Reaching the age of 40 is a significant life milestone, but it also marks a critical juncture for your cardiovascular well-being. With cardiovascular disease claiming a life every 34 seconds in the United States, protecting your heart becomes paramount. Adopting healthy habits and, more importantly, shedding detrimental ones can set the stage for long-term wellness. A board-certified cardiovascular surgeon has highlighted specific lifestyle choices that become especially damaging after 40.
The Toxic Trio: Alcohol, Smoking, and Sleep Deprivation
In an informative Instagram video, Dr Jeremy London, a surgeon trained at Denver's Joseph Hospital and North Carolina's Carolinas Medical Center, outlined the primary habits to eliminate. He emphasises that the choices we make in our 40s significantly influence how we age.
First on the list is alcohol consumption. Dr London states unequivocally that alcohol offers no health benefits and is toxic to every cell in the body. It elevates the risk of liver disease, heart disease, and various cancers, and is linked to mental health conditions like depression and anxiety. "If you really want to set the stage for yourself long term, limit or remove alcohol," he advised, acknowledging the challenge as alcohol is socially pervasive. The CDC notes that excessive drinking is the third leading cause of preventable death in the US.
Next is smoking, including vaping. The surgeon is clear: "Don't vape, don't smoke." Both habits have deleterious effects on heart health, increasing the risk of lung cancer, heart attack, and stroke. A recent study from the Johns Hopkins Ciccarone Center for Prevention of Cardiovascular Disease underscores this, finding that even low-intensity smokers face a substantially higher risk of heart disease and death. Researchers stressed that quitting as early as possible is imperative, as the time since cessation is more crucial than prolonged exposure to a low number of cigarettes.
Prioritise Sleep and Positive Relationships
The third critical habit is sacrificing sleep for work or social activities. "Don't trade sleep for other activities," Dr London warns, noting that recovery becomes increasingly important as we age. Research from Oregon Health & Science University supports this, revealing that a regular sleep schedule can improve recovery from heart failure symptoms. Their study found that irregular sleep doubles the risk of another clinical event within six months for heart failure patients. Consistent bed and wake times are vital for overall health, particularly for those with heart conditions.
Beyond physical habits, Dr London offers a crucial piece of psychological advice for those over 40: "Avoid toxic people." He encourages focusing on and nurturing relationships with loved ones, as these positive connections ultimately matter most for happiness and, by extension, heart health.
Small Steps for a Healthier Future
The overarching message is that habits formed and broken in your 40s can decisively impact your health trajectory. While the task may seem daunting, even small, consistent steps toward eliminating these harmful behaviours can yield significant long-term benefits for your cardiovascular system and overall ageing process. Your 40s are not just a number; they are a powerful opportunity to invest in a healthier, happier future.
Disclaimer: The information in this article is for educational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making any changes to your medication, treatment, diet, or lifestyle.
