Turning 40 can feel like a real turning point, can’t it? Suddenly, you’re juggling more than ever. Work, family, maybe even a few new aches and pains you didn’t have before. But honestly, your forties can be a brilliant time to take charge of your life. You’ve learned a lot, made mistakes, and now you get to use all that wisdom. If you’re looking for tips for 40 year old woman to help you not just get by, but actually thrive, you’re in the right place. Let’s get into some everyday advice from women who’ve been there, done that, and are feeling pretty good about it.
Key Takeaways
- Look after your health. Regular check-ups, eating well, and moving your body can make a huge difference now.
- Don’t forget about self-care. Even a few minutes to yourself each day can help you feel more like, well, yourself.
- Stay flexible and open to change. Life in your forties isn’t about having it all figured out, but about rolling with what comes next.
1. Prioritising Health
Let’s not sugar-coat it. Being 40 comes with a few more reminders from your body (and the NHS) that you’re not 25. But honestly, looking after yourself now is less about chasing lost youth and more about making those everyday moments feel good. You don’t have to be perfect, you just need a plan.
Here’s what you need to keep on your radar:
- Annual health checks really do make sense now. Book your time for breast exams, cholesterol tests, and don’t skip your standard MOT with the doctor.
- Get moving, however you can. Regular physical activity isn’t only great for your mood, it actually keeps pesky weight gain and broken sleep at bay. Plus, your bones will thank you. Check out these benefits of physical activity improving sleep and mood.
- Don’t ignore aches, twinges or weird rashes. It’s easy to shrug stuff off, but minor issues can balloon if you don’t deal with them.
- Know what screenings you’re due for, even if you feel fine. Prevention really does beat cure (and panic-Googling at 2am).
If you’re feeling overwhelmed about where to start, don’t worry. Nobody comes with a manual for their 40s. But making your health a priority isn’t about becoming someone new. It’s about making small decisions that, over time, make a big difference.
A 40-year-old body sends clearer signals than a 20-year-old one. Listen and respond, rather than hoping issues go away on their own.
Give yourself permission to be a bit more selfish with your time and energy, especially when it comes to your health. It pays off. Promise.
2. Practising Self-Care
Right, let’s get real. Your forties come with more hats than a milliner’s shop – work, family, friends, hormones, chin hairs you never signed up for. You can’t pour from an empty cup, so looking after yourself is key – and no, it really isn’t selfish, no matter what your inner critic says.
Self-care doesn’t need to be precious or expensive. It’s about small things that make you feel like yourself again. That might mean:
- Setting down your phone and swapping doomscrolling for a book, or even just five extra minutes of peace in the loo (every bit helps).
- Letting yourself rest instead of powering through another load of laundry when you’re dead on your feet.
- Saying ‘no’ a bit more often to things that drain you, or people who make you want to hide under the duvet.
- Dishing up a plate of your favourite comfort food without feeling rubbish about it afterwards.
- Dusting off that old playlist and dancing around in your kitchen, because why not?
Don’t wait for some mythical “perfect” free day to look after yourself – grab those five minutes now, even if that means locking yourself in the bathroom with a biscuit.
Remember, self-care isn’t always bubble baths and face masks (but yes, go wild if that’s your jam). Sometimes it’s doing nothing at all on a Sunday, forgiving yourself when things go pear-shaped, or just writing down your thoughts before they turn into midnight anxiety. The secret? If it makes you feel like life is less of a slog, it counts.
3. Building Confidence
Turning 40 is a bit like realising you’ve been wearing the wrong size jeans for years, suddenly, things start to fit better, and you wonder why you ever settled for less. Confidence, weirdly, doesn’t just show up one day and announce itself. It builds quietly, bit by bit, from what you learn and unlearn about yourself along the way.
Here are some real-life ways to boost your confidence in your forties:
- List your wins. They don’t have to be huge. That veggie lasagne you made that didn’t burn? Count it. It all adds up.
- Ditch people and situations that sap your energy. If that friend-from-school group chat feels like a constant exam, mute it. Life’s short.
- Take up something new. A pottery class, wild swimming, even online dating if you fancy it (there are actually some safe, reputable dating sites for over 40s worth looking into!)
