As we age, the lifestyle choices we make can significantly influence our health and well-being. While some factors like genetics are beyond our control, others are within our reach. Breaking certain habits before hitting 50 can pave the way for a healthier, happier future. Here are seven habits you should consider shedding before you turn 50, according to experts.

Neglecting Heart Health

Ignoring your heart health can be particularly detrimental as you age. Antreas Hindoyan, MD, a cardiologist at Keck Medicine of USC, emphasizes the importance of a balanced diet and regular exercise to reduce the risk of coronary artery disease.

“I can’t extol the benefits of cardiovascular exercise enough,” says Dr. Hindoyan.

Aim for 30 minutes of moderate-intensity cardiovascular activity, such as walking, five times a week, or 25 minutes of vigorous activity at least three times a week.

Slacking on Dental Hygiene

Maintaining good dental hygiene becomes increasingly crucial as you approach 50. Deborah Gordish, MD, highlights the connection between poor dental health and coronary disease.

“You might have told your young ones to practice good dental health,” says Dr. Gordish. “That’s increasingly important for those over 50, too.”

Elevating your oral hygiene now can reduce the risk of gum disease and its associated health issues in the future.

Continuing to Smoke

Quitting smoking at any age yields significant health benefits. According to Johns Hopkins Health,

“In as little as 24 hours of stopping smoking, there is a decrease in risk of a heart attack.”

Long-term benefits include a nearly 50% reduction in the risk of dying early for middle-aged smokers who quit.

Ignoring Weight Management

Maintaining a healthy weight is essential for mobility and overall wellness in your 50s. Dr. Gordish acknowledges the challenge due to a slowing metabolism but emphasizes the importance of setting goals to reduce abdominal and central fat.

“It requires a combination of diet and exercise, so eat those veggies,” she advises.

Eating Poorly

Adopting a nutritious, whole-food-based diet can have lasting benefits. The National Institute on Aging (NIA) recommends the Mediterranean-style eating pattern, which includes fresh produce, whole grains, and healthy fats.

“Even if you haven’t thought much about healthy eating until recently, changing your diet now can still improve your well-being as an older adult,” says the NIA.

Consult your doctor for personalized dietary advice.

Letting Stress Take Over

Chronic stress can have severe health implications. Dr. Gordish suggests learning relaxation and stress-management techniques to cope with life’s challenges, especially as many 50-year-olds juggle responsibilities for both older children and elderly parents.

“Yoga, meditation, or simply a daily relaxing walk can become your favorite new routine,” she recommends.

Not Getting Enough Sleep

Quality sleep is vital for health and wellness after 50. The NIA advises aiming for at least seven hours of sleep each night and offers several tips for better sleep hygiene.

“Try to fall asleep and get up at the same time each day. Avoid napping late in the day, as this may keep you awake at night,” suggests the NIA.

Incorporating regular exercise and mindfulness meditation can also improve sleep quality.

Breaking these seven habits before turning 50 can set you on the path to a healthier, more vibrant life. By focusing on heart health, dental hygiene, smoking cessation, weight management, nutritious eating, stress reduction, and quality sleep, you’ll be better prepared to enjoy your golden years to the fullest.

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Taking care of your mental health is just as crucial as maintaining your physical health. In today’s fast-paced world, the pressures of daily life, coupled with global conflicts and political issues, can weigh heavily on your mind. While self-care might seem like the latest wellness trend, it’s essential to integrate activities that support both mental and physical well-being. Here are ten unexpected ways to improve your mental health right now, based on expert advice.

Establish a Routine

Having a daily routine can bring a sense of order and stability to your life. Dr. Pooja A. Patel, founder and elder care consultant at Aging Together, emphasizes, “Creating a healthy routine with good habits can greatly improve one’s mental health as it provides direction, consistency, and stability.” Without a routine, you may experience anxiety and depression due to a lack of purpose and control.

Boost Serotonin Naturally

Serotonin is a key chemical in your brain and gut that regulates various functions, including mood and happiness. According to Naveen Khalfan, a licensed marriage and family therapist at Headspace, activities like spending time in the sun, meditating, running, or immersing yourself in nature can naturally boost your serotonin levels. “These activities help your brain produce more serotonin, promoting a sense of calm, happiness, and emotional stability,” Khalfan says.

