Once you turn 40, many people start to think, Oh, my age is over, it's downhill from here. They worry, What should I do? I'm already getting old; this is a big problem. However, you shouldn't think like that. Among the remaining years of your life, this moment is the youngest you'll ever be. If you manage yourself well during this time, I believe you can finish the rest of your life comfortably and healthily. Many people seem to feel this way starting in their 40s. Nowadays, anti-aging treatments have developed to the point where someone in their 30s can look like they're in their 20s. However, once you cross 30, there are undeniable changes: skin elasticity starts to decline, which is a harsh reality. Hearing also worsens, bones become porous due to osteoporosis, lung capacity decreases, and various muscle issues arise. So, many people genuinely feel that when they reach 40, they think, Oh, my age is over.

People often think that age has come to an end or that it has peaked. When I was in my twenties, I thought that turning 40 meant being completely old. But now that I'm here, I still feel young at heart. However, my body tells a different story. I think the age when you start to really feel this difference is in your forties. 

From a certain perspective, how one views this can vary. You shouldn't think, Oh no, I'm already old; what should I do? Instead, you should realize that this moment is the youngest you will ever be in the remaining years of your life. With that in mind, today I want to encourage those who are approaching their forties to start anew with a fresh mindset. If you have been living a somewhat reckless lifestyle with drinking, smoking, overeating, and relying on takeout, it’s time to leave that behind and start fresh from today.

With heartfelt intentions, I would like to offer advice and some tough love on how to lead a healthier lifestyle, so I would appreciate it if you could watch this video until the end. One of the first principles is to correct your eating habits. Once you reach your forties, it is best to focus on a diet rich in high-quality protein. As we age, especially during the aging process, protein tends to decrease naturally. Therefore, once you hit your forties, maintaining muscle becomes different from when you were younger. In the past, even a little exercise would help you build muscle. However, now, exercising might actually lead to muscle loss, so you need to deliberately supplement your protein intake to maintain your muscle mass. It would be beneficial to have a healthy diet focused on high-quality protein. Let me share some food options that I mentioned earlier.

I think it would be good for you to make sure to include these in your meals. The first is beans. As you know, there are a huge variety of beans, such as lentils, chickpeas, green beans, and tiger beans. There are really many types. However, regardless of the variety, most of them commonly contain high-quality protein. Not only protein, but they are also rich in various amino acids and vitamins, which are beneficial for the immune system. So, it would be great if you could eat beans as much as you want. The second is spinach. When you cook spinach, it is a nutrient powerhouse. Spinach contains about 2.6% protein, and it is rich in iron, vitamin A, vitamin D, and various minerals.

If you have really good vegetable pickles, that would be absolutely fantastic, wouldn't it? And, in fact, when I was younger, I loved watching Popeye cartoons. After watching Popeye, I would ask my mom for spinach that day, just for the sake of it, and I would arm wrestle with my brother and all that. I used to wonder why Popeye gained muscles from eating spinach. I think it was because spinach has a lot of protein. I believe it's important for everyone to make sure they eat spinach. 

Next, one of the foods I want to emphasize is mushrooms. As you all know, mushrooms contain an incredible amount of nutrients. Among those, they also include a significant amount of protein. Especially dried mushrooms, which are rich in nutrients, and those sun-dried mushrooms are perfect for vitamin D.

It seems that mushrooms are very helpful for bone health as they contain important nutrients. You can cook mushrooms in many different ways, and when you eat them, their chewy texture makes you feel like you're consuming a protein-rich food. I find them delicious, and I think you should definitely add mushrooms to your meals. What I mentioned earlier was mainly about plant-based proteins, but animal-based proteins are also well-known. Beef, pork, chicken, and eggs are all excellent sources of animal protein. Additionally, essential amino acids that may not be present in plant-based proteins are found in these animal proteins. It’s important to make sure you include both in your diet, and you should eat a variety of foods.

