Do These 5 Things To Fully Thrive In Midlife

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Women devote so much time to juggling job responsibilities and raising children that sometimes we neglect to take care of ourselves. We already know how important regular exercise and a balanced diet are. But in order to fully thrive in midlife and beyond, here are suggestions to support your physical and mental health.

Visit Your Gynecologist Annually

During menopause, I switched to a gynecologist who no longer delivered babies, preferring someone who focused on midlife health. She gave me a more well-rounded exam beyond my reproductive system.

It’s essential to have annual checkups where your doctor will advise preventive screening tests you’ll need to ensure your health, such as yearly Pap smears to check for cervical cancer.

The American Cancer Society recommends yearly mammograms for women 45 to 54, with optional screening from ages 40 to 44. If you have dense breasts, you may need a sonogram in addition, which your health insurance may not cover.

Make Sure You See That Eye Chart

Eye doctors can detect more than 270 serious health conditions, including diabetes, high blood pressure and autoimmune diseases. We also need screening for cataracts, which can start as early as age 40, and glaucoma, damage to the optic nerve that can lead to blindness. Women have a higher risk of certain types of glaucoma, and screening is especially important if you have a family history.

Even if you’ve never worn glasses, in your 40s, you may suddenly find yourself squinting at print or holding your book or Kindle farther away. When your arms aren’t long enough to help you focus on text, it’s probably time for reading glasses, sold in pharmacies and optical stores. An eye exam will determine your need and magnification strength.

Build Your Bones

Our bones give our bodies structure, anchor muscles and store calcium, according to the Mayo Clinic. It’s best to build bones during and before our teenage years, but now is the time to do more to protect bone health and prevent osteoporosis later in life, when bones weaken and can break easily. Boost calcium levels to the Recommended Dietary Allowance of 1,000 mg a day, increasing to 1,200 mg after age 50. Excellent food sources of calcium include dairy, broccoli and dark greens, salmon, sardines and tofu.

Calcium is absorbed in your body through Vitamin D. Adults up to age 70 should get 600 international units (IU) daily either from supplements or foods such as oily fish. Vitamin D is often added to orange juice, cereal and milk. Many of us no longer get enough Vitamin D from the sun due to the use of sunscreen.

· Weight-bearing sports like soccer and pickleball build bones, as well as dancing, stair climbing and brisk walking.

· Reduce or eliminate use of tobacco and alcohol. The current medical guideline for women is no more than one drink daily.

· Although you won’t need a bone density test until age 50, if you break a bone before then, your physician may advise testing earlier.

Get a Good Night’s Sleep

One of the most common complaints from my women friends is trouble falling asleep, staying asleep and getting enough of it. There are many benefits to a good night’s sleep: improved energy levels, cardiac health and immune systems, preventing Type 2 diabetes, reducing stress and strengthening memory. The risks of lack of sleep, according to the Sleep Foundation, are poor decision-making, anxiety, depression, irritability and even poor performance in quick responses for activities like driving.

I’ve tried many sleep tricks, such as adhering to a consistent schedule and bedtime routine, not drinking coffee after noon, avoiding screens before bedtime and taking melatonin or THC/CBD sleep edibles. What helped me most were a weighted blanket, guided meditation apps and making my exercise routines more challenging.

After the “Sleepy Girl Mocktail” went viral on TikTok, I had my doubts. Yet, Cleveland Clinic experts claim it could be worth a try, especially since about 50 percent of us don’t get enough magnesium. This mixture of one tablespoon magnesium glycinate powder, 1/2 cup of tart cherry juice and sparkling water has worked for me. The magnesium and tart cherry juice are loaded with vitamins, minerals and antioxidants, supporting relaxation and promoting sleep, according to limited research studies. Again, check with your doctor before taking supplements.

Healthy Habits For Your Second Half of Life

“Your well-being is like a retirement account. The sooner you invest, the greater your returns will be,” writes The Atlantic columnist Arthur C. Brooks, creator and host of the podcast How to Build a Happy Life. Brooks endorses more education, which “leads to a more active mind.” Learn something new through nonfiction books. Engage in brain-boosting activities like learning a foreign language or an instrument, playing mahjong or bridge.

Brooks and other researchers agree that lasting social connections with a spouse, partner, family or friends can provide a sense of stability and happiness. Engage in group exercises like walking groups. Volunteer at a charity or a place of worship.

Brooks quotes psychiatrist Harvard researcher Robert Waldinger, who says, “Well-being can be built — and the best building blocks are good, warm relationships.”

*Always check with your doctor before taking supplements.

 
Are you doing all of the above? Let us know in the comments below.