When it comes to healthy habits for women over 40, it can feel like there’s too much to fix and not enough time to do it. Life is busy, hormones are shifting, energy may be dipping, and you’re often caring for others before yourself. But what if improving your health didn’t have to feel like a part-time job?

Instead of stressing over complicated routines or punishing yourself with the latest diet trend, let’s bring it back to the basics. These four healthy habits—protein, fiber, movement, and water—are within your control and can completely shift how you feel each day. And better yet, they’ll help future-you thrive too.

1. Focus on What You Can Control

While sleep, stress, and mental health absolutely matter, they’re also affected by many factors that are out of your control—like your family, job, or environment. But your food, movement, and hydration? That’s something you can take ownership of today.

These healthy habits don’t require a complete lifestyle overhaul. You can start small and build momentum over time. Choosing what to eat, how to move, and how much water to drink gives you agency over your health without unnecessary overwhelm.

2. Protein and Fiber: The Underrated Powerhouses

Forget multi-step plans and confusing rules. One of the most sustainable healthy habits for women over 40 is simply making sure every meal includes protein and fiber.

Protein supports muscle preservation, hormonal balance, and satiety. Fiber supports digestion, blood sugar stability, and heart health. Not to mention that it reduces the risk of colon cancer. Together, they create meals that leave you full and energized.

After years of trying everything from Whole30 to carb-cycling to intermittent fasting, it’s become clear to me that getting enough protein and fiber consistently is what actually works long term.

3. Movement: A Gift to Your Future Self

Exercise doesn’t have to mean intense bootcamps or running marathons. In fact, one of the best healthy habits for women over 40 is consistency—not intensity.

We move now to protect our mobility later. Whether it’s strength training, yoga, walking, or dancing in your kitchen, every movement counts. You’re training now for the version of you who wants to pick up grandkids, travel with ease, or simply get off the floor without discomfort in 30 years.

I’ve been teaching group fitness for over 10 years now, and I am fascinated by the women who are in their 70s holding side planks with ease. Any time I’ve had the pleasure of getting to talk to one of them, I hear the same thing: they just kept low-impact movement a priority. Yoga, pilates, barre, stretching, light weight training, and walking has resulted in:

• Greater range of motion
• Better balance
• Maintaining flexibility
• Easier recovery times from surgery or illness
• More energy to play with their grandkids

As a 40 year old myself, I know that seems so far away. But I am so inspired by these women and therefore am training myself now so that I can be like them when I’m in my 70s, 80s, 90s, and maybe even 100s!

4. Water: The Most Overlooked Wellness Habit

It sounds boring, but it works. Hydration impacts your energy, digestion, and cravings more than you think. When you’re hydrated, you’re more likely to make better choices across the board—from what you eat to how you move.

If you struggle to get enough water in, start tracking it. Add flavor enhancers if you need to. Make it easy, visible, and accessible. Your body will thank you.

Ready to Go Deeper?

These four healthy habits—protein, fiber, movement, and water—are the foundation I return to again and again with my clients. They’re simple, doable, and most importantly, they work. Especially for women navigating the hormonal and lifestyle shifts that come with this decade.

If you want to learn exactly how to make these four habits part of your daily routine (without obsessing, tracking, or dieting), I created a free downloadable guide just for you.

👉 Click here to download: “The 4 Habits Women Over 40 Should Prioritize”
You’ll get practical tips, examples, and tools to feel confident and in control of your health again.