Daily Wellness Hacks: How to Create Good Habits for a Vibrant Life

We know that our bodies' needs evolve as we age. The wellness routines that worked in our 20s and 30s likely need adjusting to support our changing bodies and busy lives. Here are five practical, science-backed strategies to help you feel energized, strong, and balanced during mid-life and beyond.

Prioritize Protein for Strength and Vitality
Many of us don't realize that our protein needs actually increase after our mid 30’s,
especially as we naturally begin to lose muscle mass. Research shows that women
over 40 need 20-30% more protein than younger adults to maintain muscle strength and bone density. Starting your day with adequate protein is crucial – aim for at least 20 and ideally 30 grams at breakfast and at subsequent meals. A smoothie made with plant- based protein powder, berries, either Greek yogurt, dairy milk, or nut milk, and spinach or frozen riced cauliflower provides an easy, digestible way to meet this goal. This morning protein boost helps maintain lean muscle, supports bone health, and can help to keep energy levels up and hunger managable throughout the day. Plus, adequate protein spread throughout the day can help with middle-age weight gain that  many of us experience during perimenopause and menopause. Include additional plant-based protein sources that also provide fiber such as beans, lentils, tofu, soymilk, edamame, and quinoa at meals and snacks.

Stay Hydrated
Hydration is foundational to good health, especially with aging. During midlife and
beyond, proper hydration becomes even more critical for managing hot flashes,
supporting skin elasticity, joint health, and digestion. Develop a consistent hydration
routine to encourage consumption throughout the day vs. chugging large amounts once you remember. Keep a reusable water bottle at your desk or in your bag and aim to refill it 3-4 times throughout the day. If plain water is not your thing, try adding sliced
cucumber, mint leaves, citrus wedges, or a splash of pomegranate juice. Proper hydration can assist in reducing common complaints like fatigue, headaches, and brain fog – symptoms that many women experience more frequently during perimenopause and menopause.

Reimagine Your Sleep Routine
Sleep challenges often increase during midlife, especially when hormonal changes, hot
flashes, and anxiety affect the ability to fall and remain asleep. Rather than focusing
solely on the number of hours spent in bed, create a sleep environment that supports
quality rest. If possible, stay off screens while in bed and keep your cell phone out of
reach. Keep your bedroom cooler than usual (around 65°F) and look for cooling sheets
and bedding. Create a calming bedtime ritual: perhaps a warm bath with magnesium
salts, gentle stretching, or reading a physical book. These practices can help regulate your body temperature and promote deeper, more restorative sleep – crucial for hormone balance, weight management, and emotional wellbeing. If needed, speak to your doctor or registered dietitian about natural sleep aids like magnesium. Aim for 7-9 hours of quality sleep per night. And if you suspect you may have a sleep disorder such as sleep apnea, speak to your doctor about getting tested. 

Master Stress Management Your Way
Midlife can bring unique stressors such as caring for aging parents, raising teenage and
young adult children, managing careers, and navigating our own health changes. It’s
impossible to eliminate stress entirely though we can develop strategies that work for
our busy lives. Consider starting each day with 10 minutes of gentle movement –
whether that's walking around the house, doing simple yoga stretches, or dancing to your favorite music. Throughout the day, take brief "stress breaks" to reset your nervous system. This could be as simple as stepping outside for fresh air, practicing three deep breaths, or calling a friend for a quick chat. Managing stress isn't just about mental health; it's crucial for maintaining balanced cortisol levels, which directly affect weight, sleep quality, and overall wellbeing.

Move Those Muscles
Physical activity is not only important to help maintain a healthy weight. It supports
muscle mass and metabolism, helps with balance to prevent falls, and is important for
cardiovascular, brain, and joint health. You don’t need to be an avid runner to see
benefits from exercise. Start with walking, even if it’s walking around your house. Try
gentle stretching or online videos using your body weight for strength training – no
equipment needed. Find a buddy to keep you accountable, just make sure to speak to
your doctor before beginning an exercise routine if you have been sedentary. Being
consistent is more important than workout intensity. The best time of day to exercise is a time that you will stick to. Find something that brings you joy and you are more likely to sustain it.

Remember, health goals are not about pursuing perfection or comparing our bodies to
others or to younger versions of ourselves. Instead, it's about honoring our bodies' changing needs and creating sustainable habits that support our health and vitality. Start small – choose one area that resonates most with you like increasing your protein at breakfast and focus on it for two weeks. Once that feels comfortable, add another habit to your routine.

By incorporating these mindful wellness practices into your day, you'e investing in your health, energy, and joy for years to come. Your future self will thank you for the positive changes you begin making today.

By Lauren Harris-Pincus, MS, RDN