Reaching your forties is often a milestone that brings a new perspective on health. It’s a time when the habits of your youth start to show their long-term effects, and making intentional choices becomes crucial for your future well-being. Dr. Jeremy London, a board-certified cardiovascular surgeon with over 25 years of experience, offers clear, no-nonsense advice on the lifestyle shifts that matter most. He emphasizes that while some changes are universally important, others become particularly critical as we enter middle age. His guidance isn’t about extreme restrictions, but about thoughtful, sustainable choices that protect your most vital asset: your heart.
Dr. London places alcohol at the top of his list of things to limit or eliminate after 40. He explains that alcohol is toxic to every cell in the body and can significantly increase the risk of heart disease, stroke, and liver problems. He acknowledges the social ubiquity of drinking but urges a mindful approach. It’s a personal choice, he says, but one that requires serious consideration for anyone wanting to set the stage for a healthier long-term future. The second universal rule is to avoid all forms of smoking and vaping. These habits dramatically elevate the risk of lung cancer, heart attack, and stroke, with no safe level of use. For Dr. London, this is non-negotiable.
As we age, the body’s need for recovery intensifies, making sleep a non-negotiable pillar of health. Dr. London admits this is an area he personally struggles with, but he is unequivocal in his advice: do not trade sleep for other activities. Whether it’s late-night screen scrolling or the “revenge bedtime procrastination” that steals precious rest, sacrificing sleep hinders the body’s critical repair processes. Quality sleep is essential for cognitive function, emotional regulation, and cardiovascular repair. Protecting your sleep schedule is one of the most powerful investments you can make in your health after 40.
Perhaps his most insightful recommendation extends beyond physical habits to our social environment. Dr. London strongly advises avoiding toxic people. Stress from negative relationships can have profound physical consequences, contributing to high blood pressure, a weakened immune system, and chronic inflammation—all enemies of heart health. He encourages focusing energy on nurturing positive relationships with people you love and who support you. In the end, he notes, these connections are what truly matter and contribute significantly to long-term happiness and health.
Dr. London’s advice synthesizes into a holistic blueprint for thriving in middle age and beyond. It’s a combination of removing physical toxins like alcohol and smoke, prioritizing the restorative power of sleep, and cleansing your life of emotional toxins. By making these conscious changes, you’re not just avoiding negative outcomes; you’re actively building a foundation for a more vibrant, healthy, and fulfilling second half of life. The message is clear: after 40, it’s time to be intentional, because the choices you make now will define your quality of life for decades to come.
