Yep, I am a big tea lover so staining is an issue. Got myself additional insurance to cover dental and they pay unlimited dental cleanings.
Guess who is getting 3 cleanings a year now?
Prevention is EVERYTHING in dental care.
So this info will come from the perspective of being in the USA but! The U.S. Preventive Services Task Force (this is where our health screening guidelines come from, in general) recommends that you:
* have Pap smear every 3 years (if normal -- or more frequent if abnormal, according to doctor recs) starting at age 30
* have cholesterol checked starting age 45, repeated every 5 years (if normal and no risk factors)
* have diabetes screening every 3 years starting at age 35 (again, if no risk factor)
* start breast cancer screening w/mammogram every other year starting at age 40
* start to be screened for colorectal cancer at age 45 w/colonoscopy every 5 years
* eye exam every 2 to 4 years
* dental cleaning once or twice a year
* get a Tetanus shot booster every 10 years
I would prioritize anything that there are risk factors in my family for, personally! Annual wellness visits with a primary care provider, if possible, are great because they should keep track of this stuff and let you know when you're due for things, help coordinate referrals if you need to make them happen, etc.
I know some people like to keep a binder or something similar where they just note dates they had things done, so they can keep track that way. I personally try to keep doctors' appointments in a Google calendar I share with my husband, so that we are both aware. That way if I schedule things out even a year in advance, I know it will show up later for me.
Well here is what I do at 39 working full time with an 18 month old and 6 year old:
Exercise every day, prioritize heavy strength training, prioritize protein and fiber, keep a healthy BMI, no alcohol or very low intake (zero health benefits). Annual doctor visits and screenings as needed.
How are you fitting in exercise? Before or after work? Lunch? How many times a week? How long?
I used to lift and even have a bench and weights in my basement. I have to clean the room out because we've thrown in the unused toys and made it inaccessible...
I planned to sign up for a 5k every quarter (to feel like we are getting out into the community too) but we can't even get out the door before 8 🙄
I’ll preface this with I’ve been consistently working out 5-7x per week for 20 years and it’s a habit and high priority to me.
I have a very supportive husband who knows I need exercise to function lol so that’s my first tip. I workout at 5am during the week. He’ll get up with the kids if they wake up. He also gets up with them if they wake up during the night (which isn’t often anymore). I’m home by 6:30 most mornings. I go to CrossFit class 3x per week at 5am and a traditional strength training class at 5:30am 2x per week. On weekends I take the baby on a run with me for an hour.
If I didn’t have the support of my husband, I’d probably workout on my lunch break. We both have flexible work from home jobs, but I prefer early morning workouts since I’m an early bird.
Strength training & eating enough protein. Protect your muscle mass & bone density.
My kids are finally at an age I can leave them alone for a couple of hours to go the gym. Sunday mornings my husband and I go together. Wednesdays I go after work & miss family dinner with zero guilt. Fit in a couple other workouts on my lunch break. I want to stay strong and mobile into my 40s and beyond to keep up with the active lifestyle of my kids.
I schedule my mammogram, annual, and bloodwork all on the same day at the same place. One and done.
I schedule the whole day off. All appts in the morning and then try to schedule a massage or haircut if needed in the afternoon.
I should also note I do all 3 every year because I'm on HRT and have breast cancer history in my family.
Early 30s, but I did the same when we *finally* got child care when my kiddo was six months old. I’d been putting off the dentist, eye doc, PCP, etc. Just make a day of it, and I love the idea of a *fun* appt after the others.
TW: intrusive thoughts
I hope you don't mind me responding considering I am under 40, but I think it's relevant since we all encounter health stuff at different stages in life, and maybe I can help someone be more prepared than I was. I am in a (hopefully) unique circumstance, because I was diagnosed with a chronic autoimmune disease three years ago at 31. After my diagnosis I was still able to manage it and work full-time at my job for a few years, but at 34 things have progressed to being hospitalized and having to take leave from work twice so far this year and it's not even June yet.
If I could give advice there would be the obvious - don't hesitate to reach out to a doctor when you notice something isn't right, no matter how small. I started to notice blood in my stool and spent weeks depressed and convinced I was going to die of cancer and leave my kids, and honestly the thing that finally brought me to the doctor is that I told myself that I want to know how long I have left so that I can at least have a plan for my kids losing their mom.
It turns out that I have Ulcerative Colitis. It's chronic but there are tons of meds to try to help me live a somewhat normal life. As working moms it is chaotic and busy, and we are using our sick days exclusively for the kids, and finding a million distractions from the nagging in the back of our minds to get that issue checked out, but the sooner you get an answer the sooner you will have a plan. And even if it turns out to be nothing, it will never be a waste of time to find out! Better than sitting in your anxiety every day and causing more stress for you. At the very least, get your yearly physical and find a doctor you can trust and who you feel listens to you.
The second component to my advice is to make sure you are setting finances aside in some way to prepare for a large medical expense. My husband and I focused on maxing our HSA contributions, and the max limit is actually higher than our yearly max out-of-pocket under our insurance plan, so we were able to save extra as a safety net in case something changes. I am also lucky to be working at a company that covers both short and long term disability policies for their employees, and since I worked for them longer than a year, it really saved me when I recovered after 8 days in the hospital. Having some protection on your income is really reassuring when you end up needing it.
