Whiskey's Fine, But Water Is Better

From mid-life crises to menopause, life in one’s middle age can seem far from delightful. Aging skin, decreased energy, and changing sleep patterns can all take a toll on your health and wellness during mid-life. Especially for women, these physiological changes can be particularly frustrating. However, there are ways for middle aged women to combat these challenges and find their youth and vitality anew! Keep reading to find out more about how the importance of hydrating the body, regulating sleep patterns, and exercising the brain can help alleviate and even negate some negative effects of middle age.

● STAYING HYDRATED: We’ve all heard the recommendation to drink 8 glasses of water per day, but did you know that there are substantial benefits to staying hydrated? Adequate hydration means regulating bowel and kidney function, as well providing a healthy balance of electrolytes for muscles. Conversely, poor hydration can lead to increased visibility of lines and wrinkles on the skin. Staying hydrated by intaking fluid, as well as consuming fruits and vegetables (which account for 20% of an average woman’s water intake), will help to maintain youthful, beautiful skin.

a. Consider a humidifier for maintaining a moisture level that will work wonders for your skin.

b. Consider tracking your water intake with a handy app.

● SLEEP HYGIENE: Studies demonstrate that women suffer from more sleep disturbances in their middle age. Disturbed sleep can lead to poor mood, higher hip to waist ratios, and high blood pressure.If middle age has caused a decrease in your energy, take some time to reflect on the quality of your sleep.

a. Are you bombarded with blue light screens from your television, cellphone, e-reader, and computer late at night? Opt for reading a book instead, which won’t stimulate alertness in the brain.

b. Do you have trouble decompressing after a long day? Creating a nighttime ritual is key to settling your mind for sleep. Try spraying a diluted mixture of essential oils, such as lavender oil, on your pillow to gently remind your brain that it is time for sleep.

● MENTAL FITNESS: When we think of fitness, we seldom think of the brain’s vitality and acuity. As one approaches middle age, brain aging can be exacerbated by poor lifestyle choices, such as being sedentary and refusing to take on new challenges. If you feel like your brain is not as sharp is it once was, consider a few tips for increasing brain function.

a. Learning a new language can deter the onset of dementia and Alzheimer's disease.4 Try learning a new language with a language partner.
b. Regular exercise is demonstrated to prevent a decline in cognition in adults across all ages. Think you don’t have enough time to exercise? Try the seven minute workout.

Although middle age comes with many challenges, it also means increased wisdom as the years have gone by. By using the above strategies, you can lead a healthier, more vibrant life, even in middle age.

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Sources:

1. https://www.webmd.com/diet/features/6-reasons-to-drink-water#2

2. https://www.sciencedirect.com/science/article/abs/pii/S0378512298000395

3. https://www.researchgate.net/profile/Stale_Pallesen/publication/296620821_Reading_from_an_iPad_or_from_a_book_in_bed_The_impact_on_human_sleep_A_randomized_controlled_crossover_trial/links/56d84f9008aebe4638b5eccf/Reading-from-an-iPad-or-from-a-book-in-bed-The-impact-on-human-sleep-A-randomized-controlled-crossover-trial.pdf

4. https://digitalcommons.csbsju.edu/forum_lectures/176/

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5091051/