Among the six habits I want to talk about, an important point is to consume plant-based foods and protein in a ratio of about 2 to 1. If you eat a lot at once, your body won't absorb it well, and it will just pass through. Therefore, I recommend spreading out your meals and eating small portions regularly. As you age, it's essential to take care of your diet and remember to eat well.

The second point is that many of you may already be experiencing this, but the time when belly fat starts to accumulate intensively is in your 40s. Most men I've seen struggle to maintain their physique after marriage. The same goes for women; while childbirth is a significant factor, it's true that both men and women tend to gain belly fat once they reach their 40s. I think many people need to reflect on this. In fact, my mother...

When I was young, my mother was someone who had been exercising her whole life but had a very soft body, almost like jelly. I thought that was a good thing back then, but it turned out that she had no muscle at all. Now, my mother has osteoporosis and is quite frail because she doesn't exercise enough. Seeing this makes me think about how beneficial it would have been if she had exercised when I was younger. Recently, she got injured and even had a fracture. If she had stronger muscles, the risk of fractures due to osteoporosis would have been reduced. That's why it's important to combine aerobic exercise with strength training. For example, aerobic exercises are...

Running is great for burning fat, and then combining it with weight training or strength exercises is beneficial. If you have a good balance, just doing intense running is sufficient. For those without joint issues, I recommend running vigorously for about 30 minutes at least three times a week. If you have extra time, incorporating high-intensity strength training would also be good. As you transition into your 50s, it becomes important to protect your heart. Therefore, swimming and brisk walking would be advisable. One characteristic of older Koreans is that they really enjoy hiking. I often see many people hiking when I take the subway or public transport, and usually, it's a group activity with friends.

Many people engage in outdoor activities, but it's important to be cautious. Hiking is indeed a great exercise, but it involves walking continuously for at least two to three hours. If your body is not prepared and you suddenly engage in such prolonged physical activity, it can put excessive stress on your body. This may lead to various side effects, such as arthritis or fractures, and joint pain. Typically, strength starts to decline gradually from the age of 40, so I wouldn't recommend suddenly going hiking without preparation. It's advisable to maintain your muscle and bone health through regular exercise before starting hiking. Since hiking involves long periods of walking, it's essential to remember this. Therefore, I usually suggest starting with walks around your neighborhood before progressing to longer distances.

I think it would be good to move on to walking. So, please always keep in mind to prepare gradually according to your body's condition from your 40s. One of the important lifestyle habits is to sleep well, which is essential for good rest. After the age of 40, especially, you might have heard a lot about this. When our grandparents or our parents get older, they often have trouble sleeping and tend to wake up frequently in the early morning. The reason for this is that as the human body ages, the secretion of melatonin naturally decreases. This leads to difficulties in achieving deep sleep. In fact, more than half of patients suffering from insomnia are middle-aged or older individuals in their 50s and above. Therefore, you need to correct this habit starting in your 40s to ensure that you can still sleep well as you age. It is essential to understand that having a habit of getting enough sleep is the foundation for all health.

One of the important shortcuts is the circadian rhythm. The human biological cycle of sleep and wakefulness alternates continuously. This cycle differs from person to person, but for most, it is regulated by the sun. Therefore, in order to sleep well, it is essential to follow a consistent circadian rhythm. It would be beneficial to keep this in mind for proper management. You might wonder what this means, but it can be simply understood as waking up when the sun rises and going to sleep when the sun sets. If you find it difficult due to shift work, you should create a dark environment in your home to sleep and adjust your circadian rhythm accordingly. After waking up, our body releases a hormone called adenosine about 12 hours later. This hormone accumulates as fatigue builds up, and its release is necessary.

You can achieve a good night's sleep. To do this, you need to work hard during the day. As for caffeine, you should only consume it during the day and avoid it from a certain point onward. This is because it takes about six hours for caffeine to break down by 50%. So, if I drink coffee around 5 PM, there will still be about 50% caffeine left in my system by around 11 PM. This is why it's difficult to fall asleep. If you want to sleep well at night, you should stop consuming caffeine after lunch. Ideally, it would be best to avoid it after 3 PM. This way, by the time you go to bed, all the caffeine will have been broken down and eliminated. Considering all these factors will help you develop lifestyle habits that promote deep sleep. Starting in your 40s, it's important to pay attention to your health, as stress does not change.

