The Complete Guide to Self-Care After 40

Let’s be real—hitting 40 is a big milestone! It’s that perfect sweet spot where you’ve gained life experience and confidence, but you might also notice some subtle (and not-so-subtle) changes in your body and mind.

When I hit 40, for the first time, I noticed a drop in energy, aching knees, difficulty sleeping, and irritability.

So I really had to start taking care of myself. And it is not just about pampering. It’s about nourishing your body, mind, and soul to feel your best in this exciting chapter of life.

So, how do we prioritize self-care after 40?

How to prioritize self-care after 40

It’s not always easy to prioritize yourself when you’re juggling kids, work, and a never-ending to-do list.

But I quickly realized that when I’m exhausted, drained, or in pain, I’m not much help to anyone, especially my kids. I get irritable and anxious, and the entire day feels wasted.

The key isn’t about making huge changes—it’s about weaving small, meaningful habits into your day that help you feel happier and more energized.

The list you’re about to read isn’t something I manage to do every single day, but I try to stick to my routines, especially in the mornings.

When you nail your morning routine and start the day on the right note, everything else flows so much better!

1. Nourish Your Body with Good Food

The saying “you are what you eat” has never been more relevant. After 40, metabolism slows down, and our nutritional needs shift.

Eating well isn’t about dieting or depriving yourself—it’s about fueling your body with what it needs to thrive.

In the past, I could eat almost anything. Late-night dinners, drinks, a lot of sugar, you name it! I could eat all that and still feel ok. But that shifted a lot as I approached my thirties and especially my forties.

I now really have to watch what I eat to feel best. Here are some tips that work:

Load up on veggies: Fresh fruits and veggies are your best friends! They’re packed with vitamins, antioxidants, and fiber, which can help maintain energy levels, glowing skin, and a happy gut.
Prioritize protein: Protein is essential for maintaining muscle mass, which naturally declines as we age. Include lean proteins like chicken, fish, eggs, beans, and nuts in your meals.
A lot of healthy fats: Omega-3-rich foods like salmon, walnuts, and flaxseeds can help keep your brain sharp and your heart healthy.
Stay hydrated: Drinking enough water is crucial, especially for your skin and joints. Aim for at least eight glasses a day, and more if you’re active.
Limit processed foods and sugar: I know this isn’t easy, but this is the key to feeling and looking better.

Pro tip: If you’re craving something sweet, reach for a date, some fruit, or a piece of dark chocolate—it’s all about balance! I also like to use dates, honey, and some other natural sweeteners.

2. Move Your Body in Ways You Enjoy

I failed to exercise regularly all through my twenties and thirties. But as I reached 40, I suddenly started to feel a lot of pain in my neck and back.

I was then forced to include exercise in my everyday routine. So it is never too late to start!

And of course, my pain disappeared as I started to exercise regularly.

I now use the elliptical for 15 minutes every morning and I alternate that with strength exercises.

But here’s the key: find something you enjoy doing! And dedicate a specific time in your morning routine when you want to do it. It has to become your daily habit, like brushing your teeth.

It is best to do it first thing in the morning. And also keep the exercise routine short and simple. Then you are more likely to do it every morning.

Strength training: Building muscle mass is important to support bone health and metabolism. You don’t need heavy weights—resistance bands or bodyweight exercises can be super effective.
Yoga or Pilates: Flexibility, balance, and mindfulness become even more essential as we age. Plus, yoga is a fantastic stress reliever.
Cardio fun: Whether it’s brisk walking, dancing, cycling, or swimming, aim to get your heart pumping for 30 minutes a day. Pick something you love and have fun with it!

Pro tip: Start slowly. Try first to include some movement or exercise every day for 10 minutes. And then take it from there, add walks, and short weight training sessions. The key is not to overwhelm yourself with 1-hour sessions in the gym.

3. Prioritize Sleep Every Single Day

Woman sleeping in the bed with a sleeping mask.

If you’re not getting enough quality sleep, it will show—in your energy levels, mood, and even your skin. Sleep becomes even more crucial after 40 as our bodies need more time to recover and recharge.

As I entered perimenopause, I noticed that suddenly I could not sleep through the night. I wake up every single night around 3 am and then I have difficulty falling back to sleep.

Here are some ideas that helped me regain a better quality of sleep:

Create a bedtime routine: Stick to a consistent sleep schedule, even on weekends. I try to be in bed by 9 or 10 pm.
Avoid caffeine or heavy food in the afternoon or evening. I always try to eat something light at least 3 hours before my bedtime.
Try calming activities before bed, like reading, taking a warm bath, or journaling.
Keep it cool and dark: A comfortable, cool bedroom with minimal light will signal to your body that it’s time to sleep.
Limit screen time: Avoid screens for at least 30 minutes before bed. The blue light from phones and tablets can disrupt your body’s production of melatonin, the hormone that helps you sleep.
Try supplements, such as magnesium, and test what works for you.

