7 ways to up your health game as you age

AGEING isn’t about shrinking back — it’s about stepping into your next level. As women, our bodies shift, our hormones recalibrate, and our priorities evolve. But that doesn’t mean slowing down, it means levelling up.

“Ageing isn’t a threat — it’s an upgrade. Play smarter, listen deeper, and take up space like your well-being depends on it,” said workout developer Mesha Gaye Wright.

Here are seven powerful ways she says to keep your health strong, your energy high, and your glow unstoppable as you age.

1) Lift something heavier than your handbag

Muscle mass and bone density naturally decline with age, especially post-35. Strength training helps prevent osteoporosis, improves metabolism, and boosts confidence.

“Start simple: squats, resistance bands, or light dumbbells. You won’t bulk up, you’ll level up,” Wright said.

2) Prioritize sleep like it’s your new skincare routine

Sleep disruptions become more common with hormonal changes. But deep, restorative sleep is crucial for brain health, immunity, and emotional balance.

“Magnesium glycinate, blackout curtains, and no screen time one hour before bed – try it. You’ll feel like a different woman,” said Wright.

3) Eat more protein & plants

“You need more nutrients now, not fewer. Prioritize anti-inflammatory foods, high-quality protein, healthy fats, and fibre,” Wright said.

4) Get familiar with your hormones

Track your cycle (or symptoms), get regular bloodwork, and don’t ignore shifts in energy, mood, or weight, said Wright.

“Ask your doctor about thyroid health, vitamin D, cortisol, iron, and hormone therapy options. Knowledge is power!”

5) Strengthen your pelvic floor

“Pelvic health affects everything from bladder control to sexual function. And it doesn’t get better by ignoring it,” Wright said. “Try Kegel exercises, pelvic floor trainers, or seeing a pelvic physio. It’s self-care from the inside out.”

6) Make stress management a daily ritual, not a luxury

“Cortisol and chronic stress wreak havoc on hormones, skin, weight, and immunity. Make relaxation non-negotiable,” said Falconer. “Practice meditation, walking barefoot on grass, deep breathing, or just saying “no” and not explaining why.”

7) Get serious about your screen time (and eye health)

“As you age, eye strain, blue light exposure, and tech fatigue add up. Your nervous system and sleep cycle pay the price,” said Wright.

“Protect yourself ­ wear blue light glasses, have screen time limits, and take regular breaks. Digital detox equals real-life glow.”