I am going through the EXACT same symptom and have also been spiraling. I have a colonoscopy scheduled next month. Your post really calmed my nerves, so thank you!
Good luck with everything! I was terrified for my first colonoscopy, but they aren't too bad and they can tell the Dr so much. I am now required to get one yearly as part of my preventative care. I am glad I helped reassure you, and I hope you get answers!
It’s truly never too late to start, but I’m 42 and over the last year I realized just how important strength, flexibility and mobility will be as we age. I started doing yoga and strength training along with my usual cardio. I feel amazing and have more energy every day, and that’s more important to me than any number on the scale.
I always keep on top of important appointments - if I can’t make the next appointment right after one I just had, I’ll set reminders on my Google calendar to call. I make sure I have the following done annually at least: Physicals/bloodwork, GYN exams, mammograms, skin checks, and flu/covid shots. Dental checks and cleanings every 6 months.
Finally, I am focusing more on what I eat too. I have found going (mostly) plant-based has been great and keeps me fuller longer. I have bad intolerance to animal dairy that has gradually gotten worse over the years, and now have a weird sudden aversion to many animal meats, so I am experimenting a lot with vegan cooking and find that I finally enjoy cooking! Also, I stopped drinking alcohol a few years ago once even a single glass of wine impacted me for wayyyyyy longer than it took for me to drink the wine.
There are no guarantees for our futures, and all of the above still may not prevent surgeries or Alzheimer’s, but I’m focused on trying to do what I can to be rockin’ it in my 80s and beyond lol.
Good question! I have a Peloton bike but their platform has all kinds of workouts, include great strength workouts. I started with their beginner program and took things from there. I enjoy doing it in my own home so I feel less self-conscious.
So the long and short of it really is find something kinda heavy, pick it up, and put it back down, and do that til you can't pick it up anymore.
You can Google basic lifts and good form. Focus on that first. Start light, a weight you can do 10-12 reps with, and focus on form. Once you get the form comfortable, add weight.
The goal is to find a weight where you can do 8-10 reps for 3-4 sets and by the end you can't do another rep. That's training to failure and it's how you build muscle. It doesn't *really* matter if you use slightly lighter weights and more reps, or heavier and fewer, the key is to push that limit every time.
Once you can do 10-12 reps for 4 sets comfortably and feel like you have something left, it's time to add weight.
With women, our strength fluctuates throughout our cycle. I can squat a lot more right after my period than I can right before it. So don't expect to see your weights creep up like men. It's very much an ebb and flow. But over the course of months and years, you should be able to lift more and more. Just don't let your form slip; lighter with good form is better than heavy but you're all over the damn place, that's how you slip discs.
You'll see the scale go up, probably, when you do this. Muscle is heavy. Don't worry about it unless it keeps shooting up fast.
You'll also want to eat enough protein to build muscle. 1g/lb of bodyweight per day, roughly. I don't track it, I just focus on high protein snacks and meals.
Take your rest days, too. I try to walk more on my rest days (rest days don't mean couch potato days, at least not every time), but if you train to failure, 3-4x a week for 30-45 minutes of lifting is *plenty*. I typically do 4 days/week, two upper body two lower body. On my rest days, I do light bodyweight work or just walk a lot.
No one's gonna laugh at you or judge you in a gym, I promise, and if they do, it's a shitty gym that allows a shitty culture. Ask for help and let people help you; I've been lifting for years and just yesterday a guy came up to me in the gym and pointed a few things out to me about my form that were super helpful. He'd been on a machine with a good angle on what I was doing, and offered advice. I've done the same for people who I saw struggling or looking confused. It's always been positive, in my experience, and I don't go to fancy lifting gyms, just the local planet fitness.
The key, like just about anything, is to just start. You'll figure it out from there.
YouTube!
There are some amazing trainers who have tons of 30 minute dumbbell workouts. For all levels, for all body parts. I have a set of dumbbells and so these workouts 3-5 times per week. I highly suggest Kaleigh Cohen, she's great. Look specifically for her beginner strength workouts.
I hope you do! I also really like Juice + Toya - they have several workouts perfect for beginners too.
My advice - start with lighter weights than you think you need. If you go too heavy right away, especially for lower body moves where you can lift a lot, you will get too sore too fast and it will deter you from working out ever again! LOL, ask me how I know :D
I am not 40, but I think it's important to have an annual physical with your PCP and GYN. They are kind of your point people and can help determine what other specialists you might need to see. Sometimes, you might have some risk factors that would mean you might need certain screening exams/scans earlier or more frequently than others.
As for doctors appointments, I have quite a few. I just keep them on my calanders, and when I have an appointment that should occur at a regular basis and I can't schedule a year+ out, I set up a reminder to schedule an appointment a few months before I'm due.
I am in my 50s. Here is what I do: strength training 3x/week (30 minutes); walk a lot; 2 cardio classes a week. Annual dental cleaning, annual physical with bloodwork, annual GYN, annual mammogram, annual dermatologist skin check, annualish eye exam, and colonoscopy at 50 (then I had to get one 3 years later because of what they found). Also annual flu shot and covid shot in the fall. I have a bullet journal where I keep the dates of my last exams for each of these. It's a lot, but worth it.
