This post about what women in their early 40s should be doing for their health is sponsored by NOW®. I’ve been a customer and fan of the brand for many years, and I’m happy to be a partner again this year.
If you grew up listening to Britney Spears when she was in her prime, watched Nickelodeon on the regular, wore jelly shoes when they first came out and went through high school without ever owning a cell phone, you’re probably in your early 40s right now.
Sometimes I forget that I’m no longer a 30s girl, but here I am at 41, and I’m happy to be healthy, strong and feeling good about life. The thing is, anyone can feel good when you’re really young, but you have to be more intentional about your health and lifestyle as you get older. This post is all about a few things to keep in mind if, like me, you’re a woman in her early 40s.
Before we begin, I want to remind you that I’m not a doctor, nor your doctor. I’m a fitness professional with a nutritional certification, but my advice is just my advice. Please seek the help of a licensed medical professional for your individual needs.
Incorporate load-bearing strength training exercises for at least 30 minutes at a time, at least 3 times a week.
I know you know about the importance of lifting weights and strength training already, but do you know about load-bearing activities, which put your body in a position to work against gravity? Let’s make sure you do.
A weighted squat is a load-bearing activity. Walking with a weighted vest is a load-bearing activity. A push-up is a load-bearing activity. But riding a bike, doing a seated bicep curl and holding an isometric crunch on a Pilates reformer machine are not load-bearing, because you’re not pushing against the ground. It’s important to remember that when looking at your overall exercise routine that your feet are on the ground, and you’re working against gravity, in the majority of your movements. (Side note: if you’ve ever injured a lower limb, you’ve probably been told to avoid load-bearing activities during your recovery, that’s why things like the stationery bike can be helpful, but likely shouldn’t be your only means of exercise, if you’re un-injured.)
A load-bearing exercise is the type of position where you really get the benefits of strength training, to improve your bone density, improve your balance and improve your overall musculature. (Although remember, all exercise is good, so yes, it’s still valuable to do non-load-bearing movements, and I do plenty of them myself.)
When women are in their early 40s, we start to lose muscle mass every year as part of hormonal changes and aging, and that’s not good. Muscle loss is called sarcopenia, and it can lead to frailty, weakness, lack of balance and also begin to affect your daily life. That’s why you have to actively work to challenge your muscles at least 3 times a week for 30 minutes at a time, to not only combat the loss, but hopefully to maintain and grow your muscles too. Pick up some weights, and put your feet on the floor (much of the time). It matters!
Personally, I lift weights multiple days a week in the group fitness classes I teach, and I also do one solo fitness floor workout a week. I like feeling strong, and I hope my efforts continue to serve me well into my mid 40s and beyond.
I also like to take a few supplements to support my workout routine and overall muscle mass. Here’s what I’m currently taking, most of which comes from NOW:
- Creatine and protein: One scoop of NOW® Sports Micronized Creatine Powder and two scoops of NOW® Sports Organic Plant Protein Powder in my protein shaker. Not only does this dose of protein help me to meet my daily goal of 145 grams of protein a day, but also taking creatine can support the growth and development of lean mass, and promote optimal performance during short bouts of intense exercise.* I have this shake probably 6 days a week.
- BCAAs: One scoop of NOW® Sports BCAA Big 6 in my water cup. Taking BCAAs or aminos before, during and after exercise can support muscle retention and recovery.* And as a group fitness instructor who is really active, this is a must for me, and I take aminos 6 days a week.
Make and keep your own personal medical and dental appointments.
Oftentimes, women in their early 40s are caring for other people and making sure other people get the care they need from medical and health professionals. But what about your care, as that woman in your early 40s? Are you up to date?
As a woman in your early 40s, you should probably be going to the dentist twice a year to get your teeth cleaned and examined; you should probably be going to the OB/GYN annually for an exam; you should definitely be getting an annual mammogram; you should probably be getting your skin checked annually, and you should probably be getting a physical each year as well, with a full blood work-up.
I know that seems like a lot of appointments, but it’s important stuff. Rather than waiting until you have a health issue, keeping on top of these regular check-ins is a great way to stay proactive about your health.
I actually feel really good when I’ve completed all my annual appointments for the year. I had my mammogram and skin check last week, I have my annual OB/GYN early next month, and I went to the dentist over the summer. I’m due for an annual physical and bloodwork, and that’s on the list for later this fall.
I also like to make sure I’m taking a few smart supplements to support my health. Here’s what I’m currently taking, mostly from NOW:
- Multivitamin: Three NOW Eve Women’s Multiple Vitamin Softgels after breakfast. While you want to get most of your nutrients from food, I like to take a women’s multivitamin to fill in the gaps. These have just what I need.
- Collagen: Two tablespoons of NOW Collagen Peptides Powder in my morning coffee. I‘ve been taking collagen in some form for more than 10 years, and although it’s said to support healthy skin, I’m mostly interested in the fact that regular consumption of collagen can support strong bones and healthy joints.*
Create a healthy sleep routine and aim for 7 to 8 quality hours of sleep a night.
Why is it that sleep gets harder as you get older? It is because you have more on your mind? Is it because you use technology more? Or is it that you have too much to do and always push back your bed-time?
