Make your health last: 10 tips for women over 40.

Older woman sips coffee at home smiling.

Being a woman over 40 comes with changes. Hormonal shifts, changing metabolism, and new risk factors mean the habits that served you in your 20s and 30s may need an update. Here are 10 expert-backed tips to navigate these changes and support your long-term health and wellness.

10 healthy habits for your longevity.

1) Learn how perimenopause and menopause impact your body.

Perimenopause is the first stage of menopause when your estrogen begins to drop. (1) This transition leads to many physical and psychological changes, like irregular periods, mood swings, hot flashes, trouble sleeping, and brain fog. These symptoms can be physically and emotionally challenging, but there are steps you can take that can help. (2)

You reach menopause once you’ve gone 12 consecutive months without a period. After menopause, your body produces very low levels of estrogen and progesterone that can impact your health in other ways, increasing risks for complications like heart disease, oral issues, and osteoporosis. (3) Talk to your doctor about what to expect and how you can support your body and manage symptoms.

2) Prioritize the right nutrients.

The right diet can protect your health and help ease menopausal symptoms. For women over 40, that means more protein and key nutrients to offset estrogen and progesterone losses and the slowing metabolism that typically occurs with aging. (4)

Some nutrients that are specifically important for women over 40 include: (5)

Calcium: Supports bone health. Estrogen loss is connected with bone density loss, which can lead to osteoporosis later in life. Eating foods rich in calcium can help.
Protein: Supports muscle growth. Studies have shown that increasing protein intake is beneficial for women going through menopause. Aim for a daily intake of about 0.54 grams per pound of body weight.
Magnesium: Supports muscle and nerve function, bone and heart health, energy, and more. Magnesium is also found to help stabilize mood and promote healthy sleep, which is especially important during perimenopause.
Fiber: Supports digestion, cholesterol, blood pressure, and blood sugar. Helps manage weight and reduce related health risks.
Omega-3 fatty acids: Supports mood and healthy sleep, which can offset symptoms of perimenopause.

3) Aim for 7-9 hours of quality sleep each night.

Getting 7-9 hours of sleep each night allows your body to rest, reset, and heal. But the quality of that sleep only matters more with age. Women over 40 are more likely to experience sleep quality concerns like sleep apnea, and perimenopause can increase problems. (6)

Try focusing on consistent sleep habits, like regular wake-up and wind-down times, morning light exposure, and a nighttime routine that serves you. If you’re still struggling to fall asleep, stay asleep, or feel tired regardless of how much sleep you get, reach out to your doctor. (7)

4) Focus on strength training and cardio.

Exercise can slow or even reverse the muscle mass decline that begins in your 40s. (7) Try practicing resistance exercises like squats, bicep curls, lunges, or push-ups to strengthen your muscles, maintain your balance, and support your metabolism.

Experts recommend doing muscle-strengthening activities like these at least twice a week to help preserve muscle mass and bone density. (4) This is in addition to cardio, which is crucial to reduce your risk of heart disease, stroke, diabetes, and cognitive decline. For cardio, aim for 150 minutes per week, or about 22 minutes a day. (8)

5) Schedule preventive screenings.

Preventive screenings can be life-saving care, catching issues early before they become more serious. For women over 40, doctors recommend these routine screenings: (9)

Mammogram to detect breast cancer: Annual mammograms are recommended for women starting at age 40. Your provider can assess your risk and determine whether additional testing is needed.
Pap smear or HPV test to detect cervical cancer: Women ages 30-65 should get a Pap smear every 3 years or an HPV test every 5 years. You can also take them together every 5 years.
Colonoscopy or stool test to detect colorectal cancer: Screening is recommended starting at age 45 for those at average risk. Options include stool-based tests every 1–3 years or a colonoscopy every 10 years. A positive stool test will typically require a follow-up colonoscopy.
Blood pressure and cholesterol screenings: Tests for your blood pressure and cholesterol levels, which can threaten heart health if they’re too high. Both should be tested at least annually.

6) Get support for perimenopause symptoms if you need it.

Perimenopause affects every woman differently, and some symptoms can significantly impact your daily life. If your symptoms are disruptive to your life, talk to your primary care provider or OB-GYN. They can assess your symptoms and determine if hormone replacement therapy, medications, or lifestyle changes are right for you. (2)

7) Prioritize social connections.

Did you know one study found that social isolation in adults increased their risk of premature death by the same amount as smoking 15 cigarettes a day? (10) Social connection can support healthy aging by reducing depression and anxiety and improving cognitive function.

To support your long-term health, find ways to stay connected with others, whether by spending time with friends and family, joining community groups, or volunteering.

8) Take mental health seriously.

Hormonal changes during perimenopause and menopause can leave women especially susceptible to mental health challenges like depression and anxiety. (11) If you’re feeling consistently irritable, fatigued, or stressed, talk to your healthcare provider about lifestyle changes and mental health support options that are right for you.

9) Continue practicing safe sex through perimenopause and menopause.

During perimenopause, fluctuating periods mean you can’t know for sure when you're ovulating. Make sure to continue using contraceptives if you want to avoid becoming pregnant. (1)

Even after menopause, practicing safe sex is important to protect against sexually transmitted infections (STIs). In fact, menopause symptoms like vaginal dryness and irritation can increase the risk of contracting STIs, making safe sex practices even more important for your health. (1)

10) Quit smoking.

Studies show that smoking can lead to early menopause and increase the effects of menopause, including increasing bone fragility and blood pressure. (12) (13) If you smoke cigarettes, consider stopping to protect your long-term health. Your healthcare provider can help you find quitting methods that may work for you and tactics to support your health.

The reality is that women's health research, especially around menopause, has historically been underfunded, so there's still a lot we don't know. (14) As health guidance continues to change, Rightway is here to help you stay informed and get the care that's right for you.