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Resilience: A force to shape health and well-being in early mid-life

Updated: Sep 8, 2023

Resilience can seem like an intangible concept, but its impact on our health and well-being is profound. At its core, resilience is synonymous with "inner strength" – an innate ability that lies within each one of us. As we navigate the pressures of life, it becomes crucial to prioritise our well-being, especially during the early mid-life phase in our 30s and 40s. Neglecting self-care during these critical years can weaken our inner resilience, making us more susceptible to various health issues, such as fatigue, brain fog, irritability, malaise, and low mood.

So, what is resilience, and can we actively boost our own resilience?

Definitions and Importance of Resilience

Resilience is the ability to adapt and bounce back from life's challenges, traumas, and adversities. Resilience is vital for longer health span – the period of life spent in good health without chronic illnesses or disabilities. It serves as a protective factor against mental health disorders, chronic illnesses, and premature aging. Resilient individuals tend to have better emotional regulation, stronger relationships, and higher life satisfaction.

Resilience manifests in various aspects of our lives, encompassing physical, cognitive, and emotional resilience.

· Physical resilience is evident when individuals recover quickly from illnesses or injuries and maintain their vitality despite aging.

· Cognitive resilience allows us to stay mentally sharp and adaptive in the face of aging-related cognitive decline.

· Emotional resilience enables us to navigate difficult emotions, maintain a positive outlook, and find inner peace despite challenges.

Consider the person who, despite facing a serious health setback, does not simply give in, and instead doubles down on building their own health back up. Or the individual who experiences a career setback, and instead of dwelling on the negative implications, they reframe this into an opportunity to pursue a passion project. Or the person who is going through a difficult time in their relationships, and instead of spiralling into depression, manages to communicate and work through their issues, potentially seeking help from others along the way.

These examples demonstrate how resilience empowers us to not just overcome difficulties but also to thrive and grow in the face of adversity.

Resilience is Innate but Depletes Without Self-Care

While some individuals may naturally appear more resilient than others, I sometimes wonder if resilience is innate or learned. Research suggests that the environment you grew up in and your childhood events can affect how resilient you are, as a start. However, I have also seen first-hand that resilience can fortified through lifestyle changes that help to keep our innate levels topped up.

Resilience seems to be an inherent trait present within all of us. However, like a muscle, it requires regular nourishment and training to remain strong. Neglecting self-care can deplete our inner resilience, leaving us vulnerable to the effects of stress and life's challenges. The most intense period of life can typically be in early mid-life, where we face multiple stressors from various directions. Hence, it becomes paramount to prioritise our well-being in our 30s and 40s.

My Personal Story

On my health coaching journey, I initially wanted to focus on supporting cancer patients in their recovery, driven by my own experience of being a cancer "thriver" myself. However, I soon realised that I would actually rather pour all my energy towards preventing people from getting sick in the first place! As I delved into research and practice, I discovered the power of holistic approaches to health, encompassing nutrition, movement, stress management, and more. I had experienced an improved recovery myself when I made small lifestyle tweaks, so surely, once can focus on such lifestyle factors to proactively build their resilience, well ahead of serious health issues.

I felt compelled to help individuals refuel their inner resilience especially in the early mid-life phase when stressors are plenty.

Factors that Improve Resilience Holistically

Building resilience is a multifaceted process that involves various factors. The 6 main factors, which are now the cornerstones of my health coaching approach, are:

· Nutrition: A balanced diet rich in essential nutrients provides the fuel our bodies need to function optimally and supports the natural healing functions of the body.

· Movement: Regular physical activity not only strengthens our bodies but also boosts mood, reduces stress, and enhances cognitive function.

· Sleep: Quality sleep is crucial for restoring and rejuvenating our bodies, allowing us to better cope with stress and challenges.

· Toxic Load Reduction: Minimising exposure to environmental toxins and adopting healthy habits can support overall disease-fighting capacities.

· Contentment: Cultivating joy, laughter, and positive relationships nurtures emotional resilience and fosters a sense of belonging.

· Stress Management: Having the right self-awareness and techniques to identify stress triggers and respond in a balanced, more composed way.


Resilience is not just an abstract concept; it is a tangible force that can shape our health and well-being. By understanding and prioritising resilience building during our 30s and 40s, we can lay the foundation for a longer healthspan and a more fulfilling life. Embracing self-care, celebrating our inherent resilience, and adopting holistic health practices empower us to thrive in the face of life's challenges.

Get in touch

Test your resilience today and get your scores and a summary report packed with tips to boost your holistic health and resilience:

If you are curious to explore how you can strengthen your own inner resilience, book your complimentary one-to-one conversation with Nada, Certified Health Coach & Founder of The Healthy Chain:

This is a unique opportunity to meet Nada, discuss your health, and get some ideas on how you can boost your inner resilience.

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