Health Tips for Women Over 40

Authors:

 Dr Azuka Chinweokwu Ezeike, MBBS, FWACS, FMCOG, MSc (PH)

Nkeiruka Nkem Udeh, RN, RM, BNSc, FWACN

Highlights

• Turning 40 marks a key milestone for women, bringing both celebration and significant physical and emotional changes.

• Ageing in women is marked by hormonal changes, reduced reproductive function, and increased risk for certain health conditions.

• Menopause and perimenopause come with various symptoms, including hot flashes, mood changes, and sexual discomfort, but they can be managed with tailored strategies.

• Lifestyle habits like diet, exercise, sleep, and stress management play a major role in preserving health and vitality after 40.

• Emotional well-being, meaningful relationships, and mental health care are crucial for navigating midlife changes.

• Routine health checks and screenings help detect diseases early, support preventive care, and improve longevity.

Introduction

Turning 40 is a real blessing and comes with a lot of excitement for most women. It's time for that big birthday bash you have been planning, after all, Life they say- “ begins at 40”
This is true, but it’s a different kind of life.

Ageing tends to affect women more than men, and for many women, the biggest challenge is the change in appearance that comes with advancing age. The wrinkles, the hair loss, and the stoppage of menses are some of the noticeable changes that accompany ageing in women.

However, beyond the physical changes in appearance, a lot happens within the body during the ageing process. Some of these changes can increase the risk of disease. 

Forty is a very important milestone for a woman because the biological clock of a woman begins to take a different turn at this age. One key aspect is the change in hormone levels. As women age, they experience a reduction in reproductive hormones, which brings both physical and psychological effects.

Women also tend to outlive men by an average of five years. This puts them at a higher risk of functional decline and disability. Learning how to manage these changes is essential for maintaining good health in the long run. [1] For this reason, understanding the ageing process and knowing how to cope with these changes becomes even more important. This article provides tips on how you can live life to the fullest, even after the age of 40.

Changes associated with ageing

Beyond age 40, women experience progressive physical changes. Some of these changes can increase the risk of disease.These changes include:

• Irregular or stopped menstrual periods
• Thinner bones, especially in women
• Stiffer heart and blood vessels
• Less efficient pumping of the heart muscles
• Decline in brain function, leading to forgetfulness and reduced ability to multitask
• Slower digestion, which may lead to weight gain
• Decreased sharpness of the five senses
• Wear and tear of the teeth and gums
• Loss of skin elasticity, resulting in wrinkles
• Fewer functioning cells in organs, leading to reduced organ function
• Reduced muscle mass leading to reduced strength
• Changes in cells that may increase the risk of cancer
• Reduced vision
• Decline in sexual performance

Danger signs to watch out for as you age

Some symptoms and signs that appear after the age of 40 may indicate an underlying disease, which could even be life-threatening. If you notice any of these signs, please see your doctor.

• Abrupt weakness or dizziness
• Shortness of breath
• Pressure in the chest area
• Tingling or numbness, especially on one side of the body
• Loss of balance or coordination
• Difficulty speaking or swallowing
• Excessive sweating
• Sudden vision loss or blurred vision
• Marked swelling
• Rapid weight loss
• Prolonged confusion
• Wounds that do not heal

How to handle menopause

Menopause is one of the most significant changes women experience between the ages of 40 and 50. Natural menopause is said to have occurred after 12 consecutive months without menstruation.  While most women navigate this phase without much difficulty, some may have symptoms that significantly affect their daily lives.

Even before the menses finally stops, the reproductive (female sex) hormones start to gradually decline, so the woman experiences a mix of symptoms ranging from hot flashes, night sweats, mood swings, changes in libido, sleep disturbances, anxiety, and heavier or lighter periods. [2]

You are not going crazy, perimenopause is the culprit.  If you start to experience any of these, you will have to talk to your gynaecologist, who will place you on a tailored treatment planHelpful strategies include:

• Understanding that it is a natural phase in life
• Aerobic and non-aerobic exercises [3]
• Practising relaxation exercises
• Doing pelvic floor exercises
• Using over-the-counter lubricants or vaginal eostrogen creams to reduce vaginal discomfort
• Considering hormone replacement therapy, antidepressant medications, calcium, and vitamin D supplements
• Exploring alternative therapies such as evening primrose oil or plant estrogens (e.g., soy-based products)

How to live healthy after 40

 Lifestyle modification is key to living a good life after 40. Fiacoo and his associates, in their study of 121 women aged 40 to 70, demonstrated that women with lower body weight and higher levels of physical activity rated their health more positively. [1]Tips for healthy living after 40 involve adopting lifestyle changes and habits that can:

• Prevent disease
• Delay the onset of certain diseases
• Detect disease at an earlier stage

These strategies include:

• Healthy diet
• Stress management
• Regular exercise
• Quality sleep
• Healthy relationships and mental well-being
• Avoiding harmful substances
• Routine health screenings
• Managing chronic illnesses
• Other personalised health measures

Healthy Diet

Planning for a beautiful old age starts from when you're much younger, especially before you turn 40. Dietary changes should ideally begin before 40. As a woman ages, the rate at which the body processes food, drugs, and other substances slows down. This makes dietary moderation essential to avoid increasing the risk of disease.

