There are plenty of great things that come with age: wisdom, perspective and, in the immortal words of Rhett Butler to Scarlett O’Hara in cinema classic Gone with the Wind, the ability to give fewer damns.

But in terms of wellbeing insurance policies, adopting a healthier lifestyle as the years tick by isn’t something anyone can really afford to ignore.

Research published in the British Medical Journal found that cultivating healthy habits in midlife can deliver up to 10 extra years of illness-free living, what experts – including the globally renowned godfather of longevity, Dr Peter Attia – refer to as our ‘healthspan’.

But, instead of making those grand plans to get fitter, healthier and lose some weight, before eventually abandoning them, psychologist and author, Dr Meg Arroll, advises a gentler approach.

“Make it as easy as possible,” she says. “Think about what’s optimal and what you can realistically commit to. To really maintain behaviour change, your goals need to be specific, measurable and actually fit into your daily life.”

According to Michal Mor, co-founder and head of science for product at health-tech company, Lumen, “Our metabolism tends to change as we age, yet we can manage this just by adapting our nutrition and lifestyle. It might sound trivial, but it breaks down to understanding how our body uses food for energy,” he advises. 

The other surprisingly simple secret to ageing well and living a longer, healthier life? It’s important to be strategic about both what – and when – you eat, so that your body can process food optimally.

“Building muscle is a key component for maintaining metabolic health,” continues Mor. “Strength training is so important because we tend to lose muscle with age. The more muscle that you have, the more efficient your metabolism will be, because muscle mass is key to making your metabolism work for you.”

Ready to optimise your wellbeing, minus the gruelling workouts and daily wheat-grass shots? Here are seven effective – and practical – midlife health habits that are guaranteed to stick, and deliver results.

#1 Do mini fasts for major results

You’d have to be living under a rock not to have heard of intermittent fasting. It’s been trending hard since first bursting onto the mainstream in 2012, and there have been many manifestations since. But, let’s face it, most of us can’t commit to a regimented dietary timetable long term. What’s emerging now? Even a relatively small fasting window delivers substantial health benefits, such as reducing oxidative damage and inflammation in the body, which contribute to ageing and play a role in the development of a range of health conditions. So why not try a midweek mini-fast? From Monday to Friday, adopt the 14:10 approach where you only eat within a 10-hour window, say 10am to 8pm and fast for the other 14 hours. Simple

#2 Embrace habit stacking

According to Arroll, ‘habit stacking’, where you anchor a new habit onto an existing one, makes it easier to integrate it into your daily routine. If you’re giving the midweek mini-fast a go, then try adding another new pattern on top, like keeping red meat and alcohol for the weekend. Reducing red meat intake is a major win for heart health and the planet, while excessive alcohol consumption has been linked to an increased risk of dementia. This deceptively easy strategy can be applied pronto, and think how much more you’ll enjoy that Sunday lamb roast and glass of red as a result.

#3 Don’t restrict your diet, add to it

Health fact: most diets operate on the basis of restriction, which focuses the mind on what you’re not allowed to eat. Reverse this mindset by thinking about what to include in your meals to make sure they’re nutritionally balanced as well as satisfying.

Multiple studies have shown that eating a balanced diet packed with complex carbohydrates (vegetables, wholegrains, beans), lean protein (chicken, fish, tofu, lentils, yoghurt) and healthy fats (olive oil, avocado, cheese, eggs, nuts) positively influences health and helps dial down the risk of conditions like cardiovascular disease and cancer.

Weekly menu planning is one of the best ways to ensure your meals are balanced, and it doesn’t have to be complex. Often just throwing a tin of lentils or beans into your favourite recipes can make all the difference.

#4 Always wake up with water

For a quick win, down a large glass of water in the morning to give your body an instant hydration boost. Researchers from the University of Ottawa found that, as we age, we need more water to compensate for changes in body temperature regulation. Dehydration can cause a number of niggling issues, including muscle pain and fatigue, so if you struggle to drink enough H2O get on the front foot early in the day. Need a little more excitement? Throw a few slices of citrus, cucumber or fresh mint leaves into a jug of water, refrigerate and then enjoy throughout the day.

#5 Ditch the lattes for black coffee with a dash of milk

If coffee is your midlife petrol, you’ll be happy to know that a study by the European Society of Cardiology concluded that drinking up to three cups per day is linked to a lower risk of stroke and heart disease. The downside comes if you’re partial to the milky varieties, which can pack a hefty calorie punch. Try and make the switch to black coffee or, if that’s a bridge too far, just add a splash of milk. This could lead to a whopping 1400 calorie saving over the course of a week if you average two brews a day.

#6 Walk often and speed up your steps

The benefits of a humble walk are well documented and getting our daily 10,000 steps has become a national obsession. But walking for an hour and a half every day is a tall order and, for most of us, unrealistic. Better to commit to a 20-minute vigorous stride. You’ll get much more bang for your exercise buck by walking briskly and engaging your glute and leg muscles. Fire things up by increasing your pace, extending your step and pumping your arms as you travel. Studies have shown that the speed at which we walk is a signifier of our subjective age (the age we feel, not the age we actually are), so picking up the pace might just make you feel younger, too.

#7 Ban screens from the bedroom

Determined to sort out your sleep? The most effective change you can make is to banish screens from the bedroom. Start today and it will be the most life-enhancing thing you do all year. Decide on a screen curfew (at least one hour before heading to bed) and set an alarm on your phone. When it goes off, plug your phone in to charge overnight elsewhere in the house and leave it there until morning. Sure, you might have to buy an old-fashioned alarm clock if you’ve been using this feature on your phone, but it’s a worthwhile investment.

Reality check: even the most strong-willed won’t be able to implement all these new habits at once. Arroll says: “Be specific in your goals. Pick three or four things that are realistic and commit to them.” It takes on average 66 days for new habits to become automatic, so give it time and you might just find they’ve stuck, in the best possible way.

3 healthy-living helpers

#1. Pass on processed food
If you can, avoid ultra-processed foods, as their consumption has been associated with an increased risk of cancer. Ditch processed products containing over five ingredients, especially if you can’t pronounce them, and watch for sugars.

#2. Look after your joints 
To relieve post-exercise pain and support joint health, Blackmores Concentrated Curcumin, $29, contains a bioavailable form of curcumin, which can provide anti-inflammatory action.

*Always read the label and follow directions for use.

#3. Make friends with salad 
Try going low-carb to gradually train your metabolism to process foods more efficiently. This type of diet (leafy greens, protein, healthy fats) helps increase fat adaptivity, especially when you’re training your metabolism to run more efficiently.