A recent article in a daily newspaper published a research claiming that women between the age groups of 38-45 years in India were highly susceptible to self-criticism leading to depression that came from the changes happening to the body. A time which can be considered the most settled a person may ever feel, with career well established, children taking up their career goals upon themselves, health management still a decade or more to look into seriously and finance at the peak. But, the subtle changes that are happening now should be addressed before they rise into a unhealthy problem – depression - as a result of the change in skin libido - on a decline due to the hormonal changes. Stress - worries of children, parents and impending health issues. Also the time when all personal aspirations in terms of goals seem to have run out of their time. Alternately, a time of empty nest syndrome, when the world opens up again with new possibilities. Metabolism - which slows down at the rate of 4-5 per cent per decade or 100 calories per day, resulting in weight and fat gain bone density - starts dropping by about 1 per cent a year from your mid 30s for women, the hormonal changes are a precursor to the milestone achievement of menopause. This is a time of irregular periods that become painful and heavier due to the fluctuating hormones, the transition of which can begin up to 3-10 years prior to actual menopause.

With these milestones that one is aware to cross, it is advisable to take care of yourself in these times of transition. By following the below mentioned advisories will make this transition smoother, healthier and less stressful for men and women approaching their 40s. Eat breakfast everyday, it is called the most important meal of the day.

Get at least 30 minutes of physical activity every day - strength-training for 6 months can increase your resting metabolism (a study on men showed a boost of 7 per cent), so it burns calories even while you are resting. It also helps shore up bone, maintain balance, and avoid injury - important for protecting your skeleton both now and when you are older.

Increase the input of vitamin D, calcium and proteins in your diet. The interplay of hormones and the changing body conditions affect the energy intake requirement, especially in women. After harbouring through pregnancy, child birth and breast feeding, the nutritional requirements are intensified for impending old age. Fluid retention is common in the days leading up to a woman’s period because certain hormones encourage the body to hold salt (sodium).

Vitamin D supports the growth, development and maintenance of bones and helps regulate blood pressure and the activity of immune system cells like macrophages and T cells. Adequate vitamin D is required for the absorption of calcium in the bones. It also plays a critical role in promoting cell differentiation. Women who don not get enough vitamin D may be more likely to develop cancer, high blood pressure, osteoporosis and autoimmune disorders like rheumatoid arthritis and insulin-dependent diabetes.

Calcium is an essential intake for both men and women. As the body is losing its bone density every year, calcium taken in now helps body deal with osteoporosis as they hit past 55. In India, the calcium intake is much lower at 300 mg/day, which needs to be 1000 mg/day.

Proteins and omega-3 fatty acids. boosts levels of mood-lifting neurotransmitters in the brain, which can help relieve symptoms of depression, like slow thinking and poor memory. For older women at the risk of heart disease, omega-3 fatty acids can be a lifesaver. Research has shown that it can help lower bad cholesterol and increase good cholesterol levels in blood and maintaining heart health. Flax seeds, walnuts and spices are packed with omega-3 fatty acids.  

Get yourself screened periodically - this is absolutely essential. Some of the very basic tests you should keep yourself abreast which include - cholesterol and blood glucose and thyroid check at least every 5 years; blood pressure check every 2 years; vision and hearing check based on your individual needs. Every two years for glaucoma from the age of 40, or from the age of 35 if you have a higher risk of the disease because of family history or other medical conditions.

Visit the dentist twice a year for a routine cleaning and examination. Get a diphtheria-tetanus vaccine every 10 years; substitute one 10-year dose with diphtheria-tetanus-pertussis once before the age of 65. Monthly skin self-examination to check for new moles/changes.

Breast checks for women - regular self-checks or mammograms. It can be done by oneself at home to look for changes in the size or shape of the breast or nipple, changes in the skin over the breast such as redness or dimpling, lumps or lumpiness.

Health assessment for those at risk of developing chronic diseases, such as type 2 diabetes, hypertension, heart disease, etc. Due to the change in the lifestyle in India, the number of chronic cases has been on the rise and the number of deaths caused due to chronic diseases is double than the number otherwise. The health check helps you to detect and take action to prevent chronic disease. The check up is a routine examination that should be done annually for the doctor to be able to identify lifestyle habits or family history for any jarring risk factor.

A prostate check in case there are any possible symptoms, such as urinating more than twice a night or any difficulty in urinating in normal flow. Although routine screening is not recommended, any experience of the above symptoms or an enlarged prostrate should be immediately checked.