English Türkçe
Women Over 40 Face Significant Health Risks Worldwide

Women over the age of 40 are at increased risk of several health issues, most notably coronary heart disease and breast cancer. Factors such as high blood pressure, smoking and alcohol consumption, obesity, a sedentary lifestyle, diabetes, and poor dietary habits significantly increase the risk of cardiovascular diseases, especially in women over 40.

Looking 40 at 60 and Feeling 30 Is Possible
With proper nutrition, lifestyle changes, and new healthy habits, it's possible to look younger and feel more energetic as you age.

WHAT SHOULD A NUTRITION PLAN LOOK LIKE FOR WOMEN IN THEIR 40s?

  • A variety of foods should be consumed. It's impossible to meet all our nutritional needs from a single food source, so women should aim for a balanced intake from all food groups.

  • Meals should be consumed at least three times a day.

  • Ideal body weight and muscle mass should be maintained. As basal metabolic rate decreases with age, reduced energy intake should balance this to prevent weight gain and fat accumulation, which can lead to cardiovascular disease, diabetes, and cancer.

  • Foods should be cooked using healthy methods and stored correctly to preserve their vitamin and mineral content.

  • At least five servings of fruits and vegetables should be consumed daily. Rich in vitamins, minerals, and phytochemicals, these foods help prevent heart disease, some cancers, type 2 diabetes, hypertension, cataracts, and other eye conditions. They can be eaten raw or cooked.

WHICH FOODS SHOULD BE AVOIDED TO PREVENT FAT ACCUMULATION, ESPECIALLY COMMON IN WOMEN AS THEY AGE?

  • Saturated fat intake should be reduced. Avoid butter and animal fat. Prefer olive oil over sunflower and corn oils, which contribute to the formation of free radicals.

  • Reduce consumption of salt, sodium, and sugar. Foods high in carbohydrates like pastries, cakes, pies, fruit juices, cola, and sodas increase body fat and should be avoided.

  • Satisfy your sugar cravings naturally with fresh or dried fruits or homemade oat-fruit bars made from healthy carbohydrates like oats.

WHAT HABITS AGE OUR BODIES THE MOST?

  • Skipping meals, especially breakfast—the most important meal of the day.

  • Consuming more calories than needed.

  • Getting more than 10% of daily energy from sugars and sugary foods.

  • High intake of saturated fats.

  • Regular consumption of red meat, processed meats like sausages, salami, and cured meats.

  • Deep-frying foods and reusing the same oil multiple times.

  • Excessive alcohol and tobacco use.

WHAT SHOULD WOMEN IN PRE-MENOPAUSAL AGE GROUPS PAY ATTENTION TO IN TERMS OF NUTRITION?

  • Proper nutrition can reduce the effects of aging and ensure a higher quality of life in later years.

  • Drink adequate amounts of water daily.

  • Calcium needs increase; consume 3 servings of dairy (milk, yogurt, kefir, etc.) per day. For women over 40, low-fat or light dairy products are recommended.

  • Caloric intake should be restricted. Calorie restriction has been proven to slow aging. The body generates harmful substances called “free radicals” during food metabolism, some of which may lead to cancer. A strong immune system is essential to combat their effects. Eating small, frequent, and nutrient-rich meals reduces free radical formation and harmful intake.

  • Protein intake should meet daily requirements. Include protein in every meal but avoid processed meats. Limit red meat consumption and prefer lean poultry, fish, and dairy. Eat fish twice a week and legumes 2–3 times a week. Cook meats by boiling, baking, or grilling—not frying.

  • Fiber intake should be increased. Prefer whole grain bread, unrefined rice, bulgur, whole wheat pasta, and oats.

  • Vegetables and low-sugar fruits are low in calories but rich in antioxidants and should be consumed regularly.

  • Healthy nuts like raw almonds, walnuts, cashews, and hazelnuts are rich in omega-3 and omega-6 and should be consumed in small amounts daily. These also provide zinc, selenium, and coenzyme Q10, which enhance nutrient absorption, support cardiovascular health, boost energy, and may protect against cancer.

  • Lutein, found in vegetables and fruits—especially spinach—plays an important role in eye health, cataract prevention, skin and cardiovascular health, and reproductive organ health in women. It also has anti-aging effects by acting as an antioxidant. Studies show that women who frequently consume lutein-rich foods like spinach, broccoli, tomatoes, carrots, and oranges tend to live longer.

  • Vitamin E and selenium intake is important. Some research indicates selenium helps prevent various types of cancer. Vitamin E helps activate selenium. Together, they boost immunity and reduce heart attack risk.

  • Green and black tea contain flavonoids with powerful antioxidant properties. Some studies show drinking three cups of tea a day may reduce the risk of heart disease and heart attacks. Other research suggests tea may also reduce the negative effects of fatty meals—great news for those dieting!

AGING IS NATURAL, BUT CAN BE SLOWED DOWN

Aging is inevitable, but its physical impact can be minimized. Regular health check-ups, hormone and vitamin supplementation when necessary, healthy eating habits, and consistent physical activity are all crucial.

Collagen production begins to decrease after age 25 and drops significantly by age 30. When the body begins losing collagen, supplements or collagen-stimulating technologies (such as Dr. Müller devices) are among the most popular methods to restore levels. Some studies suggest collagen supplements may improve skin elasticity and appearance—but note that the benefits are temporary and only continue with regular use. To support collagen synthesis, it’s essential to consume antioxidant-rich and vitamin C–dense fruits and vegetables.

Maintaining a healthy body weight and increasing physical activity are key. Aim to walk at least 30–45 minutes every day.