After 40, try these 3 morning habits for better health

As people age into their 40s, a nutritionist suggests adopting three simple morning habits for better health. These include having soaked black raisins and fennel seeds, starting with a protein-rich breakfast, and combining breathing exercises with a 15–20-minute walk. However, experts stress these should not be rigid rules, but rather helpful additions to an overall healthy routine.

According to nutritionist Shweta Shah, protein is crucial in the morning meal, especially as muscle mass naturally declines with age. She recommends consuming 20–30 grams of protein at breakfast, depending on factors like body size and activity levels. This helps maintain muscle mass, promote fullness, and meet daily protein needs.

Soaked black raisins and fennel seeds can be part of a balanced diet, but their specific benefits for those in their 40s are not strongly proven. Instead, Dt Sheikh advises focusing on adequate nutrition, regular movement, and good sleep.

A 15–20-minute walk is an excellent starting point for morning activity, as it increases daily movement and may help regulate blood sugar levels. It's also beneficial to walk briefly after meals to reduce post-meal blood glucose spikes. However, the ultimate goal should be achieving at least 150 minutes of moderate physical activity per week, along with muscle-strengthening exercises.

Breathing exercises can aid in reducing stress and anxiety by calming the nervous system. Dt Sheikh recommends 5–10 minutes of slow, controlled breathing, such as breathing deeply through the nose with relaxed and longer exhalations. She emphasizes that consistency in these practices is more important than striving for perfection in a morning routine. To summarize, prioritize adequate protein intake, regular movement, sufficient sleep, and simple stress-management techniques that can be consistently followed.