Midlife can bring on new challenges to our health and wellness. Often what worked for us before might not work at this stage of life, or we experience more barriers to implementing key wellness strategies. However, according to a study led by the Harvard School of Public Health, maintaining just five healthy habits can increase years lived free of chronic diseases. From the 2020 study, both men and women who practiced at least four or five of the healthy habits had more years free from diabetes, cardiovascular diseases and cancers. Check out the five habits that can help you master midlife and beyond.

1. Eat a healthy diet: Eating a balanced diet of fruits, vegetables, whole grains, protein foods, and fat-free or low-fat dairy products can not only help maintain our weight and fight off disease but also give us essential nutrients that may play important roles in age-related changes.
2. Exercise regularly: Midlife may be the most important time to be active. In addition to lowering your risk for disease and managing weight, physical activity can also help to enhance energy, promote bone and muscle strength, and improve sleep and mood. Aim for 30-60 minutes on most days and keep it fun to avoid boredom; mix up activities to help strengthen different areas of your body.
3. Keep a healthy body weight: Our muscles, hormones, metabolism, and other body systems are in flux as we get older. Because of this, we naturally tend to gain weight with age, to the tune of 1 to 2 pounds (lb) per year. However, not everyone will gain weight, especially if you engage in physical activity and proper nutrition to maintain a healthy weight.
4. Don’t drink too much alcohol: Limiting the amount of alcohol to two drinks a day for men and one drink a day for women (or less) is recommended at any age, but as we enter midlife, how our body processes alcohol changes and puts at risk for chronic disease.
5. Don’t smoke: If you don’t smoke, don’t start! If you do currently smoke and are ready to quit, get support. Avoid second-hand smoke when at all possible, as well.

This phase of life can be one of tremendous change, both physically and emotionally. Taking steps to care for your emotional and mental health is just as important as the physical steps. Physical activity, social interactions, and generating positive emotions are just some ways to care for your mental and emotional well-being.

To learn more about this topic specific to women’s health, sign up for the four-week group health-coaching series “Midlife Wellness for Women” starting on Wednesday, July 19 at 12:30 p.m. During this four-week series, Health Coaches Alison and Jessica will talk about considerations in women’s health and wellness to help you come up with a plan that works for you. Click here to sign up today.

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