Thriving Through the Decades: Wellness for Women 40 to 70, and Beyond

Aging is often seen through a lens of limitation, but what if we changed the narrative? For women navigating their 40s to their 70s and beyond, each decade brings unique challenges and profound opportunities for growth, wellness, and self-discovery.

Thriving isn’t about defying age; it’s about celebrating each day, year, and decade, supported by a strong foundation of physical, mental, emotional, and spiritual wellness.

Each decade lays the foundation for a healthier, more fulfilling future, enabling you to age gracefully and continue enjoying the activities you love - both now and in your Executive Encore years. For example, if your encore plans include travel, consider how the wellness habits you cultivate in your 40s and 50s will directly impact your ability to fully embrace those adventures in your 60s and 70s and beyond. Investing in your well-being today ensures the vitality and freedom to make the most of tomorrow.

This blog delves into how women can flourish through every stage of life by addressing their unique needs and navigating life’s transitions. With insights, personal stories, and resources, it offers guidance to help you live with purpose, balance, and joy.

Disclosure: The insights and practical tools in this blog come from my research and personal experience as a woman who has experienced transitions from my 40s through to my 70s. I encourage you to practise self-responsibility and due diligence in conducting your research and building a strong and knowledgeable professional healthcare team to support you through your transitions.

Physical Wellness
Decade-Specific Insights

• 40s: Hormonal shifts often begin here. Focus on maintaining a nutritious diet, integrating weight-bearing exercises to maintain and improve bone density, and scheduling regular health screenings like mammograms and gynecological tests. Watch for signs of peri-menopause and develop your strong voice for self-advocacy. Listen to your intuition about your health. Never allow your symptoms to be dismissed or your concerns to be trivialized. I have encountered women in their early 40s who were dismissed as being "too young" to have cancer, only to be diagnosed a year later with advanced-stage breast cancer.
• 50s: Menopause brings changes in metabolism, muscle mass, and energy levels. It's time to reevaluate your "wellness goals". What does fitness mean to you at this stage? What does the future of fitness look like to you, and what benefits are you aiming to achieve? It's also time to reassess your diet. Some foods you nimbled on with minimal effect on weight and energy now come back to "bite you." The conventional approach to fitness and balanced nutrition is failing women. Women’s needs continually evolve, influenced by hormonal changes and a fluctuating metabolism.

Fun(?) fact: Women from the Baby Boomer generation - and possibly their mothers - were among the first to experience menopause as a large-scale population. Historically, the medical field has predominantly studied health through the perspective of the male body, leaving it ill-equipped to address the unique challenges faced by the increasing number of women navigating perimenopause and menopause. Unfortunately, the outcome has once again reinforced negative stereotypes, trivialized experiences, and perpetuated ageism aimed at women.

• 60s, 70s, and Beyond: Prioritize bone health, joint care, flexibility, balance, and heart health. Activities like yoga, walking, and swimming can help maintain mobility and vitality. Maintaining balance is essential for preventing falls, yet traditional advice often overlooks the vital role of strength in supporting good posture, particularly when it comes to women's health. As women age, posture can gradually deteriorate, often leading to advanced kyphosis, loss of lumbar curvature, and uneven shoulder heights by their 80s. These changes not only affect physical appearance but can also hinder daily activities and diminish overall quality of life.

Strategies for Thriving Physically - Simple, But Not Easy.

• Stay active daily. Do whatever you can, whatever you want to do. Just move and stretch. No organized class or equipment is required - just your optimistic mindset and your body. 
• Consult healthcare providers who specialize in women’s health and are knowledgeable about your specific phase of life.
  • Discuss your unique needs and ensure you’re getting adequate calcium, vitamin D, and any other necessary supplements.
  • As a caregiver for someone in their 80s, I had the opportunity to consult with a gerontologist and a nurse practitioner specializing in aging wellness programs. I learned that vitamins like B12 become increasingly critical as we age. Make sure your healthcare provider is committed to reviewing your personal wellness needs to help you stay healthy and thriving.
• Never take your pharmacist for granted. Pharmacists are the guardians of all things pharmaceutical, a valuable source of knowledge who can guide you through the often complex world of medications. Don’t hesitate to ask questions or share concerns about side effects or drug interactions. Your pharmacist is there to help.
• Visit your dentist regularly to ward off pain and discomfort that could be caused by dental issues. Not only can your dentist help keep your teeth and gums healthy, but she can also identify potential problems early on to prevent more serious issues in the future.
• Prioritize sleep hygiene, as quality restorative sleep is essential for overall wellness.

Mental and Emotional Wellness
Decade-Specific Insights

• 40s: Career pressures and family responsibilities can compound stress. This phase is the time to develop habits and strategies that protect your mental and emotional wellness: setting boundaries and seeking therapy or coaching if needed.
• 50s: For many women, this marks a period of profound emotional transformation. Some are navigating an empty nest, losing older family members, reassessing career goals, or being sandwiched by generational caregiving responsibilities. Emotional health plays a key role as relationship dynamics shift and women are plunged into defining a new identity personally and professionally. This phase of life introduces a mix of challenges and triumphs, deeply impacting mental and emotional well-being.
• 60s, 70s, and Beyond: This phase begins with a notable shift in freedom for personal reflection and rediscovery. For many women, the 60s is a decade of intensified switching of focus on career success and caregiving responsibilities with the personal desire to adapt a different lifestyle. This is a moment to reflect with gratitude, let go of harmful comparisons, and embrace the journey toward self-actualization and joy. It’s an opportunity to pursue new passions, nurture meaningful relationships to create bonds, and cultivate mindfulness as you look ahead with purpose. As you enter your 70s, it’s the perfect moment to prioritize yourself and safeguard everything you’ve worked hard to achieve.

