Midlife presents numerous challenges, from juggling parental responsibilities and personal health concerns to grappling with work stress and financial pressures. Amid this turmoil, your daily habits wield the power to fortify you, not only enabling you to endure but to thrive through midlife. Here are eight lifestyle habits designed to foster your health and sanity during this pivotal stage of life.

1. Movement

“ Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” John F. Kennedy

Start your journey with exercise, emphasising activities you genuinely enjoy. Whether it’s a leisurely walk, dancing, or engaging in a team sport, the key is to make it a consistent part of your routine. Diversify your weekly routine with cardio, strength training, and stretching exercises for optimal benefits. Regular exercise is associated with reduced stress levels, improved mood, balanced blood sugar, enhanced muscle and bone strength, heightened cognition, better heart health, increased energy, and improved sleep.

2. Laughter

“You don’t stop laughing because you grow old, you grow old because you stop laughing.” George Burns

Laughter is a powerful tool for –

• stress reduction
• mood enhancement
• immune function regulation
• pain relief
• cardiovascular and respiratory health
• muscle tension alleviation
• improved social bonds
• increased energy
• better memory
• enhanced digestion
• and even more peaceful sleep

Reconnect with sources of laughter in your life, be it friends, comedy shows, or uplifting movies.

3. Sunshine

“O, Sunshine! The most precious gold to be found on earth.” Roman Payne 

Sunshine exposure benefits include reduced hot flushes and an easier menopause transition. An Australian 2020 study found that just an hour of sunshine daily was needed to achieve these results.

We all know the dangers of excess sunlight exposure, but the benefits are often not spoken about. We need to find a nice medium. As human beings, we evolved around the sun. Our planet needs the sun, plants require sunlight and so do we.

The main benefit of sunlight exposure is the promotion of a healthy circadian rhythm. This is the body’s main cycle and it impacts all other cycles including your menstrual cycle. Ideally, you want to aim for at least 20 minutes of early morning sunlight, without sunglasses or suncream to benefit your circadian rhythm.

4. Reading

“Reading is to the mind, what exercise is to the body” Joseph Addison

Discover the surprising health benefits of reading, with just 30 minutes a day associated with a 20% reduction in all-cause mortality. Reading not only contributes to longevity but also enhances cognitive skills, emotional intelligence, and stress reduction. Dive into books that captivate your interest and immerse yourself in their power.

5. Community and Social Support

“The quality of our relationships determines the quality of our lives.” Esther Perel

Prioritise relationships, recognising that the quality of your connections profoundly influences your well-being. Combat the inclination to withdraw during midlife by reconnecting with old friends or forging new friendships. Studies indicate that social support reduces stress levels, improves mental health, and contributes to a longer, healthier life.

6. Music Therapy

“Music is a moral law. It gives soul to the universe, wings to the mind, flight to the imagination, and charm and gaiety to life and to everything”. Plato

Embrace the therapeutic power of music. Think about the joy you feel when your favourite song comes on or when you are singing out loud in the car or in the shower.  How the buzz of live music stays with you long after the event is over.

If you can acknowledge how good this makes you feel, then it won’t surprise you that a study looking at menopausal women found that just 15 minutes a day of listening to enjoyable music can help lift your mood, improve your sleep, and even calm menopausal symptoms.

7. Earthing

“The Earth heals us through our feet. We heal others through our hands.” Anonymous

Earthing is also known as grounding. It’s about reconnecting with the energy of the earth. Direct barefoot connection with any natural surfaces such as grass, dirt, or sand. This practice harnesses the earth’s electrons to reduce inflammation, improve immune function, and reset circadian rhythm (improving sleep and reducing stress) while promoting a more joyful mood.

To try it out simply remove your shoes and place your feet on the earth. Actually, any bare skin will do, You can stand, sit, or lay down on the earth. Ideally, for 30 minutes each day, this can be done all at one time or split up throughout the day.

8. Breathwork

“Breathing impacts every aspect of your health – sleep, digestion, movement, mental wellbeing, disease, and recovery. It’s an extraordinary resource with life-changing potential. It’s simple, free, and available to everyone.” Patrick McKeown – The Breathing Cure.

You may not be aware that there is a strong connection between hormonal health and respiratory chemistry. or that there is a breathing technique called paced respiration. One study looking at paced respiration and menopausal symptoms found that just 30 minutes a day of practicing this breathwork technique can reduce menopausal symptoms by 52%!

Paced respiration is simple. It’s about taking 6 breaths per minute. That is breathing in to the count of 5 and out to the count of 5. Sit in a quiet and comfortable place. Set your timer and start breathing. The women in the research did this for 15 minutes twice a day. What an easy way to start and finish your day and reduce more than half the symptoms of menopause.

By integrating these habits into your midlife routine, you can empower yourself to navigate this stage of life with resilience, health, and a better sense of well-being.