Every woman faces a significant change while entering her 40s. At this age maintaining healthy habits both physically and mentally should become a priority. There are many issues such as heart diseases, mental well-being, bone health, stress and menopause which might rise especially after 40, impacting the whole lifestyle. There are 10 healthy habits for women which can help them live their best life after 40.

According to AIHW’s report, as of 2022 almost half of the female population in Australia is older than 40. This means 7 million Australian women are in their 40s and it’s alarming that osteoporosis, diabetes, arthritis and cardiovascular disease are some health conditions that are becoming more common among women over 40.

What are the most common health concerns for women over 40?

A 2023 AIHW report identifies back pain, breast cancer, osteoarthritis, anxiety, and depression as major health concerns for Australian women over 44. Over half of women above 45 have at least one chronic condition, with breast cancer and melanoma prevalent in those aged 20–59. Endometriosis affects 1 in 9 women born between 1973 and 1978 by age 44. Mental health issues, such as anxiety and depression, significantly impact middle-aged women, with 21% of those aged 35–44 affected. Dementia cases in women are expected to rise from 251,700 to 533,800 by 2058. Menopausal transitions and STIs also pose health risks.

Hormonal Changes in Women Over 40

There is constant change in the hormones of women over 40, as they face pre and post-menopause issues. Menopause is a natural phase of every woman’s life and they encounter it between the ages of 45 to 55. Most females report minor symptoms post-menopause, but a few symptoms could be extremely stressful and they have an immense impact on the quality of life, these can also last for several years.

Some of the other hormonal changes are also caused by menopause, leading towards a cascade of symptoms including, hot flushes on the face and neck with excessive sweating, sleep disruptions, muscle and joint pain, vaginal dryness, irregular or lighter menstrual cycles, decreased libido, lower energy levels, and forgetfulness.

Why are healthy habits important in your 40s?

In a woman’s life, the 40s are a critical phase that sets the foundation for health in later years, making it essential to focus on key lifestyle factors like nutrition, physical activity, sleep quality, and overall well-being. For women, especially those who experience early menopause or with a family history of osteoporosis, maintaining bone health becomes crucial. Healthy habits for women over 40 include consuming a diet rich in calcium and adequate vitamin D, along with regular weight-bearing exercises, to help preserve bone density post-menopause.

Women over 40 face weight gain and body shape changes can be frustrating during this period, consistency in maintaining a healthy lifestyle is vital. It’s important to set realistic health goals, particularly in nutrition and activity, which are key; starting small and gradually building up helps sustain healthy habits over time, reinforcing long-term positive changes.

10 Healthy Habits For Women Over 40

40 is the time to blossom again for women but in a completely new way! This chapter is filled with opportunities for self-discovery, personality growth and grooming. A modern adage states ’40s is the new 20 celebrating the wisdom, versatility and beauty of female entering their 40’s. Here are 10 healthy habits for women over 40.
As per WHV, in Australia, obesity is a significant issue, affecting over 56% of adult women, with higher rates observed among those aged 45-54. As women reach their 40s, maintaining a healthy diet and lifestyle becomes crucial for overall well-being and to address age-related health challenges

Taking healthy diet

For women over 40, following dietary guidelines like the Australian Dietary Guidelines can support overall health. Emphasize a balanced diet with fruits, vegetables, whole grains, lean proteins, and healthy fats. Address age-related nutrient needs, such as calcium and iron, using tools like the Eat For Health Nutrient Calculators. Opt for local, seasonal produce and stay hydrated by drinking plenty of water. Limit processed foods, added sugars, and sodium to avoid weight gain and chronic diseases. Focus on bone health with calcium-rich foods and weight-bearing exercises. Additionally, reduce sedentary behaviour to lower the risk of obesity, heart disease, and other health issues.

Improving sleep cycle

It is essential to maintain your sleep cycle for overall health and well-being, although many women experience insomnia and disturbance in the sleep cycle. There are many wearable devices, like smartwatches and fitness bands, that can help in the betterment of the sleep cycle by estimating sleep duration and assessing sleep quality.

Stress reduction

It’s important to manage stress for overall well-being because chronic stress can negatively impact both physical and mental health. Here is a quiz to assess your stress and mental health.

Less alcohol consumption

One of the major concerns for women over 40 is Excessive alcohol consumption. This can contribute to liver disease, weight gain and increased cancer risk. Stats show that every 1 in 5 Australian females between the age of 45-54 consume alcohol at levels that increase long-term health risks. The use of tobacco remains the major concern for women over forty as the consumption of alcohol has decreased.

Physical Activity

Find some enjoyable physical activities like walking, swimming, or yoga and incorporate them into your daily routine. These minor changes, such as taking walking breaks or using stairs, also add up. If you take the strength training twice a week this will help maintain muscle mass and bone density. You can also explore outdoor activities like hiking or beachcombing to benefit from nature’s stress-reducing effects.

Enjoy the mindfulness

If you are facing emotional challenges then it’s best to seek help from mental health professionals. Try to practice gratitude by focusing on the positives and appreciating what you have. Maintaining a positive outlook and ensuring regular downtime to relax and recharge, such as reading, bathing, or picnicking is essential.

Foster Social Connections

One of the most important things is to cultivate meaningful relationships with friends, family, and community members to foster social support and connection.

Focus on preventive care
Monitor key health indicators like blood pressure, cholesterol, blood sugar, and BMI to assess your overall health. Schedule regular check-ups and screenings, such as mammograms, Pap smears, and bone density scans, to catch potential issues early. Use Telehealth for convenient access to medical consultations. Stay current with vaccinations, including flu and pneumonia shots.

Consult your gyne for managing menopause

Regular health check-ups and screenings are essential for early detection of any issues and ensuring overall well-being during this transition.

Healthy skincare habits

The skin also ages and becomes drier and more prone to fine lines, wrinkles, and age spots. To combat this, all the women over 40 must use a hydrating moisturizer with ingredients like hyaluronic acid and incorporate a skincare routine that promotes collagen production and improves skin texture. Support collagen levels with a balanced diet rich in antioxidants, vitamins, and omega-3 fatty acids. As well, regular skin examinations with a dermatologist are crucial for the early detection of skin issues.

When to seek professional help?

Women over 40 should listen to their bodies and it’s important to consult with healthcare practitioners for all health concerns to ensure optimal wellbeing and early detection of issues. Some of the most significant pointers to address include any changes in breast size or shape, nipple discharge, or lumps; irregular menstrual cycles such as heavy bleeding or spotting; persistent pelvic pain or discomfort; mental health concerns like chronic sadness or anxiety; heart symptoms such as chest pain or shortness of breath; unexplained fractures or back pain indicating possible bone health issues.

Its also important to emphasise regular screenings for breast, cervical, and colorectal cancers. Moreover, women experiencing menopause symptoms like hot flashes or sleep disturbances should seek advice on treatment options, and any new or changing skin lesions should be evaluated by a dermatologist.

In a woman’s life entering 40’s is a demeanour of growth and self-discovery. At this age, if you adopt a healthy lifestyle for both physical and mental health, this will be helpful in the long run as well. Focusing on these healthy habits after 40 will help you embrace your new phase of life with grace and health. Remember to cultivate and manifest in positivity, try to focus on your body and prioritise self-care.