Health goals for women over 40 years old

With the start of the new year, health priorities for women over 40 years old They are experiencing a paradigm shift. Women’s health experts warn that, during perimenopause and menopause, traditional goals focused solely on weight loss are insufficient. To ensure a good quality of life, The focus should be on five fundamental pillars: sport, nutrition, rest, sexuality and mental health..

According to specialists from the Spanish company DOMMA, self-care in this transition stage is a priority issue. These are the five determining areas to address metabolic and hormonal changes after the age of 40:

1. Sport

Bet on strength Physical exercise is emerging as an essential preventive tool. Experts highlight the need to combine cardio exercises with strength trainingthe latter being key to preserving muscle mass and preventing chronic diseases.

Mireia Roca, co-founder of DOMMA, explains that this combination is vital to improve metabolic and cardiovascular health, counteracting the bodily changes typical of menopause: “Combining strength and cardio exercises improves metabolic and cardiovascular health and helps counteract the bodily changes associated with menopause“.

2. Strategic feeding and supplementation

The challenge after 40 is to adjust the diet to metabolic changes. Although the base should continue to be the Mediterranean diet, it is necessary to make specific adjustments such as increase protein intake, prioritize low-glycemic carbohydrates, and reduce added sugar and salt (less than 5 g per day). Likewise, it is recommended to limit saturated fats and prioritize omega-3.

To support this process, supplementation plays a crucial role. Elements like the vitamin D (for bone health), vitamin K2 (which directs calcium to the bones avoiding arteries), the magnesium and the creatine (for muscle strength and cognitive function) are essential to stabilize energy and glucose.

“Adjusting your diet to metabolic changes is another of the great challenges after 40. Increasing protein, prioritizing low-glycemic carbohydrates and reducing added sugar are some of the key adjustments. In some cases, support with supplementation specific can help cover common deficits during menopause,” adds Raquel Clapés, DOMMA nutritionist, expert in menopause.

3. Prioritize rest in the face of hormonal insomnia

Sleeping well has become one of the great challengessince two thirds of women in the menopausal transition suffer sleep problems due to endocrine (cortisol, insulin) and neurotransmitter imbalances.

Raquel Clapés, expert nutritionist, emphasizes that insomnia directly impacts emotional well-being, causing irritability and fatigue: “Insomnia in menopause is accompanied by endocrine imbalances -which not only include sex hormones but also insulin, cortisol and others that have a direct impact on metabolism-, and changes in the production of neurotransmitters. This symptom has a direct impact on the physical and emotional well-being of women, who may experience drowsiness, tiredness or irritability during the day,” the expert emphasizes.

Therefore, the goal for 2026 must be ensure both the quantity and quality of deep sleeprelying on good sleep hygiene or non-pharmacological solutions.

4. Rekindle sexuality and desire

Although symptoms such as vaginal dryness, pain or low libido lead many women to avoid intimate relationships, two out of three Spaniards would like to have more sex at this stage.

Cristina Martínez, co-founder of DOMMA, insists on not giving up: “2026 must be the year sex becomes a priority again for menopausal women. We cannot resign ourselves to never having the desire and to enjoying less. It is possible to seek solutions to the physical, psychological and emotional symptoms that prevent you from enjoying sex in order to enjoy relationships again,” highlights Cristina Martínez, co-founder of DOMMA.

5. Take care of mental health and “make a tribe”

Finally, it is vital to address the emotional imbalances caused by the drop in estrogen, which regulates stress and happiness hormones (serotonin and dopamine). This alteration can generate sadness, loneliness or anguish. To reverse these feelings, experts recommend seek community and professional supportcreating a “tribe” where you can share this stage and find advice, which is essential to protect emotional well-being.