Crossed 40? Doctor says stop these 5 habits now to slow ageing from within

After 40, small habits start showing up in your labs, sleep and waistline; a longevity doctor explains five common mistakes to quit now to protect muscle, metabolism and long-term health

Life, as one grows old, brings measurable changes to the body. Metabolism slows, hormone levels shift, and the risk of chronic conditions such as heart disease, diabetes, and bone loss increases. Health experts say the 40s are a critical decade for prevention. According to US-based longevity doctor Dr Vassily Eliopoulos, many of the habits people “get away with” in their 20s and 30s begin to catch up sharply after 40. In a recent Instagram post, he outlined five things to stop doing right now to safeguard long-term health.

 

“This is the decade to double down on protecting your muscle, prioritising your sleep, and ditching habits that quietly age you from the inside out. Your 50-, 60-, and 70-year-old self will thank you for the changes you make now, because prevention will always be easier than trying to fix damage later,” he wrote.

1. Stop skimping on sleep

Sleep becomes a biological priority in your 40s, stresses Dr Eliopoulos. Adults aged 40–60 need seven to nine hours every night to repair tissues, regulate hormones, and maintain metabolic balance. Losing even one hour matters. Multiple studies show the risk of type 2 diabetes, heart diseases, and faster brain ageing rises for each hour of sleep below seven. Chronic sleep loss also encourages belly fat storage, weakens immunity, and slows recovery from daily activities.

 

A dark, cool environment and a consistent sleep schedule can significantly improve restorative rest. Dr Eliopoulos calls sleep a “free nightly hormone therapy”.

2. Stop ignoring strength training

According to Dr Eliopoulos, people lose 3–8 per cent of their muscle per decade after 40, unless they actively work against it. He emphasises that resistance training just two to four times a week can help prevent this decline.

 

Strength work maintains bone density, builds lean muscle, and improves insulin sensitivity.

 

Weightlifting, resistance bands, or bodyweight exercises such as squats support joint stability, better balance, and a higher metabolic rate. Evidence also suggests middle-aged adults gain strength faster with resistance training than with cardio alone.

3. Stop eating highly processed food

Packaged snacks, sugary drinks, and ultra-processed meals carry significant consequences in midlife. More than half of adults above 40 experience obesity linked to these foods, which spike blood sugar and trigger inflammation. Heart failure risk doubles among people who consume high amounts of ultra-processed foods compared with those who eat whole foods.

 

These foods also lack fibre, disrupting gut health and raising colon cancer risk. Brain health suffers too, with studies linking processed food intake to faster cognitive decline.

 

Choosing whole snacks, such as nuts, fruit, or yoghurt, helps stabilise energy, supports gut health, and reduces diabetes risk. Checking labels for additives and hidden sugars is essential.

4. Stop waiting to get sick before getting tested

Routine health screening becomes non-negotiable after 40. Even without symptoms, regular blood tests can detect silent problems such as high cholesterol, prediabetes, or vitamin deficiencies.

 

Monitoring thyroid levels, A1C (average blood sugar), vitamin D, and lipid profiles can prevent many chronic diseases with timely intervention. Skipping tests may allow conditions such as fatty liver disease or anaemia to progress until they cause fatigue or more serious complications.

5. Stop building on stress

Stress becomes biologically louder in the 40s. Prolonged exposure to cortisol, which is the body’s stress hormone, pushes blood pressure up and raises inflammation. Chronic stress shrinks brain regions responsible for memory and emotional regulation, doubling rates of anxiety disorders.

 

Persistent stress even accelerates cellular ageing and effectively advances biological age by up to a decade. When combined with poor sleep and a poor diet, stress increases stroke risk.

 

According to Dr Eliopoulos, simple interventions such as deep breathing, regular walking or meditation can meaningfully reduce stress levels.   

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This content is for informational purposes only and is not a substitute for professional medical advice.