The Complete Guide to Self-Care After 40
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 and mood, difficulty sleeping, and irritability.
So I really had to start taking care of myself. It was time to put myself and my needs first.
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.
The key for me isn’t about making huge changes; it’s about weaving small, meaningful habits into my day that help me 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 morning and in the evening.
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.
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 for me:
- Increase veggies: I put veggies in everything I can, from soups to omelets to salads.
- Prioritize protein: Protein is essential for maintaining muscle mass, which naturally declines as we age. I always try to include protein in all my 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.
My tip: If you’re craving something sweet, reach for a date, some fruit, or a piece of dark chocolate. I also like to use dates, honey, and some other natural sweeteners.
2. Move your body
I failed to exercise regularly 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 can do consistently. 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.
My 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.
Check out my post: How to start getting fit after 40
3. Prioritize sleep every single day
If you’re not getting enough quality sleep, it will be evident 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 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.
My 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. In my 40s, I switched to Korean skincare and never looked back.
Here are some key tips:
- 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: 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.
My tip: Castor oil and Almond oil have been a game-changer for me! I especially like using oils 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!
My life after 40 got really busy. I always have to be somewhere, kids need help with school, the house is always a mess, and I feel pressure to be on top of things every single day.
Here are some tips that help me feel better:
- Meditation: I like sitting on my balcony and meditating for a few minutes every morning. 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 who lift you up.
- Regular movement and exercise will also help you feel calmer 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, it will add up over time, and you will notice that it really affects your mood.
My tip: We go through a lot of hormone changes (perimenopause) in our 40s, and many natural ways and habits can help you feel calmer and satisfied. You just need to start slowly incorporating them into your routine.
6. Embrace your passions
Life after 40 is the perfect time to reconnect with your passions or explore new ones. Don’t be scared to try new things or return to your old habits.
I started journaling after 40, and really doubled up on the habits such as reading and exercising.
Here are some activities I try to do every single day:
My tip: Self-care after 40 means you need to bring back activities that help you feel better. For me that is exercise, reading, and spending time with friends.
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.
- Exercise and gratitude: After brushing my teeth, I spend about 20 minutes exercising. Sometimes, I lift weights; other times, I jump rope or use an elliptical machine.
- 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.
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 will help you feel better over time.
I don’t do everything in this post every single day. So don’t worry if you feel like you cannot keep up.
Just introduce one small change and see how that pushes you forward.
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