Block out others’ expectations. Everyone seems to have opinions about what a woman in her forties should be doing (or, cheekily, not doing).
Ignore all the so-called rules out there. Others’ approval is optional, but yours is absolutely not.
Tackle negative self-talk head-on. Treat your brain like a housemate who sometimes needs to be told to pick up after herself. It’s perfectly normal to have doubts, but you don’t have to let them unpack and move in.
Confidence in your forties is not about being perfect, it’s about being completely at ease with your glorious, complicated, unique self. Embrace what you’ve survived, look forward to what’s next, and wear your quirks with pride. You’ve well and truly earned it.
4. Eating Nutrient-Rich Foods
Listen, the days of fad diets and skipping meals are over. Now it’s about foods that love you back. In your forties, what you eat matters more. Fuelling your body with nutrient-rich foods isn’t about squeezing back into your university jeans – it’s about feeling good, staying strong, and letting your energy keep up with your to-do list.
Here’s how you sort it out:
- Lean proteins: Chicken, fish, lentils – not just for bodybuilders, but these keep muscles from vanishing on you.
- Calcium fix: Yogurt, cheese, and leafy greens for bones that don’t take you by surprise one morning.
- Oily fish, avocado, olive oil: Healthy fats that actually help your brain and joints, not just your waistline.
- A rainbow of veggies: Get them on the plate every day. The fibre’s good for your gut (and, let’s be honest, your moods).
- Good carbs: Quinoa, oats, brown rice. They keep your blood sugar steady so you’re not eyeing up biscuits at four in the afternoon.
| Nutrient | Why You Need It | Where To Get It |
|---|---|---|
| Protein | Muscle, fullness, metabolism | Eggs, fish, beans |
| Calcium | Bones, teeth | Dairy, spinach |
| Good Fats | Brain, heart, joints | Salmon, nuts, olive oil |
| Fibre | Digestion, blood sugar, mood | Veg, pulses, wholegrains |
| Vitamin B12 | Energy, brain | Fish, eggs |
Watch what you eat, yes – but don’t let it become a chore. The secret is colour, taste, and eating like you actually enjoy food. A cup of coffee and a croissant for breakfast isn’t cutting it anymore. Swap it for eggs or a probiotic yoghurt, and you’ll notice you’re cranky less, hungry less, and feeling a bit more like your old self (minus the midnight kebabs).
5. Wearing Sunscreen
Look, you’ve probably been through the full circle with skincare. Maybe in your twenties, you were all about that tanning oil – or, let’s be honest, you just skipped sun protection on the odd cloudy day. Fast forward to your forties, your skin’s not bouncing back quite as quickly and there are freckles appearing where you didn’t know you had skin. It’s time to give your skin the kind of love it deserves.
Wearing sunscreen is one of the simplest ways to keep your skin healthy as you get older. We’re not talking some holiday ritual either – it’s an every-day business. Sun damage is sneaky. It builds up over years, and suddenly you’re Googling “Can you get rid of sun spots?” while slathering on expensive serums. But, honestly, SPF is cheaper than a trip to the dermatologist.
Here’s what you actually want from your sunscreen:
- Factor 30 or higher – every day, even when it’s grey outside (UV rays don’t care about clouds)
- Broad spectrum – so both UVA and UVB rays are covered
- Something that sits well under makeup, unless bare-faced is your new thing
If you’re going to invest in skincare, sunscreen is where you’ll see the biggest return, not only keeping your skin looking fresh but also helping you dodge risks down the road, like dreaded skin cancer (seriously, put it on your to-do list).
A good sunscreen habit now saves you a lifetime of trying to cover up sun spots and “smile” lines tomorrow. Just make it part of the morning routine.
So, yes, daily SPF. You might just thank yourself at fifty. And hey, if your best mate laughs at you for reapplying at lunch, at least you’ll both be laughing when you’re sixty and still glowing (with more sense than sunburn).
6. Spending Time With Family
Life in your forties often feels like a whirlwind. Work, chores, that group chat with school mums. But when you hit pause and hang out with your family, something inside just clicks into place. You realise these are the moments that actually stick. Whether it’s your actual relatives or that crazy, patchwork group of chosen friends you call your tribe, being together cheers you up like nothing else.
