Now That You're in Your 40s:

Perhaps you've finally found some time to focus on yourself. You might be wondering what you should be doing to keep your mind and body strong and healthy as you age. Get started with these five tips.

1. Put a halt on weight gain

As you get older, not only does your body's metabolism slow down, but you might start experiencing hormonal changes related to perimenopause (the transition into menopause) that makes weight management even more challenging. Don't worry––there are some things you can do to put a halt on weight gain. Regular exercise is the key.

» Learn which exercises are best, and even learn about certain spices that can help burn more calories.

2. Strengthen your core

In your 40s, it's more important then ever to strengthen the muscles that surround your spine, including the deep core muscles that keep your spine straight and the muscles that let it move forward and backward and twist. By focusing on this area, you increase mobility, balance, flexibility and overall strength. This can be done through yoga, Pilates or specific strength-training exercises.

» Get started with these three exercises that are great for stabilizing your spine.

3. Give your brain a boost

Eat right to help delay cognitive decline later. Foods aren't just fuel for your body. True, they provide the energy you need, but some also have benefits that go well beyond simple nourishment. Studies show that foods like red grapes and walnuts can improve memory, clarify thinking, delay cognitive decline, and perhaps even help guard against Alzheimer's disease.

» Learn more about which foods you should be adding to your shopping cart today.

4. Be more optimistic

Studies show that optimists are less likely to be hospitalized after coronary bypass surgery and more likely to recover normal life function quickly, live longer after being diagnosed with various cancers and have better outcomes after undergoing angioplasty.

» Read more about how to change your attitude and achieve long-lasting health benefits.

5. Prepare for menopause

Though "menopause" technically is just one day in your life (when you have not had a menstrual period for 12 months), the years leading up to it can be bewildering at best. You body is experiencing changes and emotionally, things can get a bit dicey. But there are things you can do to prepare. For instance, start thinking about your bone health. Half of women over 50 in the US will experience an osteoporosis-related fracture in her lifetime, so it's important to start taking precautionary steps early. Are you at risk for breaking a bone?

» Take this short quiz and find out.

Questions to Ask Your Health Care Professional While You're in Your 40s

You're likely to have new concerns and questions about your health now, particularly about the menopause transition. You should feel comfortable discussing your concerns with your health care professional—no question is too small or insignificant. Keep your questions in a small notebook that fits easily into your purse and take it to your medical appointments. Here are a few questions you might consider asking:

1. How can I improve my diet and/or exercise program to have a healthier lifestyle in my 40s? Ask for details about vitamins you may need, supplements you should be taking, and ingredients you should avoid.
2. When should I have regular checkups, and which screening tests should I have and when?
3. How do I prepare for a screening mammogram? What can I expect during the screening?
4. Should I take hormone therapy for menopausal symptoms, such as hot flashes and irritability? What other treatments are available?
5. Am I at risk for osteoporosis? How much calcium and vitamin D should I get each day?
6. Should I change my skin care routine to help reduce signs of aging? Are there treatments to remove "age spots"?
7. Should I continue using the same contraceptive method in my 40s? What are the odds of pregnancy now that I'm close to menopause?
8. Is depression a normal part of aging? What treatments are available?
9. Will insurance pay for the screening tests I need in my 40s?
10. Whom should I call to find out test results (such as a Pap test or mammogram) and when? (Remember: Always ask for and get a complete report on any medical tests you have. Don't fall into the "No news is good news" trap. Medical reports can be misplaced or not reported. Be sure to follow up.)

For more women's health information, visit HealthyWomen.org

Preventive Health Screenings You Need in
Your 40s

Continue the positive health habits you have established, including regular visits to your health care professional for preventive health screenings. If you are at high risk or have a family history of health problems, or you have serious medical conditions, you'll need additional screenings and checkups beyond the basic recommendations listed here:

Pap test for cervical cancer: If you've had three Pap tests in a row with normal results, you should continue your Pap test screening every two to three years using either the regular Pap test or the liquid-based Pap test. Exception: If you have risk factors such as multiple sex partners, a weakened immune system, a history of DES exposure in utero or HIV infection, you should continue to have a Pap test every year. Testing for the human papillomavirus (HPV), which is associated with cervical cancer, is an option for women age 30 and older. Another option for women over 30 is to get screened every three years with the Pap test (either the conventional or the liquid-based test) plus the HPV DNA test. (Health care professionals can now test for the types of HPV that are most likely to cause cervical cancer by looking at pieces of DNA in cervical cells.) Ask your health care professional for more information.

