After 40, try these 3 morning habits for better health

In their 40s, people can benefit from incorporating three simple morning habits into their routines: soaked black raisins and fennel seeds, a protein-rich breakfast, and combining breathing exercises with a 15–20-minute walk. However, nutritionists caution these habits should not be viewed as strict rules or quick fixes, but rather helpful additions to overall health.

Dt Amreen Sheikh, Chief of Dietician at KIMS Hospitals, Thane, advises that a protein-rich breakfast is crucial after 40 due to muscle mass loss. She recommends aiming for 20–30 grams of protein at breakfast, depending on individual factors like body size and activity levels. Additionally, 5–10 minutes of slow, controlled breathing can help reduce stress and anxiety.

For a 15–20-minute walk, Dt Sheikh states that this is a good starting point, as it encourages movement and may improve blood sugar control. However, the ultimate goal should be at least 150 minutes of moderate physical activity per week, including muscle-strengthening exercises. Good sleep and adequate nutrition are also emphasized as essential components of a healthy morning routine.