These simple, science-backed shifts are designed to help you stay strong, sharp, and empowered—no matter your age. Try one or two at a time and build from there.

1. Stand Up More Often

Break up long periods of sitting with light movement every 30 minutes. It’s good for circulation, bone health, and brain clarity.

2. Breathe Through Your Nose

Nasal breathing improves oxygen uptake, heart rate, and even sleep quality.

3. Add 10 Grams More Protein Daily

Protein is critical for preserving muscle mass post-menopause. Aim for 20–30g per meal.

4. Take a Daily Walk

Walking is weight-bearing, supports bone health, improves mood, and clears the mind.

5. Lift Something Heavy (Safely)

Strength training is the #1 way to fight age-related muscle and bone loss.

6. Go to Bed 30 Minutes Earlier

Sleep is when your body repairs, regenerates, and resets. Don’t skimp on it.

7. Hydrate Smarter

Sip water throughout the day—and don’t forget about electrolytes, especially after exercise.

8. Challenge Your Brain

Learn something new, take a different route, or play a game that makes you think.

9. Connect with Others

Social connection reduces the risk of cognitive decline and increases longevity.

10. Schedule Your Screenings

Staying on top of your health gives you power. Book your mammogram, DEXA scan, or colonoscopy today.