One of the many wonderful things about getting older is that we are becoming more self-aware with each passing year. It almost feels like an obstruction has been lifted from our eyes, allowing us to see, understand and appreciate ourselves even more. We can be honest and authentic with ourselves, make better life choices and generally not give a darn about who thinks what about us. We’re more introspective and realize that savoring today will make beautiful memories tomorrow. I know for myself, I’m my best self at midlife.

With this glowing self-realization also comes some a few ugly truths that perhaps we’ve managed to tamp down into the deep, dark recesses of our minds. We’re not youngsters anymore. That can come with its own set of complications and, if we’re not careful, can lead to a diminished quality of life as we continue to age.

I don’t know about you, but I don’t want that for myself. So what can we do to help facilitate that connection between midlife women and healthy aging?

1. Muscle and Strength Training

When I was in my 30s, the StairMaster machine became my BFF. Oh, how I loved that contraption. Back then, I would do a 30-minute set at a ridiculous rate, rest for a minute or two, and then launch into another 30-minute set. When I was feeling particularly feisty, I’d go for a third round. All I ever thought about was cardio.

Now that I’m in my 50s, I know my body demands more of me to stay fit. Simply burning calories won’t cut it. Instead of allowing our level of physical activity to diminish as we age, we should be stepping up (no pun intended) our game. It’s time to change how we thing about midlife women and healthy aging.

Ladies, strength or resistance training is where it’s at. Building muscle is good for us. Unfortunately, we lose muscle as we age. Did you know that people who are sedentary can experience a 3% to 5% muscle mass loss (known as sarcopenia) from the age of 30? And with that loss of muscle comes less mobility, weakness and higher risk of fractures from falls (think broken hips, arms or legs…). An added bonus of strength training: it can help strengthen and protect your bones and prevent osteoporosis-related fractures.

To help build and maintain muscle, there are a few things we can do. In addition to exercising/strength training, incorporate more protein (which helps build up muscle), omega-3 fatty acids, vitamin D and creatine into our diets.

[For more on exercise, listen to this podcast episode featuring Nicole Sanders and Rene Syler of Ladimax Lifestyle.]

2-7. Sharp as a Tack

It’s not just our bodies that we need to engage. Our brains need a workout, too. There’s a link between cognitive and physical activity resulting in a decreased risk of dementia, according to a recent Neurology^[1] study. To stay mentally sharp, try one or these tips:

• 2. Learn something new. When you take on a skill that you don’t usually do, this can help keep your brain engaged.
• 3. Limit or eliminate cigarette and alcohol consumption. You already know this, so I’m just preaching to the choir.
• 4. Be the social butterfly. Having a network of friends helps you stay connected, reduce loneliness and may help thwart depression.
• 5. Get active! Yes, I’m beating a dead horse here, but exercise has so many great benefits, including maintaining the flow of blood to your brain.
• 6. Eat brain boosting foods. When it comes to the brain foods, studies show that some foods are excellent in slowing mental degeneration, help reduce brain fog and help you think more clearly, promote healthy brain cells, helps improve your memory and more. Get into the good stuff: blueberries, spinach, sardines, eggs, salmon, flax seeds, avocado, walnuts, broccoli, and more. Check out this list for more of the good and the bad.
• 7. Play a game or two. It may sound cliché, but bingo has surprising benefits. Not only is it a fun social activity, it also helps stimulate your sense of touch, sight and hearing. Jigsaw puzzles may take you back to your childhood, but they’re also another great brain stimulant with the added benefit of having a calming effect. And let’s not forget crossword puzzles, which activates memory recall.

8. Snoozefest

Get your ZZZZZs. Look, who are you kidding? You can’t party through the night like a rock star, roll into the house at 5:00 a.m., grab a couple hours of sleep and then start your day fresh, alert and energized. That was then (your 20s and 30s) . . . this is now. Did you know there’s a risk of health problems associated with a lack of sleep? Diabetes, heart disease, obesity, high blood pressure – shall I go on? Come on now . . . your bed is calling you.

Of course, this article isn’t the definitive end-all and be-all on midlife women and healthy aging, but it’s a few things I’ve learned along the way and it’s a start. If you have questions about healthy aging, schedule an appointment with your doctor and have a good heart-to-heart, or you might find these other resources helpful:

Healthy Aging (Dept. of Health & Human Services)
Healthy Aging (WebMD)
5 Healthy Aging Tips for Women
Health in Aging
18 Secrets for a Longer Life

^[1] Jenna Najar, Svante Östling, Pia Gudmundsson, Valter Sundh, LenaJohansson, Silke Kern, Xinxin Guo, Tore Hällström, Ingmar Skoog. “Cognitive and Physical Activity and Dementia: A 44-Year Longitudinal Population Study of Women.” Neurology Mar 2019, 92 (12) e1322-e1330; DOI:10.1212/WNL.0000000000007021.