Turning 40 doesn't mean that you have suddenly become old. However, the body naturally changes with age, and factors such as muscle mass, metabolism, recovery and hormonal changes can make maintaining a healthy lifestyle more important.

Nutritionist Shweta Shah recommends making a few simple habits part of your morning routine after 40. Along with a balanced diet, regular physical activity and appropriate health checkups, these small steps may help support overall well-being.

Here are three habits to consider adding to your morning routine.

1. Start with soaked black raisins and fennel seeds

One morning routine suggested by Shweta Shah is having overnight-soaked black raisins along with fennel seeds.

The suggested method is to soak them overnight, consume the raisins and fennel seeds in the morning, and discard the soaking water.

While these foods can be part of a balanced diet, they should not be considered a treatment for any specific health condition.

2. Make protein a part of your breakfast

Protein becomes particularly important as we get older because maintaining muscle mass is an important part of healthy ageing.

Instead of starting the day with a breakfast that is mainly refined carbohydrates or sugar, include a good protein source. Depending on your diet, options can include eggs, curd, milk, paneer, pulses, sprouts, nuts or other protein-rich foods.

A nutritious breakfast can help make your first meal more balanced and contribute to your overall daily protein intake.

3. Spend some time breathing and staying active

The third habit is to begin the day with a few minutes of deep breathing or other breathing exercises, followed by some physical activity.

A 15–20 minute morning walk can be a simple way to get moving. You can also choose stretching, yoga or another form of exercise that suits your fitness level.

The most important factor is consistency. Small amounts of regular physical activity can add up over time.

What should you limit after 40?

A healthy morning routine works best when combined with healthy choices throughout the day.

Try to limit excessive consumption of:

• Highly processed and junk foods

• Deep-fried foods

• Foods high in added sugar

• Excessive salt

• Alcohol

Smoking should also be avoided. Staying adequately hydrated and maintaining a balanced diet are equally important.

Healthy ageing is about consistency

There is no single morning ritual that can prevent ageing or guarantee that you won't develop health problems. Instead, focus on sustainable habits such as eating a nutritious diet, getting regular physical activity, sleeping adequately and keeping up with recommended health checkups.

After 40, taking care of your health doesn't have to mean making drastic changes. A few consistent habits every day can be a practical way to support your health as you get older.