Life after 40 for Women: 17 Essential Self-Care Tips

The Psychology of turning 40

Are you about to turn forty or in your forties and feeling in need of advice about facing this time? If so, you aren’t alone. Many women get to the age of forty and start to question many aspects of their lives, themselves and what they are doing.

The truth is, turning forty can signify a pivotal moment in a woman's life, often prompting a reassessment of values, goals, and personal identity.

Psychologically, this milestone may evoke a mix of emotions, including reflection on past achievements and concerns about the future.

Does this sound familiar to you? If so, you need to understand that it’s not uncommon for women to feel pressure to conform to societal expectations, which can lead to stress and self-doubt.

However, this age also marks an opportunity for self-care and empowerment; women are encouraged to embrace their individuality and prioritise their well-being.

Investing time in self-care practices—such as mindfulness, exercise, and pursuing passions—not only enhances mental health but also fosters a sense of agency and fulfilment as they navigate this transformative decade.

What turning 40 means to a woman

Turning forty can mean different things to different women. For some, turning forty can signify a profound transition in their lives, marking a time of reflection on what they have achieved up to this point and renewed clarity of how they want their future to look.

Some women will take this time to celebrate their successes, whether that is career, family, relationships or personal improvement.

This age can be liberating and can be a time of exploration of who they are and what they want from the next stage of their life.

Other women, though, can find this stage in their lives daunting. It can make some women feel as if they have failed or are missing out, for example, in their career, relationships or family life.

It is a different experience for everyone and a journey that each woman must experience in her way.

The important part of turning forty is to understand that, regardless of how you land when you get to this decade, there are many ways in which you can make this the best time of your life.

Daily life after 40 for women

Life for women in their forties can be a constant juggling act. It can involve balancing various responsibilities, including career demands, family commitments, and personal interests.

Many women juggle work while caring for ageing parents or supporting children, or other family members.

You could find that this stage of your life means you crave a deeper desire for self-care and personal fulfilment, prompting you to explore hobbies, exercise, a more spiritual life or new career paths.

Amidst your different responsibilities, you could develop an increased focus on mental and emotional well-being, leading you to seek connections, support networks, and opportunities for personal growth.

Prioritising time for yourself while managing daily obligations becomes essential in navigating this decade in a healthy, balanced way.

17 essential self-care tips

1. Prioritise regular health check-ups and screenings

Are you prioritising regular health check-ups and screenings? Once you turn 40, it is essential to maintain long-term well-being. Ageing means your body will undergo various changes, making it crucial to stay proactive about your health.

Routine screenings can help detect potential issues early. Anything detected will allow for more prevention and better outcomes. Conditions such as high blood pressure, diabetes, and certain cancers can often go unnoticed in their early stages, but regular check-ups provide the opportunity to monitor risk factors and make informed decisions about lifestyle changes.

Start taking control of your health and well-being by committing to health appointments. It allows you to take control of your health journey, enabling you to have better physical and mental well-being as you age.

Remember, investing in preventive care today can help ensure a healthier, more vibrant tomorrow.

2. Maintain a healthy, balanced diet

A healthy, balanced diet becomes even more crucial as you enter your 40s, supporting energy, metabolism, and overall wellness. Focus on whole foods like fruits, vegetables, lean proteins, and healthy fats to nourish your body and mind.

The food you put into your body will affect the outcomes you have in your life. Feed it ultra-processed foods, sugars, alcohol and cigarettes, and you will end up overweight, with many health problems.

A Mediterranean-style diet can reduce the risk of chronic diseases and promote longevity. “Let food be thy medicine and medicine be thy food,” Hippocrates wisely advised. Begin making mindful choices at every meal, this is a powerful act of self-care.

3. Stay physically active with exercises you enjoy

Staying physically active after 40 is essential for maintaining overall health and well-being, and finding exercises you enjoy can make this journey more enticing and ultimately rewarding.

