10/23/2026
Here are five habits worth starting a decade early:
💪 Strength train 2-3x a week: Muscle and bone density both start declining in your 40s, and perimenopause speeds up bone loss as estrogen drops. Resistance training is one of the few habits that helps maintain both at once.
🥚 Get serious about protein: Most women under-eat it relative to what’s needed to hold onto muscle as metabolism shifts. Aim for 25 to 30 g at each meal instead of saving most of it for dinner.
😴 Build an actual sleep routine: Perimenopause disrupts sleep in ways your 20s never did. A consistent wind-down matters more now than it used to.
🩺 Know your numbers: Blood pressure, cholesterol, blood sugar, bone density. Your 40s are the decade to set the baseline so anything that shifts later is easy to catch. Ask your clinician when bone density screening makes sense for you.
🧘 Manage stress instead of just tolerating it: Chronic stress in this decade shows up physically: sleep, midsection weight, energy. Walks, breathwork, and real downtime all pay off more now than they did before.
None of this is groundbreaking. It’s just the habits that work when you do them consistently.
