8 things all 40-plus women must do for healthy life

As you approach the significant milestone of turning forty, you may notice a few sporadic gray hairs, but there are few evident signs of aging. While you may feel fantastic, subtle changes are occurring within your body that will have an impact in the coming years. Thus, we present our comprehensive guide to help women maintain happiness and good health throughout their forties.

1. Prioritize Breakfast With each passing decade, your metabolism slows down by 2%. That’s why consuming breakfast daily becomes crucial. Why is this important? Having breakfast in the morning synergizes with your metabolism, which is most active during that time, and provides fuel for your activities. Extensive studies have revealed that women who eat breakfast not only lose more weight but also sustain their weight loss more effectively compared to those who make breakfast their smallest meal on a low-carb diet. The latter group often experiences weight regain within just four months.
2. Exercise Regularly Devoting at least fifteen minutes a day to exercise gives your metabolism the boost it needs. You don’t necessarily have to join a gym; simple exercises like squats for the thighs and stomach crunches can help strengthen your bones, maintain balance, and, importantly, prevent injuries, which become more prevalent as you age.
3. Enhance Bone Health with Calcium and Vitamin D Maintaining strong bones becomes increasingly vital in your forties. Boost your bone health by ensuring an adequate intake of calcium and vitamin D, which can be naturally obtained from sources like milk and salmon. Experts recommend a daily intake of 1000mg of calcium and 800 IU (international units) of vitamin D for women in their forties. If necessary, consider taking supplements to meet these requirements.
4. Effectively Manage Stress Juggling a job and family responsibilities can subject your body to stress, leading to adverse changes such as elevated blood pressure, decreased libido, and accelerated cell death by disrupting the natural heart rate. These factors can contribute to premature aging. To maintain a healthy heart rate, practice a deep-breathing technique: inhale through your nose for four beats and exhale for eight beats. Repeat this exercise at least twice a day or whenever you feel under pressure. By doing so, you activate the vagus nerve, which extends from the brain to the pelvis, promoting relaxation in the heart, muscles, and blood vessels.
5. Nourish Your Mood and Brain with Protein If you frequently experience low moods, consider increasing your protein intake. Consuming foods rich in amino acids that form complete proteins at least twice a day can elevate the levels of mood-lifting neurotransmitters in your brain. This, in turn, may alleviate symptoms of depression and enhance memory. Excellent sources of protein include fish, eggs, and quinoa. Aim for a serving size of four ounces at each meal. However, remember not to neglect carbohydrates, as they aid in serotonin production, thus boosting mood.
6. Embrace Novelty in Intimate and Recreational Endeavors Embark on new experiences with your partner, and we’re not just referring to the bedroom! During the initial stages of a relationship, dopamine sites in the brain ignite the libido. If your relationship feels lackluster, rekindle the passion by engaging in adventurous activities together. Take inspiration from ballroom dancing as seen in the popular show “Strictly,” or plan a vacation that goes beyond your typical beach getaway. Additionally, consider experimenting with sex toys to tap into your inner sensuality, as surveys have revealed that women who do so tend to enjoy more fulfilling sexual lives.
7. Nurture Friendships Make a conscious effort to maintain real-life connections with your friends, rather than relying solely on social media interactions. Not only does spending quality time with friends reduce stress and boost self-esteem, but it can

8. Prioritize Vital Health Checks In your forties, regular health checks become paramount. Ensure you schedule and complete essential examinations, including eye tests to detect conditions like presbyopia (age-related farsightedness) that may arise around the age of 45. Additionally, monitor your blood pressure, cholesterol levels, thyroid function, and undergo mammograms and cervical smears as recommended by healthcare professionals.

As you enter this remarkable decade of your life, it’s crucial to pay attention to your well-being. By incorporating these guidelines into your lifestyle, you can navigate your forties with grace, maintaining happiness, and preserving your health for the years to come.

Disclaimer: This article is for informational purposes only and should not be considered a substitute for professional medical advice. Consult your healthcare provider for personalized guidance and recommendations.

Based on health blog of Health writer Nikki Murfitt 

source : https://www.goodhousekeeping.com/