Esté Bell, is a holistic health and nutrition coach with a specific interest in sleep, stress and recovery management. As a teenager she developed disordered eating habits, followed by a diagnosis with Polycystic Ovarian Syndrome a couple of years later. The resulting health and weight management issues led to a passion for holistic nutrition and the desire to help others transform their health.
As we age, our lifestyle choices play a vital role in shaping our health, longevity, and overall well-being. Middle age is often considered a pivotal phase and presents an opportunity to optimize our habits for a vibrant and fulfilling life. In this article, I address the impact of lifestyle on aging and provide a few strategies to enhance quality of life during this period.
The power of healthy habits
Research from the Harvard T.H. Chan School of Public Health ¹ reveals that maintaining the following five key habits — eating a healthy diet, exercising regularly, maintaining a healthy body weight, avoiding excessive alcohol, and not smoking — can significantly increase the years lived free of chronic diseases. For middle-aged individuals, this translates to fewer years dealing with diseases like type 2 diabetes, cardiovascular issues, and cancer.
1. Nutrition: Fuelling vitality
A balanced diet is not just about maintaining a healthy body weight; it is about nourishing our cells, tissues, and organs. That said, nutrition is not supposed to be complicated and add stress to our lives! Keeping it simple and ditching the ultra-processed foods, will go a long way. The wider the variety of whole foods you eat, the better!
Action steps:
Prioritize whole foods: Load up on colourful fruits, vegetables, whole grains, and lean proteins.
Fiber matters: Boost your Fiber intake to support gut health, manage weight, and regulate blood sugar.
Protein power: As we age, protein becomes even more crucial for muscle maintenance and overall vitality. Eat lean protein with every meal to increase your intake.
2. Exercise: The fountain of youth
Besides looking good in your selfies, physical activity contributes to preserving cognitive function, bone density, and cardiovascular health. A Mayo Clinic study ² emphasizes that adopting healthier lifestyles extends longevity, even for those with chronic illnesses. Aim for at least 150 minutes of moderate-intensity or an hour of exercise three times a week. Whether it is brisk walks, dancing, or yoga, find what you like and get moving!
Action steps:
Mix it up: Combine aerobic exercises (like walking or cycling) with strength training (weights or resistance bands). Both have their benefits and switching it up will keep you from getting bored!
Sweat with friends: Engage in group classes or outdoor activities to boost mood and motivation. The post-workout coffee tastes better when shared with friends too.
3. Sleep: The repair shop
Quality sleep is our body’s nightly repair session. Inferior quality (or quantity) sleep accelerates aging, affects memory, and weakens the immune system. Prioritize sleep hygiene: create a calming bedtime routine, limit screen time, and maintain a consistent sleep schedule.
Action steps:
Set the stage: Create a sleep-friendly environment—cool, dark, and quiet.
Unplug the tech: Avoid screens at least an hour before bedtime – not only for the artificial light, but for the stimulating content too. You want your brain to calm down!
Mind your circadian rhythm: Consistent sleep and wake times (over weekends as well) contribute to a healthy sleep routine.
4. Stress management: Wrangling that stress monster
Chronic stress ages us faster than a time machine malfunction. Cortisol, our stress hormone, wreaks havoc on our cells, and inflammation increases. Remember, stress management is a necessity, not a luxury. Engage in mindfulness practices, meditation, or hobbies that bring joy.
Action steps:
Breathe deeply: Practice diaphragmatic breathing to calm your nervous system. Download a breath-work app and put 5 minutes aside in the morning to breathe.
Connect: Cultivate meaningful relationships and share your burdens.
Laugh often: Laughter is the best medicine. Make fun memories with your friends and family.
5. Mental stimulation: Brain workouts
Our brains thrive on novelty and challenge. Engage in cognitive activities like puzzles, learning a new language, trying a new sport, or playing musical instruments. Stay active and keep on learning. A 10-year Chinese study ³ found that maintaining an active cognitive lifestyle protects against memory decline.
Action steps:
Learn something new: Start a hobby or enroll in an online course.
Socialize intellectually: Engage in stimulating conversations and debates with friends.
Conclusion: Aging gracefully
Middle age is not a countdown to the grave; it is an invitation to optimize our lifestyle. By embracing these habits, we can unlock a longer, excellent quality, healthier life. Let us raise our glasses (in moderation, of course) to a vibrant middle age — one where we age gracefully, laugh heartily, and practice gratitude daily.
The fountain of youth is not a mythical spring — it is within our reach, one healthy choice at a time.
Disclaimer: This article provides general information and should not replace personalized advice from a healthcare professional.
Embrace Balance, Embrace Health
Are you in the prime of your life but feeling overwhelmed by stress? Do restless nights leave you longing for deep, rejuvenating sleep? It is time to rediscover your best self with our holistic approach to health and nutrition.
As a dedicated Holistic Health & Nutrition Coach, I specialize in transforming the lives of those in their golden years. My passion lies in guiding you through the intricacies of sleep optimization, stress reduction, and efficient recovery.
Sleep: Dive into a sea of tranquillity with personalized sleep strategies that promise to leave you refreshed and revitalized each morning.
Stress: Learn to navigate life’s pressures with grace. My coaching will equip you with tools to turn stress into strength.
Recovery: Recovery is not just physical—it is a state of mind. Together, we will craft a recovery plan that harmonizes body and soul.
Join me on a journey to wellness. Because you deserve to feel extraordinary every day.
E-mail mycoach@levelupnutrition.co.za to book a consultation and take the first step towards a balanced life.
Esté Bell, Holistic Health and Nutrition Coach
Esté Bell is a holistic health and nutrition coach with a specific interest in sleep, stress and recovery management. As a teenager she developed disordered eating habits, followed by a diagnosis with Polycystic Ovarian Syndrome a couple of years later. The resulting health and weight management issues led to a passion for holistic nutrition and the desire to help others transform their health. It was during her marriage to an emotional-abusive alcoholic that she personally experienced the importance of sleep, and stress and recovery management. She is the CEO of LevelUp Nutrition, based in South Africa, and has dedicated her life to encourage, equip and empower her clients to make change happen.
References:
[1] Harvard T.H. Chan School of Public Health: Following healthy lifestyle habits at middle age may increase years lived free of chronic diseases.
[2] Mayo Clinic: Stay active—or get active—to boost quality of life while aging.
[3] The BMJ: Association between healthy lifestyle and memory decline in older adults
