As you approach your fortieth birthday, there may be occasional gray hairs, but otherwise, there are not many noticeable signs of aging. Despite feeling great, there are subtle changes happening in your body that will affect the next ten years. Therefore, we have provided a guide for women, highlighting what they should do to ensure their happiness and healthiness throughout their forties.
1. Eat breakfast
Eating breakfast every day is essential because your metabolism slows down by 2% each decade. This is why it is important to eat at the start of the day, as it helps to collaborate with your morning metabolism, which is at its peak and provides fuel for activity.
Research has indicated that women who consume breakfast witness greater weight loss and are able to maintain their weight loss more efficiently in comparison to those following a low-carb diet. The latter tend to consider breakfast as their smallest meal and are prone to regaining the lost weight within a span of only four months.
2. Exercise
By dedicating only 30 minutes each day, you can provide your metabolism with the necessary boost. It is not necessary to become a member of a gym; performing simple squats for your thighs and stomach crunches will aid in strengthening your bones, promoting balance, and most importantly, preventing injuries. This becomes increasingly crucial as you age.
3. Take calcium and vitamin D
Maintaining good bone health has become increasingly crucial, thus it is advisable to enhance it by consuming calcium and vitamin D naturally found in foods like milk and salmon. It is recommended by experts that women in their forties consume 1000mg of calcium and 800 IU (international units) of vitamin D daily, considering the use of supplements when needed.
4. Manage your stress
When juggling between a job and taking care of a family, stress has the potential to induce detrimental changes in the body. These changes can include a rise in blood pressure, decreased libido, and accelerated cell death, all by impeding the natural heart rate.
To maintain a healthy heartbeat, you can engage in a specific breathing technique. By inhaling through your nose for four beats and exhaling for eight beats at least twice a day or in stressful situations, you can activate the vagus nerve. This nerve extends from the brain to the pelvis and has the ability to relax the heart, muscles, and blood vessels. Engaging in this practice can prevent factors that contribute to accelerated aging.
5. Eat protein to fuel your mood and brain
If you tend to experience low moods, consider increasing your protein consumption. Consuming foods that contain the amino acids required for complete protein synthesis, at least two times daily, enhances the levels of mood-enhancing neurotransmitters in the brain. Consequently, this can assist in alleviating symptoms of depression and improving memory.
Make sure to include fish, eggs and quinoa in your meals as they are excellent protein sources. Aim to have four ounces of protein at each meal. Additionally, do not overlook carbohydrates as they play a crucial role in enhancing serotonin production in the brain and improving mood.
6. Make a move – in the bedroom and on the dancefloor
Instead of sticking to the usual routine, consider trying something new with your partner to revitalize your relationship. We’re not just referring to experimenting in the bedroom. During the initial phase of a relationship, dopamine receptors in the brain contribute to increased sexual desire. If your relationship feels less exciting, you can recreate that thrilling period by engaging in adventurous activities together.
Why not take inspiration from Strictly Come Dancing and give ballroom dancing a try, or venture beyond your usual beach holiday for a more thrilling experience? Additionally, consider exploring your adventurous side by experimenting with sex toys, as surveys indicate that women who do so tend to have more fulfilling sexual lives.
7. Catch up with friends
In order to maintain the same meaning, the text can be rephrased as follows: It is important to stay connected with friends by meeting them in person, rather than just relying on social media platforms such as Facebook. Engaging in relaxing activities with friends not only helps to reduce stress and enhance self-confidence, but it also has the potential to lower the chances of developing diabetes, heart disease, and strokes.
8. Schedule vital health checks
During this decade, it becomes crucial to prioritize health checks. Make sure to complete important examinations that include an eye test (as presbyopia or ‘old’ sight might develop at approximately 45 years old), blood pressure check, cholesterol measurement, thyroid evaluation, mammogram, and cervical smear test.
9. Step up your training
According to a recent study, engaging in more intense workouts can be beneficial for enhancing spatial memory, which refers to the ability to recall the location of your belongings, such as where you left your keys.
If you have 20 minutes, try doing intervals. According to Abbie E. Smith-Ryan, Ph.D., a professor of exercise physiology at the University of North Carolina, Chapel Hill, go all out for one minute, then rest for one minute, and repeat this process six to 10 more times.
10. Try a new veggie every week
Incorporate Jerusalem artichokes, kabocha squash, dinosaur kale, and other vegetables instead of the usual broccoli or green beans to declare Sunday (or any day) as New Veggie Day. Additionally, a substantial French study found that consuming a healthy diet abundant in plant foods can decrease the risk of breast cancer in postmenopausal women by 14%, adding to the already existing benefits of eating more vegetables.