Evidence shows a strong relationship between a healthy diet and quality of life in middle-aged women. Following dietary guidelines is also associated with a reduced risk of death. Having a balanced diet and adequate hydration also helps to maintain a healthy appearance.Here are some dietary tips to help improve your health and overall     well-being:

• Eat a diet rich in fruits and vegetables (prioritise a plant-based diet)
• Eat to feel satisfied, not stuffed
• Avoid eating very large portions
• Eat slowly to give your stomach time to communicate with your brain
• Ensure a balanced diet
• Eat home-cooked meals as much as possible
• Avoid refined foods such as ketchup, mayonnaise, cheese, jam, and instant noodles
• Limit or eliminate saturated fats (found in margarine, animal fat, pastries, poultry skin, sausages, etc.)
• Use healthy oils like olive oil, canola oil, and soybean oil
• Eat more healthy fish such as mackerel, salmon, and tuna
• Limit the use of artificial seasonings
• Choose boiling, steaming, or grilling over frying
• Minimise or eliminate refined sugars (e.g., soft drinks). If you're thirsty, drink water
• Read product labels to understand the ingredients and nutritional content
• Limit salt intake
• Drink plenty of water throughout the day
• Consider practising intermittent fasting

 Stress management

At 40, most women are at the peak of their careers, hence there is an added layer of stress. It's also a time when women juggle between work, children leaving home, and ageing parents. These are significant challenges that impact their overall well-being.Stress occurs when a person perceives a situation as a threat, potential harm, loss, or challenge. It triggers the release of hormones such as adrenaline and cortisol, which cause:

• An increase in heart rate
• Elevated blood pressure
• Faster respiratory rate
• A rise in blood sugar levels
• An increase in blood fat levels

In the short term, these changes can enhance performance. However, when stress persists over time, it raises the risk of chronic conditions such as diabetes and cardiovascular disease.

Tips to manage stress

• Identify and manage or avoid your stressors
• Know your limits. Don’t take on more than you can handle. Delegate or outsource when necessary
• Maintain a positive outlook on life, as it helps you appraise situations differently. 
• Engage in stress-relieving activities such as listening to music, dancing, or exercising. These promote the release of "feel-good" hormones like endorphins, serotonin, and dopamine
• Get close to your Creator. A strong spiritual connection helps give life meaning and perspective

 Regular exercise

The World Health Organization  (WHO) defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure.Evidence shows that exercise is beneficial in many ways, including:

• Reducing the symptoms of menopause
• Improving sleep
• Reducing the risk of non-communicable diseases such as hypertension and diabetes
• Enhancing mental health
• Improving the overall quality of life

 Exercise is also beneficial in managing the symptoms associated with menopause.Insufficiently active people have a  20% to 30% increased risk of death compared to those who are physically active.

Recommendations for exercise

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity exercise per week. The World Health Organization (WHO) recommends either 150 minutes of vigorous activity or 300 minutes of moderate-intensity exercise weekly.

Exercise can be aerobic or non-aerobic, and the type should be customised to suit the individual. If you're new to exercise, it's best to start small and gradually increase the duration and intensity over time. 

Gloria, a middle-aged woman, started walking every evening with her dog. She could barely do 10 minutes at first, but after 6 months of consistency, she can walk about 7,000 steps on weekends, and her back pain has almost disappeared.

Quality Sleep

Sleep is like an overnight software update on your smartphone. Research shows that about 56% of women aged between 40-59 years sleep less than 7 hours per night.  Imagine having to add stress, hormonal shifts, anxiety and all the ups and downs of life to insufficient sleep. Your system may crash, like a smartphone. 

Sleep plays a vital role in maintaining overall health and supporting the proper functioning of the body and its organs. [4] It is recommended that adults get at least 7 hours of sleep per night.

Benefits of adequate sleep include:

• Improved cardiovascular(heart and blood vessels) health
• Better mental well-being
• Enhanced brain function
• Improved memory 
• Strengthened immunity
• Hormone regulation and improved reproductive health
• Muscle tissue repair
• Better processing of new information by the brain
• Reduced obesity

 Healthy relationships and mental well-being

Physical, social, and psychological factors that affect women in midlife can impact their mental health and relationships. This stage of life is sometimes marked by experiences such as job loss, children leaving home, or marital challenges, all of which can have a significant emotional effect. [5]

How to handle this:

• Maintain a sense of purpose
• Develop healthy and loving relationships with family and friends
• Improve your emotional intelligence
• Avoid professional rivalry
• Steer clear of stress triggers, where possible
• Keep pets for companionship and emotional support
• Forgive easily
• Listen to uplifting messages or music
• Study religious literature

Avoidance of drug abuse

Although the rate of drug abuse tends to decrease with age, nearly 1 million adults aged 65 and older in the USA were found to be living with a substance use disorder according to 2018 data. Certain psychological, physical, and social changes that occur after age 40 can make a woman more vulnerable to substance misuse.

