Hey Girls! Turing 40 is a milestone and a time of transition but you still are invincible . Your need at this stage may have increased in terms of growing kids and old parents. There is one more change which is inevitable, that is menopause.No matter, what you are going through, you need to handle it gracefully and take care of your health in the fourth decade. If you are not very health conscious till now, this is the best time to start considering health before you hit your fifth decade.
Though, there are many women who are redefining the beauty and health when they are in their forties. When it comes to beauty, 40-somethings are giving women in their 20s a run for their money. However, experts warn that appearing healthy and beautiful on the outside doesn’t make women immune to age-related health issues.
The common health issues which you may face at this stage are:
The bone health is a major issue as it drops by about 1% a year since your mid-30s. Women tend to have smaller and thinner bones as compered to men. In our body, the hormone Estrogen is responsible for protecting the bones but decreases when women hit menopause. This is the main reason for developing osteoporosis .
Though low sex desire is a normal part of aging but there could be an underlying reason for this.Declining the levels could be because of high stress levels and busy life. We know Women nearing menopause stop ovulating. And since ovulation often prompts a surge in sexual interest, women may feel that their libido flatten out as menopause nears.
3.)Heart diseases, Cholesterol, Triglycerides :
At this age, because of increased responsibility, women tend to neglect their health. Due to which gradually body starts accumulating bad cholesterol which in turn causes hypertension and Heart diseases. There could be several reasons like poor eating habits, low physical activities , high stress-related work etc. The combination of smoking and birth control pills also increases a woman’s risk by at least 20-fold. One has to look for the cause and remove it.
It is proven now that metabolism decreases by 1-2% with every passing decade. Around 40, as the baby-producing ability of the body starts to shut down gradually, and your levels of estrogen, progesterone, and human growth hormone decrease, says Cederquist. So unfortunately, your metabolism follows suit.
5.) Anxiety and Depression:
As at this stage, a woman faces a lot of changes in the body and the surroundings, there are many chances of developing Anxiety and Depression. However, you may not register it initially. Depression can impact every area of a woman’s life—including your physical health, social life, relationships, career, and sense of self-worth , it is better to recognize it and call for help. You are not alone.
6.)Weight gain or high BMI:
This is very common for the women in forties to gain weight easily. The hormonal imbalance, reduction in progesterone are the main reasons. There are other underlying reasons like our body composition, poor eating habits, lack of exercises, reduced metabolism etc.
As the bone density decreases, it is common to feel joint pains/back pain. Many females feel a constant back pain or calf pain. Hormone imbalance and weight gain exaggerate the problem.
Do something today that your future self will thank you for.
One can establish few good/better habits and can stay away from the major issues. You will be healthier, sharper and more energetic; can fulfil the coming years with more happy moments.
1.)Don’t skip your breakfast in any case:
Now as everyone is aware of the benefits of not skipping breakfast but still many a times we ignore this fact. Having a sumptuous and healthy breakfast can keep you going for the whole day. Make it more energetic with fruits and nuts. Make it mandatory to sit and eat during breakfast.
2.)Strength training and cardio:
To jump-start your metabolism, a good routine of strength training is requires. According to the studies, a good routing of strength training may increase your metabolism by 7% within 6 months. In addition, a good cardio keep heart disease at bay and weight under control. It also helps in keeping the bone health intact which is necessary now and when you get older.
3.)Boost Calcium and Vitamin D Intake:
Both are very essential for the bone health and framework of our body. We loose calcium as we grow old and getting Vitamin D naturally is really tough. It is important to maintain the intake supply of calcium and Vitamin D through supplements and/or fortified meals. The National Osteoporosis Foundation recommends that women in their 40s get 1,000 mg of calcium and 400 to 800 IU of vitamin D every day from foods like fortified milk or salmon, along with supplements if needed.
4.)Keep Stress at bay:
Stress is the main reason of lifestyle diseases like hypertension and diabetes. It is very important to handle the stress intelligently as it is unavoidable. It causes stomach upset, anxiety, depression, headaches, insomnia. You can lower it down by mastering your mind or balance it out with various techniques. Meditation/yoga , exercise , healthy food choices and a support group are few things which can help to combat day-to-day stress in life. It is good to control it before it starts controlling you.
5.) Increase Protein intake:
Getting foods rich in protein is important to boost levels of mood-lifting neurotransmitters in the brain, which can help relieve symptoms of depression, like slow thinking and poor memory . Good source of proteins are: Milk, yogurt, eggs , seafood, bean, soy, quinoa etc.
6.) Don’t forget to spend stress-free time with your girls gang:
Yes, it is very important to spend time with your best pals. They could be your childhood friends, colleagues at work or your neighbour. When you spend time with your girls’ gang, you don’t bring home any kind of extra baggage. Also, in this emotional journey of life you can spend few moments where no one is going to judge you.
7.) Follow your regular check ups :
Once you are in forties, it is important to keep track of your health numbers by regular check-ups 0f your sugar, cholesterol, blood test and urine. Also, go for regular cancer check-ups as studies show that it surfaces in the forties. You can contact your physician to know what and when you require these tests. Also maintain a health history of your parents as many diseases are hereditary means get transfer from the parents to the kids.
8.) Spend quality and adventurous time with your partner:
Ok, you spend lot of time together while driving, shopping or making plans for the kids. But, it is important to set a date where just two of you, yes not even stress or work, just two of you can go out and spend quality time with each other. At this stage, when you are going through so many hormonal and emotional changes, it is important to feel secure with your partner. Going on a date regularly would also keep the spark between you two alive!
So, girls, get up and take care of your physical and emotional health before it gets late.
Women who are in their 20’s think they are sexy, Women who are in their 30’s say they are sexy. Women who are above the age of 40 no longer have to think or say it, they OWN IT.