It’s surprising how little habits can accumulate. You may be a couch potato one day and training for your first 10K the next. However, because attempting to do everything may be stressful, we pondered which behaviors would provide the greatest bang for our dollars as we age. What did the experts have to say?
Increase your movement
Exercise is critical for women over the age of 40. “As women enter perimenopause and menopause, they may notice muscle loss, belly fat increase, and reduced metabolism and estrogen levels, which may be frustrating and disconcerting,” explains Mahri Relin, a certified personal trainer, and health and nutrition expert. Exercise on a regular basis can assist. According to Mimi Secor, a nurse practitioner and author, the advantages of regular exercise range from improved cardiovascular health to enhanced cognitive function, sleep, and weight control.
She advises at least 150–300 minutes of moderate-intensity aerobic exercise or 75–150 minutes of vigorous-intensity aerobic exercise per week, or an equal combination of moderate- and vigorous-intensity aerobic activity, for significant health advantages. This should be supplemented with moderate- to high-intensity strength exercise including all major muscle groups at least twice a week. “Strength training helps develop muscular mass, which boosts metabolism and slows bone density loss associated with osteoporosis,” Relin adds.
Maintain hydration
It’s a basic daily practice that’s easy to overlook: Drink enough water! Dehydration may have an effect on the body and brain within two hours, according to Krystal L. Culler, founder of the Virtual Brain Health Center. The brain is around 75% water, and dehydration can impair its capacity to operate, resulting in a loss of concentration, attention, memory, and mental clarity, as well as poor mood, headaches, fatigue, and sleep difficulties. “It is essential for our entire health and wellness, including our mood, to keep our brains properly nourished and hydrated,” Culler adds. She advises drinking around eight 8-ounce glasses of water each day — although the amount will vary based on your level of activity, medicines, and other health problems. Carrying a reusable water bottle when out and about, adding fresh fruit to your water, and sipping caffeine-free herbal tea are other methods to remain hydrated throughout the day.
Adjust your diet
It is not necessary to make major adjustments to your regular dietary habits; even tiny incremental modifications can have a significant influence as we age. If you haven’t already done so, now is the time to limit processed meals that include pro-inflammatory omega-6 oils, refined carbohydrates, and added sugars. “These are some of the meals that contribute most to weight gain and insulin resistance,” says fitness and nutrition expert Jill Brown. Lianna Nielsen, a health coach with Integrative Nutrition, believes that reducing sugar and items that function similarly to sugar — such as simple processed carbohydrates — is the one diet adjustment that would have the most impact on women over the age of 40. “Because sugar promotes inflammation, which is at the core of all sickness, lowering it also lowers our chance of acquiring a variety of diseases, including heart disease, cancer, and diabetes,” she explains.
Because our bones might get weaker as we age, adding more calcium-rich foods to our diets is essential, according to dietician/nutritionist Bonnie Taub-Dix. These include cheese and yogurt, canned salmon with bones, fortified almond milk, broccoli, chia seeds, and almonds. And, given that heart disease is the top killer of women, she is a strong advocate for consuming heart-healthy fats such as olive oils, almonds, and avocados.
Maintain relationships with friends, family, and acquaintances
Numerous studies demonstrate that those with strong social relationships live longer and that social isolation is associated with a range of health problems, including depression, heart disease, substance addiction, and cancer. That is why, according to Renee Exelbert, a professional psychologist and certified top personal trainer, it is critical to invest time and effort in developing social connections and relationships for general well-being. This may be as easy as phoning or messaging a friend or family member every day or hosting a ZOOM happy hour with your pals on a regular basis. “Friendships improve our confidence, alleviate stress, and enable us to connect with and flourish in the world,” Exelbert explains.
Obtain your z’s
Every expert we spoke with put getting a good night’s sleep high on their list of the most critical daily habits for general health and illness prevention. According to Kali Patrick, a sleep health consultant, the quality of sleep we obtain around middle age might have a long-term effect on cognitive performance. “Improving our sleep not only helps us feel and function better during our busy days and helps reduce our risk of developing long-term physical and mental health problems such as heart disease, stroke, diabetes/obesity, and anxiety/depression, but it also helps us maintain our mental sharpness as we age,” Patrick recommends that women get seven to nine hours of sleep each night and that, in addition to practicing good sleep hygiene (a quiet and dark environment, a regular schedule, and meal timing), as well as addressing underlying health issues such as sleep apnea, women should consider factors such as burnout, which can contribute to sleep problems. “The health concerns associated with burnout are vast and diverse, including cognitive and sleep disturbances,” she explains.
Meditate
What is one thing you can do every day that has been scientifically proved to delay the onset of physical symptoms of aging, maintain mental sharpness, and lengthen life? Meditate! “Meditation is an excellent method to untangle yourself from life’s internal and external pressures, allowing you to feel more focused and relaxed,” Kelly Page, a certified health coach, and meditation teacher explains. If you’re new to meditation, Paul Harrison, founder of The Daily Meditation (thedailymeditation.com), recommends beginning with anapanasati (mindful breathing). His step-by-step instructions for the practice are available here. Additionally, applications such as Headspace and Ten Percent Happier make it simple to include a regular meditation habit into your day, offering a diverse range of techniques and teachers.