Health experts recommend morning habits for middle-aged adults

Health experts recommend specific morning habits to help individuals over the age of 40 maintain health and combat natural muscle mass decline.

Nutritionist Shweta Shah suggests that adults should aim for 20-30g of protein during their first meal of the day. Recommended sources include eggs, dairy, meat, fish, and legumes. Dr. Amreen Sheikh of KIMS Hospital supports this, noting that adequate protein intake helps maintain muscle mass, promotes satiety, and helps meet daily nutritional requirements.

In addition to nutrition, physical activity and mental wellness are key. Experts suggest starting the day with 15-20 minutes of walking to increase daily movement and assist in blood sugar control. For long-term health, it is recommended to work toward at least 150 minutes of moderate-intensity physical activity per week. Furthermore, practicing slow, controlled breathing can help soothe the nervous system and reduce stress and anxiety.