Pro tip: If you wake up in the middle of the night, resist the urge to check your phone! Instead, I drink some water and try to relax back to sleep.

4. Take Care of Your Skin

Your skin changes as you age, and that’s totally normal. But with a few extra TLC steps, you can keep it looking radiant and healthy!

Moisturize like it’s your job: After 40, your skin needs more moisture. I adore Korean skincare, as they use a lot of light layers to add hydration to the skin. And the ingredients in their skincare are simple and effective.
Sun protection is key: Sunscreen is non-negotiable! I use an SPF daily, even on cloudy days, to protect my skin from sun damage, which can accelerate signs of aging. I prefer Korean sunscreens but sometimes I also use RoC or Vichy.
Add retinol and vitamin C: If you’re not already using them, consider adding a gentle retinol at night and vitamin C serum during the day. They help with collagen production and skin elasticity. I use a tretinoin cream that I apply every 2-3 days.

Pro tip: Castor oil has been a game-changer for me! It’s an affordable, natural remedy that hydrates, smooths and nourishes the skin. I especially like using it as an eye cream or adding a few drops to my cream in the winter.

5. Prioritize Your Mental Health

Your mental health is just as important as your physical health—if not more so! In your 40s, life can get busy with family, work, and other responsibilities, which means it’s easy to feel overwhelmed or burnt out.

Prioritize your mental wellness with these simple habits:

Meditation and mindfulness: Even 5 minutes of quiet time can do wonders for your stress levels. I like sitting on my balcony and meditating in the morning or doing affirmations. Check out my Morning Self-Care Routine.
Set boundaries: Learn to say “no” to things that drain you and “yes” to the things that bring you joy. It’s a powerful form of self-care.
Stay connected: Relationships nourish our souls. Make time for friends and family that lift you up.
Regular movement and exercise will also help you feel more calm and energized.
Include calming habits every single day, such as drinking a cup of tea every afternoon, reading a book, taking a stroll, or applying castor oil. Any time that you dedicate to yourself to relax, will add up over time and you will notice that it really affects your mood.

Pro tip: Don’t be afraid to seek professional support if needed. But also be aware, that we go through a lot of hormone changes in 40s and there are many natural ways and habits can help you feel more calm and satisfied. You just need to start slowly incorporating them in your routine.

6. Embrace Your Passions and Purpose

Life after 40 is the perfect time to reconnect with your passions or explore new ones! Whether it’s learning a new skill, starting a hobby, or giving back to your community, finding purpose outside of your daily routine is a powerful form of self-care.

Try something new: Take that cooking class, learn to play an instrument, or finally start that garden you’ve always wanted. It’s never too late!
Give back: Volunteering or mentoring can give you a sense of fulfillment and connection.
Prioritize time for yourself: Whether it’s journaling, reading, or simply enjoying a quiet cup of tea, carve out time each day for YOU.

Pro tip: Make a “joy list” of simple things that bring you happiness and try to incorporate at least one into your daily routine.

7. Nail Your Ideal Morning Routine

The first time I made a real, positive shift in my life was when I revamped my morning routine.

Mornings are powerful for setting the tone of your entire day.

By tackling important tasks early and establishing a positive mindset right from the start, you create momentum that carries you through the rest of the day.

Here’s what I do every morning to set myself up for success:

Make the bed and open the windows: This simple act gives me a sense of accomplishment right away, and the fresh air helps me wake up and feel more alert.
Hydrate and step outside: I always start with a glass of water and head out to my balcony for a few minutes. If the weather’s nice, I might meditate for a bit or just visualize a peaceful, happy scene in my mind. It’s a small ritual, but it helps me center myself before the day’s demands kick in.
Exercise and gratitude: After brushing my teeth, I spend about 20 minutes exercising. While I move, I focus on positive affirmations or think of three things I’m grateful for. This practice not only energizes my body but also lifts my mood and sets a positive mental framework for the day.
Simple, healthy breakfast: I always keep it quick and nutritious—usually eggs, avocado, and tomatoes on toast. It’s easy to make, delicious and keeps me feeling my best throughout the morning.

This routine isn’t complicated, but it works wonders for my energy, focus, and mood. Getting the morning right makes everything else fall into place!

Final Thoughts

Self-care after 40 is about honoring where you are in life and embracing where you’re headed. It’s not about perfection—it’s about creating small, meaningful changes that help you feel more balanced and positive every day.

Incorporating even one small habit into your routine can make a noticeable difference in how you feel, both mentally and physically. It’s these little shifts that build a more fulfilling, energized life over time.

Life is all about progress, not perfection. It’s about doing your best, enjoying the journey, and taking advantage of opportunities as they come.

Remember: Self-care isn’t selfish—it’s essential. Let’s make this chapter our best one yet!

What’s your favorite self-care practice after 40? I’d love to hear your tips and tricks!