Try Bilateral Stimulation Techniques

Bilateral stimulation can help you manage stress and calm your mind. Mallorie Rodgers, MA, LPC, explains, “This is a fancy term for what modern psychology research has shown clearly—when both sides of the brain take turns being activated, emotion regulation can be more easily accessed.” Simple activities like walking or butterfly tapping can serve as effective forms of bilateral stimulation.

Practice Mindful Meditation

Mindful meditation helps you stay present and reduce negative thoughts. Zack Goldman, LCSW, owner of Solid Ground Psychotherapy, notes, “Mindfulness meditation helps individuals stay present and reduce rumination, which is often associated with anxiety and depressive states.” By focusing on the current moment, you can achieve greater emotional health over time.

Release Endorphins

Endorphins are natural chemicals your body releases to relieve pain and reduce stress. Naveen Khalfan suggests activities like laughing, eating dark chocolate, or engaging in high-intensity interval training (HIIT) to release endorphins. “When endorphins are released, they create a sense of euphoria, help manage pain, and reduce anxiety,” Khalfan explains.

Engage in Mindless, Repetitive Tasks

Mindless and repetitive tasks can give your brain a much-needed break. Tirrell De Gannes, Psy. D, states, “The incorporation of physical activity that is not overly strenuous, like mindless, repetitive tasks, engages parts of the mind that simulate a sense of calm.” Activities such as gardening or weed-pulling can help you achieve a relaxed state similar to “road hypnosis.”

Spend Time in Nature

Being in nature can have a profound impact on your mental well-being. The sights, sounds, and smells of the natural world can help reduce stress and improve your mood. Whether it’s a walk in the park or a hike in the mountains, spending time outdoors can be incredibly rejuvenating.

Connect with Loved Ones

Social connections are vital for mental health. Spending time with friends and family can provide emotional support and reduce feelings of isolation. Make an effort to reach out to loved ones, whether it’s through a phone call, video chat, or in-person visit.

Practice Gratitude

Focusing on what you’re grateful for can shift your mindset from negative to positive. Keeping a gratitude journal or simply taking a few moments each day to reflect on your blessings can improve your overall outlook on life.

Get Creative

Engaging in creative activities like painting, writing, or playing music can be therapeutic. These activities allow you to express yourself and can serve as a healthy outlet for your emotions.

Taking steps to improve your mental health doesn’t have to be complicated. By incorporating these unexpected yet effective strategies into your daily life, you can enhance your well-being and better cope with the stresses of modern life. Remember, prioritizing your mental health is not just a trend—it’s a necessity.

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Maintaining healthy hair can be a challenge, especially as we age. Fortunately, there are supplements that can help support hair growth and overall hair health. Here are eight of the best supplements recommended by doctors to promote hair growth.

Biotin

Biotin, also known as vitamin B7, is essential for healthy hair. It helps strengthen hair and promotes growth. According to experts, “Biotin deficiency can lead to thinning hair.”

Vitamin D

Vitamin D plays a crucial role in the health of hair follicles. A deficiency in this vitamin has been linked to hair loss. Doctors suggest that “maintaining adequate vitamin D levels can help support hair growth.”

Iron

Iron is vital for the production of hemoglobin, which carries oxygen to your hair follicles. Low iron levels can result in hair thinning and loss. Experts note, “Iron deficiency is a common cause of hair loss, especially in women.”

Omega-3 Fatty Acids

Omega-3 fatty acids nourish the hair and support thickening. They also reduce inflammation that can lead to hair loss. “Omega-3s are essential for maintaining hair health,” say specialists.

Vitamin C

Vitamin C is an antioxidant that helps protect hair from damage. It also aids in the absorption of iron, which is crucial for hair growth. Doctors emphasize, “Vitamin C is important for collagen production, which strengthens hair.”

Zinc

Zinc contributes to tissue growth and repair, including hair. It also helps keep the oil glands around hair follicles working properly. Experts state, “Zinc deficiency can lead to hair loss and scalp issues.”

Vitamin E

Vitamin E supports a healthy scalp and hair by reducing oxidative stress and boosting circulation. “Vitamin E is known for its role in maintaining healthy skin and hair,” doctors explain.

Collagen

Collagen is a protein that helps strengthen hair and improve its elasticity. It also supports the structure of hair follicles. According to specialists, “Collagen supplements can enhance hair thickness and reduce breakage.”

These supplements offer a range of benefits for hair growth and overall hair health. By incorporating them into your daily routine, you can support your hair from the inside out. Always consult with a healthcare provider before starting any new supplement regimen to ensure it’s right for you.

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