We still feel great in our 40s – these are the years a woman can really enjoy. But there are could be problems ahead which could turn into health issues for us women if care isn’t taken. Check out these tips below.
So what happens during the previous 10 years?…well
Female bone density falls by about 3-5%
Stress levels may increase due to lifestyle matters involving kids, money, parents etc.
Depression, a complex condition, but is more common in these years.
Hormone changes affect a woman’s bodily systems in particular the sex drive.
Metabolism slows by around 2% more making weight control difficult especially for women and
Muscle loss is at around 7% over the decade. But don’t worry, help is at hand – read on…
Practice the following 8 lifestyle habits and you will be able to combat these life changing events.
Not only that, but you should see an improvement in your all round health, having more energy, be more focused, less ill forming a platform for a continuing quality of life that is so important in later years.
And there is even better news. The weight that a lot of us women start to see in our 40s will gradually decrease so any plans of going on a diet can go out the window. We hate diets!
1. Improve muscle strength
A woman can increase her metabolism through strength training. This increase in her resting metabolism, will maximise the calorie burn effect even when relaxing, making weight control a lot easier.
It also helps strengthen bone density, keep your balance, and avoid injury, important for protecting your skeleton both now and in later life. Try and get into the habit of doing half an hour of weight resistance training 5 days of the week.
Strength training is an important part of complete fitness and well-being but knowing where to start can be a problem. The Modern Woman’s Guide To Strength Training is an in-depth guide that takes someone at any level through a 16 week strength program. It can be followed at home or at a gym. This short video features some regular women who have followed the program..
Nutritionists agree that having a good breakfast is key to keeping weight down and fat-burning metabolism up especially for females. In one study, women who ate a big breakfast lost 21% of their body weight after 8 months, compared with 4.5% for women on a low-carb diet who made breakfast their smallest meal.
And the big breakfast eaters continued their success even though they ate more calories, while the low-carbers put on weight after 4 months. This is because breakfast works in concert with metabolism, which is highest in the morning, fueling energy consumption and prevents cravings when blood sugar drops.
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 – our favourite, mackerel and other oily fish and with supplements if needed.
Even certain mushrooms are high in vitamin D and don’t forget eggs. Some nutrition experts suggest getting up to 1,000 IU a day is best for optimal health. The use of these foods is one of the main principles of the Beauty of Food Bible whose emphasis is not on a “diet” and “dieting” but on healthy eating.
There’s no doubt that stress can age a woman quicker than anything else (even a man).
Stress can inhibit the natural rhythm of the heart rate, which can trigger unhealthy messages to the body’s systems. This can mean high blood pressure, less brain energy and less cell growth amongst other things.
To get your heart into a healthier rhythm, breathe in through your nose for 4 beats and out for 8 at least twice a day or anytime you feel pressure. That activates the vagus nerve that runs from the brain to the pelvis, relaxing the heart, muscles, airways, gastrointestinal tract, and blood vessels.
Also look into the benefits of the gentler forms of Yoga such as Hatha for a moment of peace and reflection.
Try something new and not just in the bedroom. “When a woman falls in love, dopamine centers in the brain fire like crazy, and the same thing happens when you do something different and adventurous,” says Laura Berman, PhD, director of the Berman Center, a sex therapy clinic in Chicago.
Activities like ballroom dancing or traveling to a new vacation spot promote bonding and stimulate the libido. The same goes for spicy play with sex toys.
One device on the center’s website features a pair of lacy panties with a built-in contoured vibrator that you or your partner can secretly trigger with a remote at boring cocktail parties.
A survey conducted by the Berman Center found that women who use sex toys (mostly in relationships) had more interest in sex, greater arousal, easier orgasms, and less pain during intercourse. Check out some strange facts about orgasm.
6. Eat more protein
Getting foods with all the amino acids needed to form complete proteins at least twice a day boosts levels of mood-lifting neurotransmitters in the brain, which can help relieve symptoms of depression, like slow thinking and poor memory . Women should try eating each main meal with 4 ounces of lean protein. Foods like fish, eggs, and quinoa. But don’t go without carbohydrates as the boost mood by increasing production of serotonin in the brain.
7. Make a regular date with your girlfriends
Relaxing with friends reduces stress, boosts self-esteem, and even makes you more loving toward your partner when you get home. Women often lose their way socially into their 40s because of family and work commitments.
But women who have extensive social networks through family, work, their hobby and other organizational groups have lower blood pressure, less diabetes, reduced risk of heart disease and half as many strokes as women who are less well connected.
8. Get essential check-ups
As well as numbers 1 through 7 and your overall health, please don’t a woman should pay particular attention to the practical stuff like checkups:
Eye exam: Every 2 to 4 years
Blood pressure: Every 2 years
Pap test and pelvic exam: Every 1 to 3 years
Thyroid: Every 5 years
Mole check: Every year
Mammogram: Every 1 to 2 years
Blood glucose: Every 3 years starting at age 45
Source: Office of Women’s Health, US Department of Health and Human Services
So that’s it – being aware and practising these 8 healthy lifestyle habits will see you in good stead.
As you might have noticed it’s all about what you do with your body and what you put into it …
…I’m for anything natural and avoid plastering chemicals on my face and eating too much artificial this and processed that – occasional cake aside.
If you like the natural healthy options too, you can take advantage of all the food stuffs that are probably in your fridge right now and transform your hair, skin and general health, with a little help from this free book on Natural Beauty Secrets – it’s something I’ve got my daughter into at last so she’ll serenely enter her 30’s, 40’s and beyond.
Anyway – would you like to look 10 years younger? We have looked at the things that are “DO’s” now check out this article by Steve & Becky Holman on 5 steps revealing the big “DON’T DO’s” for slowing the aging process, feeling healthy and full of energy with a body to die for.
It includes a program designed specifically to retard the physical and mental signs of ageing. We like it because it works without having to spend hours in the gym or pounding the streets for hours on end.