Women's health at 40

Two women in yoga clothing sat on floor of yoga studio, smiling

Juggling careers, home and family, life is busy for women in their 40's. Unfortunately, self care is often the first thing sacrificed to make space. But being proactive about your health is critical during these years as your risk of heart disease, diabetes, high blood pressure and breast cancer start to increase.

Now more than ever it’s important to make time to eat well, exercise regularly, minimize stress and stay on track with health screenings to ensure you continue to enjoy good health for the future.

Prioritise sleep

Sleep is one of the core pillars to our health and well being. It’s essential for learning, for memory, for attention and mental health. Hormone shifts with the onset of perimenopause can reduce the amount of REM sleep we experience. REM sleep (rapid eye movement) is the sleep that helps with memory. It is also where we do all our emotional re-calibration. We need REM sleep to feel emotionally robust for the next day. Maintaining good sleep hygiene is crucial to maintaining optimal memory, mood regulation, and physical health through your 40s and beyond. 

Manage stress

Life doesn’t slow down for women in their 40s. For many of us, the load increases. Managing career challenges whilst increasing family caring responsibilities, often helping aging parents while still raising our own children, and navigating relationship changes. Managing all this is at a time when your hormones are changing and you are less emotionally robust can be overwhelming. Stress can lead to a number of serious health issues for women at this stage of life.

Depression and anxiety - women are more likely than men to suffer from these conditions as well as panic disorder and OCD, all of which can be brought on by unmanageable levels of stress.

Headaches and migraines - carrying tension in your shoulders, neck and face can trigger tension headaches, which are more common in women than men.

Bowel issues - stress is directly linked to bowel issues such as IBS and incontinence.

Heart problems - Stress increases heart rate and blood pressure.

Obesity -  Stress triggers our bodies to produce cortisol. Which in turn causes our bodies to release insulin. If we were cave people, and the stress was being chased by a wild animal, this insulin would give us the extra boost of energy we need to escape and survive. But when the stress is work, money or relationships, that insulin goes unused and just causes us to store weight around our abdomen. 

Menstruation and fertility issues - Women with higher stress levels are more likely to suffer more severe premenstrual symptoms and struggle to get pregnant. 

Time for relaxation, socializing and activities you enjoy is time invested in your health. If you don’t have any hobbies, let your 40’s be the time you discover one. Prioritize time for daily movement, get outdoors, spend time with people who bring you happiness and make sure you get enough sleep. 

Train for strength and longevity

As women approach 40 it becomes harder to control your weight. It's common to see an increase in body fat and decrease in muscle mass, making you feel less strong than it did in your youth. Often, women find that diet and exercise routines that worked for them in the past,  no longer work for them. 

However, this doesn’t mean that women cannot maintain or even improve their physique in their 40's and beyond. We just need to change our approach to diet and exercise. From 40 onward the goal is to maintain muscle mass and bone density, and to avoid overloading joints. Increasing daily steps is an easy, low impact way to increase calorie usage. Combining this and any other low impact movement with regular strength training will help to build muscle mass and preserve bone density. 

Prepare for perimenopause

The most common misconception about perimenopause is that hot flashes (sudden feeling of heat in your face, neck, and chest that can cause sweating and dizziness) will be the first sign of its approach. For the majority of women, irregular or unusually heavy periods, or mood changes - feeling low, anxious or irritable will be the first symptoms of perimenopause. 

Other early signs of perimenopause include: 

  • Night sweats: Waking up drenched in sweat and needing to change your bedclothes 

  • Sleep problems: Having trouble sleeping, which can be caused by night sweats 

  • Vaginal dryness: Pain, itching, or discomfort during sex 

  • Weight gain: Weight gain and redistribution, particularly around the waistline 

Perimenopause can also cause: 

  • headaches and migraines

  • muscle aches and joint pains

  • skin changes, including dry and itchy skin

  • Reduced sex drive

  • Recurrent urinary tract infections (UTIs)

  • Sensitive teeth, painful gums, or other mouth problems

While some women hardly notice any symptoms, others will experience symptoms that have a significant impact on daily life. 

Talk to your doctor about how you can manage any symptoms you might have.

Make time for well woman checks

A well-woman appointment is a preventive check-up with a doctor, separate from any other visit for sickness or injury. Because these exams focus on prevention - taking care of your health now to avoid illness later - they are key to your long-term wellness. You may wish to discuss the following topics with your doctor at your annual exam:

  • Whether you plan to have children in the next year

  • Any perimenopause symptoms you may have

  • Your weight, diet, and physical activity level

  • Your tobacco and alcohol use

  • Any mental health concerns, like depression or anxiety

  • Your family health history