What can I do to stay healthy?

Staying healthy in your 40s involves a mix of lifestyle choices and keeping up with health checks.

To help stay healthy, you can:

• quit smoking
• eat well
• limit your alcohol intake
• be physically active

This can help reduce your risk of:

• heart disease
• stroke
• diabetes
• obesity
• cancer

Quit smoking

You can get support to quit smoking from your doctor, who may recommend nicotine replacement therapy or other medicines to help.

Read about how to quit smoking, or try a service such as Quitline — call 13 7848.

Eat well

It's important to have a balanced diet and to stay within a healthy weight range.

Try to eat 2 serves of fruit and at least 5 serves of vegetables a day. Choose different types and colours. A healthy diet also includes:

• grains
• legumes or beans
• lean meats
• poultry — such as chicken and turkey
• fish
• milk, yoghurt or cheese

Limit sugar, saturated fat and foods with added salt.

Limit alcohol

Drink no more than 10 standard alcoholic drinks a week and no more than 4 standard drinks on any day.

If you are driving or taking part in risky activities, it's best not to drink at all.

If you have a condition that can be made worse by alcohol, your doctor may advise you not to drink any alcohol. This could include pancreatitis, hypertension or hepatitis, or other conditions.

If you are pregnant, breastfeeding or planning a pregnancy, it's safest not to drink alcohol.

Be physically active

Aim for at least 30 minutes of moderate-intensity activity on most — preferably all — days of the week.

Moderate-intensity activity raises your heart rate and includes activities such as fast walking or dancing.

Also include muscle-strengthening activities twice a week, such as push-ups or squats.

Any physical activity is better than none. Try to avoid sitting for long periods of time.

What health screening tests should I have?

Once you reach your 40s you should know about some conditions that start to become more common after this age.

Talk to your doctor about what tests you need based on your health and family history. You may be eligible for a one-off health assessment for people aged 45 to 49 years who are at risk of developing chronic disease.

Most healthy people in their 40s should have routine screening tests such as:

• a dental check-up
• a blood pressure check
• cholesterol and lipid tests
• skin cancer checks
• depression risk assessment

Every 3 years:

• have a diabetes risk assessment

Every 5 years:

• have a heart disease risk assessment
• have a cervical screening test(females)

What health problems are common in my 40s?

Some health problems may become more common in people aged 40 years or over, especially if you have other risk factors.

If you are an Aboriginal and/or Torres Strait Islander person ask your doctor when and how often to get health checks. Medicare rebates for preventive health checks are available for all Aboriginal and/or Torres Strait Islander people of any age through an annual health assessment.

Cardiovascular disease

Cardiovascular disease (CVD) includes heart disease, stroke and peripheral vascular disease.

You should have regular cardiovascular risk assessments — how often you need these tests depends on your risk factors. Your doctor will ask you some questions, test your blood pressure and cholesterol and check for other health conditions.

If you are an Aboriginal and/or Torres Strait Islander person these checks should start from age 30 years.

You can help prevent CVD by following the healthy lifestyle recommendations above, as well as by reducing high blood pressure and cholesterol.

High blood pressure

How often you need a blood pressure test depends on your cardiovascular risk.

Your blood pressure should be checked routinely from the age of 18 to screen for high blood pressure.

If your blood pressure is high you will need to follow the lifestyle recommendations to try to reduce it. Your doctor is also likely to prescribe medicine for high blood pressure.

Cholesterol and lipids

From the age of 45 years, you should have your cholesterol and lipids checked every 5 years. If you have a higher risk of cardiovascular disease this check should be every 2 years.

Aboriginal and/or Torres Strait Islander people are advised to have tests from age 30 years and should be checked at least every 2 years.

You can help maintain a healthy cholesterol level with exercise and a healthy diet. Your doctor may also prescribe medicine to lower your cholesterol.

Type 2 diabetes

If you are over 40 years of age, you should be screened every 3 years to see if you have risk factors for type 2 diabetes.

If you are at high risk for diabetes a blood glucose test should be done every 3 years.

