1 Drink natural fluid for maximum energy: Cut back on dehydrating liquids—tea, coffee, and alcohol—and drink more water and natural fruit juice. Our bodies need about a liter of fluid a day (nearly a quart). We should get as much of it as possible from water and natural fruit juice. Eating water-packed fruit, such as grapes, citrus fruit, and apples, will also help.

2 Take breaks from alcohol: New research suggests that regular drinkers can improve their health by taking complete breaks from drinking regularly rather than trying to reduce the amount they drink. Dr. Lockwood’s advice? In addition to drinking in moderation, drink on three consecutive days out of every six, in a focused “three days on, three days off” cycle, which will give your liver a chance to rest.

3 Develop good sleep skills: We know we should sleep for seven to eight hours each night, but many of us get by on far less. Even if we can’t manage eight hours, though, we can improve the quality of the sleep we do get. Good sleep starts with our general attitude to rest. “Our bodies need to wind down before we go to sleep, “ says Dr. Lockwood. She adds that we will sleep better when we’re in a cool, dark, quiet environment—so toss that TV out of the bedroom. Also, try to curtail your eating after 7 pm to promote good digestion.

4 Maintain a healthful weight: When we reach our 40s and 50s our metabolisms slow down, and we simply don’t need as many calories as we used to. Unless we’re vigilant, excess pounds are likely to creep on. Dr. Lockwood says midlife is a good time to take stock not only of what we eat but also of the way we eat. She suggests eating a substantial breakfast, a moderate lunch, and a light dinner. Many women, she says, skip breakfast or lunch, thinking they’re saving calories—then end up splurging on a double latte with whipped cream or a croissant at 11 am or 4 pm.

5 Give up smoking—it’s the worst thing you can do for your health: Quitting is hard—but worth it. Nicotine is an extremely powerful drug, and a bad one. Aids such as nicotine patches can help. They break the rituals associated with smoking while helping the smoker overcome nicotine dependency. The best way to break any habit is to replace it with a treat, so as you apply those patches, plan to reward yourself for quitting: a designer dress, a vacation in Venice—whatever truly hits the spot. You deserve it!

6 Add more color to your meals: While broccoli is still the ace health booster, also put more red, yellow, and purple fruits and vegetables into your supermarket basket. Some good bets include tomatoes, beets, carrots, peppers, blueberries, strawberries, black currents, papayas, and bananas.

7 Move with a mission: You don’t need to muscle-crunch at the gym; a daily walk will go a long way toward keeping you fit. Twenty minutes of brisk walking daily is a reasonable goal. “It’s important to walk fast,” says Dr. Lockwood. “It should be quite difficult to talk on your cell phone.” Or combine chores with exercise. Wash your car by hand, ride to the store on your bike, or climb stairs for 10 minutes. Need more motivation? Think of all the money you’re saving on a gym membership

8 Get happy with a hobby: Pursue something you love on a weekly basis; it’s the best stress buster there is. Choose an activity that balances your job. If you work with spreadsheets, try painting; if you’re an idea person, explore a physical activity such as swimming or gardening. The important thing is to take time for yourself.

9 Schmooze regularly: No matter how busy our lives are, we must make time to catch up with those we love. “Friends are like therapists, only their advice is free,” says Dr. Lockwood. Friends will admire your new hairstyle, and they won’t charge you if you’re late for an appointment. “Sharing gossip and a meal with a friend is worth three hours on the couch.”
10 Put some gratitude in your attitude: Simply feeling grateful for all that is good in our lives has a beneficial effect on our health. “Taking time to give thanks for our families and friends helps maintain emotional and mental well-being,” says Dr. Lockwood. She also believes we should feel grateful for being the people we are. “Most women have to learn not to be hard on themselves. But it’s an important lesson for optimum health.”

Health Monitor