Mumbai: Turning 40 brings various bodily changes, which are a natural part of ageing. While some of these changes can be unexpected or frustrating, understanding them can empower women to take proactive steps in maintaining their health and well-being. In your 40s, your metabolism slows down, hormonal shifts may impact hair growth, and other physical adjustments begin to occur.
However, all is not lost—by embracing healthy habits and making mindful adjustments, women can navigate this phase with confidence. From improving metabolism through diet and exercise to preserving bone health, there are plenty of strategies to address the bodily changes that come with ageing.
Changes Women in their 40s Start to Experience
Discover the key bodily changes women experience in their 40s and practical fitness tips to manage them effectively.
1. Metabolism slows down after 40: As we age, the body’s ability to produce energy becomes less efficient. Even if daily activities remain the same, fewer calories are burned, leading to fat storage.
Fitness tips: Adjust your diet and exercise routine significantly. Opt for a reduced caloric intake combined with increased physical activity to maintain your energy levels and weight. Consistency and willpower are key to enjoying better health and longevity in middle age and beyond.
2. Hair thinning in your 40s: Hair thinning is common for women in their 40s due to reduced oestrogen levels as menopause approaches, though bald spots are rare.
Tips to alleviate hair loss:
- Wash hair less frequently to preserve natural oils.
- Always use a conditioner and limit the use of heat-styling tools and chemical treatments.
- For regrowth, Minoxidil has shown promising results; however, consult a dermatologist before applying any chemical treatments to your hair.
- Improve your diet by including foods rich in vitamins and minerals that promote hair growth and strength.
3. Menstrual cycle changes during perimenopause: As oestrogen levels fluctuate during perimenopause and menopause, menstrual cycles often become irregular. Periods may be heavier, closer together, further apart, or even absent for months.
How to manage: Consult your gynaecologist for remedies that can help regulate or ease symptoms.
4. Difficulty reading fine print: Ageing after 40 often brings presbyopia, a condition where close-up focus becomes harder due to the lens of the eye stiffening.
What helps: Use reading glasses or consider contact lenses, prescription lenses, or surgery. Ensure adequate lighting when reading or working closely. If your vision changes suddenly or unexpectedly, seek medical advice immediately.
5. Osteoporosis: Osteoporosis, characterised by weakened bones and reduced density, often arises from declining oestrogen levels.
Prevention tips:
- Maintain a balanced diet rich in vegetables, oily fish, and phytoestrogen-rich foods like tofu.
- Ensure adequate vitamin D intake and engage in low-impact exercises to support bone health.
Fitness tips for women in their 40s
Outlined below are fitness tips specifically for women in their 40s:
- Prioritise sleep: Getting enough restful sleep each night is one of the most universally recommended steps to promote long-term health.
- Reduce alcohol intake: Cutting back on alcohol is a crucial step towards improving overall health and well-being, especially as you age.
- Exercise and strength training: Starting in their 30s, women begin to lose muscle mass at a rate of about 3 to 5 per cent every decade. Incorporating strength training into your routine—even just a few days a week—can help preserve or even build muscle.
- Increase protein and vegetable intake: Protein requires more energy to digest than fat or carbs, so increasing your protein intake can help boost metabolism. Additionally, incorporating more vegetables into your diet provides essential nutrients to support overall health.
- Eat slowly and mindfully: Eat slowly while minimising distractions to fully focus on your meal. Mindful eating helps you tune into your body’s signals of satiety, allowing you to stop eating when you’re satisfied rather than overeating.
- Reduce stress: As women age and juggle increasing work and family responsibilities, stress levels often rise. This can trigger an increase in cortisol, a hormone that encourages fat storage. Effectively managing stress can regulate cortisol levels, supporting overall health and weight management.
- Stay hydrated: Drinking more water can suppress appetite and boost fat breakdown, supporting weight management and overall health. Make hydration a priority to achieve your fitness goals.
- Calcium: Incorporate calcium-rich foods into your diet, such as spinach, sesame seeds, almonds, yoghurt, paneer, soy, and oranges. Adequate calcium intake is essential for maintaining strong bones and preventing osteoporosis.
- Vitamin D: Vitamin D is crucial for calcium absorption and bone health. Get vitamin D from sunlight, dietary sources (such as eggs, mushrooms, tuna, salmon, and herring), or supplements if needed. If your levels are low, consult a healthcare provider. A deficiency in vitamin D can lead to conditions like osteomalacia, which weakens bones.
- Vitamin A: Women in their 40s may experience eye-related issues such as reduced vision, dry eyes, or night blindness. To maintain eye health, consume vitamin A-rich foods like carrots, pumpkin, sweet potatoes, papaya, and cantaloupe. Regular eye check-ups are also essential.
Though the 40s bring certain bodily changes, they don’t have to lead to a decline in health or quality of life. By implementing key strategies like staying active, prioritising a balanced diet, managing stress, and staying hydrated, women can mitigate many effects of ageing.
Embrace the shift, take charge of your health, and empower yourself to thrive in your 40s and beyond.
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