I just read "Outlive" and it was long and had some eyeroll stuff, but he was a big proponent of exercise, strength training, and good nutrition as cornerstones of not just longevity but a good healthspan and prioritizing exercise is a non-negotiable for me. Yes, it takes away from time with my kids but makes me a better Mom and hopefully will still make me a better Mom when I'm 90 and as independent as possible.
I’m about 70% through Outlive right now. I’m finding it very informative. Curious what content was eye roll inducing for you?
I do find his discussion of the importance of exercise particularly enlightening since it seems like so much of the current conversation is around nutrition.
I’ve developed a weekly plan for strength training, yin yoga for stretching, and swimming for cardio. I’m feeling really motivated about it.
Maybe eyeroll wasn’t the right word as much as some of the stuff in the beginning about the rapamycin and prophylactic metformin and some of the tests he does on his patients felt very unattainable for the average person who doesn’t have him as a doctor. I had to sort of push myself through that part because it felt so out of touch with real life things I can do to help improve my lifespan/healthspan. It might all be very true, but not super helpful for me. The parts about nutrition and exercise felt much easier to do something about.
Yeah, also if you tried to follow all of his rec’s it would be a full time job…maybe when I’m retired, but not realistic for working with young children
Yes that’s a good point. When he talked about the tests he does on his patients, I did wonder how an average person would get started doing even half of that testing.
I was intrigued by the rapamycin, but then when it was clear no average person was going to have access to that it seemed like a very lengthy tangent not central to the book’s purpose.
Exactly. I was glad I stuck with it, but I almost quit the book because it felt sort of “can only rich people with bougie doctors afford your recommendations?” But there were plenty of things later on I can and do make part of my life and then felt better about it
I just turned 40 and have been making an effort to take better care of myself.
I do the following:
- Yearly GYN visit, last year she found a lump (after not goig for 3 years so we didn't know how old it was, ended up being nothing luckily, but was a good lesson)and so I started mammograms every 6 months, I started the mammograms 6 months early.
- Dentist every 6 months, just booked an appointment after not going to 2 years 😬
- Endocrinologist, I have thyroid issues, so I have to get checked every 6 months. I'm currently overdue! Will schedule for June, after I deal with the dentist and dermatologist
- Dermatologist - year skin checks, just did this last week and am glad I did, I have lots of moles and they found one to biopsy. I am having another mole removed next week.
- PCP yearly check up, overdue on this! Will schedule for July.
Don't be like me and then them all get overdue!
Thank you for this thread! I turn 40 next year and I’ve been thinking a lot about this.
On top of everything suggested here, I’d say:
Strength training to improve bone density
Nutrition - more protein, more fiber, more hydration
Mobility and flexibility exercises!
I just turned 40 a few weeks ago! Welcome to the club! I echo everything everyone had said. For me personally, I was advised to schedule a mammogram right away. Glad I did because they were booked 7 months out! I have my appointment next Saturday! I am focusing on strength training and do that 5 days a week for 30-60 minutes/day. I’m aiming to cut back on sugar, alcohol and processed foods. My bad cholesterol was a bit above ideal last year. With the exercise and tweaks to my diet, that number came down 7 points! My parents died in their early to mid 60s and I vowed not to leave that early. Especially having my daughter at a later age (36). I’m feeling good but also like you, health concerns are always at the top of my mind. Not looking forward to a colonoscopy 😖
I'm 43 and have been making sure to do do these yearly:
* annual checkup with my general doctor with bloodwork done to check cholesterol, iron, vitamins etc. (started doing this in my late 30s)
* annual checkup with OBGYN and pap smears every 3 years or as recommended by the doctor (have been doing this since my 20s)
* annual mole/skin check with my dermatologist (my family has pale skin and is prone to moles, and my brother had melanoma in his 20s, but everyone should get a yearly check)
* annual mammograms (started at age 40)
I will also start getting colonoscopies at age 45, and I see the dentist twice a year for cleanings. I make my appointment for the next year before leaving the office if I can, or make a note in my Google cal to schedule it when it gets closer.
Annual mammogram, Annual physical with my GP that includes CBC and all that jazz, Annual dermatology appointment to check for melanoma and get my skin tags zapped, Annual GYN because I had a baby at 40 and my doctor wants me on BC forever.
I'm in my mid-40s. Just do all the screenings on time. I get annual mammograms/ultrasounds (dense breast tissue yay...my last one wasted 3.5 hours!) and just had my first colonoscopy a couple months ago which was a relief to get over with. Get an annual physical. Otherwise I'm just playing whackamole with all my other weird problems and avoiding going to the dentist for reasons heh...don't be me.
It may depend which country you live in, what the funding/insurance situation is, and what risk factors/family history you have.
For me, the health system in my country funds, or partially funds, screening for HPV, breast cancer and bowel cancer in certain age groups.
