40 Healthy Habits For Women Over 40

In Australia, there are more than 7 million women over the age of 40¹, making up nearly half of the total female population. This period often involves significant transitions: shifts in hormones, pressures from family and career, and emerging health issues such as bone density loss, cardiovascular disease, and stress. 

By adopting healthy lifestyle choices and keeping up with regular medical visits, women can protect their health, sustain their energy, and thrive for many more years to come. 

What health challenges are frequently encountered by Australian women over 40?

• Physical health: Heart disease, diabetes, osteoporosis, arthritis, and breast cancer. 
• Mental well-being: Anxiety, depression, and stress related to work and family obligations. 
• Reproductive health: Menopause, irregular menstrual cycles, endometriosis, and an elevated risk of breast or cervical cancer. 
• Other concerns: Skin cancer (due to the harsh Australian sun) and increasing rates of dementia with age. 

What hormonal alterations occur in your 40s?

• Hot flushes and excessive sweating 
• Trouble sleeping 
• Mood fluctuations and lapses in memory 
• Vaginal dryness and lower sex drive 
• Bone loss, which heightens the risk of osteoporosis 
• Hormonal fluctuations can also lead to fat redistribution towards the abdomen, which increases the likelihood of heart disease and diabetes. 

Why are healthy habits particularly crucial during this time?

• A nutritious diet supports strong bones and muscles. 
• Regular physical activity promotes cardiovascular health and mental wellness. 
• Good sleep reduces stress and helps prevent chronic diseases. 
• Preventive screenings help detect health issues early on. 

How can you establish enduring healthy habits?

• Start gradually: Try taking a 20-minute walk every day. 
• Develop routines: Set reminders for medication, stretching, or staying hydrated. 
• Monitor your progress: Use applications like Healthdirect² or a smartwatch. 
• Remain adaptable: If you miss a day, reset your goals, don’t give up. 

 40 healthy lifestyle suggestions for women over 40

Diet & nutrition

• Incorporate a variety of vibrant fruits and vegetables into your daily meals. 
• Focus on calcium-rich foods such as yogurt, cheese, and dark leafy greens to safeguard your bones. 
• Ensure adequate protein intake through lean meats, legumes, tofu, and fish to sustain muscle strength. 
• Opt for whole grains like brown rice, oats, and wholemeal bread rather than refined carbohydrates. 
• Minimise consumption of processed foods laden with salt, sugar, and unhealthy fats. 
• Maintain hydration by drinking at least 6–8 glasses of water each day. 
• Limit alcohol consumption and adhere to safe drinking recommendations. 
• Cut down on sugary beverages and substitute them with water or herbal teas. 
• Utilise smaller plates to manage portion sizes and prevent overeating. 
• Support local agriculture by purchasing fresh, seasonal fruits and vegetables. 

Fitness & mental health

• Aim for at least 30 minutes of physical activity nearly every day. 
• Incorporate resistance training (weights, resistance bands, bodyweight exercises) twice weekly. 
• Consider engaging in yoga or pilates to enhance flexibility and alleviate stress. 
• Make walking part of your daily routine; even brief walks can add up. 
• Break long periods of sitting with stretches or standing activities. 
• Engage in outdoor activities such as hiking, swimming, or cycling to maintain your motivation. 
• Practice mindfulness or meditation as tools for stress management. 
• Maintain a gratitude journal to improve your mental well-being. 
• Value your social connections and spend quality time with family and friends. 
• Seek assistance from a therapist if feelings of stress, anxiety, or sadness become too much to handle. 

Preventive health care

• Schedule regular visits with your general practitioner (GP) to monitor your overall health. 
• Keep track of key health indicators: blood pressure, cholesterol, and blood sugar levels. 
• Schedule regular mammograms to check for breast cancer. 
• Continue with Pap smears and cervical screening tests as advised. 
• Consider a bone density assessment if you are at risk for osteoporosis. 
• Stay up to date with your vaccinations, including flu and COVID boosters. 
• Conduct monthly breast self-exams to identify any changes promptly. 
• Be mindful of your heart health, don’t dismiss symptoms like chest pain, palpitations, or shortness of breath. 
• Have consistent dental check-ups to maintain your oral health. 
• Keep an eye on your mental health and take steps if symptoms persist. 

Skin, sleep & self-care

• Apply sunscreen every day to protect your skin from cancer and early signs of ageing. 
• Moisturise frequently to combat dryness. 
• Choose gentle skincare products appropriate for mature skin types. 
• Aim for 7–9 hours of quality sleep each night. 
• Establish a nightly routine and avoid screen time before sleep. 
• Restrict caffeine consumption, particularly in the afternoon hours. 
• Take regular breaks and engage in activities such as reading, gardening, or pursuing hobbies. 
• Practice safe sex and stay informed about your reproductive health. 
• Recognise and celebrate your achievements, focus on your body's abilities rather than just its appearance. 
• Commit to consistency: small daily practices are more impactful than quick solutions. 

What happens if you don’t prioritise health in your 40s?

• Heart disease may arise from a poor diet, lack of exercise, or smoking. 
• Weight gain and central obesity may lead to diabetes. 
• There is an increased risk of osteoporosis and fractures. 
• Certain cancers, such as breast, cervical, and skin cancer, can develop. 
• Unaddressed stress, anxiety, or depression may result in mental health challenges. 

Common mistakes to avoid in your 40s

• Skipping necessary check-ups and screenings. 
• Ignoring signs of stress, anxiety, or insufficient sleep. 
• Using alcohol or smoking as coping mechanisms. 
• Neglecting sun protection poses a significant risk in Australia. 
• Overlooking sexual and pelvic health. 

When is it time to consult a doctor?

• Changes in your breasts or unusual bleeding. 
• Severe menopause symptoms that persist. 
• Chest pain, breathlessness, or dizziness. 
• Persistent feelings of sadness, anxiety, or mood fluctuations. 
• New or changing spots or moles on your skin. 

How can telehealth enhance women's health after 40?

• Schedule bulk-billed online GP appointments from the comfort of home (if eligible). 
• Obtain eScripts for medications if the doctor deems them necessary. 
• Acquire medical certificates when you're unwell and require time off from work. 
• Receive referrals for specialist care as necessary.