Dr Jaime Lee: Health-checks for women over 40

ARTICLE

1 September 2024

6 min read

As your body ages, it changes – and so do your health needs. AIA Ambassador Dr Jaime Lee recommends nine key health checks to help women over 40 understand their physical, emotional, and mental health as they explore life in their forties and beyond.

To talk about why it’s valuable for women over 40 to be aware of their health, we need to consider the broader biopsychosocial context and physiological changes that may start happening at this stage of life.

In general, a woman over 40 might have a lot of responsibilities and not a lot of time for herself. She may be mid-career, with or without growing children, paying for housing and bills, and she may even have ageing parents to care for. She’s likely juggling her own personal relationships, hobbies, and interests. On top of that, most of my clients are exploring deeper questions: Who am I? Who am I to become? What is my purpose in life? Do I stay in this relationship or not?

Navigating the complexity of life can lead to a lot of stress, which can potentially become chronic.

Chronic stress floods our bodies with an excess of stress hormones that affect every organ in our bodies, as well as our mental health. Chronic stress can:

make us feel anxious or depressed
suppress immunity
elevate blood pressure
increase the risk of diabetes, cancer growth, obesity, and cardiovascular disease
narrow the blood vessels
thin the bones
impair essential cognitive and emotional circuits in the brain.

And as we age, our cell cycle turnover is at more risk of dysfunction, which compounds the risk of illness.

Knowing your health empowers healthy choices

Once you know the baseline of your own health, it’s easier to spot unusual symptoms. For example, learning your own signs for burnout, anxiety, exhaustion, and overwhelm (such as tightness in the chest, difficulties sleeping, irritation, or bowel movement irregularities) can help you take steps to reduce stress.

Understanding your health is not something you need to do on your own, either. Building a trusting relationship with your GP and psychologist, and having regular discussions with them, helps them get a sense of your health baseline as well. It can take time to find the right health team, but investing in finding a good fit ahead of time is invaluable so that when you really need support, you’re not struggling to find someone. It’s like taking out a good insurance policy ahead of time, not when the house is burning down.

If you’re ready to tune in to your physical, emotional, and mental health and wellbeing as you navigate life in your forties, here’s my checklist of nine health checks you can turn into healthy habits.

1. Mental and emotional health check-ins

This is the most important health check for a woman over 40. Regular mental health sessions can have profound effects on our health, helping us reduce stress, attend to emotions (overt or repressed), and take care of our mental wellbeing.

At least 3 or 4 times a year, book a 60 to 90-minute session with a therapist. If you don’t have a therapist, a GP is a great first step (just note you will likely need to book a longer appointment than a normal check-up). Your GP can conduct an initial assessment and give you a referral to see a psychologist for up to six Medicare-rebatable sessions.

Get rewarded for making time for your mind

Have you explored the Mental Wellbeing Benefit in the AIA Vitality app?

AIA Vitality members can complete the Mental Wellbeing assessment to earn 750 Points and receive personalised tips to help you build your mental wellbeing.

AIA Vitality connects you with tools to help you take care of your mental wellbeing – and earn up to 1,200 Points each membership year – by reading, watching, and listening to the self-guided resources. And by tracking sleep, mood, and mindful activities, you could earn up to 5,000 Points per membership year.

All Points go towards achieving your next AIA Vitality Status, unlocking more discounts and rewards as you progress.

2. Annual health check-ups with a GP

Once a year, book a GP check-up to measure your blood pressure, heart health, diabetes risk, skin checks, breast checks, and overall health.

This appointment will involve a conversation about your physical and, ideally, mental health, as well as a physical exam and blood tests. The blood tests will evaluate your cholesterol levels, blood health, liver and kidney function, and glucose levels.

Your GP might suggest other tests as well, depending on risk factors or results. Some lifestyle factors – such as smoking, poor diet, and alcohol – increase the risk of cancer, heart disease, stroke, diabetes, and obesity. And any family history of heart disease, high cholesterol, diabetes, and stroke are also worth discussing with your GP at your annual check-up, as they may require more frequent visits to support healthier lifestyle choices.

Additionally, when you are a member with AIA Vitality, you can receive up to 3,000 Points by completing your AIA Vitality Health Check via the AIA Vitality App – a free and fast check-up that takes just 15 minutes.

3. Skin checks for skin cancer screening

Australia has one of the highest rates of skin cancer, including melanoma, in the world¹. The good news is it’s largely preventable and early detection saves lives.

Once a year, book a skin check with your GP or dermatologist to get a baseline map of your moles and monitor any changes. During the check, your GP may take photos of your skin or do a biopsy of any spot that looks suspicious.

A skin check is especially important if you have fair skin or have had skin cancers in the past.

Have you completed your AIA Vitality Skin Self-examination?

Each year in Australia, around 80% of all newly diagnosed cancers are skin cancers².

The AIA Vitality skin examination is a short, guided video that helps you check your skin at home. By watching the video and completing your skin check, you can earn 1,000 AIA Vitality Points that go towards advancing your AIA Vitality Status.

It’s a simple way to stay proactive, detect melanoma early, and deal with it before it becomes dangerous.