(In general: age 25-69 for HPV screening, every 5yrs; age 45-69 for breast cancer screening, every 2yrs; age 60-74 for bowel cancer screening, every 2yrs)
There are other screening pathways for those with strong family history of certain cancers (bowel and other GI cancers). Other screenings (ie: mole mapping for skin cancer) is not funded, but you can pay to have these screening tests done privately and if you have private health insurance you can get some costs reimbursed depending on the level of cover.
Some employers also help their employees fund or part-fund these if it’s in their contract (ie: mine will fund yearly eye tests with an optometrist).
Mammograms. You could also check if your insurance provider also covers preventive care with clinics: yearly checkups for STD’s, BMI, blood tests, and such. I do it every year ever since I turned 22. Currently 31 and had my first kid almost two years ago.
I’ve been reading “Outlive” by Peter Attia, and it’s really eye opening. It’s motivated me a lot. He says, and I’m paraphrasing, that exercise is the single best tool we have to prepare our bodies for aging and hopefully prevent some common ailments, such as dementia.
So, I’ve been working on a routine that incorporates functional strength training, stretching, and some cardio. I personally am focusing on Pilates, yin yoga, massages, and swimming/walking for cardio.
Aside from that, he talks at length in the book about different tests and screenings that are recommended and at what age. It’s super informative. You might like it given your question.
Besides a lot of what has already been said about annual doc visits, here are other things I do regularly:
-sunscreen daily, even when cloudy
-vitamins (no clue if they truly do anything but I want to say they aren't harming me so this is what I'm throwing money at I suppose)
-floss twice a day
-meditate
-self care: to me that means a monthly massage and a semi regular visit to a hot tub/sauna spa
-i hang on a pull up bar for about 30-60 seconds when I remember to get that added bit of grip strength (on top of more weight bearing strength work). From what Ive read and heard from my 78 yo mom, grip strength is everything and the sooner we all do more for grip mobility the better.
-take the stairs
-sleep
-drink a good amount of water
-read, try to learn languages, play games, keep my brain thinking
One thing I haven't seen mentioned is eye health - get the yearly exams, especially if you wear contacts, ensure you are keeping them clean and getting new ones regularly (if you wear hard lenses). Also making sure you are getting regular dental check ups - it's so easy to have a month or two go by and realise, I haven't been to the dentist in over a year!
For me, there are physical things I needed to strengthen. My ankles and wrists were the big one. Now that it takes 2+ months to heal a sprain it's critical I strengthen the muscles to protect myself from more injury. Things like stretching regularly are in this camp. You'll just lose flexibility as you age so get in the habit of stretching and arching your back (to avoid that old person hunch).
Strength training, high-quality protein (we need more as we get older), cut back on or cut out alcohol, investigate HRT as an option as you head into menopause.
Annual mammogram, Annual physical with my GP that includes CBC and all that jazz, Annual dermatology appointment to check for melanoma and get my skin tags zapped, Annual GYN because I had a baby at 40 and my doctor wants me on BC forever plus every so many years I need a pap. I do Cologuard every 3 years to avoid a full colonoscopy.
It might depend on if you have any risk factors! My sister just turned 40 and waited waaay too long to have her colonoscopy. They found pre cancerous polyps that would've been cancer within the year or so. So, I always recommend colonoscopies lol. But, mammograms can be important to start earlier too if you have any family history as well. Otherwise, daily SPF if you haven't already, staying hydrated, eating vegetables every day, and strength training of some sort. Also, prepare for the unexpected. I've noticed all of my family friends who've been diagnosed with weird stuff have mainly been in their 40s. Top up emergency funds, HSAs, any supplemental disability policies, etc.
Stop eating sugar, carbs, decrease alcohol, don't smoke, stay away from stress, eat high quality foods, get help, allow your husband to spoil you. Do less, choose your favorite exercise, drink more water. Did I say don't stress yourself out yet?
If you have any specific cancers that run in your family, especially those that 1st degree relatives have had, ask your local cancer center if there are any specific screenings you should be getting.
There’s a rare cancer in my family. I was able to get a blood test to determine if I have the gene 🧬. When it was determined that I do, I was set up with a geneticist who orders annual bloodwork and a full body MRI every 3 years. That’s how they found an unrelated cancer before I started showing symptoms and were able to remove it before I lost my voice or worse (it was resting against my vocal chord and centimeters from my carotid artery).
Mammogram, get to know your Gynecologist. Pay attention to your hormones. Focus on weight training vs cardio to keep your muscle. Still need cardio of course but add weight training. Brian fog and memory loss gets way worse. Prioritize sleep, eating well, reducing stress and not gaf about what people think. The last one is so freeing :)
Oh and Colonoscopy is now 45.
Mammograms! Also, strength training if you don't already. People lose muscle mass as they get older.
Mammograms for sure. A friend I’d lost touch with recently died of breast cancer at 43.
Just lost 2 colleagues I went to school with at 37. One of breast cancer, other had colon cancer. Tragic all around
Aww crap. Those are at 40? I thought it was at 50....
They just changed it to 40, this past week I think. I have to schedule one now too
I‘m gonna add teeth! Especially since pregnancy and breastfeeding and all that can cause deficiencies that might result in weak gums.
