To avoid your health from falling once you hit your middle age, it is important to start taking care of it right now. Here are some tips you should keep in mind that can work wonders for your health, whether you are yet to reach your middle age or are already there.

As you start maturing in age, your bones often give out the first signs of wear and tear. You may feel a mild or shooting pain in your joints or bones when you stand for longer periods of time, or you may feel some swelling in the same. If you are a woman, it is also the time when you will near menopause, or already experience menopause, which means the level of estrogen hormone will go down significantly. As a result, you will be at a risk of osteoporosis.

What You Can Do: Check with your doctor whether it is alright to take a calcium supplement and what will work best for you. Add more calcium rich and calcium fortified foods in your daily meals. Additionally, you can also get in touch with a physiotherapist to find out about certain exercises that can help to build your bone and muscle strength.

You are at a higher risk of suffering heart related health issues once you cross 45. If you are a woman, you will already experience a drop in your estrogen levels by this time, which can also put you at a higher risk of suffering heart related health complications. Your overall weight, the level of cholesterol, how much sleep you get, lifestyle factors such as whether you smoke, drink or exercise can also play a crucial role in determining the health of your heart around this age.

What You Can Do: If you haven’t started exercising yet, start doing it right away. Go for light walks for at least 30 minutes each day, and slowly extend the time and the speed as you get more comfortable. Include lots of fresh fruits and vegetables in your everyday diet. Also, eat fish, soy as well as other heart healthy foods. This is also the time when you should start sleeping for at least 8 hours, if you are not doing it already.

It is possible that some mental health issues get triggered around the time you hit your middle age. One of the most common mental health condition that often shows up during middle age is depression. Hitting the middle age is often also referred to as the time when you face a midlife crisis, and whether or not there is any credibility to the same, it is likely that many people are already stressed and worried about the passing age. As a result, many men and women over the age of 40 fall prey to depression. If not treated on time, depression can lead to various health issues.

What You Can Do: Foods that are rich in omega 3 fatty acids can help you fight depression naturally, as well as prevent it from coming back. Exercising and going out in fresh air can produce the feel good hormones that will help you beat the blue. If nothing helps, make sure to ask for professional help.