The Midlife Habit That Will Change the Way You Age, According to Experts
HEALTH & WELLNESSWELL-BEINGEDITOR'S PICKS
We asked the pros: What’s one habit every woman in her 40s should start now to feel better in her 50s and beyond?
Your 40s might not come with a guidebook, but the good news? They do come with options. This decade is a turning point, not just for your skin and hormones, but for how you move, think, eat, and even feel about getting older. So, we asked the pros: What’s one habit every woman in her 40s should start now to feel better in her 50s and beyond?
The answers weren’t one-size-fits-all, but one thing was clear: midlife isn’t the beginning of the end. It’s the beginning of your power phase. Here's how to step into it, one habit at a time.
Build strength and confidence from the inside out
Experts agree on one thing: strength training is the habit that pays dividends now and in the years ahead. “Around age 40, women begin losing 1-1.5 % of bone mass and up to 3 % of lean muscle each year,” says Cameron Jacox, CGO of BodySpec. He recommends starting with a DEXA scan to map out your bone and muscle baseline, then tailoring a strength program with movements like deadlifts and squats.
Solveig Eitungjerde, a certified health coach behind Livewellandexplore, also noticed how strength work helped balance her energy and improve her overall physical health in her 40s. She recommends doing strength training at least two to three times a week. “It’s not about becoming a bodybuilder,” Eitungjerde explains. “It’s about preserving functional strength so you can stay vibrant and capable.”
Meanwhile, both wellness practitioner and Sundays Sun Spa Shop owner Dennis Ligon and Oasis of Hope Hospital certified nutritionist Rosa Tessada recommend doing resistance exercises two to three times a week. “Start small... bodyweight or light weights, and build consistency,” Tessada says. “Your 50s will thank you.”
Prioritize protein and fiber, they’re aging essentials
You’ve probably heard that protein is important, but in your 40s, it becomes essential. Jacox sees it in the data: clients who pair strength training with 120 grams of protein per day “see Z-scores stabilize or rise within 12 months.” It’s not just about fitness, it’s about resilience. Meanwhile, Ligon recommends aiming for 1.0 to 1.2 grams of protein per kilogram of body weight daily. “You're not just preserving muscle,” he explains. “You're supporting energy levels, cognitive clarity, and long-term hormonal balance.”
But don’t stop at protein. Tessada says fiber is the other half of the equation. She recommends consuming at least 25 g of fiber every day. When combined with regular resistance exercises, this habit “sets up long-term vitality and metabolic health.”
Reframe aging with optimism
According to hypnotherapist Harley Sears, your beliefs about aging may just be as powerful as your fitness habits. “Women (and men) with negative aging stereotypes face shorter lifespans, higher risks of neurodegenerative diseases, and even accelerated cellular aging,” he explains.
Your 40s, Sears says, are the ideal time to reset the narrative. Use mindfulness to combat negative thoughts and “reframe” your thoughts on aging. “Instead of seeing aging as an inevitable decline, view it as evolution and growth,” he adds. “This isn't about denying reality; it's about approaching aging with curiosity and optimism rather than fear, and science shows this mindset shift can have profound physical benefits.”
Prioritize restorative sleep and clear your airways
Dr. Don Beasley, an ENT specialist who also owns Boise ENT, wants you to take a closer look at your sleep, not just how long you’re sleeping, but how well you’re breathing while you do it. “We talk a lot about sleep as a pillar of wellness, but many women don't realize how subtle airway issues - like chronic nasal congestion, undiagnosed snoring, or mouth breathing - can erode sleep quality over time,” Dr. Beasley explains. “These issues become more prominent with age and hormonal shifts, contributing to fatigue, brain fog, weight gain, and even cardiovascular risk.”
Simple shifts like nasal rinsing, sleeping on your side, or skipping that late-night glass of wine can help. But if you’re waking up tired or your nasal congestion won’t go away, it might be time to see a specialist. “A clear airway leads to better sleep, which in turn supports better mood, immune function, metabolism, and aging.” Dr. Beasley adds.
Make gratitude your daily reset button
Midlife stress isn’t just emotional, it’s also physical. Dr. Kimberly Langdon, a physician and chief scientist at Farr Institute, encourages women to start a daily gratitude practice now. “Just a few minutes a day spent in stillness, deep breathing, and reflection can lower cortisol levels and activate the parasympathetic nervous system, helping the body recover from daily stress,” she says. This daily practice can also help improve your immune function. Think of it as a quiet moment that protects your health from the inside out.
Feed your joy: stay connected and keep dreaming
Dr. Jerome Enad, a physician and certified clinical exercise physiologist, offers a six-part wellness framework that goes beyond the basics. Aside from eating healthy, exercising regularly, and using mindfulness and meditation to manage stress, he also recommends maintaining a “strong social support network of family and friends.” “Nurture these relationships for the long haul and try to let bygones be bygones,” Dr. Enad says.
At the same time, he also believes passion projects help support overall well-being. “Make time for hobbies and interests that bring joy or fulfillment that you can carry into your later years,” he adds. “These can be on your own or in groups.” It’s about finding your rhythm and building a lifestyle that supports you now and well into the future.
Treat sunscreen like a wellness staple
Your future skin health starts with today’s habits. Dr. Shamsa Kanwal, a board-certified dermatologist at myHSteam, says sunscreen is the unsung hero of midlife skincare. “In the 40s, collagen production slows down, leading to more visible pigmentation,” she says. “Consistent sun protection helps prevent premature aging, sunspots, and skin cancers, making a significant difference in how your skin looks and feels in your 50s and beyond.”
Small shifts now, big wins later
You don’t need to overhaul your life in one weekend. But the habits you begin in your 40s become the foundation of how you feel in your 50s and beyond. So whether you're picking up a dumbbell, changing the way you sleep, or rethinking what aging looks like, the best time to start is now. Because the woman you’re becoming? She’s vibrant, strong, and so worth the effort.
Disclaimer: The information provided in this article is for general wellness and educational purposes. Results may vary based on individual health needs, and we recommend consulting with a healthcare provider or wellness professional before making any changes to your routine. Always consult with a doctor or health expert before implementing any new health or wellness practices. This article may also contain affiliate links, meaning we may earn a small commission if you make a purchase through them at no cost to you. We are also part of the Amazon Associates program.