After age 40, the body’s ability to handle substances like alcohol and other drugs declines. Use of illicit drugs can lead to organ damage or mental health disorders. Maintaining a drug-free lifestyle supports better health as you grow older.

Routine Health Screening / Health Checks

As you grow older, it's important to place more emphasis on periodic health checks and screenings. Think of your regular checks as you would do your car maintenance. You would always want to change your oil to prevent your car engine from failing.

In countries like the UK, free health checks are offered every five years for individuals aged 40–74 who do not have any chronic illnesses. Those with chronic conditions are seen more frequently, depending on the nature of their illness.

Recommended Screenings:

• Fasting Blood Sugar: Every 1-3 years or as advised by your doctor
• Blood Pressure: At least every two years or as advised by your doctor
• Dental Check: Once or twice a year
• Eye check: Every 2-4 years
• Lipid Profile(to check your blood cholesterol levels): Every 5 years, or more frequently if advised
• Serology: HIV, Hepatitis B, Hepatitis C (at least once in a lifetime; high-risk groups should screen yearly)
• Full Blood Count and Kidney Function Tests (Serum Electrolytes, Urea, Creatinine): As advised by your healthcare provider

Cancer Screening:

• Cervical Cancer:

The World Health Organization recommends Pap smears every 3 years starting at age 30, or every 5 years if combined with HPV DNA testingWomen with HIV should begin screening at age 25.

• Breast Cancer:
  
  

Mammography (x-ray of the breast) is recommended every 1–2 years for women aged 40–74Self-breast exams and clinical breast exams can serve as complementary checks

• Cancer of the colon (large intestine)
  
  

Colonoscopy every 10 years or a yearly faecal occult blood test starting at age 50. The screening can start earlier if you have a family history.

Managing chronic illnesses

Despite taking precautions, some people may still develop chronic illnesses such as hypertension or diabetes. If you have a chronic condition, it is important to manage it proactively.

What you need to do:

• Understand the nature of your illness
• Seek accurate information from doctors or credible health websites
• Consult a specialist when necessary
• Know your medications and how they work
• Follow medical instructions carefully
• Keep all clinic appointments
• Join support groups

Other health measures

• Maintain an optimal weight(Your Body Mass Index (BMI) should be between 18.5 and 24.9kg/m2)
• Stay up to date with vaccinations – Hepatitis B, Influenza, Tetanus etc
• Occasionally, consult a lifestyle medicine specialist
• Have a health insurance package or a healthcare savings plan

Conclusion

Turning 40 is not a crisis; it’s a chance to evolve, reflect, and embrace a healthier version of yourself. It is not the beginning of a downhill descent but rather an opportunity for you to reevaluate your lifestyle choices. This maximises your potential by helping you become intentional with your health, nourish your body, manage stress, embrace change, and grow into a better version of yourself each day

References 

1. Fiacco S, Mernone L, Ehlert U. Psychobiological indicators of the subjectively experienced health status - findings from the Women 40+ Healthy Aging Study. BMC Women’s Health [Internet]. 2020 Jan 29 [cited 2025 Apr 8];20(1):16. Available from: https://doi.org/10.1186/s12905-020-0888-x
2. Cunningham AC, Hewings-Martin Y, Wickham AP, Prentice C, Payne JL, Zhaunova L. Perimenopause symptoms, severity, and healthcare seeking in women in the US. NPJ Women's Health [Internet]. 2025 Feb 25 [cited 2025 Apr 8];3(1):1–8. Available from: https://www.nature.com/articles/s44294-025-00061-3
3. Wąsowicz A, Sztyler-Krąkowska M, Siwiec J, Smyl N, Szatkowska J, Śpiołek O, et al. Impact of Physical Exercise on Menopause Symptoms and Health-related quality of life - a literature review. Journal of Education, Health and Sport [Internet]. 2024 Dec 8 [cited 2025 Apr 12];76:56485. Available from: https://apcz.umk.pl/JEHS/article/view/56485
4. Baranwal N, Yu PK, Siegel NS. Sleep physiology, pathophysiology, and sleep hygiene. Prog Cardiovasc Dis. 2023;77:59–69. Available from: https://pubmed.ncbi.nlm.nih.gov/36841492/
5. Johnson PJ, Jou J, Upchurch DM. Psychological distress and access to care among midlife women. J Ageing Health [Internet]. 2020 [cited 2025 Apr 15];32(5–6):317–27. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8056857/

Disclaimer:
The information provided on this website is for general educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Published April 18, 2025