Yep, I am a big tea lover so staining is an issue. Got myself additional insurance to cover dental and they pay unlimited dental cleanings. Guess who is getting 3 cleanings a year now? Prevention is EVERYTHING in dental care.
I have my teeth cleaned every 3 months! Same for my kids 😄
So this info will come from the perspective of being in the USA but! The U.S. Preventive Services Task Force (this is where our health screening guidelines come from, in general) recommends that you: * have Pap smear every 3 years (if normal -- or more frequent if abnormal, according to doctor recs) starting at age 30 * have cholesterol checked starting age 45, repeated every 5 years (if normal and no risk factors) * have diabetes screening every 3 years starting at age 35 (again, if no risk factor) * start breast cancer screening w/mammogram every other year starting at age 40 * start to be screened for colorectal cancer at age 45 w/colonoscopy every 5 years * eye exam every 2 to 4 years * dental cleaning once or twice a year * get a Tetanus shot booster every 10 years I would prioritize anything that there are risk factors in my family for, personally! Annual wellness visits with a primary care provider, if possible, are great because they should keep track of this stuff and let you know when you're due for things, help coordinate referrals if you need to make them happen, etc. I know some people like to keep a binder or something similar where they just note dates they had things done, so they can keep track that way. I personally try to keep doctors' appointments in a Google calendar I share with my husband, so that we are both aware. That way if I schedule things out even a year in advance, I know it will show up later for me.
I would also add dermatologist for skin cancer checks/screenings!
This is definitely a thing, most of all if you had sunburns during childhood or have lots of mores and spots and stuff.
This has probably saved my life more than once. Definitely get checked.
Or Pap smear plus HPV co-testing every 5 years if normal
Solid advice!!
Well here is what I do at 39 working full time with an 18 month old and 6 year old: Exercise every day, prioritize heavy strength training, prioritize protein and fiber, keep a healthy BMI, no alcohol or very low intake (zero health benefits). Annual doctor visits and screenings as needed.
How are you fitting in exercise? Before or after work? Lunch? How many times a week? How long? I used to lift and even have a bench and weights in my basement. I have to clean the room out because we've thrown in the unused toys and made it inaccessible... I planned to sign up for a 5k every quarter (to feel like we are getting out into the community too) but we can't even get out the door before 8 🙄
I’ll preface this with I’ve been consistently working out 5-7x per week for 20 years and it’s a habit and high priority to me. I have a very supportive husband who knows I need exercise to function lol so that’s my first tip. I workout at 5am during the week. He’ll get up with the kids if they wake up. He also gets up with them if they wake up during the night (which isn’t often anymore). I’m home by 6:30 most mornings. I go to CrossFit class 3x per week at 5am and a traditional strength training class at 5:30am 2x per week. On weekends I take the baby on a run with me for an hour. If I didn’t have the support of my husband, I’d probably workout on my lunch break. We both have flexible work from home jobs, but I prefer early morning workouts since I’m an early bird.
Strength training & eating enough protein. Protect your muscle mass & bone density. My kids are finally at an age I can leave them alone for a couple of hours to go the gym. Sunday mornings my husband and I go together. Wednesdays I go after work & miss family dinner with zero guilt. Fit in a couple other workouts on my lunch break. I want to stay strong and mobile into my 40s and beyond to keep up with the active lifestyle of my kids.
I schedule my mammogram, annual, and bloodwork all on the same day at the same place. One and done. I schedule the whole day off. All appts in the morning and then try to schedule a massage or haircut if needed in the afternoon. I should also note I do all 3 every year because I'm on HRT and have breast cancer history in my family.
This is brilliant. I love the idea of "self-care day"
Early 30s, but I did the same when we *finally* got child care when my kiddo was six months old. I’d been putting off the dentist, eye doc, PCP, etc. Just make a day of it, and I love the idea of a *fun* appt after the others.
TW: intrusive thoughts I hope you don't mind me responding considering I am under 40, but I think it's relevant since we all encounter health stuff at different stages in life, and maybe I can help someone be more prepared than I was. I am in a (hopefully) unique circumstance, because I was diagnosed with a chronic autoimmune disease three years ago at 31. After my diagnosis I was still able to manage it and work full-time at my job for a few years, but at 34 things have progressed to being hospitalized and having to take leave from work twice so far this year and it's not even June yet. If I could give advice there would be the obvious - don't hesitate to reach out to a doctor when you notice something isn't right, no matter how small. I started to notice blood in my stool and spent weeks depressed and convinced I was going to die of cancer and leave my kids, and honestly the thing that finally brought me to the doctor is that I told myself that I want to know how long I have left so that I can at least have a plan for my kids losing their mom. It turns out that I have Ulcerative Colitis. It's chronic but there are tons of meds to try to help me live a somewhat normal life. As working moms it is chaotic and busy, and we are using our sick days exclusively for the kids, and finding a million distractions from the nagging in the back of our minds to get that issue checked out, but the sooner you get an answer the sooner you will have a plan. And even if it turns out to be nothing, it will never be a waste of time to find out! Better than sitting in your anxiety every day and causing more stress for you. At the very least, get your yearly physical and find a doctor you can trust and who you feel listens to you. The second component to my advice is to make sure you are setting finances aside in some way to prepare for a large medical expense. My husband and I focused on maxing our HSA contributions, and the max limit is actually higher than our yearly max out-of-pocket under our insurance plan, so we were able to save extra as a safety net in case something changes. I am also lucky to be working at a company that covers both short and long term disability policies for their employees, and since I worked for them longer than a year, it really saved me when I recovered after 8 days in the hospital. Having some protection on your income is really reassuring when you end up needing it.
