How Women Can Stay Healthy After 40?
Women over 40 should take proactive steps to maintain their physical, emotional, and mental well-being.
It is common that women in their early or mid-40s enter a time of transition. Their body begins to undergo a range of changes that can have a major impact on their health and well-being. Whatever the situation, it is important that they take proactive steps to maintain their health during this transitional stage of life.
Here are some of the health issues that women over 40 may face and ways to address them.
Menopause
Menopause is different for everyone. It is a natural biological process that marks the end of a woman’s reproductive years. Menopause is caused by a decline in the production of oestrogen and progesterone. It can lead to a range of symptoms, including hot flashes, night sweats, mood changes, irritability, vaginal dryness, tiredness, and loss of libido. Women reaching menopause may consider seeing a healthcare practitioner to alleviate menopausal symptoms.
Bone Health
As women age, their bones may become weaker and more prone to fractures. This is due to a decrease in bone density, which can be caused by factors such as menopause, a lack of calcium and vitamin D, and a sedentary lifestyle. Women can help maintain their bone health by consuming a diet rich in calcium and vitamin D, engaging in weight-bearing exercises such as weightlifting, avoiding smoking and having a moderate alcohol consumption.
Heart Health
Cardiovascular disease is a leading cause of death among women over the age of 40. Factors such as high blood pressure, high cholesterol, and diabetes can increase the risk of developing heart disease. Women can reduce their risk of heart disease by maintaining a healthy weight, exercising regularly, eating a heart-healthy diet rich in fruits, vegetables, whole grains, and lean protein, and quitting smoking.
Breast Health
Breast cancer is the most common cancer among women worldwide. Women should perform regular breast exams and have regular mammograms as recommended by their doctor. Women should also discuss their family history of breast cancer with their healthcare provider as this may influence the need for earlier or more frequent screening.
Mental and Emotional Health
Mental and emotional health is an important aspect of overall health and well-being. Women may experience a range of mental and emotional health issues as they age, including depression, anxiety, and stress. It is important for women to seek help if they are experiencing these health problems.
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Tips To Help Women Over 40 Stay Healthy
1. Regular physical activity
Regular exercise is essential for maintaining good health and well-being. Women over 40 should aim to engage in at least 2 to 3 hours of moderate-intensity exercise per week. For example, yoga, swimming, pilates, active walking, workouts with controlled movements and moderate weights to stay fit and toned.
Bear in mind that regular exercise can help maintain bone density, improve heart health, boost mood, and reduce the risk of chronic diseases such as diabetes, Crohn’s and heart disease.
2. Eat a healthy and balanced diet
A healthy and balanced diet is crucial for women over 40. Women should aim to include nutrient-dense foods in their daily diet such as fruits, vegetables, whole grains (organic), lean proteins, and healthy fats. They should also limit their intake of processed and high-fat foods, sugary drinks, and alcohol and stay hydrated by drinking plenty of water throughout the day.
3. Manage stress
Stress can have a significant impact on our health and well-being. Women should aim to manage stress through mindful practices like meditation, yoga, breathing exercises, relaxation, and walking meditation to bring body and mind together peacefully.
They should also prioritise self-care activities such as getting enough sleep, spending time with loved ones, and engaging in social activities they enjoy.
4. Get enough quality sleep
Getting enough quality sleep is crucial for maintaining good health and well-being. Women over 40 should aim to get at least 7-8 hours of good-quality sleep on a regular schedule each night. Creating a quiet and comfortable sleeping environment and avoiding caffeine and alcohol before bedtime should improve their sleep quality.
5. Do regular health checks
Regular health checks are essential for detecting and treating health conditions early on. Women should discuss their health history and risk factors with their healthcare provider and schedule regular check-ups and screenings as recommended.
6. Create a support network
Having a supportive network of friends and family can be extremely beneficial for maintaining good health and well-being. Women should aim to build relationships with supportive individuals and participate in social activities that bring them joy and connection.
7. Exercise, eat well, sleep well and be a social butterfly!
Engaging in regular exercise, eating a healthy diet, managing stress, getting enough sleep, doing regular health checks, and building a support network will help women over 40 thrive during this stage of life.
Having a supportive network of friends and family can be extremely beneficial for maintaining good health and well-being. Women should aim to build relationships with supportive individuals and participate in social activities that bring them joy and connection.
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How To Overcome Fatigue For Women Over 40
If you are experiencing constant fatigue, please check out our interactive live online workshop How to Overcome Fatigue for Women Over 40 and learn about how it can help you transform and regain your energy level and vitality.
Limited to a maximum of 12 participants for optimum individual attention, it provides easy and practical tools supporting the participants to start living their dreams fully (re)energised.
Saturday 29 April 2023 from 9:30 am to 3:30 pm.
