'Turning 40? Here Are the Health Risks You Shouldn't Ignore in India'

Time of India

a day ago

Crossing the age of 40 is a significant milestone — personally and professionally. But it's also the time when your body starts giving you subtle signals that it needs a little more care. In
India
, where the demands of a fast-paced lifestyle often collide with traditional diets and habits, health risks can quietly build up. The good news? With just a little attention and awareness, most of these risks can be managed, if not completely avoided.
Your Cholesterol: Not Just a Number
Dr. ANIRUDHA MONDALInterventional & Clinical Cardiologist,DM (Cardiology), MD(General Medicine),
Quote:
'Turning 40 is not a health decline-it's a wake-up call. Your heart has been working hard for decades. Support it with healthy habits, manage stress, and never ignore signs like fatigue or chest discomfort. Prevention begins with awareness'.
For many Indians, cholesterol is one of those things they only think about when a doctor points it out during a health checkup. But the truth is, high cholesterol often builds up silently over the years and can lead to serious issues like heart attacks or strokes.
Once you hit 40, it becomes essential to monitor your cholesterol levels more regularly. This is especially important if your diet has included a lot of fried food, red meat, sweets, or processed snacks over the years — which, let's face it, is the case for many of us. Add in genetics (South Asians are known to be more prone to high triglycerides), and the risk increases further.
A simple blood test once a year can give you clarity. Combine that with small lifestyle changes — like eating more fiber, switching to healthier fats, and cutting down on oily street food — and you'll be well on your way to controlling it.
Blood Pressure: The Quiet Creeper
Dr. Rakesh KumarConsultant- Chief Interventional CardiologistDM (Cardiology) MD (Medicine)
Quote:
'Post-40, Indian men often show elevated LDL with normal weight-a silent threat. Don't rely on appearance. Get annual lipid panels and consider statins if you have family history or diabetes. Prevention is cheaper than emergency care'.
High blood pressure, or hypertension, doesn't usually announce its arrival. You might feel completely fine and still have dangerously high readings. That's what makes it so dangerous — and why doctors often call it a "silent killer."
In India, the problem is compounded by high-salt diets, irregular sleep, and the growing pressures of urban life. Whether it's commuting stress, long hours at work, or the constant scroll of social media, it all adds up.
If you're in your 40s, it's a smart idea to check your blood pressure regularly — even if you feel perfectly healthy. Devices at home can help, or just make it part of your routine health checkup. Reducing salt, staying physically active, and even taking a few minutes each day to unwind with deep breathing can go a long way.
Your Lifestyle: Small Habits, Big Impact
Dr. Sravan Kumar PeravaliConsultant Cardiology, MD, DM (Cardiology)
Quote:
'Metabolic syndrome, seen frequently in urban Indian adults post-40, significantly increases the risk of heart attacks. Waist size, fasting glucose, HDL, and triglycerides are crucial markers. Routine health checks can help manage these before complications set in'.
This is usually the age when the body starts reacting to years of habits — both good and bad. You might find it harder to lose weight. Energy levels may dip. Sleep might not feel as restful. These aren't random changes. They're your body telling you to slow down and reassess.
The typical Indian urban lifestyle — long work hours, late meals, minimal physical movement, and a reliance on quick fixes like caffeine or packaged food — doesn't do us any favors after 40.
Making a few consistent changes can have a big impact. Start with prioritizing home-cooked meals. Cut down on unnecessary alcohol, and if you smoke, this is the best time to quit. Getting seven to eight hours of sleep might feel like a luxury, but it's actually a necessity now.
Your Activity Levels: Are You Moving Enough?
Dr. Elayaraja PMD, DM Cardiology
Quote:
'Many heart attacks happen without warning-but most are preventable. After 40, consider your lifestyle as medicine. Daily walks, mindful eating, less sugar, and annual heart checkups are your strongest protection against one of the most preventable diseases.'
One of the most underestimated risk factors after 40 is physical inactivity. Most of us are tied to our desks all day, and by the time work ends, fatigue often keeps us glued to the couch.
But staying active doesn't always mean hitting the gym. A 30-minute brisk walk, cycling on weekends, or even playing with your kids in the park can do wonders. Strength training twice a week can also help preserve muscle mass, which naturally begins to decline in this decade.
If you've been inactive for a while, start small. Take the stairs. Walk during phone calls. Set reminders to stretch every hour. The idea is simple: the more you move, the better you'll feel — physically and mentally.
Tone@40: Your Wake-Up Call to Prioritize Health
Dr. ANAND RAMConsultant – Interventional CardiologistMD(Medicine), DM Cardiology
Quote:
'Stress, poor sleep, and sedentary habits take a toll after 40. Heart disease doesn't appear overnight-it builds over time. Address risk factors early. Your heart has been loyal to you; now it's your turn to be loyal to it.'
Your 40s aren't just about midlife—they're about setting the tone for the decades ahead. Think of this stage as your Tone@40 moment: a conscious reset for your body, mind, and lifestyle.
Whether it's paying attention to your cholesterol, monitoring your blood pressure, staying active, or simply making time to breathe and sleep better — these changes will define how vibrant and healthy your next chapters will be.
In India, we often view health as something to worry about only when things go wrong. But your Tone@40 is all about being proactive — about listening to your body before it starts shouting. Start now, start small, and build habits that last. Your future self will thank you.
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ET Healthworld
hereby disclaims any and all warranties, expressed or implied, relating to it, and does not guarantee, vouch for or necessarily endorse any of the content.