After Turning 40, Don’t Just Celebrate—Start Improving Your Lifestyle
When you pass the age of 40, clear signs begin to emerge. Cholesterol levels start to rise, and blood sugar may reach a pre-diabetic stage. Blood pressure begins to fluctuate. In Nepal, the average life expectancy three decades ago was 54.3 years and has now increased by 17 years to reach 71.3 years. Within the next two decades, 25 percent of the country’s population will be aged 60 or older, making it essential to prepare for healthy aging. To ensure a healthy old age, individuals should begin regular health screenings and adopt lifestyle improvements promptly after turning 40.
The average lifespan in Nepal continues to increase steadily. In 1991 (2048 BS), it was only 54.3 years, but today it stands at 71.3 years—an increase of 17 years. Improved child mortality rates and expanded access to healthcare have lowered the death rate, thereby boosting average life expectancy. It is anticipated that this trend will continue, and within the next two decades, a quarter of Nepal’s population will be aged 60 or older. This means that one out of every four people will be elderly, a demographic shift that poses challenges for any country.
Aging requires long-term care, resources, and infrastructure. This includes care homes, specialized hospital services, rehabilitation centers, geriatricians (doctors specializing in elderly care), nurses, and caregivers. Building these facilities takes years. While wealthy countries spent centuries developing into aging societies with average lifespans exceeding 80 years, Nepal faces rapid population aging before reaching a similar level of affluence. Therefore, early action is critical; delaying these efforts will make managing healthy aging significantly more difficult. Now is the ideal time to begin preparing for healthy old age.
What does healthy aging mean? It is a concept prioritized by the World Health Organization, formerly called “active aging,” now “healthy aging.” After 60, diseases may develop, but being able to control them, move comfortably, and engage in activities you enjoy constitutes healthy aging. Achieving this must start with individual efforts—not after age 60, but once you pass 40—since the period from 40 to 50 is a high-risk time for health problems.
Rather than thinking that the 40s is a time for celebration, it’s a time to take joy in continuing a healthy lifestyle. Many people between 40 and 50 start earning well and gaining financial stability, which can bring a sense of reward. This is reflected in Nepali folk songs, such as “Saili 40 katsei ramaunla,” implying that the 40s are a time to enjoy life. However, the reality is that after 40, you should maintain and nurture your health with happiness, not just celebrate.
We must adopt and maintain a healthy lifestyle because lifespan often extends well beyond 60, sometimes to 85, 90, or more. Therefore, health awareness after 40 is crucial. After 60, extra care is needed to prevent deterioration. Post-40, signs like rising cholesterol, pre-diabetes, and irregular blood pressure start to appear. Even early memory-related issues may surface but do not necessarily indicate dementia. Instead, they serve as reminders to be proactive about health.
Thus, preventive measures are essential. Minor problems should be addressed promptly, and routines maintained consistently. What health checks are necessary after 40? There is no need for excessive worry, but an annual routine health screening is advisable. If you adopt a preventive mode after 40, many diseases common at 60 can be avoided or delayed until around 75–80. Diseases typically begin to appear between ages 50 and 60, at which point many start taking regular medication. Beyond 60, in addition to routine checkups, seniors require specialized assessments. These include evaluations of cognitive function, physical condition, fall risk, and screening for dementia if memory decline begins. Nutritional status and diet adequacy should also be monitored.
Many believe, “I’m fine, why get checked?” Mental health assessments are often stigmatized in society, and while visiting a hospital may feel comfortable, seeking mental health counseling is less common. Such attitudes need to change immediately. Everyone over 60 should undergo regular health evaluations, preferably at geriatric centers by specialists. Simplifying the analogy: just as a child sees a pediatrician for growth and developmental assessments, elderly individuals require expert evaluations to identify common diseases and receive tailored advice. Treating illness only after symptoms worsen rarely results in a good quality of life. Therefore, it is imperative to take conscious steps now to prepare for healthy aging.