hey, don’t overdo it there, you’re not a superhero. If you get too much exercise, you’re setting yourself up to getting sick.

If you did your homework in your 20s and 30s, the chances that you may be experiencing signs and symptoms of diabetes, cancer and heart disease are slim. Statistics have continually shown that these chronic conditions increase in incidence as one ages. But since they are considered lifestyle diseases, if you already cleaned up your diet and lifestyle earlier in your life then you’re on the right track to living to a ripe old age healthfully. But if you haven’t made the necessary changes yet, then its time to get plenty of sleep, start exercising regularly, stop smoking, limit alcohol and most importantly get back to “real” food instead of junky, processed stuff.

A change in lifestyle and diet is now MANDATORY. Say your sweet goodbyes to Ronald McDonald and his cousins, Wendy’s and Burger King. It all boils down to good habits. Instead join a cooking class to learn how to make healthy and tasty fare at home from scratch.

Stress wears you down…if you let it. Adults in their 40s are more often than not the main financial provider of the house, especially if you’re a man. This can be very stressful. However long term stress can weaken your immune system. So this is the best time to get practising some relaxation techniques to help your body and mind chill out and deal to that stress.

Continue to drink plenty of water. Avoid high sugar and fructose containing beverages. They can lead to higher incidences of gout, metabolic syndrome, diabetes, high cholesterol and heart problems. Always choose water over other beverages, your body is 60% water after all.

Brush your teeth. Periodontitis is an inflammation of your gums wherein bacteria continuously multiply and wreak havoc on your teeth and the tissues surrounding them. These bacteria can be the cause of chronic inflammation which can damage blood vessels in your body (for men this can include the arteries in the penis causing erectile dysfunction).

Chronic pain. This may be the pain you’ve ignored for decades, relying solely on pain relievers. Your risk for back pain, arthritis and tendonitis increases from the normal wear and tear process as you age. Consult the proper medical specialists for your specific problems.

Osteoporosis. As mentioned briefly above, bone mass starts to decline when you’re 40 years and above. This in turn, increases your chances of developing osteoporosis if you don’t do something about it. Bone loss or osteoporosis can lead to fractures. What you can do to prevent this is to eat a complete diet accompanied by doing regular weight-bearing exercises especially strength training.

Sexual dysfunction for females and males. This is a problem for both sexes, not just for men. Your reproductive and sexual health is an integral part of your overall well-being in your 40s. Common problems include erectile dysfunction for men and female sexual dysfunction.

Vision and hearing problems. These two may begin to present themselves in adults in their 40s. You may discover that you need glasses for the first time in your life. Bring on the bifocals so you can see clearly for both for reading and distance. Your sense of smell and taste may also begin to decline around this time of life.

For gentlemen in their 40s…

Low T. No, it’s not a new setup for your car. It stands for low testosterone, or what others would call the love hormone. A low testosterone level will zap all your enthusiasm for life. Muscle mass withers, your body fat percentage increases and your endurance and strength will be reduced if you have low T. Not all males experience the symptoms of low testosterone. What’s

worrisome is that it (the low T) can be combined with erectile dysfunction (ED) in a pathological condition called hypogonadism. The causes of hypogonadism can vary from a pituitary problem to a malfunctioning hypothalamus.

Transient ED affects approximately 50% of men in their 40s. It’s a bit of a relief to know that its mostly transient so does not occur chronically. Another problem for men around this age is benign prostatic hyperplasia (BPH) or an enlarged prostate which can cause urinary problems. If you have either of these, consult your doctor for a check up.

For the ladies in their 40s…

A lot of women start experiencing the symptoms of perimenopause in their late 40s. The average age for menopause is 51. Talk to your healthcare provider when you start experiencing the following perimenopausal symptoms:

Hot flushes
Worsened PMS
Irregular periods
Difficulty sleeping
Frequent mood swings
Frequent urination
Discomfort during sex from vaginal dryness
Decreased sex drive
Tender breasts

Perimenopausal symptoms can last for a few months to ten years. The average length is 4 years.

Here is short list of things that should be tested in your regular health check-ups during your 40s:

Pap test and pelvic exam (for the ladies only). This should be just a continuation of what should’ve started way back in your 20s. If not, start having them now. Submit yourself for a routine pelvic exam and Pap smear tests once every 2 to 3 years.
Lipid profile and blood pressure. If you’ve been practicing healthy eating and lifestyle habits, then these two examinations should pose no threat to your current health status.
Diabetes screening. Its better to find out if you’re at risk so you can prevent it, than to be diagnosed with full blown diabetes. Its time to train that sweet tooth of yours!
Breast exam. If you come from a family with a history of breast cancer, a baseline mammogram or thermogram can be done in your 40s to monitor for any abnormal growths within your breasts. With normal results, mammograms should be repeated every 2 to 3 years from 50 to 74 years old. Males can also develop breast cancer so this is not just for the ladies.
Dental, Skin and Eye Exams. Visit your dentist annually to prevent dental infections migrating to other areas of your body. When it comes to your skin, its a good idea to have it checked out every so often to check for possible skin malignancies. A good way to do this is to get a mole map of yourself which is then repeated regularly to check for changes/abnormalities, Finally, get your eyes checked as poor vision can cause problems at work and at home.

Now more than ever, it’s crucial to focus energy on maintaining and even improving your health. There are still plenty of adventures to be had whether it’s watching your children build their own lives as adults or seeing more of the world. Don’t let the signs of aging stop you from enjoying life to its fullest.

References

Ganong's Review of Medical Physiology. 24th Ed. New York: McGraw-Hill Medical, 2012.
Berek and Novak's Gynecology. 15th ed. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2012.
Esherick, Joseph S., Daniel S. Clark, and Evan D. Slater. Current Practice Guidelines in Primary Care 2014. A Lange Medical Book. New York: Mcgraw-Hill Education/Medical, 2014.
Smith, Mindy A., Leslie A. Shimp, and Sarina B. Schrager, eds. Family Medicine: Ambulatory Care and Prevention. 6th ed. Lange Clinical Manual. New York: McGraw-Hill Medical, 2014.


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