The key is engaging in activities you love and will do. There’s no point in trying to undertake an activity you know you won’t stick to. Activities like walking, swimming, dancing, or yoga not only promote cardiovascular health but also enhance flexibility and strength.

By participating in exercises you love, you're more likely to stay consistent and motivated. This can lead to improved mood, increased energy levels, and a greater sense of accomplishment.

Remember, it's never too late to discover new forms of movement that bring joy and vitality to your life.

4. Get enough quality sleep each night

The amount of sleep you get each night needs to be stressed as being critical to your overall well-being, mentally and physically.

Quality sleep is a cornerstone of good health, especially as your body’s needs change in your 40s. Adults should aim for 7-9 hours of sleep per night to support optimal functioning.

Poor sleep can impact everything from mood and memory to immune function and weight management. Start to establish a calming bedtime routine.

Creating a restful environment can make a big difference in sleep quality. Prioritising rest is an essential form of self-care that allows you to show up fully in all areas of your life.

5. Practice a variety of stress management techniques

Chronic stress can impact both physical and mental health, so managing stress effectively is vital for women over 40. If you are suffering from stress, there are various techniques such as meditation, deep breathing, journaling, and mindfulness that can help you navigate challenges with greater ease.

It has been shown that regular stress management practices can lower blood pressure, improve mood, and enhance overall well-being. “You can’t always control what goes on outside, but you can always control what goes on inside,” said Wayne Dyer.

If you are unsure how to begin, start by experimenting with different methods to find what works best for you, and make stress relief a non-negotiable part of your routine.

Taking time to unwind is not selfish—it’s essential for long-term health and happiness.

6. Keep yourself hydrated by drinking plenty of water

Staying hydrated is a simple yet powerful way to support your health and vitality after 40.

Water plays a crucial role in digestion, circulation, temperature regulation, and even skin health.

You will feel so much better when you are fully hydrated, your memory will improve, you will feel less sluggish, and you will feel happier.

Start carrying a reusable water bottle and setting reminders to help you meet your hydration goals throughout the day.

Proper hydration boosts energy, supports metabolism, and helps you feel your best at any age.

7. Look after your skin with a consistent skincare routine

Often, feeling good about yourself will be boosted by how you look. Although this shouldn’t be the case, it so often is.

Therefore, developing a consistent skincare routine can help you to feel more confident and boost your self-esteem.

The daily practice of looking after your skin is an excellent way to spend some quality self-care time with great end results as well.

8. Set yourself healthy boundaries in relationships and know when to say no

Establishing healthy boundaries is essential for emotional well-being and maintaining balanced relationships, especially in your 40s. Learning to say no when necessary protects your time, energy, and mental health. Setting clear boundaries is linked to higher self-esteem and lower stress levels.

Being aware that your needs and wants are as important as everyone else’s is the first step. Begin by communicating your needs honestly and remember that it’s okay to prioritise yourself.

Healthy boundaries empower you to nurture relationships that are supportive and respectful.

9. Find time for hobbies and activities that bring you fun and happiness

Engaging in hobbies and activities you love is a powerful way to boost joy and reduce stress in daily life.

Whether it’s painting, gardening, dancing, or playing music, making time for fun nurtures your creativity and sense of fulfilment.

Studies have shown that adults who regularly participate in leisure activities report higher levels of happiness and lower rates of depression.

There is also the added bonus that you can rediscover parts of yourself that may have been set aside.

10. Connect regularly with friends and loved ones to keep a strong social network

Making sure you connect regularly with friends and loved ones is essential for maintaining a strong social network, especially after the age of 40. As life evolves, nurturing these relationships can provide vital support, encouragement, and a sense of belonging.

Having meaningful conversations, sharing experiences, and participating in activities together can deepen these bonds and contribute to emotional well-being. Make sure you prioritise regular check-ins, whether through phone calls, video chats, or catch-ups, to create a foundation of trust and understanding that can be invaluable during times of change.