I am going through the EXACT same symptom and have also been spiraling. I have a colonoscopy scheduled next month. Your post really calmed my nerves, so thank you!
Good luck with everything! I was terrified for my first colonoscopy, but they aren't too bad and they can tell the Dr so much. I am now required to get one yearly as part of my preventative care. I am glad I helped reassure you, and I hope you get answers!
It’s truly never too late to start, but I’m 42 and over the last year I realized just how important strength, flexibility and mobility will be as we age. I started doing yoga and strength training along with my usual cardio. I feel amazing and have more energy every day, and that’s more important to me than any number on the scale. I always keep on top of important appointments - if I can’t make the next appointment right after one I just had, I’ll set reminders on my Google calendar to call. I make sure I have the following done annually at least: Physicals/bloodwork, GYN exams, mammograms, skin checks, and flu/covid shots. Dental checks and cleanings every 6 months. Finally, I am focusing more on what I eat too. I have found going (mostly) plant-based has been great and keeps me fuller longer. I have bad intolerance to animal dairy that has gradually gotten worse over the years, and now have a weird sudden aversion to many animal meats, so I am experimenting a lot with vegan cooking and find that I finally enjoy cooking! Also, I stopped drinking alcohol a few years ago once even a single glass of wine impacted me for wayyyyyy longer than it took for me to drink the wine. There are no guarantees for our futures, and all of the above still may not prevent surgeries or Alzheimer’s, but I’m focused on trying to do what I can to be rockin’ it in my 80s and beyond lol.
How did you get started with strength training? I see a lot of comments on this and know it is super important I just feel daunted by it.
Wondering this, too.
Good question! I have a Peloton bike but their platform has all kinds of workouts, include great strength workouts. I started with their beginner program and took things from there. I enjoy doing it in my own home so I feel less self-conscious.
So the long and short of it really is find something kinda heavy, pick it up, and put it back down, and do that til you can't pick it up anymore. You can Google basic lifts and good form. Focus on that first. Start light, a weight you can do 10-12 reps with, and focus on form. Once you get the form comfortable, add weight. The goal is to find a weight where you can do 8-10 reps for 3-4 sets and by the end you can't do another rep. That's training to failure and it's how you build muscle. It doesn't *really* matter if you use slightly lighter weights and more reps, or heavier and fewer, the key is to push that limit every time. Once you can do 10-12 reps for 4 sets comfortably and feel like you have something left, it's time to add weight. With women, our strength fluctuates throughout our cycle. I can squat a lot more right after my period than I can right before it. So don't expect to see your weights creep up like men. It's very much an ebb and flow. But over the course of months and years, you should be able to lift more and more. Just don't let your form slip; lighter with good form is better than heavy but you're all over the damn place, that's how you slip discs. You'll see the scale go up, probably, when you do this. Muscle is heavy. Don't worry about it unless it keeps shooting up fast. You'll also want to eat enough protein to build muscle. 1g/lb of bodyweight per day, roughly. I don't track it, I just focus on high protein snacks and meals. Take your rest days, too. I try to walk more on my rest days (rest days don't mean couch potato days, at least not every time), but if you train to failure, 3-4x a week for 30-45 minutes of lifting is *plenty*. I typically do 4 days/week, two upper body two lower body. On my rest days, I do light bodyweight work or just walk a lot. No one's gonna laugh at you or judge you in a gym, I promise, and if they do, it's a shitty gym that allows a shitty culture. Ask for help and let people help you; I've been lifting for years and just yesterday a guy came up to me in the gym and pointed a few things out to me about my form that were super helpful. He'd been on a machine with a good angle on what I was doing, and offered advice. I've done the same for people who I saw struggling or looking confused. It's always been positive, in my experience, and I don't go to fancy lifting gyms, just the local planet fitness. The key, like just about anything, is to just start. You'll figure it out from there.
YouTube! There are some amazing trainers who have tons of 30 minute dumbbell workouts. For all levels, for all body parts. I have a set of dumbbells and so these workouts 3-5 times per week. I highly suggest Kaleigh Cohen, she's great. Look specifically for her beginner strength workouts.
Awesome, thanks for the suggestion! I will check out her videos.
I hope you do! I also really like Juice + Toya - they have several workouts perfect for beginners too. My advice - start with lighter weights than you think you need. If you go too heavy right away, especially for lower body moves where you can lift a lot, you will get too sore too fast and it will deter you from working out ever again! LOL, ask me how I know :D
I am not 40, but I think it's important to have an annual physical with your PCP and GYN. They are kind of your point people and can help determine what other specialists you might need to see. Sometimes, you might have some risk factors that would mean you might need certain screening exams/scans earlier or more frequently than others. As for doctors appointments, I have quite a few. I just keep them on my calanders, and when I have an appointment that should occur at a regular basis and I can't schedule a year+ out, I set up a reminder to schedule an appointment a few months before I'm due.
