By Josephine Agbonkhese

Women over 40 can benefit from habits that support hormonal changes, bone health, metabolism, and overall vitality. Here’s a guide based on current insights tailored for every woman navigating midlife changes.

Balanced Nutrition

Prioritise protein such as lean meats, legumes and Greek yogurt to maintain muscle mass.
Aim for 1.6–2.2g/kg body weight daily. Focus on fiber-rich foods like vegetables, fruits, and whole grains for digestion and heart health. Include calcium (1,200mg/day) and vitamin D (600–800 IU/day) from foods like dairy, leafy greens, and supplements if needed for bone strength. Limit processed carbs, sugars, and alcohol to manage weight and reduce inflammation.

Regular Exercise

Engaging in strength training such as weightlifting and resistance bands 2-3 times/week will help you preserve muscle and boost metabolism. Also engage in 150–300 minutes/week of moderate aerobic activity like brisk walking and cycling for heart health.

For flexibility and balance, yoga or tai chi 1–3 times/week will improve mobility and prevent falls.

Sleep Quality

Aim to sleep 7–9 hours/night daily to regulate hormones and reduce stress. Create a sleep routine that teaches you to limit screen time, keep a cool, dark bedroom, and avoid caffeine after 2PM.

Stress Management

Practice mindfulness, meditation, or deep breathing 5–10 min/day to lower cortisol.
Also engage in hobbies or social activities to boost mental health.

Health Screenings
Prioritise annual check-ups for blood pressure, cholesterol, and blood sugar. Remember your mammogram check every 1–2 years, as well as bone density scans. Also monitor thyroid function and discuss menopausal symptoms with a doctor.

Hydration
Drink 2.7 liters of water daily to support skin, digestion, and energy. Also include hydrating foods like cucumbers and watermelon in your diet.

Mental Health
Loneliness is a leading cause of depression and can contribute to worsening ill-health. Stay socially connected to combat loneliness. Seek therapy or counseling if experiencing anxiety or depression.

Skin and Hair Care
Use sunscreen (SPF 40+) daily to protect against UV damage.
Incorporate omega-3s like salmon and flaxseeds for skin and hair health. Remember to consider collagen supplements for skin elasticity.