Staying Healthy & Fit In Your 40s — 8 Things To Do
Self-care tips to help you take the best care of yourself in your 40s
In your 40s you may start to experience some subtle mid-life changes, such as having trouble sleeping or maybe you’re straining to see small text. What you need in this phase of your life is more movement, to manage hormonal changes, set boundaries and – as always, drink more water. Treating yourself well is the best way to do damage control in your 40s.
Here are eight tips and lifestyle changes to look out for to stay healthy in your 40s.
Most women enter perimenopause in their '40s. This is where the body reduces the amount of estrogen and eggs it produces. You may be starting to notice changes in your menstrual cycle - heavy bleeding is a common symptom.
“There are many options to stop heavy or painful bleeding,” says Brisbane gynaecologist Dr Ameratunga. “You don’t need to suffer, and hormonal options are not the only solutions out there. Simple and convenient measures, such as endometrial ablations, exist. Discuss your symptoms with your gynaecologist if your period is interfering with your daily activities.”
As life becomes more demanding and you’re bouncing between teenagers, careers, and your own parents, self-care means knowing what it takes for you to thrive and respect your own needs - whether that is more sleep, spending time with friends or alone. Learning to ask for support and showing self-compassion are also essential self-care strategies.
Most women complain about their weight — with the average female weight gain at 500g per year. A drop in estrogen can cause weight to shift from your hips to your abdomen.
Dietitian Bronwen Greenfield says: This is where your metabolism starts to decline, so focus on portion control, increase your intake of protein and high fibre and low-GI foods to make it easier to prevent any unwanted weight gain. Eating a wide variety of fruit and vegetables to boost your antioxidant intake can help protect against the development of certain chronic diseases. Your risk of developing health conditions like heart disease increases in your 40s.
Chronic inflammation is also associated with the development of chronic diseases, so focusing on minimising inflammation levels through diet is crucial. Reduce the intake of pro-inflammatory foods, like refined carbohydrates and foods high in added sugars, saturated and trans fats, and eating more anti-inflammatory foods such as oily fish, extra virgin olive oil, avocado, nuts and seeds, plant-based foods, fermented foods and turmeric can contribute to reduced inflammatory markers for better health.