Here’s why investing time with your family means everything:
- Shared stories remind you where you’ve come from (even if your brother will never let you forget that awful haircut from 1998)
- Support in tough times. Who else is going to help you hide the evidence when you’ve bought yet another pair of shoes?
- Built-in fun squad: family game nights, slow Sunday roasts, even the monthly “grumble about work” sessions all count
It’s easy to get swept up in new friendships or even online dating. If that’s your jam, check out some advice on safe sites for over 40s. But don’t forget the crew that’s been there from the school run days.
Sometimes you only realise how much you needed family time after a good old chat over tea and too many biscuits. Don’t skip those catch-ups. They’re good for your soul (and your laugh lines).
The truth is, nobody gets you like your people do. So next time your family are calling for yet another Sunday lunch, go on, say yes.
7. Adopting Work-Life Balance
Look, you’ve spent half your life sorting out what everyone else wants, now’s your moment to actually put yourself on the list. Work-life balance in your forties? It’s not just a buzzword, it’s how you keep your head on straight and enjoy the things that matter.
Forget burning the candle at both ends (who really has the energy for that anymore?) and instead find a rhythm that suits you. Whether that means shutting the laptop at 5pm, passing on unnecessary meetings, or even saying no to that extra project, it’s about protecting your personal time. It’s not selfish, it’s just smart.
Here are a few real ways to start making it work:
- Book time off for yourself, and stick to it as if it were a medical appointment.
- Swap those endless to-do lists for a priority list. Focus on three things, not twenty.
- Learn to “park” work dramas at the metaphorical office door. Home is where you recharge, so let it stay peaceful.
A neat trick? Schedule tasks according to when you naturally have the most energy, so you don’t end up half-asleep at your desk. Getting in tune with your natural energy levels helps create a much better work-life balance (and stops you reaching for that fifth coffee).
Balance isn’t about being perfect. It’s about being present for the things you love, whether that’s your family, your latest hobby, or even a well-earned nap. If you can figure out what feels right for you, the rest tends to fall into place, one (occasionally hectic but mostly manageable) day at a time.
8. Embracing Change
Let’s be real, turning 40 can feel like someone swapped your old life manual with blank pages and expected you to write the next part yourself. Everything starts to shift. Work, body, relationships, priorities. Sometimes all at once. But embracing change isn’t about pretending you’re fine with every curveball, it’s about rolling with them anyway.
Here’s the kicker: Change doesn’t always have to be scary. At this age, you actually get some choice, finally! Think about what’s not working for you. Maybe your job drains you, or a relationship needs rethinking. It’s your chance to tweak, bin, or totally refresh what’s not sparking joy. Sometimes, it’s about regaining energy by setting new goals and making a few lifestyle tweaks. (For more, see this honest look at embracing new opportunities.)
Some practical ways to get comfy with the uncomfortable:
- Make tiny changes before you attempt the big stuff. Swap one habit at a time. New morning routine, a hobby you always meant to try, or even just spicing up Tuesday dinners.
- Say yes to things that feel a little bit wild. Or at least slightly out of your usual lane. You’d be amazed where confidence grows.
- If things go pear-shaped (and they sometimes will!), remember you get to control your reaction. Laugh, cry, repeat.
Don’t expect to love every second of change, but give yourself credit for showing up and trying, chaos and all. Sometimes your finest moments look and feel like a bit of a mess.
Staying flexible means finding little wins in the madness and not thinking twice about rewriting your own rulebook. Give yourself permission to pivot, let go of what doesn’t fit anymore, and remember, your forties are far from the end of the story. You’re just getting started.
9. Saving Money and Spending Wisely
Hitting your forties doesn’t mean you magically become a financial guru overnight. But let’s be honest, you’ve probably already made enough dodgy money decisions to last a lifetime (remember those leopard print boots you wore twice?). Now’s the time to focus on making your money go a little further, because your future self will thank you when her boiler breaks at Christmas.
Setting a budget doesn’t have to be a maths lesson from hell. A simple way to get started is to collect receipts for a month and see what you’re really spending – the results might shock you more than a surprise tax bill! Kickstart your savings by creating a budget that shows you exactly where the money goes (looking at you, coffee runs and online shopping “bargains”).
