Mid Life Health Focus: Mental Health
One of the most important areas of change in these decades is the mind
As we move through our 40s, 50s, and 60s, our bodies don’t quite play by the same rules they did in our 20s and 30s. Hormones shift, metabolism slows and recovery takes a little longer. Many people notice their memory, concentration, and mental sharpness feel different than before. While this can be frustrating it’s also an opportunity to support the brain with the same care we give to the rest of the body.
Below, we’ll explore how blood sugar and sleep management evolve with age and how these affect mood, cognition, and overall health. We’ll share important strategies you can use to promote these systems to preserve mental and cognitive health as you grow older.
Also, learn about how understanding your brain patterns through QEEG Testing in these transition years can help guide you toward greater self-understanding and enable you to put effort towards creating the most beneficial change for yourself.
Blood Sugar and it’s Effect on the Aging Brain
Extreme changes in blood sugar can have short term effects on mental health – brain fog, trouble concentrating, irritability and fatigue. Over time, the inability to manage blood sugar, as in Type 1 and Type 2 Diabetes, is associated with increased cognitive impairment and conditions such as dementia or Alzheimer’s[1].
Due to several factors, such as changes in hormones like estrogen and testosterone that decrease as we age, the body finds it more difficult to keep a balanced blood sugar. In our clinic, it’s very common to see Hemoglobin A1C blood sugar markers increase for people over 40, even among physically active adults.
Since your body metabolizes sugar differently the older that you get, your relationship with sugar and carbohydrates needs to change to preserve your metabolic and mental health. Yes, “eat less sugar” is one you’ve heard before. But there are more strategies that you can use to help support blood sugar response in both short and long-term health.
- Build meals around protein, fiber and healthy fats. Make sure that your meals contain 20-25 grams of protein and lots of vegetables, whole grains and nuts or seeds.
- Drink at least ½ your body weight in ounces of water each day to help flush excess glucose through the urine.
- Move your body after meals – walking for even 5-10 minutes after a meal helps to stabilize blood sugar.
- Prioritize sleep at night. Being tired reduces your ability to manage stress and increases cravings for simple sugars.
- aLimit alcohol or avoid it entirely. There’s a reason you don’t rebound from over- consumption like you did in your 20’s. Respect your body’s response.
Mineral Cofactors for Blood Sugar
Certain minerals help to support blood sugar that are in higher demand by your body as you age, including zinc, chromium, magnesium, selenium and calcium. Moreover, changes in stomach acid, gut bacteria, and muscle tone in the digestive tract can make it more challenging to absorb these nutrients from food. Be sure to include foods rich in these minerals at your meals, such as:
- Leafy Greens
- Legumes
- Nuts & Seeds, especially Brazil nuts
- Dark Chocolate
- Broccoli
- Green Beans
- Mushrooms
- Beef
- Oysters
Restful Sleep in Midlife for Improved Mental Health
The body never stops needing rest. Most adults still require 7–9 hours each night but the way we sleep naturally changes in our 40s, 50s, and 60s. Hormonal shifts can make sleep lighter and more fragmented, while hot flashes, night sweats, or extra bathroom trips create even more interruptions. At the same time, our internal clocks start nudging us toward earlier bedtimes and earlier wake-up.
Another subtle shift is in the type of sleep we get. Deep, restorative slow-wave sleep gradually declines with age, so even 7-9 hours can feel less refreshing. Add in the stress of midlife responsibilities and it’s no wonder many people struggle with sleep.
Why does this matter for mental health? Because sleep is when the brain does its deepest repair work. During those nighttime hours, the brain clears out waste, consolidates memory, and balances the chemical messengers that influence mood. Without enough quality rest over the long-term, poor sleep can contribute to anxiety, depression, even accelerate cognitive decline.
The good news: small, consistent habits go a long way. Here are 3 tips you can work on right now, or download the free Sleep Guide
- Strive for consistent sleep and wake time, even on weekends. This will help tune your circadian rhythm.
- Put away electronic devices at least 1 hour before bedtime. Turn down lights and block any natural light.
- Finish eating 3-4 hours before bedtime so your body can rebuild while you sleep, rather than digest your food. Avoid alcohol that can make you feel sleepy but doesn’t contribute to restorative rest.
Do you think you might have a sleep disorder?
Boulder Natural Health also offers testing using SleepImage, an FDA-Cleared wearable device for testing sleep apnea in the comfort of your own bed.
Use QEEG Testing to Guide Change
Dr. Van Vleet uses QEEG Testing to help guide support through life changes – of which there are many in our 40s, 50s and 60s. QEEG reads your brain patterns to help you learn what strategies might work best for you to setup a sleep environment or make dietary changes. For example, some people won’t respond well to meditation, so fighting meditation as a strategy to improve sleep has a countering effect.
Dr. Van Vleet offers a QEEG Testing Package for all patients that can be integrated with your healthcare team, both within Boulder Natural Health and externally.
Acupuncture for Sleep
Acupuncture is back at Boulder Natural Health and is a complimentary tool to support sleep. Meet with Barb Jones to learn more about how she approaches sleep from the role of acupuncture and Traditional Chinese Medicine, or schedule online for your appointment now.