Strategies for Thriving and Prioritizing Mental and Emotional Self-Care

• Connect and Create an Unbreakable Bond with Yourself: Take time to nurture the most important relationship in your life - the one you have with yourself. This connection will be your longest and most enduring. Treat yourself with kindness and compassion, free from guilt and comparison, and allow space for self-discovery and growth.
• Connect and Create Strong Bonds with Others: Surround yourself with a circle of inspiring women, both younger and older. Be intentional in choosing those who uplift, support, and motivate you to grow. Prioritize meaningful connections over simply building a network of acquaintances.

Spiritual Wellness
Decade-Specific Insights

Spiritual well-being isn’t limited to religion; it’s about finding meaning, fostering connection, and cultivating inner peace to support your deep inner work and growth.

• 40s: Begin exploring your purpose beyond societal or family expectations.
• 50s: Engage in practices from mindfulness to advocacy to deepen personal fulfillment.
• 60s, 70s, and Beyond: Reflect on your legacy and the wisdom you’ve gained. Mentoring or giving back can bring a deep sense of purpose, offering a meaningful return on the investment in yourself while creating a lasting impact.

Strategies for Spiritual Personal Growth and Self-Discovery

• Start each day with your unique greeting and be intentional about experiencing a sense of awe throughout the day. If that feels too ambitious, take a few moments during the day to pause and experience something awe-inspiring. Raise your gaze from your devices and desk, and look beyond the limits of your immediate surroundings. Recognizing the magic in everyday life can transform your perspective and nurture your mental, emotional, and spiritual well-being.
• Discover effective techniques to cultivate mindfulness and achieve a productive flow state.
• Participate in causes you’re passionate about to build meaningful connections and experience a more profound sense of fulfillment. Be selective and discerning to conserve energy. What matters most to you?

Personal Stories - Removing Limitations and Elevating Wellness

Real-life success stories are powerful, relatable sources of inspiration. Over the past few decades, I’ve had the privilege of working with many incredible clients, and their journeys continue to resonate with me. Though names have been changed to protect their privacy, their experiences are universal - stories that may even remind you of someone you know.

Explore the Executive Encore Real-life Success Stories page to discover how these women are remastering their lives and work to elevate their wellness. Subscribe to the Sunday Encore newsletter and Executive Encore video podcast for more inspiring stories of women overcoming challenges to achieve growth and success.

• Karen, 43: Balancing the demands of raising teens, nurturing her relationship with her partner, managing a high-profile career, and dealing with perimenopause left Karen feeling stuck in "survival mode."
• Lois, 59: After dedicating two decades to advancing corporate goals at the expense of her health, wellness, and personal aspirations, Lois was both stunned and relieved to receive a "retirement package" from the company she had faithfully served.
• Joan, 72: "When my sister was let go from her demanding senior executive role, and I felt the pull to try something new, we made a bold decision."

Conclusion

Aging is not a one-size-fits-all journey—it’s a unique, empowering, and fulfilling experience. By prioritizing physical, mental, emotional, and spiritual wellness, women can embrace each stage of life, evolving gracefully with every passing decade.

Take charge of your journey from 40 to 70 and beyond, making each chapter richer and more rewarding on your terms. Thriving through the years means adopting a holistic approach to wellness—one that fosters connection and celebrates shared experiences. Whether savoring delicious meals, engaging in purposeful movement, or nurturing meaningful relationships, these simple yet powerful practices combat isolation, promote independence, and create a sustainable, joyful way of life.

Resources

Discover personalized recommendations designed to align perfectly with your wellness journey.:
Books

• Breaking the Age Code by Becca Levy, PhD
• The Upgrade, How the Female Brain Gets Stronger and Better in Midlife and Beyond, Louann Brisendine, MD. Note Chapter 15 So Many Transitions.
• Women, Aging & Myths: 10 Steps to Loving your Long Life by Patrick Roden, PhD Gerentology
• Goddesses Never Age by Dr. Christiane Northrup

Other books by Dr. Chistiane Northup

• Women's Bodies, Women's Wisdom: Creating Physical and Emotional Health and Healing
• The Wisdom of Menopause (4th Edition): Creating Physical and Emotional Health During the Change

Apps and YouTube

• Search for meditation, relaxation, and sleep story apps that fit you.
• Search for nutrition and fitness tracking apps to support your motivation.
• Search for nutrition and fitness videos to support your transitions.

Executive Encore Blog

• Search the Encore Blog for topics from "awe" to "self-actualization."

Call to Action

• Share this blog post with friends ready to take charge of their wellness.
• Subscribe to the Executive Encore newsletter for weekly content for women remastering their lives in their 40s, 50s, 60s, and beyond.
• Subscribe to the Executive Encore video podcast, featuring insightful interviews with carefully selected guests who share their expertise and wisdom with our community.
• Visit my website to learn about programs designed for women executives and business owners. You can also download one or more of the current resources.
• Join our online community to connect with other vibrant women on this incredible path. Email [email protected], Subject line: ExecutiveEncore Community
• Book a personalized Executive Encore complimentary 30-minute call to learn how we would work together to map out your thriving decades ahead.