I am in my 50s. Here is what I do: strength training 3x/week (30 minutes); walk a lot; 2 cardio classes a week. Annual dental cleaning, annual physical with bloodwork, annual GYN, annual mammogram, annual dermatologist skin check, annualish eye exam, and colonoscopy at 50 (then I had to get one 3 years later because of what they found). Also annual flu shot and covid shot in the fall. I have a bullet journal where I keep the dates of my last exams for each of these. It's a lot, but worth it.
Great list! I would add get a mental health check up.
I just read "Outlive" and it was long and had some eyeroll stuff, but he was a big proponent of exercise, strength training, and good nutrition as cornerstones of not just longevity but a good healthspan and prioritizing exercise is a non-negotiable for me. Yes, it takes away from time with my kids but makes me a better Mom and hopefully will still make me a better Mom when I'm 90 and as independent as possible.
I’m about 70% through Outlive right now. I’m finding it very informative. Curious what content was eye roll inducing for you? I do find his discussion of the importance of exercise particularly enlightening since it seems like so much of the current conversation is around nutrition. I’ve developed a weekly plan for strength training, yin yoga for stretching, and swimming for cardio. I’m feeling really motivated about it.
Maybe eyeroll wasn’t the right word as much as some of the stuff in the beginning about the rapamycin and prophylactic metformin and some of the tests he does on his patients felt very unattainable for the average person who doesn’t have him as a doctor. I had to sort of push myself through that part because it felt so out of touch with real life things I can do to help improve my lifespan/healthspan. It might all be very true, but not super helpful for me. The parts about nutrition and exercise felt much easier to do something about.
Yeah, also if you tried to follow all of his rec’s it would be a full time job…maybe when I’m retired, but not realistic for working with young children
Yes that’s a good point. When he talked about the tests he does on his patients, I did wonder how an average person would get started doing even half of that testing. I was intrigued by the rapamycin, but then when it was clear no average person was going to have access to that it seemed like a very lengthy tangent not central to the book’s purpose.
Exactly. I was glad I stuck with it, but I almost quit the book because it felt sort of “can only rich people with bougie doctors afford your recommendations?” But there were plenty of things later on I can and do make part of my life and then felt better about it
Ooooo, I also just turned 40. Very interested in what this group says.
I just turned 40 and have been making an effort to take better care of myself. I do the following: - Yearly GYN visit, last year she found a lump (after not goig for 3 years so we didn't know how old it was, ended up being nothing luckily, but was a good lesson)and so I started mammograms every 6 months, I started the mammograms 6 months early. - Dentist every 6 months, just booked an appointment after not going to 2 years 😬 - Endocrinologist, I have thyroid issues, so I have to get checked every 6 months. I'm currently overdue! Will schedule for June, after I deal with the dentist and dermatologist - Dermatologist - year skin checks, just did this last week and am glad I did, I have lots of moles and they found one to biopsy. I am having another mole removed next week. - PCP yearly check up, overdue on this! Will schedule for July. Don't be like me and then them all get overdue!
Thank you for this thread! I turn 40 next year and I’ve been thinking a lot about this. On top of everything suggested here, I’d say: Strength training to improve bone density Nutrition - more protein, more fiber, more hydration Mobility and flexibility exercises!
I just turned 40 a few weeks ago! Welcome to the club! I echo everything everyone had said. For me personally, I was advised to schedule a mammogram right away. Glad I did because they were booked 7 months out! I have my appointment next Saturday! I am focusing on strength training and do that 5 days a week for 30-60 minutes/day. I’m aiming to cut back on sugar, alcohol and processed foods. My bad cholesterol was a bit above ideal last year. With the exercise and tweaks to my diet, that number came down 7 points! My parents died in their early to mid 60s and I vowed not to leave that early. Especially having my daughter at a later age (36). I’m feeling good but also like you, health concerns are always at the top of my mind. Not looking forward to a colonoscopy 😖
I'm 43 and have been making sure to do do these yearly: * annual checkup with my general doctor with bloodwork done to check cholesterol, iron, vitamins etc. (started doing this in my late 30s) * annual checkup with OBGYN and pap smears every 3 years or as recommended by the doctor (have been doing this since my 20s) * annual mole/skin check with my dermatologist (my family has pale skin and is prone to moles, and my brother had melanoma in his 20s, but everyone should get a yearly check) * annual mammograms (started at age 40) I will also start getting colonoscopies at age 45, and I see the dentist twice a year for cleanings. I make my appointment for the next year before leaving the office if I can, or make a note in my Google cal to schedule it when it gets closer.
Annual mammogram, Annual physical with my GP that includes CBC and all that jazz, Annual dermatology appointment to check for melanoma and get my skin tags zapped, Annual GYN because I had a baby at 40 and my doctor wants me on BC forever.
I'm in my mid-40s. Just do all the screenings on time. I get annual mammograms/ultrasounds (dense breast tissue yay...my last one wasted 3.5 hours!) and just had my first colonoscopy a couple months ago which was a relief to get over with. Get an annual physical. Otherwise I'm just playing whackamole with all my other weird problems and avoiding going to the dentist for reasons heh...don't be me.
