Health tips for women over 40: what actually matters
There's no shortage of advice for women turning 40, and a lot of it contradicts itself. We've brought our 3 older articles on this topic together into 1 guide, kept the advice that holds up, and dropped the parts that don't.
A myth to clear up first: your metabolism
You'll often read that your metabolism slows down once you hit 40. The best evidence says otherwise. A 2021 study in Science pooled measurements from over 6,000 people aged 8 days to 95 years and found that daily energy use, adjusted for body size, stays steady from about 20 to 60. It only starts to drift down after 60, and slowly.
So if weight creeps up in your 40s, the cause is more likely changes in how much you move, how much muscle you carry, sleep and stress than a metabolism that has suddenly slowed. That's good news: those are things you can work on.
1. Keep moving, and add strength work
The World Health Organization recommends adults get 150 to 300 minutes of moderate activity a week (brisk walking counts), plus muscle-strengthening activity on at least 2 days. Strength work matters more as you get older: it helps keep muscle and bone, and improves balance. Squats, lunges, carrying shopping, resistance bands or weights all count. Some activity is better than none, so start where you are and build up.
2. Look after your bones
Bone loss speeds up around menopause, so your 40s are the time to build good habits. The US National Institutes of Health recommends 1,000 mg of calcium a day for women up to 50, rising to 1,200 mg from 51. For vitamin D the recommendation is 600 IU a day. Food first: milk, maas, yoghurt, cheese, sardines with bones, and dark green leafy vegetables. If you're not sure you're getting enough, ask your doctor before adding a supplement, because more isn't always better.
3. Eat enough protein
Protein helps you hold on to muscle, especially alongside strength training, and keeps you full for longer. Include a source at each meal: eggs, fish, chicken, meat, dairy, beans or lentils. For more on collagen specifically, see Collagen for women: what the trials show, by decade.
4. Book your health checks
This is the decade when routine checks start to count. Ask your doctor or clinic which of these suit you, based on your age and family history:
- Blood pressure, cholesterol and blood sugar
- Breast checks: get to know how your breasts normally look and feel, and ask about mammograms
- Cervical screening (Pap smear)
- Eye test: close-up vision often changes from around 45
- Skin and moles: watch for any changes, and wear sunscreen daily
- Dental check-ups
Fertility drops in your 40s but doesn't reach zero until after menopause, so keep using contraception until your doctor says it's safe to stop.
5. Sleep, stress and people
Sleep often gets harder around perimenopause, and stress tends to peak in these years. Both affect weight, mood and long-term health. We cover practical, evidence-based steps in How sleep improves your health and How to reduce stress naturally. Make time for friends in person too: a good social life is linked with better health as we age.
6. Don't smoke, and go easy on alcohol
Stopping smoking is the single biggest thing you can do for your long-term health at any age. Alcohol affects sleep and weight, and raises breast cancer risk, so less is better.
7. Put yourself on the list
Many women in their 40s are looking after children, parents and a job at the same time, and their own health comes last. Booking your own check-ups and protecting time to move and sleep isn't selfish. It's what lets you keep looking after everyone else.
Is there a health topic you'd like us to cover? Email us at info@healthnutrition.co.za. Your questions help us choose what to write about next.
The sources
- Pontzer H et al. (2021). Daily energy expenditure through the human life course. Science 373:808–812. View →
- Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine 54:1451–1462. View →
- NIH Office of Dietary Supplements. Calcium: fact sheet for consumers. View →
- NIH Office of Dietary Supplements. Vitamin D: fact sheet for consumers. View →
Find out more
- 8 ways women's bodies can change after 40
- What is menopause?
- High blood pressure: 7 lifestyle changes with the numbers to back them
- Staying hydrated: how much water you actually need
This article is general information, not medical advice. Your doctor can tell you which checks and supplements are right for you.
About the author
Candy Hamilton is the owner of Health Nut, which has supplied collagen to South African homes and health shops since 2016. She holds a Certificate in Human Nutrition from Health Academy Australia (2020) and writes the research summaries on this site. Every study cited is linked so you can read it yourself. More about Health Nut →
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