Strength training is essential for women in their 40s. After 30, muscle mass decreases by about 3-8% each decade. This reduction slows down the resting metabolic rate, causing the body to burn fewer calories. This can lead to weight gain, especially around the abdomen, which is common in menopausal women.

Strength training exercises, such as weightlifting, can help build and maintain muscle mass. This, in turn, boosts metabolism and fat burning. Weightlifting also helps prevent bone density loss and increases endorphins, natural neurotransmitters that reduce pain and create a sense of well-being.

Quality sleep is crucial for overall health. Women in their 40s should aim for 7-8 hours of sleep each night. Poor sleep can affect energy levels and make it harder to stay active. Avoiding caffeine, alcohol, and nicotine close to bedtime can prevent sleep disturbances. Herbal tea or warm milk can promote relaxation. A consistent sleep schedule, meditation, and deep breathing exercises can also improve sleep quality.

A diet rich in protein and fiber is important for building muscle. Good protein sources include lean meat, eggs, fish, and tofu. Soluble fiber, found in fruits, vegetables, and chia seeds, increases satiety and aids digestion. However, portion control is essential, even with healthy foods, as overeating can lead to weight gain. Limiting sugar and avoiding ultra-processed foods is also recommended. High-fat and high-sugar diets can increase the risk of menopausal symptoms like hot flashes and night sweats.

Drinking enough water is vital for good digestion and can reduce bloating and constipation, common during perimenopause. It also helps control appetite and supports overall metabolic function. Additionally, staying hydrated can improve cognitive function, stabilize mood, and enhance mental well-being.

Juices, green tea, and warm milk can provide essential nutrients. Pomegranate juice may boost reproductive hormones and improve triglyceride and good cholesterol levels, thus protecting cardiovascular health. The catechins in green tea can support weight loss and heart health. Isoflavones in soy milk can help lower bad cholesterol and reduce the risk of bone loss.

Le Nguyen (According to Health Shots)