I believe that our human cycle begins in our 40s. By the time we reach our 40s, most people have a job and have achieved a certain level of stability in their careers. This is also the age when many start to build their assets, which can lead to a lot of stress. For example, while all my friends are getting married and having children, I am still single, and even those who are married may not have kids yet. These seemingly trivial issues tend to arise frequently starting in our 40s. Additionally, we need to consider our health at this age, so I think the 40s could be considered a golden period. Even though I say this, I am human too and experience a lot of stress. I have had stressful moments in my practice; for instance, while conducting examinations, I have been able to detect early-stage lumps that could lead to breast cancer. However, there was one person...

I discovered it and even removed it. After the removal, it turned out to be precancerous. I felt really proud of myself, but the patient was actually more upset than I expected. There was even a case where the patient was disappointed that it wasn't cancer. When I asked why they weren't happy, they said, If it had been discovered just a little later, I could have claimed insurance, but since it's not cancer, that's a bit disappointing. I remember feeling quite cheerful while waiting for the patient to come in that day, but they left feeling somewhat disappointed, which made me a bit gloomy. I wondered if I had found it too quickly, and for a while, I was stressed because of that. Personally, I don't think my mental strength is that strong.

I have been receiving medical help to maintain my mental health. For example, I am on SSRIs, which are antidepressants. I take this medication in small doses, but it doesn't cause a dramatic change in my mood. However, it does make me feel more at ease. Even when the same event occurs, I don't get angry; I can think, Oh, that can happen, and move on. Since I started taking this medication, my stress has significantly decreased, so it feels like my body is not experiencing as much strain. I believe it is important to practice mind control with the willpower I have. I think it could be beneficial for many people. It may seem like a simple tip, but when I'm in a highly stressful situation, I take a moment to step back and take a deep breath, allowing myself to relax and reduce stress hormones.

It's a good idea to try to lower the tension artificially in such situations. If you find yourself in a heated argument where voices are raised and both parties are shouting at each other, it might be helpful to pause and switch to a more respectful tone. If the words exchanged are gentle, there is no reason for the situation to escalate into a fight. I think this approach is effective. I've tried various methods, and they all have their merits. I'm just sharing some tips based on my experiences, so I believe that any approach can be beneficial. For example, if you have a dog, taking a walk with your puppy when you're feeling overwhelmed can help, or treating yourself to a pizza that you haven't had in a while. I believe all of these things can contribute positively to your mental health, so it's important to find a solution that fits your situation.

It seems that it would be good to seek a path to mental stability. The next thing I want to mention is that health check-ups, specifically gastroscopy and colonoscopy, should start in your 40s. From the age of 40, the number of stomach cancer and colorectal cancer patients increases dramatically. You should have a gastroscopy every two years, and at the very least, a colonoscopy every five years. If there is a family history or if you have had polyps removed before, having a colonoscopy every three years is highly recommended. There are no excuses for delaying gastroscopy and colonoscopy; you must undergo them without fail. In fact, these procedures might seem trivial, as endoscopies are considered very simple and convenient tests. Personally, I undergo gastroscopy without any sedation; I might shed a few tears, but it only takes about one or two minutes to finish. It’s that simple. Colonoscopy is also...

It's not such a difficult examination that it would take more than ten minutes, and the preparation for the test is also not that hard. All the preliminary procedures have become much easier and better, so I think it would be good for those who have never done it before to try the examination without worrying. Now, if you are a smoker who has been smoking for more than 25 years, regardless of gender, you should definitely get a low-dose chest CT scan. Lung cancer is a very prevalent cancer in our country and has a very high mortality rate, making it a significant concern. Many people discover lung cancer through low-dose chest CT scans. In fact, for high-risk groups, the government provides support, and surprisingly, the amount of radiation is relatively low. Therefore, it's not a harmful examination, and the test itself only takes about five minutes for smokers.

