Every decade brings its own physical and mental needs and challenges. Áilín Quinlan talks to the experts about the big issues for 40-somethings in terms of nutrition, exercise, the stress involved in caring for a young family and the worries that dominate this decade.
Nutrition & Alcohol
Hormones are the big issue for women in their 40s, explains consultant nutritionist, Gaye Godkin – but the food you eat can helps significantly, she believes: "Your hormonal orchestra may go out of tune at this time of your life, either because of pregnancy or perimenopause. Hormones are broken down in a healthy liver, which means that liver health is very important."
It’s a no-brainer, therefore, to eat the foods your liver likes, she advises.
Here’s what you need:
“Eat plenty of cruciferous vegetables such as broccoli, cauliflower, brussels sprouts and leeks, she advises. “Cut down on your liquid sugar intake as this causes a build-up of fatty deposits in the liver and affects its proper functioning.”
Reduce your alcohol intake, she adds, as over-consumption can “hijack” the liver function.
At this point in life, it’s also important to be aware of, and careful about your intake of products such as bread and pasta because these will impact on your body and over-consumption will result in weight gain. “At this age we are starting to lose muscle mass so fight back with Omega- and protein-rich foods such as oily fish, cottage cheese, artisan soft cheeses and nuts,” she says.
Exercise
Women at this point in their lives are often time-poor, as a result of domestic and career demands.
Waterford GP, lifestyle medicine expert and author Dr Mark Rowe recommends HIIT (high-intensity interval training): "This means you can get a good workout in 15 or 20 minutes," he explains.
This decade is also a time when women may find themselves in a battle against belly fat: “Your hormones will change with the onset of menopause, you may encounter some ‘sag’ in various parts of the body, and your metabolism begins to slow down,” Dr Rowe explains.
“Your body composition is changing to less muscle and more fat, and fat begins to accumulate around the belly more so than around the hips.”
For women in this age category, combining 150 minutes of moderate intensity exercise with regular weight training is important, says Dr Rowe who also recommends joining a group activity such as Zumba dancing, spinning or pilates:
“Yoga and pilates are also very good for posture, while tai chi is excellent for balance,” he explains.
Potential health issues worth considering:
This age group can suffer from what Dr Rowe calls the “Triple X Effect” – a reduction in muscle mass, an increase in fat stores and a tendency to gain weight more easily.
“Weight gain is an issue here, especially around the abdomen. It is very important for women in their 40s to find a workout they enjoy, and diet they can stick to,” he advises. “Your natural tendency is to lose muscle and gain fat. It can be a fact of life, so if you want to stay lean, you need to work at it.”
Another issue for 40-somethings is a natural reduction in bone density: “You reach your peak bone density around the age of 35 and from then on you lose a little bone density every year,” Dr Rowe explains.
Exercise, particularly strength training, is very important here and, he adds, it’s also a good idea to take 1,000mg of calcium and 800iu of vitamin D daily.
Now is also the time to start getting regular blood pressure and cholesterol checks he says, adding, that it’s important to watch that belly fat.
Mental wellbeing
The primary stressor for this age group, according to GP, mental health specialist and best-selling author Dr Harry Barry, is rooted in attempting to combine a career with creating the 'perfect' childhood for small children.
Many couples are now leaving it until their late thirties or even early forties, to start a family he observes, adding: “One of the big pitfalls I see is women trying to be the perfect parent and not to make mistakes when it comes to child-rearing. They become extremely anxious about having everything perfect for the child, whereas when you’re in your twenties you tend to be more easy-going!”
The second issue for this age group is post-natal depression: “Many women now have babies so late in life that PND is occurring in the early forties,” he says.
Symptoms include a drop in mood, exhaustion, a feeling of negativity about everything and a tendency to struggle with concentration and sleep.
In this case remember the “life priority pyramid”, he advises – in other words, look after yourself first, then your intimate relationship and put your child or children third in terms of priority.
Tip for making the most of your decade:
Have a meatless Monday, suggests Dr Rowe. Cut out meat and full-fat dairy one day a week to significantly reduce your risk of heart disease.
If you haven’t already done so, introduce strength training into your exercise regime, he advises – this will help to build muscle, reduce fat stores and increase bone density.
Health & Fitness advice through the Decades
- Women in their 20s
- Men in their 20s
- Women in their 30s
- Men in their 30s
- Women in their 40s
- Men in their 40s
- Women in their 50s
- Men in their 50s
- Women in their 60s
- Men in their 60s
- Women in their 70s
- Men in their 70s
- Women in their 80s
- Men in their 80s
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