New beginnings
The great health revolution for middle-agers
It probably comes as no surprise that our number one fear about getting older is the impact on us physically. That worry is backed up by a University College London study released in July this year, which showed that more than a third of adults have two or more chronic health problems in middle age.
But encouragingly, there is heaps of research that shows it’s never too late to adopt healthier habits. There may be specific concerns about health in midlife – your hormones can go haywire, and everything from your energy levels, joint health and mental clarity can be affected. But this is your time to reassess your health and take control. The good news is, your body is still very much able to remain supple and pain-free; your diet can be adapted to meet new challenges and you can do so much to safeguard your mental health. So here’s to a healthy middle age and beyond.
WHEN ARE WE MID-AGERS?
Brits don’t consider themselves ‘middle-aged’ until they’re nearly 47. A study found feeling stiff all over, getting a ‘middle age belly’ and not knowing what songs are in the charts were found to be among the biggest signs. Groaning when you bend down, thinking police and doctors look ‘really young’ and saying ‘it wasn’t like that when I was young’ are also among the top middle age indicators!
# THE ELIXIR OF YOUTH
If there is one, it’s probably exercise. It will keep your weight down, reduce stress and your risk of heart disease, type 2 diabetes, high blood pressure and dementia. Ideally, combine resistance training such as using hand weights or yoga and Pilates with aerobic exercise such as running or cycling. The NHS recommends 150 minutes’ exercise a week.
# MANAGING MENOPAUSE
One thing that can floor women in midlife is menopause and the hot flushes, insomnia, mood swings and an often startling dip in confidence. Consultant gynaecologist Tania Adib from the Medical Chambers Kensington says, ‘Many women put up with symptoms without being aware they are linked to menopausal changes. But there are so many new advances and non-surgical treatments available, as well as hormonal treatments plus specifically formulated supplement ranges, such as Healthspan’s MenoSerene, £17.95, and herbal medicines like sage.’ Try A.Vogel’s Menoforce Sage
Tablets, £14.25.
# NOURISH YOUR MIDLIFE
On the menu? Typically vegetables, fruit, whole grains, pulses, fish, lean meat, garlic, herbs, olive oil and moderate amounts of alcohol. Research shows women who eat the Med way are around 20% less likely to experience menopausal symptoms. Maintaining levels of collagen (a building block for muscles, tendons, skin, bones, hair and ligaments) is also important, as collagen stores decrease with age. Get it in bone broth, pork skin, fish skin, chicken, fruit and veg that is high in vitamin C or take it as a supplement like Colnatur Complex, £26.99 (colnatur.co.uk).
# CHERISH PEOPLE
Research by vitamin company Healthspan also reveals a huge fear for over a third of us is being lonely in later life. Loneliness and social isolation increase the likelihood of early death by 26%, making it potentially as great a threat to our health as smoking and/or obesity. Chartered psychologist Dr Meg Arroll (drmegarroll.com) and co-author of The Menopause Maze (Jessica Kingsley) says, ‘This is something we can tackle actively by developing strong social networks.’
# EMBRACE LIFE
‘Research has shown people with positive perceptions about getting older live on average 7.5 years longer than those with more negative beliefs’, says Dr Arroll. ‘Keep dreaming about the future – think about what you will be doing in years to come (e.g. learning a new skill) and place yourself in this world of opportunities.’ Use phrases such as ‘I am an exerciser’ rather than future-focused statements like ‘I will exercise’. She adds, ‘The secret of ageing well seems to be a combination of optimism and preparation – looking for the benefits of getting older while taking action to protect physical health.’
# LOVE AND HIGH HEELS
A survey of 2,000 women aged 50-plus found confidence levels were low among one in 10. ‘It’s not all doom and gloom though, the Healthspan research also identified the things which women feel fabulous about,’ says Dr Arroll. Feeling comfortable in your own skin is the biggest confidence booster, along with a ‘killer’ outfit and hearing the words ‘I love you’.