High-risk groups include those who are exposed to secondhand smoke, individuals who have spent a long time cooking in the kitchen, and anyone living or working in dusty environments. Therefore, if you fall into one of these categories, it would be beneficial to have a low-dose chest CT scan. For women, breast cancer seems to be most prevalent starting in their 40s. Hence, I believe that women should definitely undergo mandatory breast imaging and ultrasound. Although these procedures are not subsidized by the government, ultrasound is known to be very safe for the body, so there is no need to worry. You can simply undress, and the examination can be done immediately. There is no need for any preparation; you just need to make an appointment and get tested, making it a procedure that anyone can easily access. As for breast imaging, I have seen many people who have concerns about it.

People have a sense of fear. They say they don't want to do it because it hurts, even if they have never tried it before. There are even some who express that they don’t want to do it after hearing stories from friends who almost died during a procedure. However, that's absolutely not the case. In the case of a mammogram, those who have experienced it know how it works. You have to take off your clothes and then the breast is pulled and placed onto the mammogram plate. The plate gradually applies pressure, compressing the breast. The procedure is done from different angles, a total of four times. Many people feel pain during this process because the machine applies pressure to the breast, and some develop a sort of trauma from it. There are even those who say they will never do it again because of that experience. However, it really depends on the individual undergoing the procedure.

The deviations are different. For example, in our hospital, I have never seen a patient complain of pain when they visit the radiology department. Additionally, because we use very good machines, the breasts are well penetrated even without much pressure, resulting in clear images. So, I believe there are variations in the machines as well. Nevertheless, breast imaging is definitely not as painful and distressing as it used to be, so there is no reason to be afraid and avoid it. If you meet a good radiologic technologist and have the imaging done on a good machine, I can assure you, based on my own experience, that it doesn't hurt much. So please don't be scared; it's necessary, and I think you should definitely go through with it. Another recommendation I would like to make is for a carotid ultrasound, which involves very important vessels that lead to the brain. The carotid arteries are...

There are blood vessels that pass through on both sides, and you must go through these vessels to connect to the brain's blood vessels. Therefore, these vessels need to be normal when you are young. However, typically after the age of 40, there is a possibility that plaque and calcification can accumulate in these vessels, causing them to narrow. This usually occurs with age. So, it is advisable to start having carotid ultrasounds at least by the age of 40. Recently, someone commented that after I mentioned carotid ultrasounds, they had one done and received bad findings, which led them to take medication. Hearing this made me feel good because they were able to discover it early. So, even if you feel perfectly fine and can walk and run without issues, don’t think there could be no problems with your blood vessels just because you feel well. Once you reach your 40s, it's important to be proactive about your health.

It's about time to address the blood vessels as well. If this collapses, it will damage our cerebral blood vessels. Therefore, it would be good to check the carotid arteries a bit more closely. Honestly, I don't have a lot of time, so I can't read every single comment on my videos, but I try to see as many as I can. Every time I read comments like, Thanks to this video, I discovered something and received treatment, it truly makes me feel good. I often find myself smiling for no reason when I see those comments. Each time, I feel a sense of fulfillment, and I think to myself that I should work even harder to share advice. I believe that the golden period, starting from our 40s, is very important. I think if we manage our health well during this time, we can comfortably and healthily conclude the rest of our lives. So today, I want to talk about that.

I have summarized everything, and I also believe that as I have reached this age, I may have expressed some emotions while speaking. I believe that many of you are of a similar age, so I encourage you to watch this video today and revisit it when you feel like you've lost your initial motivation. It would be beneficial to repeat this process. 

Additionally, I keep mentioning being in my 40s, but if you are in your 30s, you shouldn't think that this video doesn't apply to you. The age mentioned is just an average; it applies to all adults who have completed their growth stages and to the elderly. Therefore, please do not dismiss my words as if they don't concern you. Make sure to watch today’s video thoroughly, share it widely with those around you, and please remember to subscribe, like, and set notifications. I look forward to seeing you next time.

I will meet you with a better video. Thank you.

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