11. Organise regular “me time” for relaxation, recharging, and reflection

Creating “me-time” in your weekly diary should be a priority for you at this stage in your life.

It is so easy to suffer from burnout, especially if you have a lot of commitments, work full time and are trying to juggle many balls.

Dedicating some time for yourself every week should be a non-negotiable. Use this time to recharge your batteries, relax and unwind and to spend some time reflecting on your life, where you are and where you want to be.

12. Limit your alcohol intake and avoid smoking to protect your long-term health

By now, we all understand the dangers of smoking and of drinking too much. Therefore, reducing alcohol consumption and avoiding smoking are two of the most impactful choices you can make for your long-term health.

If you choose to drink, do so in moderation, and seek support if you need help quitting smoking. These lifestyle changes not only improve physical health but also enhance mental clarity and energy.

Protecting your body now sets the stage for a vibrant, active future.

13. Keep an active mind by reading, learning new skills, or taking part in creative activities

Keeping your mind engaged is just as important as caring for your body, especially as you age.

Activities like reading, learning new skills, or exploring creative outlets stimulate brain function and can help prevent cognitive decline.

According to the Alzheimer’s Association, lifelong learning and mental challenges are linked to a lower risk of dementia.

Pursuing intellectual and creative interests also brings a sense of accomplishment and joy. Make curiosity and growth a regular part of your self-care routine.

14. Practice gratitude and positive self-talk to boost your mood and confidence

By the time you get to your forties, you will have a lot in life to be grateful for, so make sure you have a gratitude practice as part of your self-care routine.

Think of all of the amazing things that will have happened to you by this stage. Even if you aren’t exactly where you want to be, there will be many things you can list to be grateful for.

Speaking positively to yourself is also something else you should do.

The language you use and the thoughts you have will all affect your mood and confidence; therefore, make sure you are as positive as possible in your self-talk and practice gratitude daily.

15. Seek professional help or coaching for emotional and mental health challenges

There’s no shame in seeking support when you need it, and professional help can be life-changing for women navigating the complexities of midlife.

Therapy or counselling provides a safe space to process emotions, develop coping strategies, and gain new perspectives.

Coaching can help you develop coping strategies, plans for your future or boost self-confidence.

Whether you’re dealing with anxiety, depression, or simply feeling overwhelmed, reaching out is a sign of strength.

Prioritising your mental health is just as important as caring for your body.

16. Notice how your body feels and rest when needed

Learning to listen to your body is essential for sustainable self-care, especially as your needs evolve in your 40s.

You may feel more tired, emotional or stages of burnout. Fatigue, aches, or emotional exhaustion are signals that you may need to slow down and recharge.

Permit yourself to pause, knowing that rest is a vital part of thriving.

Slowing down and relaxing isn’t a sign of weakness; it is a sign of inner strength and love that you care about yourself enough to look after yourself.

17. Celebrate your wins and embrace the knowledge and self-confidence that comes with age

Think of all of the amazing things you will have achieved by the time you reach your forties.

Whether it is your career, family, personal development or influence within society, there will have been many accomplishments along the way.

Taking time to acknowledge them, big or small, can boost your self-esteem and motivation.

Embrace the wisdom, resilience, and confidence that come with life experience in your 40s and beyond.

Reflect on how far you’ve come and the lessons you’ve learned along the way.

Final Thoughts

Life after 40 can be a vibrant chapter filled with opportunities for growth, self-discovery, and renewed purpose.

Make sure you start to embrace these essential self-care tips to nurture your body, mind, and spirit. These practices will set the stage for a healthy and fulfilling future.

Although spending time on yourself can at times be frowned upon by other people, you need to remember, self-care is not selfish—it’s the foundation for living your best life and supporting those you love.

As you move through this decade, honour your journey, celebrate your strengths, and give yourself the compassion you deserve.

The best is yet to come, and every day is a new chance to thrive.

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