In midlife, hormonal changes can affect how the body stores fat, making weight control more difficult than in youth. For these reasons, nutrition becomes extremely important in middle age. This weight gain is not due to a slowdown in metabolism in the strict sense, but rather to spending more time sitting and less time exercising, or to a slight accumulation of excess calories over the years. The choices you make in your 40s and 50s have a profound impact on your quality of life later on. 'It's not too late to start,' said Dr. Abby King, a professor of epidemiology and population health at Stanford University School of Medicine. Research also shows that regular exercise reduces the risk of heart disease, stroke, diabetes, and cognitive decline. Fredrikson points out that 'studies have shown that the anti-inflammatory Mediterranean diet is linked to many diseases, from heart disease to Alzheimer's'. Good Sleep During these years, getting a good night's sleep becomes more difficult, but at the same time it's more important than ever. Stanford physicians say the choices you make in middle age have a profound impact on your long-term health. But exercise can slow this decline or even reverse it. King says, 'Studies show that people who were inactive were able to regain their mobility through strength exercises that matched their abilities.' As Michael Fredrikson, director of the Stanford Center for Lifestyle Medicine, explained: 'The secret to gaining strength is to exercise to the point of fatigue.' However, it's not just about quantity; sleep quality is also important.' To improve your sleep quality, Koushida recommends establishing a regular sleep routine that includes waking up at a set time, morning light exposure, and pre-sleep relaxation rituals, and preferably avoiding screens, alcohol, and strenuous exercise. Early Detection These are the years when many chronic diseases begin to appear. Spiegel recommends stress-reduction techniques, 'such as meditation, deep breathing, and self-hypnosis'. Social connections also become particularly important in midlife, as research indicates that people with strong social relationships live longer, have better cognitive function, and suffer from lower rates of depression and anxiety compared to isolated individuals. Fortunately, even walking can provide these benefits. A Balanced Diet This life stage is a turning point in metabolism. While the number of calories the body burns at rest remains relatively stable until about age 60, many people notice a gradual weight gain in middle age. Both Fredrikson and King strongly advocate for a Mediterranean diet. Research shows that excessive or insufficient sleep during midlife is linked to accelerated cognitive decline, an increased risk of cardiovascular disease, and higher rates of obesity and diabetes. Dr. Kleet Koushida, chief of the Division of Sleep Medicine at Stanford University School of Medicine, says: 'Sleep duration should not be less than seven hours.' Preventive check-ups are one of the most important health habits you can adopt in middle age. King says, 'The beauty of preventive care is that problems can be detected before they become problems.' Stress Management In your 40s and 50s, you may be balancing work and financial pressures with caring for parents and children. You may feel you are at your peak of energy and vitality, but physically, your body starts sending signals you can't ignore. However, midlife also offers a golden opportunity to establish healthy habits. Early detection can make a big difference between a minor health change and a life-threatening crisis. Chronic stress during these years can damage your cardiovascular system, accelerate cognitive decline, and weaken your immune system. David Spiegel, director of the Stanford Center on Stress and Health, says: 'It's important to manage stress, or else it will manage you.' The article, published Tuesday on the 'Medical Xpress' platform and citing the university, presents the views of King and other experts on habits that, if solidified in your 40s and 50s, can contribute to a longer life. Physical Exercise Starting in your 40s, the body begins to lose about 1% of its muscle mass per year. You may feel there isn't enough time to enjoy yourself. Loss of muscle mass affects your strength and balance.
