Future-proof your health – the essential health checklist for women in their 40s

The 40s can look very different for every woman I see. Some are raising children, building careers, or caring for ageing parents. Others are thinking about pregnancy or managing long-term health conditions.

Whatever their circumstances, these women often tend to put others’ needs before their own. I’ve had mothers use their own appointment time for their children, and carers who only consider their own health once they’re exhausted.

But to care for anyone else well, you need to look after yourself, too. In your 40s, this means dealing with health concerns before they cause problems – or in their early stages, when we have the best chance of turning things around.

Just like putting money into super for your retirement, the healthy habits you build now will pay dividends for decades to come.

Stay up to date with screening

In your 40s, it’s important to keep up with recommended screening tests, including cervical screening every 5 years. You can now choose to do a self-collected test, which some women find easier.

You’re also encouraged to discuss breast health with your doctor. They can help you understand your breast cancer risk and whether it may be appropriate to start screening early. BreastScreen Australia will happily enrol women from the age of 40.

Bowel cancer screening has also changed. Women aged 45 to 49 can request a free bowel screening kit online, or order one through their doctor from 40. If you notice bleeding or a change in your bowel habits, be sure to get it checked.

Managing midlife changes

Most women enter perimenopause during their 40s. Menstrual cycle irregularities, heavier periods and mood issues can all be signs of hormonal changes. If these symptoms are affecting your quality of life, you don’t have to simply put up with them. Your doctor can talk you through the range of treatments available and help you decide what’s right for you.

Your 40s can be one of the busiest and most stressful times of life. Balancing work, family and caring responsibilities can take its toll, and sleep and mental health sometimes suffer. These are important health concerns that need to be addressed.

Build healthy habits now

Many of the risk factors for heart disease, diabetes and dementia begin to emerge during midlife. The good news is that small lifestyle changes now can make a big difference later.

As your metabolism changes, gradual weight gain can occur. To manage this, focus on eating a nutrient-rich diet that supports your health rather than chasing an unrealistic body image.

Aim to stay active, which doesn’t have to mean spending hours at the gym. Instead, move your body in ways that give you joy, such as gardening, walking with a friend or dancing in the kitchen with your kids.

It’s also very important to think about bone health before menopause. Include some weight-bearing exercise now to help optimise your bone strength for the future.

Small habits, big rewards

Women are often brilliant at caring for everyone else, but your own health deserves the same attention. Don’t wait until you feel unwell to prioritise your own wellbeing.

Your future-proofing checklist

• Stay up to date with cervical screening.
• Talk to your GP about your breast cancer risk and screening options.
• Request your bowel screening kit from age 45 and complete it promptly.
• See your GP if you have any concerns about perimenopause symptoms.
• Get your blood pressure, cholesterol and diabetes risk checked.
• Eat a healthy, nutrient-rich diet and stay physically active.
• Include weight-bearing exercise to support bone health.
• Aim to get good sleep and remember your mental wellbeing.
• Limit alcohol and seek support to quit smoking if needed.
• Don’t wait until you feel unwell to book a health check.