Women should exercise regularly, eat enough protein, calcium, vitamin D, omega-3 fatty acids, and get enough rest to live healthily into their 40s.
Adequate nutrition and appropriate exercise are crucial at every stage of life. By age 40, women's bodies undergo several changes, preparing for menopause. Certain dietary and exercise habits can help women live healthy and balanced lives.
Eat enough protein.
Providing the body with sufficient protein is essential for maintaining bone mineral density and muscle mass. Protein slows down digestion, helping you feel full faster and longer after eating, thereby controlling portion sizes and stabilizing blood sugar levels. Women should aim to consume 25-30g of protein from their diet, eat less meat, and prioritize legumes and nuts.
Combine calcium and vitamin D
Calcium and vitamin D work together to maintain bone mineral density as we age, thereby reducing the risk of osteoporosis.
Dairy products such as yogurt, cheese, and milk are healthy sources of calcium. This mineral is also found in some vegetables such as spinach, winged beans, kale, and lettuce. Women in their 40s can consume three servings of milk or dairy products per day.
Increase your intake of 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 decrease triglycerides, supporting a healthy heart.
Exercise regularly.
Muscle loss is a natural part of the aging process, but exercise can help. Incorporating strength training exercises at least twice a week can reduce muscle loss. These include powerlifting, weightlifting, planks, and squats. Prioritize exercises that target all major muscle groups, including legs, hips, back, abs, chest, shoulders, and arms.
Engage in at least 150 minutes of moderate-intensity aerobic exercise per week to improve cardiovascular and lung health. This includes cycling, swimming, yoga, brisk walking, or any physical activity that increases your heart rate.
Women in their 40s who practice yoga benefit their cardiovascular, respiratory, and bone and joint health. Photo: Vu Mai
Drink enough water.
Staying hydrated supports overall health and various functions. Drinking water daily also helps maintain healthy, smooth skin, as dehydration leads to dryness and wrinkles. Adults can drink 6-8 glasses of water daily, and should replenish 140-280 ml of fluid every 20 minutes of exercise.
Don't skip meals.
Although women tend to gain weight after age 40 due to hormonal decline, skipping meals to force weight loss is not recommended. Eating small meals and snacks throughout the day with a variety of food groups helps regulate hunger levels and portion sizes. This also supports stable energy levels and limits overeating at subsequent meals.
Take some time to rest.
Middle-aged women should take time to relax and allow their bodies to recover. If you feel sore or exhausted during exercise, allow yourself a day off. If an exercise causes discomfort or pain, modify your posture or try a different exercise.
Bao Bao (According to Eat This Not That )
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