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
• dementia

Quit smoking

You can get support to quit smoking from your doctor or pharmacist. They 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.

Prevent dementia

Taking care of your brain and body earlier in life helps reduce your chance of developing dementia later.

The most preventable form of dementia is vascular dementia. In your 40s, you can take action to reduce your risk factors for conditions that damage blood vessels and reduce circulation.

You can:

• be physically and socially active
• follow a healthy lifestyle — avoid smoking, eat well and limit alcohol
• have your cholesterol and blood pressure checked
• protect your head from injury, and protect your hearing and vision
• look after your mental health by managing stress, anxiety, low mood and depression
• reduce exposure to air pollution

Talk with your doctor about how to reduce your chance of dementia and cardiovascular disease.

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
• a diabetes risk assessment

Every 5 years:

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

Once you reach age 45, you can do a free bowel cancer screening test every 2 years. This is for early detection of colorectal cancer.

If you smoke or used to smoke, your doctor may check your risk of lung cancer.

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 Aboriginal and Torres Strait Islander peoples, ask your doctor when and how often to get health checks. Medicare rebates for preventive health checks are available for all Aboriginal and Torres Strait Islander peoples 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 heart health checks — 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 Aboriginal and Torres Strait Islander peoples, 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 Torres Strait Islander peoples 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 test result before, you may need yearly testing.

Aboriginal and Torres Strait Islander peoples 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 your kidney function 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.

If you are between the age of 40 and 49 years, you can access a free screening mammogram through BreastScreen Australia. Starting from 50 years of age, you will be actively encouraged to have screening 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 always protect your skin from the sun.

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, ask your doctor about screening for prostate cancer. Not every male needs this screening test. If you have a family history of prostate cancer, the recommendation is to have the screening test every 2 years from 45 years of age.

Colorectal (bowel or colon) cancer

If 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 get a bowel screening test kit from your doctor or pharmacy and take a sample of your faeces (poo) yourself. After the age of 50 the kits are posted to you when your test is due.

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

It's important to prevent tooth decay and gum disease, which can cause health problems by:

• brushing your teeth twice a day with a soft toothbrush and fluoride toothpaste
• using dental floss daily
• limiting foods and drinks high in acid and sugar, especially between meals
• visiting 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

Use the healthdirect Service Finder to book a heart health check with a doctor.

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 information and resources on diet, nutrition and 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 to speak with you 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.

Aboriginal and 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 Eat for Health Aboriginal and Torres Strait Islander peoples guide to healthy eating.

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