Gaby
Once people cross the 40-year mark, they often start to “hit the brakes”: reactions slow down by about a quarter, forgetfulness creeps in, and absorbing new information becomes more challenging. Along with a decline in brain function and biological activity, everyone faces the inevitable aging challenge—menopause. Both women and men need expert advice on navigating the changes that come with this complex period. Let’s discuss how to maintain health and quality of life during hormonal shifts in the body.
She
The body begins preparing for menopause (the cessation of menstruation) several years before it actually occurs. Understanding this is crucial to avoid panic when periods become irregular and eventually fade away altogether. As ovarian function gradually declines, levels of progesterone and, subsequently, the female sex hormone—estrogen—also decrease.
Symptoms of Approaching Menopause
During this time, signs of menopause start to manifest: in the so-called perimenopause, the duration of menstrual cycles changes (periods become less frequent and eventually stop altogether), skin loses its elasticity and wrinkles appear, hair thins and falls out, and fluid retention leads to swelling and a feeling of heaviness. Additionally, weakened bladder and urethra muscles complicate urinary control, libido decreases, premenstrual mood swings occur, sleep disturbances arise, hot flashes, breast tenderness, and increased sweating are noted. The menopausal syndrome tends to be more pronounced in women who experienced significant premenstrual syndrome in their youth.
Factors Influencing the Severity of Changes
Clinical guidelines suggest that the appropriate age for menopause onset is between 46 and 54 years. Early menopause (ages 40-45) and premature menopause (before age 40) can be influenced by hereditary factors (a family history on the maternal side), gynecological and somatic diseases, as well as lifestyle conditions such as diet and work. Women who have given birth to two or more children and breastfed for at least six months are generally better prepared for perimenopause. A woman’s emotional state is also significant: her satisfaction with life, career, and social status plays a role. Doctors recommend at least seven hours of sleep and at least thirty minutes of moderate physical activity each day.
More Attention to Yourself
Moderation is the key word for life after 40. Between the ages of 40 and 50, women should shift to a more measured and calm lifestyle. It’s time to love yourself and slow down: avoid stress, rest more, choose activities that bring joy, and engage in pleasant conversations. Finding pleasure in nature and enjoying interesting hobbies can be beneficial. Make friends with exfoliants, scrubs, anti-aging creams, and sunscreen. Doctors urge women to monitor their weight, practice walking, and engage in moderate physical activities like yoga, swimming, or cycling. Due to decreased body flexibility, it’s important to include stretching exercises in workout routines. Physical activity should be comprehensive: incorporating strength and aerobic training while developing balance and coordination.
Doctor’s Visits
In addition to urinary incontinence and weight gain, the risks of developing serious health issues increase after 40: cervical and breast cancer, ischemic heart disease and hypertension, heart attacks and strokes, atherosclerosis and osteoporosis, vision problems, and urogenital diseases. Therefore, it’s essential to visit not only a gynecologist annually (for Pap smears, mammograms, or breast ultrasounds) but also a dentist (as dental health is linked to gastrointestinal and pelvic organ health) and definitely an ophthalmologist: from this age, regular eye pressure checks are necessary to prevent and timely diagnose glaucoma—a serious condition that can creep up asymptomatically and, if missed, can lead to irreversible blindness.
He
Men also have to navigate their own version of menopause (and so do those close to them: don’t expect peace). The midlife crisis often involves a reevaluation of life values and a desire to halt the aging process.
Starting Life Anew
The male equivalent of menopause is called andropause. This phase, akin to female menopause, typically occurs between the ages of 45 and 50 due to a decline in testosterone levels. Sometimes this period is not marked by significant symptoms, but other times it can be quite pronounced. The most vivid manifestations of the male crisis often occur between the ages of 37 and 42. This is when physical strength wanes and a sense of purpose diminishes. After 45, men may also face the objective crisis of an “empty nest”: children have flown the coop, concerns about offspring are behind them, and it becomes unclear what goals to pursue next. Men may feel compelled to change jobs, careers, or personal lives. Reflecting on youthful dreams and unfulfilled aspirations, many devalue their achievements and rush to rectify their situation.
Dissatisfaction with Oneself
In the eyes of many women, a man over 40 not only retains his attractiveness but may even flourish. However, men often see things differently. They frequently look in the mirror and see a flabby body, a protruding belly, and bags under their eyes. These physical changes can be disheartening, leading to apathy and dissatisfaction. Men who are used to taking care of themselves often feel this more acutely. With declining libido and erectile issues, emotional downturns are inevitable. The former macho man comes to a sad realization that he is no longer the alpha male. It may feel as though life has passed him by or lost its meaning. To cope with these anxieties, many seek validation of their masculinity and a new “target” for their affections. Pursuing younger partners serves to bolster self-esteem, elevate social status, and fulfill a desire to experience fatherhood once more before life’s end.
Clinical Picture
Symptoms of male menopause include: loss of muscle mass, hair loss, decreased libido, lowered self-esteem, mood swings, irritability, lethargy, and insomnia. The normal duration of the male midlife crisis is up to three years, but it can extend to five to seven years. If it lasts longer, it’s advisable to consult a specialist: negative situations should be addressed with a psychologist or psychiatrist. Other medical professionals may also be necessary. After 40, men typically face increased risks to prostate health. Monitoring prostate enlargement is crucial, as it may not always be benign. Regular screenings can help detect prostate cancer early. Necessary tests include those for thyroid-stimulating hormone and parathyroid hormone.
How to Help Yourself?
Men’s health after 40 depends on physical activity, maintaining testosterone levels, balanced nutrition, quitting smoking, limiting alcohol, engaging in regular sexual activity, practicing safe sex, periodic urological check-ups, and annual blood tests for tumor markers (mandatory after 45). It’s important to get enough sleep, strive for harmony within oneself, maintain a positive outlook, drink plenty of water, consume quality food, reduce starchy foods, and stimulate collagen and elastin production. Remember, according to the UN classification, a person aged 18 to 44 is considered young, while those aged 45 to 59 are classified as middle-aged. Thus, turning 40 is a golden midpoint between the past and a new life that can and should be lived fully and meaningfully.