I’ve been a great sleeper for most of my life, but the last few months, I’ve had a couple weird periods of nights where I just can’t get to sleep. And when this happens, I feel awful the next day. When I get a normal night of sleep, I feel much better prepared to handle a big day of life and work. When I don’t get a normal night of sleep, everything seems harder. This is real. Restful and quality sleep can positively influence your well-being and day more than almost anything else.
If you’re still playing on your phone in your bed before going to sleep, drinking caffeine in the late afternoon or falling asleep to the TV, being in your early 40s is a great time to clean up your sleep-hygiene habits. No technology at least 30 minutes before bed, a slumber mask, a cold/dark room and trying to hit the same bed-time and wake-up time each day are all great habits. Another cool way to make sure you’re on a good circadian rhythm is to expose your eyes to natural sunlight first thing in the morning. I know this sounds silly, but it tells your body it’s time to wake up, so you’ll be on the right schedule to go to sleep later that night.
Sleep can support your overall health and help you keep stress at bay, and all of those things combined will make you more prepared to take on all the changes a woman’s body can go through in your 40s and beyond.
Understand perimenopause and menopause, and monitor your cycle and feelings regularly.
I listened to a long podcast about perimenopause and menopause recently, and I came out more confused than ever about the changes that are expected to happen to women in our 40s and 50s. What I did learn is that perimenopause and menopause can happen at entirely different times for women. And the more you focus on your health now, the better you are likely to take the changes when they come.
While you may not need to know everything about these seasons of life, you should have at least a basic understanding. And you should also be monitoring your cycle (length, flow and surrounding symptoms), so you know when things are shifting with you personally.
Here’s a super-basic breakdown:
Perimenopause: This is a naturally occurring time in a woman’s life when she is transitioning to menopause. Perimenopause can start any time between 8 to 10 years before menopause, and it can last a few months or a few years. During perimenopause, you may notice irregular periods, hot flashes and even mood swings. This typically starts in your 40s.
Menopause: This naturally occurring time in a woman’s life marks the end of menstruation and fertility, and it officially begins once a woman has gone 12 months without a period. I believe, on average, menopause takes place around 50 to 52 in most women. During menopause, you produce less estrogen, and some of the symptoms you may you feel, come from that.
While you may not be in perimenopause or menopause yet, it’s always helpful to have a regular log of your cycles and how you feel, so you’re armed with information when you meet with your doctor to discuss. And remember, the more you take care of yourself now, hopefully, the better you can handle both peri- and menopause.
Consider reducing your toxic load in your personal care products, home cleaning supplies and environment.
I’ve gone through so many phases of being very on top of monitoring my toxic load, to being more relaxed with it. And right now, I’m somewhere in the middle. So what’s a toxic load anyhow? I consider your toxic load to be the exposure you have to chemicals in your environment. Some things you can’t control, like the air at the place you work and some things you can control, like the products you put on your skin. It’s up to each of us to take a look at all the things we’re consuming on a daily basis and make the best choices we can, much of the time, in most areas. And that does not mean perfection.
It can be as simple as choosing nontoxic detergent for washing your clothes, or swapping out your antiperspirant for a natural deodorant or even reducing your exposure to single-use plastics for your food and beverages. You may find you feel better when you choose to use less toxic products, and doing that will support you and your hormones — something every woman in her 40s should be interested in.
This is another area where you can rely on NOW to have the products you need. Here are some clean NOW personal-care products I use regularly:
- Lotion: I love to put this clean NOW® Solutions Shea Butter Lotion on my skin after the shower for some moisturizing and a light pleasing scent.
- Oil: I think I’ve mentioned my love for NOW® Solutions Sweet Almond Oil 5,000 times on this blog, because this was my first NOW product I bought at the grocery store about 10 years ago, long before I ever became a NOW partner. I use this product to remove my eye makeup, to moisturize my skin and to soothe my cuticles and flyaways. It’s all purpose, and it’s all natural. And it’s certainly not a toxic-load concern.
And that should do it!
Being in your early 40s is an amazing time. Hopefully you’ve got a lot of stuff figured out in your life by now (with still a world of opportunity open to you for the years ahead, of course). And while you’re enjoying your weighted-vest walks, cycle monitoring and solid-sleep routine, don’t forget to have a little fun. You’re still young! 🙂
Enjoy 20 percent off at NOWFoods.com with my discount code ASHLEY
You all know I love the family-owned NOW company, and I use NOW products regularly and I recommend them too.
You can find NOW products in major natural health food stores and grocers, and you can find some of their products on Amazon. In addition, you can access the full line-up on the NOW site. My pantry is stocked with NOW products, especially the supplements I use every single day and are mentioned above.
You can use my discount code, ASHLEY, at NOWFoods.com for 20 percent off through the end of the year.
That’s it for today, friend. Have a great day!
Disclaimer: Thanks again to NOW for sponsoring this post. While I was compensated, all of these opinions are totally my own. Thanks, NOW! #NOWWellness
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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Question of the day for you
What’s one thing you’re trying to do better for your health this year?
