7 habits to help women in their 40s live healthy

Women should exercise regularly, eat enough protein, calcium, vitamin D, omega-3 fatty acids and take time to rest to live healthy at the age of 40.

Adequate nutrition and appropriate exercise are important factors at every stage of life. At the age of 40, a woman's body undergoes a number of changes, preparing for menopause. Some suitable ways of eating and exercising help women live a healthy, balanced life.

Eat enough protein

Providing the body with enough protein is essential to maintain bone mineral density and muscle mass. Protein slows down digestion, helps you feel full faster and longer after eating, thereby controlling food portions and stabilizing blood sugar levels. Women aim to consume 25-30g of protein from their diet, eat less meat, and prioritize beans and nuts.

Combining calcium and vitamin D

Calcium and vitamin D are two nutrients that work together to maintain bone mineral density as we age, thereby reducing the risk of osteoporosis.

Dairy foods like yogurt, cheese, and milk are healthy sources of calcium. This mineral is also found in some vegetables like spinach, green beans, kale, and lettuce. Women in their 40s can eat three servings of milk or dairy products every day.

Increase omega-3 fatty acids

To reduce the risk of cardiovascular disease, women should exercise regularly and maintain a diet rich in fiber and omega-3 fatty acids. Omega-3s are abundant in fatty fish, walnuts, nuts and soy products. They also help increase good cholesterol (HDL) and reduce triglycerides, supporting a healthy heart.

Exercise regularly

Losing muscle mass is a natural part of aging, but exercise can help. Incorporating strength training at least twice a week can help reduce muscle loss. These include weight training, weightlifting, planks, and squats. Prioritize exercises that target all major muscle groups including legs, hips, back, abdomen, chest, shoulders, and arms.

Get at least 150 minutes of moderate-intensity aerobic exercise each week to strengthen your heart and lungs. This includes cycling, swimming, yoga, brisk walking, or any physical activity that gets your heart rate up.

Women in their 40s practice yoga to support cardiovascular, respiratory, and bone and joint health. Photo: Vu Mai — Women in their 40s practice yoga to support cardiovascular, respiratory, and bone and joint health. Photo: *Vu Mai*

Drink enough water

Keeping your body hydrated supports overall health and other functions. Drinking water daily also helps keep your skin healthy and smooth because dehydration causes dry skin and wrinkles. Adults can drink 6-8 glasses of water per day, adding 140 ml to 280 ml of fluid after every 20 minutes of exercise.

Don't skip meals

Although women gain weight easily after the age of 40 due to the impact of hormone decline, they should not skip meals to lose weight. Eating small meals and snacks throughout the day with a variety of food groups helps regulate hunger levels as well as portion sizes. This also supports stable energy levels and limits overeating at the next meal.

Take time to rest

Middle-aged women should take time to relax and recover. If you feel sore or exhausted during your workout, give yourself a day off. If you experience discomfort or pain during an exercise, modify your posture or try a different exercise.

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