Rebecca A. Seguin-Fowler, Ph.D., R.D., a nutrition professor at Texas A&M in College Station, advises making it easy for yourself by ordering from a plant-forward restaurant that can deliver new vegetable dishes to your doorstep.
11. Try a “no-pee” pose
According to research, women aged 40 and above who engaged in a specific yoga program twice a week for six weeks experienced a 70% enhancement in symptoms related to urinary incontinence. Additionally, one may also experience an uplift in mood.
12. Skip fad diets
If you’re worried about gaining weight during midlife, rather than relying on difficult to sustain routines or costly meal-replacement plans, Kimberly D. Gregory, M.D., M.P.H., a professor of obstetrics and gynecology at Cedars-Sinai Medical Center in Los Angeles, recommends speaking to a behavioral therapist. They can assist you in making long-lasting lifestyle changes.
13. Picture a positive future
Susan Krauss Whitbourne, Ph.D., professor emerita of psychological and brain sciences at the University of Massachusetts, Amherst, advises dedicating 15 minutes each day to envisioning one’s life after achieving their goals. This practice, according to a recent study, can gradually improve one’s perspective, which is beneficial as optimists tend to have a higher chance of reaching the age of 90 or beyond.
Step 14: Venture out into the natural environment.
Living in areas with abundant green space is associated with improved cognitive function in midlife, including faster thinking, enhanced focus, and higher cognitive abilities.
According to Peter James, an associate professor of environmental health at the Harvard T.H. Chan School of Public Health and the author of the study, living in Yosemite is not necessary to experience the advantages. Engaging in activities like taking walks in the park or caring for houseplants or a garden can also contribute to maintaining mental acuity.
14. Pump up your protein
According to nutritionist Dawn Jackson Blatner, R.D.N., the body’s ability to process protein becomes less efficient with age, so protein needs start to increase around the age of 40. To ensure sufficient protein intake, it is recommended to include more fish, lean poultry, lean beef, dairy, eggs, soy foods, nuts, and legumes in your meals. This diverse range of protein sources has been linked to improved muscle mass and function in individuals aged 40 and above.
15. Take up tai chi
According to recent evidence, engaging in the practice of graceful and meditative movement can be beneficial for working women in menopause by enhancing sleep, quality of life, and physical performance. Furthermore, participating in tai chi as a group activity can also broaden your social connections.
16. Don’t fear HRT
Despite the potential relief that hormone therapy offers for a few of the most distressing menopause symptoms like hot flashes, night sweats, and painful sexual encounters, many women remain cautious about considering it.
According to Lauren Streicher, M.D., a Prevention columnist and founder of the Northwestern Medicine Center for Sexual Medicine and Menopause in Chicago, estrogen does not actually increase the chances of getting breast cancer. The main risk of using estrogen is the development of blood clots instead of cancer. However, using transdermal estrogen rather than oral estrogen seems to eliminate that risk. It is recommended to consult with a menopause specialist to weigh the advantages and disadvantages.
17. Keep your coffee
Consuming two to three cups per day of your preferred coffee blend, including decaffeinated, can combat inflammation and result in a reduced likelihood of developing cardiovascular disease and premature mortality.
If you enjoy the taste, opt for espresso, as it contains more antioxidants than any other beverage, which may potentially prevent dementia, according to Lisa Mosconi, Ph.D., director of the Women’s Brain Initiative at Weill Cornell Medicine. However, ensure you consume it early in the day to avoid disrupting your sleep at night.
18. Lift some weights
As individuals reach the age of 50, the rate at which muscle mass declines due to aging speeds up, which can ultimately result in frailty and a decrease in overall functionality.
According to Will Freres, P.T., of Carolinas Rehabilitation in Charlotte, NC, while cardio workouts are still important, it is crucial to include strength training in your fitness routine now. To maintain strength, you should lift weights at a local fitness facility or use elastic bands, dumbbells, and weighted balls at home two to three times a week.
19. Eat healthy fats
As we continue to gather information about n-3 polyunsaturated fatty acids (PUFAs), we are discovering that this nutrient is becoming increasingly remarkable. Recent studies indicate that besides potentially safeguarding against heart disease, n-3 PUFAs might also decrease the chances of developing breast cancer. Sources of this beneficial fatty acid include vegetable oil, nuts, fish, flaxseed, and leafy greens.