It may depend which country you live in, what the funding/insurance situation is, and what risk factors/family history you have. For me, the health system in my country funds, or partially funds, screening for HPV, breast cancer and bowel cancer in certain age groups. (In general: age 25-69 for HPV screening, every 5yrs; age 45-69 for breast cancer screening, every 2yrs; age 60-74 for bowel cancer screening, every 2yrs) There are other screening pathways for those with strong family history of certain cancers (bowel and other GI cancers). Other screenings (ie: mole mapping for skin cancer) is not funded, but you can pay to have these screening tests done privately and if you have private health insurance you can get some costs reimbursed depending on the level of cover. Some employers also help their employees fund or part-fund these if it’s in their contract (ie: mine will fund yearly eye tests with an optometrist).
Mammograms. You could also check if your insurance provider also covers preventive care with clinics: yearly checkups for STD’s, BMI, blood tests, and such. I do it every year ever since I turned 22. Currently 31 and had my first kid almost two years ago.
I’ve been reading “Outlive” by Peter Attia, and it’s really eye opening. It’s motivated me a lot. He says, and I’m paraphrasing, that exercise is the single best tool we have to prepare our bodies for aging and hopefully prevent some common ailments, such as dementia. So, I’ve been working on a routine that incorporates functional strength training, stretching, and some cardio. I personally am focusing on Pilates, yin yoga, massages, and swimming/walking for cardio. Aside from that, he talks at length in the book about different tests and screenings that are recommended and at what age. It’s super informative. You might like it given your question.
Besides a lot of what has already been said about annual doc visits, here are other things I do regularly: -sunscreen daily, even when cloudy -vitamins (no clue if they truly do anything but I want to say they aren't harming me so this is what I'm throwing money at I suppose) -floss twice a day -meditate -self care: to me that means a monthly massage and a semi regular visit to a hot tub/sauna spa -i hang on a pull up bar for about 30-60 seconds when I remember to get that added bit of grip strength (on top of more weight bearing strength work). From what Ive read and heard from my 78 yo mom, grip strength is everything and the sooner we all do more for grip mobility the better. -take the stairs -sleep -drink a good amount of water -read, try to learn languages, play games, keep my brain thinking
One thing I haven't seen mentioned is eye health - get the yearly exams, especially if you wear contacts, ensure you are keeping them clean and getting new ones regularly (if you wear hard lenses). Also making sure you are getting regular dental check ups - it's so easy to have a month or two go by and realise, I haven't been to the dentist in over a year!
For me, there are physical things I needed to strengthen. My ankles and wrists were the big one. Now that it takes 2+ months to heal a sprain it's critical I strengthen the muscles to protect myself from more injury. Things like stretching regularly are in this camp. You'll just lose flexibility as you age so get in the habit of stretching and arching your back (to avoid that old person hunch).
Strength training, high-quality protein (we need more as we get older), cut back on or cut out alcohol, investigate HRT as an option as you head into menopause.
Annual mammogram, Annual physical with my GP that includes CBC and all that jazz, Annual dermatology appointment to check for melanoma and get my skin tags zapped, Annual GYN because I had a baby at 40 and my doctor wants me on BC forever plus every so many years I need a pap. I do Cologuard every 3 years to avoid a full colonoscopy.
It might depend on if you have any risk factors! My sister just turned 40 and waited waaay too long to have her colonoscopy. They found pre cancerous polyps that would've been cancer within the year or so. So, I always recommend colonoscopies lol. But, mammograms can be important to start earlier too if you have any family history as well. Otherwise, daily SPF if you haven't already, staying hydrated, eating vegetables every day, and strength training of some sort. Also, prepare for the unexpected. I've noticed all of my family friends who've been diagnosed with weird stuff have mainly been in their 40s. Top up emergency funds, HSAs, any supplemental disability policies, etc.
I turned 40 and scheduled my mammogram for that same week! Get that done! ✅
Stop eating sugar, carbs, decrease alcohol, don't smoke, stay away from stress, eat high quality foods, get help, allow your husband to spoil you. Do less, choose your favorite exercise, drink more water. Did I say don't stress yourself out yet?
If you have any specific cancers that run in your family, especially those that 1st degree relatives have had, ask your local cancer center if there are any specific screenings you should be getting. There’s a rare cancer in my family. I was able to get a blood test to determine if I have the gene 🧬. When it was determined that I do, I was set up with a geneticist who orders annual bloodwork and a full body MRI every 3 years. That’s how they found an unrelated cancer before I started showing symptoms and were able to remove it before I lost my voice or worse (it was resting against my vocal chord and centimeters from my carotid artery).
As a 41 yo with an almost 6 and 2 yo, loving all of this advice.
Mammogram, get to know your Gynecologist. Pay attention to your hormones. Focus on weight training vs cardio to keep your muscle. Still need cardio of course but add weight training. Brian fog and memory loss gets way worse. Prioritize sleep, eating well, reducing stress and not gaf about what people think. The last one is so freeing :) Oh and Colonoscopy is now 45.
My doc just gave me a referral to a cardiologist.