If you've had an abnormal blood glucose result before, you may need yearly testing.

Aboriginal and/or Torres Strait Islander people should be screened every year for diabetes.

The healthy lifestyle recommendations can help prevent type 2 diabetes.

Kidney disease

If you are at high risk for kidney disease this should be checked every 1 to 2 years. Your doctor will arrange a blood test and a urine (wee) test.

Breast cancer

You should be familiar with the look and feel of your breasts and should see your doctor straight away if you see or feel any unusual changes.

Between the age of 40 and 49 years you can access a free screening mammogram through BreastScreen Australia. From 50 years of age, you will be actively encouraged to screen every 2 years.

Females with a family history of breast cancer may have an individual screening program developed by their doctor.

Skin cancer

If you are at high risk for skin cancer, you should have a complete skin check every 6 to 12 months. Ask your doctor about your risk.

If you notice any new or changing skin spots you should see your doctor.

Ensure that you are SunSmart and protect your skin from future sun damage.

Cervical cancer

If you're a female in your 40s, you should continue cervical cancer screening.

The cervical screening test has replaced the Pap test. It checks for human papillomavirus (HPV) and should be done every 5 years if you are aged between 25 to 74 years. HPV is a common infection that can lead to cervical cancer.

Prostate cancer

If you're a male in your 40s talk to your doctor about screening for prostate cancer. Not every male needs this screening test. It is recommended every 2 years from 45 years of age, if you have a family history of prostate cancer.

Colorectal (bowel or colon) cancer

If you're in your 40s and you have a family history of bowel cancer, your doctor may recommend you do a faecal occult blood test (FOBT). This is a type of bowel cancer screening test.

All Australians aged between 45 and 74 years are eligible to do a free bowel screening test every 2 years, through the National Bowel Cancer Screening Program. You can also get a bowel screening test kit from your doctor or pharmacy and take a sample of your faeces (poo), yourself.

Your doctor may also refer you for a colonoscopy, based on your bowel screening test results and your personal or family health history.

Tooth decay and gum disease

Here are some tips to help prevent tooth decay and gum disease at any age:

• Brush your teeth twice a day with a soft toothbrush and fluoride toothpaste.
• Use dental floss daily.
• Limit foods and drinks that are high in acid and sugar, especially between meals.
• Visit a dentist at least once a year.

Ask your dentist if there are special recommendations you need to follow, based on your personal situation.

Mental and emotional health

In your 40s, balancing work, family, and caregiving responsibilities can take a toll on your mental wellbeing. You can protect both your emotional and physical health by:

• managing stress
• seeking support
• addressing issues early — such as anxiety or low mood

Speak to your doctor if you are feeling depressed or anxious. They can assess your mental health using a mental health assessment tool if you:

• have a low mood
• have trouble sleeping
• struggle to control worrying thoughts
• experience suicidal thoughts

If you, or someone you know, is having suicidal thoughts and is in immediate danger, call triple zero (000). For help and support, call Lifeline on 13 11 14.

Resources and support

Call the Heart Foundation on 1300 36 27 87 for information. They support cardiovascular disease management, nutrition and healthy eating, blood pressure, quitting smoking and physical activity. They also outline their services in their Health Information Service guide.

For help to quit smoking visit Quitline or call 13 7848.

Read the Australian Government Physical Activity and Exercise Guidelines for all Australians.

Eat for health has a range of information and resources on diet and nutrition, and includes the Australian Dietary Guidelines.

You can call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.

Other languages

You can find Information in the Australian guide to healthy eating in a range of community languages.

You can download a Wellbeing: Invest in your life fact sheet in languages other than English.

Aboriginal and/or Torres Strait Islander peoples

WellMob Healing Our Way has social, emotional, and cultural wellbeing resources.

Get tips on quitting smoking by calling Quitline for Aboriginal and Torres Strait Islander Communities on 13 7848.

View the Aboriginal and Torres Strait Islander guide to healthy eating.

Read the Alcohol and Drug Foundation information sheet on alcohol and how to stay safe.