Here are some quick wins to help you keep your bank balance looking less tragic:
- Automate your savings – it’s like paying a bill to yourself.
- Shop with a list, not with your feelings (yes, even with food shopping – everything’s more tempting when you’re hangry).
- Compare insurance and utility plans every year. Boring, but it could save a holiday’s worth of cash.
- Side hustles are your friend – hobbies that pay are a win-win.
| Action | Potential Savings Per Year |
|---|---|
| Make lunch at home | £1,000 |
| Review subscriptions | £300 |
| Switch utilities | £250 |
It’s not about living like a hermit, it’s about making the choices that let you splurge on what truly matters. Imagine guilt-free spa days and an emergency fund that’s not just an old coffee tin with £3.75 rattling around.
Save a little, spend with purpose, and your 40s will be less “where did all my money go?” and more “yep, I’ve got this sorted”.
10. Taking Professional Development Into Your Own Hands
So, you’ve hit 40 and discovered that some careers are a bit like a pair of old shoes, comfortable, but not exactly thrilling. Now is the perfect time to shake things up and put yourself firmly in the driver’s seat when it comes to your job.
Forget waiting for your boss to hand out training opportunities or for HR to spot your hidden talent. If you want to move forward, you’ve got to take the first step. Block out some regular time to look at where you are, where you want to go, and exactly what you fancy learning next.
Here’s the reality. Jobs don’t stay the same forever. You might crave a complete change or you might just want to add some sparkle to your skill set.
Try this:
- Sign up for a fresh training course, even if it’s online and you do it in your pyjamas
- Ask for feedback from someone you trust; yes, even if it’s a little awkward
- Revamp your CV or LinkedIn profile, and actually update those dusty old skills
- Follow people who inspire you, not the ones who make you roll your eyes
If you’ve been itching to move on from survival mode and aim for something more freeing and meaningful, check out ideas on stress and growth for professional women practical strategies to move forward.
Remember, nobody’s going to chase your dreams for you. Sure, professional growth can look different in your forties. It’s a leap, not a sprint, and that’s absolutely fine.
When you start backing yourself, all those bold new possibilities suddenly seem a lot less out of reach. Might as well give it a go, what have you got to lose, except another year stuck on autopilot?
Taking time to build your skills is really important for your future. Don’t just wait for others to push you – try learning something new every day, even if it’s just a small step. To help guide your next move, explore our website and see how you can start improving right away. Your journey is in your hands – discover new ways to grow and succeed!
Wrapping It Up: Your Forties, Your Rules
So, here you are – 40-something, probably wondering where the last two decades went and why your knees make that weird noise when you stand up. But honestly, your forties can be pretty brilliant. You’ve got a bit more wisdom, a lot less patience for nonsense, and hopefully, a decent moisturiser. The tips above aren’t magic spells, but they’re a good nudge in the right direction.
Take care of your health, say no when you need to, eat the good stuff (and the cake, sometimes), and don’t forget to laugh at yourself. Life’s too short to worry about what you “should” be doing at this age. Make your own rules, keep your friends close, and if all else fails, just remember: nobody really knows what they’re doing, no matter how old they are. Here’s to thriving, not just surviving, in your forties – creaky knees and all!
Frequently Asked Questions
How can I stay healthy in my 40s?
To stay healthy in your 40s, make sure you eat a balanced diet with lots of fruits, veggies, and lean proteins. Try to move your body every day, even if it’s just a walk. See your doctor for regular check-ups and don’t ignore any new aches or pains. Looking after your mental health is just as important, so take time to relax and do things you enjoy.
Why is self-care important now?
Self-care is extra important in your 40s because life can get busy and stressful. Taking time for yourself helps you recharge and lowers stress. It can be as simple as reading a book, having a bath, or spending time with friends. When you look after yourself, you feel better and can handle life’s challenges more easily.
What if I want to change my career or learn something new?
It’s never too late to try something new! Many women in their 40s decide to switch jobs or pick up new skills. You can start by joining a class, getting a mentor, or learning online. Changing your path can be exciting and help you grow. Remember, your experience and knowledge are valuable, so don’t be afraid to go after what you want.