You typically will have a pelvic exam and clinical breast exam at this screening appointment. Remember: Don't confuse your annual or semi-annual Pap test with a gynecologic examination. The American Academy of Obstetricians and Gynecologists (ACOG) recommends a gynecologic examination, including a pelvic exam, annually.

Sexually transmitted diseases (STDs): If you have a history of chlamydia or other sexually transmitted diseases, or you or your partner have had multiple sex partners, ask your health care professional about whether you need to be screened for STDs, including gonorrhea and HIV.

Clinical breast exam: Starting at age 40, you should have this exam every year. Your doctor or other health care professional will examine your breasts for any abnormalities. This exam often is part of the annual gynecologic examination. Many health care professionals also suggest doing a breast self-examination (BSE) each month. However, research has shown that BSE plays a small role in finding breast cancer compared with finding a breast lump by chance or simply knowing what is normal. If you choose to perform a monthly BSE, ask your health care professional to show you how.

Mammography: Beginning at age 40, you should be screened for breast cancer with mammography every year.

Blood pressure test for hypertension: Have your blood pressure taken at least every two years; more often if it is at or above 120/80 mm Hg.

Cholesterol: Have your blood cholesterol tested every five years or more frequently if you have risk factors for heart disease.

Diabetes blood glucose (sugar) test: When it comes to a blood glucose test, the American Diabetes Association recommends the following:

• Women who are overweight and 45 or older should be checked for prediabetes during their routine medical office visits.
• Women of a normal weight who are over age 45 should ask their health care providers during their routine visit if testing is appropriate.
• Women who are overweight and younger than 45 may need to be tested if they have other risk factors for diabetes or prediabetes, including high blood pressure, high triglycerides, low HDL cholesterol, a family history of diabetes, a history of gestational diabetes, belonging to an ethnic or minority group at a high risk for diabetes, or a history of having given birth to a baby weighing more than nine pounds. Ask your health care provider whether he or she recommends a blood glucose test for you.

Weight: “Obesity screening” is now considered a preventive checkup. Ask your health care professional for more information on healthy weight guidelines or weight-management strategies.

Thyroid test: Recommendations vary. The American Thyroid Association recommends having a thyroid stimulating hormone (TSH) screening test at age 35 and then once every five years. The American Academy of Family Physicians does not recommend screening patients before age 60. And, the U.S. Preventive Services Task Force states that there's not enough evidence to recommend for or against thyroid screening in adults. Ask your health care professional for guidance.

Dental exam: Visit the dentist regularly. Check-ups can detect early signs of oral health problems and bone loss. Professional tooth cleaning is also important for preventing oral problems and should be done at least every six months.

Complete eye exam: The American Academy of Ophthalmology now recommends that starting at age 40, adults with no risk factors or signs of eye disease get a baseline screening. Based on the results of that initial screening, an ophthalmologist will prescribe the necessary follow-up exams. For people of any age with symptoms of eye disease or risk factors such as diabetes, high blood pressure or family history of eye problems, the Academy recommends they see an ophthalmologist to determine how often they should have their eyes examined.

Skin exam for skin cancer: Examine your skin once a month for changes, such as moles that change color, shape or size, and have your skin examined annually by a medical professional.

Bone mineral density exam/bone mass measurement: Get a bone density screening at age 40, only if you are at increased risk for osteoporosis or low bone density because of using certain medications; have a disease or condition known to be associated with bone loss; or have recently broken a bone (under certain circumstances).

Immunizations

Tetanus: You should receive tetanus booster shots every 10 years.

Hepatitis A: This is recommended for adults who live, work or travel in areas where hepatitis A is endemic and periodic outbreaks occur, or users of injection or street drugs, military personnel, institutionalized persons and those working in those institutions.

Hepatitis B: All pregnant women should be screened for hepatitis B at their first prenatal visit. The hepatitis B vaccine is recommended for all children and adolescents not previously immunized and for all adults at high risk for infection; high-risk individuals include people who inject drugs and their sexual partners; anyone with a history of multiple sexual partners in the previous six months or who has recently acquired a sexually transmitted disease; recipients of certain drug products; individuals with a health-related job with frequent exposure to blood or blood products; and travelers to countries where hepatitis B virus (HBV) is of high concern.

For more women's health information, visit HealthyWomen.org