Live a Healthier Life in Your 40s

It’s Women’s Health Week. Women in their 40s can get healthier with one, or all, of the following steps.

The 40s are a milestone time for a woman. Children may be leaving the nest, and one might also take on the role of a caregiver. As women go through the transition towards menopause, scheduling yearly well-woman visits can be a good opportunity to check in with the doctor about how one is doing, how one would like to be doing, and what changes can be made to achieve health goals. Along with discussing health with the doctor or nurse, there may also be a need for certain vaccines and medical tests. No need to worry though, as not every test will be required every year.

Currently, a yearly well-woman visit won’t cost anything extra if a woman already has health insurance. Many private health plans cover preventive care benefits, including a yearly well-woman visit, without charging a copay, coinsurance or requiring to meet the deductible. Even without insurance, one can still access free or low-cost healthcare from a local doctor or nurse.

It’s easy to want to eat healthy, quit smoking or start exercising, but it’s much harder to do it. Get started with the personalized recommendations at myhealthfinder.
Every day:

• Eat healthy. Go to ChooseMyPlate.gov tips to get started
• Get at least 30 minutes of physical activity
• Sleep for at least seven to eight hours each night
• Reach and maintain a healthy weight
• Quit or don’t start smoking
• Limit alcohol use to one drink or less each day
• Don’t use illegal drugs or misuse prescription drugs
• Take 400 to 800 micrograms of folic acid (premenopausal women)

Talk to the doctor about:

• Family planning and whether you need to continue taking birth control
• Your weight, diet, and physical activity level
• Your tobacco and alcohol use
• Depression and any other mental health concerns
• Overall family health history, especially cancer
• Tests for blood pressure, cholesterol, diabetes
• Vaccines for flu, hepatitis B, and hepatitis C
• HIV risks
• Mammogram scheduling
• Pap and HPV
• Sexually transmitted infections (Screening for STIs is not a regular part of your well-woman visit. Ask for it.)
• Tuberculosis

Menopause

The average age for menopause in the United States is 51, although women can reach this milestone anywhere between 41 and 55. The process can be considered complete when there have been 12 consecutive months without a period (if a period occurs during month 10, the count starts over). However, the journey to menopause can take a full decade, with various changes along the way. As the body starts to produce less estrogen, one may notice:

• Hot flashes, irritability, trouble sleeping and a sluggish sex drive
• Menstrual irregularity—longer or shorter periods, heavier or lighter bleeding, and missed periods followed by regular ones

One may find that these changes, such as anxiety or depression, start to linger or overwhelm them. It’s important to talk to a healthcare professional if these feelings arise. Regular exercise and a healthy diet can sometimes boost mood, while at other times a therapy regimen may be needed.

Physical Changes

To fight gray hair, consider using hair color, but it’s best to talk to a stylist for the right formulation to cover gray strands. Thinning hair may also be noticed, which is largely influenced by genetics. As the hair’s outer cuticle becomes more fragile, it may break easily when pulled or stretched. To minimize damage, use styling tools on their lowest heat setting and incorporate deep conditioning treatments into the hair care routine.

Skin may also undergo changes, including loss of collagen, elasticity, and moisture retention, which can diminish the youthful glow, especially around the eyes and mouth. Using a broad-spectrum moisturizer with SPF 15 or 20 is still important, and consider using creams, lotions, or serums containing antioxidants such as green tea, soy, or lycopene. Moisturizing creams with shea butter, hyaluronic acid, or petrolatum can help combat dryness. Any suspicious growth or skin changes should be checked by a dermatologist.

A slowed metabolism may cause weight to shift from the hips and thighs to the abdomen, shoulders, and chest, resulting in a thicker appearance. This is a good time to increase aerobic exercise and strength training, and it’s advisable to discuss with a doctor to design a workout routine that considers age and health status.

Bone loss may worsen as estrogen production decreases, so it’s important to ensure a diet that includes daily calcium intake and consult with a healthcare provider about additional supplements or medications for calcium needs.

The risk for heart disease and diabetes may increase as estrogen’s protective properties diminish. Keeping family medical history up to date is crucial for doctors to help manage health effectively, even though developing the same ailments at the same age as a relative is not guaranteed.

Changes in vision may also be noticed, with many people in their 40s discovering a need for bifocals for reading and distance vision. Additionally, the sense of smell may start to decline by the mid-40s, with studies suggesting that this deficit may affect black individuals more than those of other races.

Vaccines For Adults Over 40

Vaccines are not just for children—adults over 40 can also benefit from staying up to date with their immunizations. Vaccinations play a crucial role in preventing various diseases and protecting your health as you age. However, it’s important to consult with your healthcare provider to determine which vaccines are specifically recommended for you based on your individual needs and medical history.

Here are some vaccines that adults over 40 should consider:

• COVID-19: The COVID-19 vaccine is essential in preventing infection and severe illness caused by the coronavirus. It significantly reduces the risk of getting COVID-19 or experiencing severe complications.
• Flu: Annual flu vaccinations are recommended for everyone aged 6 months or older. Older adults, especially those above 50, should avoid the nasal spray flu vaccine due to potential complications.
• Hepatitis B: The hepatitis B vaccine is recommended for all adults between the ages of 19 and 59. Individuals aged 60 and above with risk factors should also consider vaccination. Hepatitis B is a liver disease that can have severe consequences if left untreated.
• Pneumococcal vaccine: Adults aged 65 and older should receive the pneumococcal vaccines, which help prevent infections like pneumonia, meningitis, and bloodstream infections. Younger adults with an increased risk of pneumococcal disease may also require vaccination.
• Shingles: The Shingrix vaccine is recommended for healthy adults aged 50 and older to prevent shingles. This painful and uncomfortable condition is caused by the reactivation of the varicella-zoster virus. The vaccination is given in two doses and has been shown to be highly effective.
• Tetanus, diphtheria, pertussis (Tdap): Tdap vaccination is recommended at age 11 or 12, and a booster shot is recommended every 10 years. It protects against tetanus, diphtheria, and pertussis (whooping cough).

It’s important to stay proactive about your health and discuss these vaccines with your healthcare provider. They can assess your specific needs and provide guidance on which vaccines are appropriate for you. Remember, vaccines are a crucial part of a healthy lifestyle, and by staying up to date, you’re prioritizing your overall health and the well-being of those around you.