Healthy Living for Women Over 40: Lifestyle Tips to Thrive and Flourish

Let’s face it, we all age, and the journey through perimenopause and post menopause presents unique challenges and opportunities for women. By focusing on nutrition, joyful movement, mental health, and lifestyle adjustments, you can embrace this phase with vitality and resilience. Here, we explore strategies to age healthfully, incorporating evidence-based practices for diet, stress management, sleep hygiene, bone health, and more.

Prioritizing Nutrition for Healthy Aging

Nutritional needs evolve as we age. A balanced diet rich in nutrients can help manage hormonal changes, support bone health, and minimize loss of muscle mass. The following are important nutritional strategies to prioritize throughout this stage of life:

• Increase Protein Intake: Protein is essential for muscle repair and maintenance, particularly as muscle mass declines with age beginning as early as age 30. The recommended daily intake of .8 grams per kilogram of body weight is the bare minimum vs the optimal amount. Especially for people who are in a calorie deficit for weight loss where protein needs are more like 1.2-1.6 grams per kilogram. (Divide you weight in pounds by 2.2 to find you weight in kg.) Aim for about 20-30 grams of protein per meal from a mix of animal sources like Greek yogurt, cottage cheese, seafood, and lean cuts of poultry and pork, and plant-based sources like pulses (beans, lentils, dry peas), tofu, edamame, soymilk, and protein powders tailored for women over 40. Research shows that higher protein intake can prevent sarcopenia, the age-related loss of muscle mass. (https://pmc.ncbi.nlm.nih.gov/articles/PMC9320473/)
  
• Bone-Supporting Nutrients: The National Osteoporosis Foundation reports that women can lose up to 20% of bone density in the years following menopause. Calcium and vitamin D from food and supplements are critical for bone health, especially as estrogen levels decline during menopause. The National Institutes of Health recommends 1000-1200mg of calcium per day with 600-800iu of vitamin D. Incorporate low fat dairy products, fortified plant-based milks like soy milk, leafy greens, and nuts into your diet. Consuming 5-6 prunes per day has been shown to provide significant bone health benefits. (https://pmc.ncbi.nlm.nih.gov/articles/PMC5409740/)
  It’s also recommended to avoid smoking, excess caffeine and excess alcohol which can weaken bone structure over time.
  
• Focus on Fiber: A diet rich in fiber supports digestive health and may help reduce the risk of heart disease. Aim for 25-35 grams per day from fiber rich plants including whole grains, fruits, vegetables, canned beans, lentils, nuts, and seeds are fabulous sources.
  
• Omega-3 Fatty Acids: Found primarily in fatty fish, EPA and DHA omega 3s have been shown to reduce the risk of mortality from heart disease, reduce risk of heart attack, lower triglycerides, improve blood vessel function, and lower blood pressure. It’s recommended to consume 500mg EPA/DHA per day, ideally from fatty fish such as salmon, mackerel, anchovies, sardines, and herring. Think SMASH. Plant based ALA omega 3s can be found in in flaxseeds, chia, hemp seeds, and walnuts, though the conversion rate is very inefficient and only contributes a small amount towards that 500mg per day. If you are not a regular fatty fish consumer- and even if you are- you may benefit from a supplement.

Physical Health and Regular Exercise

Staying active is a critical component of healthy aging. Exercise helps maintain cardiovascular health, supports mental well-being, and enhances bone density.

• Strength Training: Incorporating resistance exercises at least twice a week can improve muscle mass and bone density, reducing the risk of osteoporosis.
• Aerobic Exercise: Activities like walking, swimming, or cycling improve cardiovascular health and endurance.
• Flexibility and Balance: Practices such as yoga or tai chi enhance flexibility, balance, and mental focus helping to reduce stress as well as risk of falling.

The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults, alongside muscle-strengthening activities on two or more days (CDC, 2023)

Mental Health and Stress Management

Hormonal fluctuations during perimenopause and post menopause can affect mood and mental health. Managing stress and nurturing emotional well-being are key components of healthy aging.

• Mindfulness and Meditation: Regular mindfulness practices can reduce stress and improve emotional resilience.
• Stay Connected: Social interactions help combat feelings of isolation and improve overall happiness.
• Therapy and Support Groups: Professional help or connecting with peers can provide valuable coping strategies for managing anxiety or depression.

Sleep Hygiene

A study in the Journal of Sleep Research found that up to 60% of perimenopausal women experience sleep disturbances Sleep disturbances are common during menopause due to hormonal changes. Prioritizing good sleep hygiene can improve both quality and duration of sleep.

• Create a Sleep-Friendly Environment: Keep your bedroom dark, quiet, and cool, ideally phone free as well.
• Limit Stimulants: Avoid caffeine past afternoon house and limit electronic screens before bedtime.
• Establish a Routine: When possible, go to sleep and wake up at the same time each day to regulate your body clock.
  

The Role of Plant-Based Protein Powder

Plant-based protein powder can be a convenient way to meet daily protein needs, especially for women navigating busy schedules. A scoop in a smoothie or oatmeal can provide a quick, nutrient-dense boost, especially at breakfast when achieving 20-30 grams of protein proves difficult for many people.

Conclusion

Healthy aging isn't about fighting natural changes—it's about supporting your body through them. This involves a whole person approach that combines nutrition, physical activity, stress management, and adequate sleep. By making intentional lifestyle choices, women over 40 can not only mitigate the challenges of aging but thrive in this vibrant phase of life.

Remember, the best time to start prioritizing your health is now. Consult with a registered dietitian or healthcare provider for personalized advice to suit your unique needs.

By Lauren Harris-Pincus, MS, RDN