4. Cervical cancer screening

Regular and routine cervical screening is necessary for all women over 25 to detect human papillomavirus (HPV), a virus that causes changes in the cells of the cervix that can potentially lead to cervical cancer. Australia has one of the lowest cervical cancer incidence and death rates in the world³, largely thanks to our national screening program and scientific breakthroughs with the HPV vaccine.

From 40, continue to book regular cervical screening tests (which have replaced Pap tests) with your GP, or make an appointment to self-collect. If there are no cervical changes that require monitoring, cervical screening frequency is every 5 years to stay on top of this preventable cancer. AIA Vitality Members who complete their cervical cancer screen tests earn 1,000 AIA Vitality Points each membership year.

5. Breast self-checks, and breast checks with a GP

Around 1 in 7 women are diagnosed with breast cancer in their lifetime⁴, so it’s good to do regular breast self-checks every 3–6 months and get familiar with the look and feel of your breasts. If you notice any lumps or changes, book in to see your GP. In your annual check-up, your GP can also examine your breasts, but ongoing self-checks are the key to early detection.

6. Mammograms for breast cancer screening

Unless you have a family history of breast cancer or have had breast cancer in the past, regular mammogram screening usually begins at age 50, as this is when the majority of breast cancer cases occur in women⁵. However, women in their forties can choose to have free mammograms through BreastScreen Australia. Speak with your GP about what frequency best suits your situation. Women aged 50+ who complete a Breast Cancer screen receive 1,000 AIA Vitality Points every membership year.

7. Bone density tests

Also known as a DEXA scan, bone density tests are particularly important for women in their forties who have gone through menopause. Early menopause can increase your risk of osteoporosis, where your bones become less dense and you are more prone to fractures. Your GP will give you a referral to see a radiographer to get the bone density test, and follow-up will depend on the results.

8. Annual dental check-ups

No matter your age, going for a yearly dental check-up with your dentist is so important to help you look after the health of your teeth, gums, and mouth. (And good news if you’re an AIA Vitality member: you can earn 1,000 Points each membership year by going for a general dental check-up.)

9. Regular eye tests

It’s normal for our eyes to change as we age. From 40, you might start noticing a difference in how clearly you see things at a close distance, which is due to a natural condition called ‘presbyopia’⁶. An eye test every 2–3 years with your optometrist can monitor any major change in long- or short-sightedness, as well as check for glaucoma. It’s a good idea to have eye tests more regularly if you have risk factors for diabetes or high blood pressure, or you have any family history with eye disease. And, if you’re an AIA Vitality member: you can earn 1,000 Points each membership year by going for an eye check.)

Check in on your lifestyle

Of course, routine health checks are just one part of our journey towards a long, happy life.

Alongside your health-check checklist, I recommend adopting these small but important lifestyle habits and behaviours to help you stay healthy and age well as you head through your forties and beyond.

Give yourself permission to have “me” time so that you can rest and reset regularly. Every day, try to give yourself 15 minutes in the morning and evening to be with yourself. You may want to practise mindfulness or dance around to your favourite playlist.
Dedicate time pursuing interests and hobbies that make you feel alive – away from the family, work, and obligations.
Invest in healthy relationships and social connections – with friends, with mentors, with colleagues. Remember, these relationships should give you energy, not drain you.
Get regular exercise 3–5 times a week with a mix of cardiovascular, flexibility, and strength building. Even walking for 30–60 minutes every day is a good habit that gets your body moving and avoids a sedentary lifestyle.
Meditate for 5–10 minutes every day. (Why not try a guided meditation from the AIA Ambassadors?)
Eat a healthy, balanced diet of nutritious food. (The AIA Vitality Eat Well Guide is full of delicious recipe inspiration.)
Prioritise sleep to make sure you get 7–8 hours each night. You want to feel well rested in the morning. If you don’t feel well rested, you may need more sleep. Here are 8 things you can do to help build great sleep hygiene.
Drink 2 litres of water a day and limit your alcohol intake.
Quit smoking, if you do.

Footnotes

¹ https://www.cancer.org.au/cancer-information/types-of-cancer/skin-cancer

² https://www.cancer.org.au/cancer-information/types-of-cancer/skin-cancer

³ https://www.cancer.org.au/clinical-guidelines/cervical-cancer/cervical-cancer-screening/cervical-cancer-in-australia

⁴ https://nbcf.org.au/about-breast-cancer/breast-cancer-stats/

⁵ https://nbcf.org.au/about-breast-cancer/breast-cancer-stats/

⁶ https://www.mayoclinic.org/diseases-conditions/presbyopia/symptoms-causes/syc-20363328#:~:text=Presbyopia%20is%20the%20gradual%20loss,worsen%20until%20around%20age%2065

Dr. Jaime Lee

Dr. Jaime Lee is the Founder and CEO of Health Quotient, a company dedicated to transforming workplaces around the world by inspiring individual health and whole organisational renewal through leadership keynotes, workshops and mentoring. With experience as a medical doctor, public health specialist, corporate strategist, speaker and facilitator, Dr. Jaime works with global companies to help them sustain high performance teams in an integrated and healthy way.

Disclaimer:
Copyright © 2024 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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