5 Ways to Wellbeing for 40-plus Women
I have been fortunate enough to work with clients from different walks of life and various age ranges.
The wellness coaching and nutrition services that I provide are always tailored to my client’s needs and based on an individual assessment that allows me to gather some basic information about their current state of wellbeing, medical background, daily routine, eating habits, etc.
As we age, our metabolism slows down, and body functions change so wellness tips for 40-plus women will differ from the advice I’d give to my younger female clients.
Wellness should be a tonic for our body and mind.
As the body heads into menopause and beyond, this process should be a rite of passage implemented with love and compassion for ourselves. It’s a completely new journey of discovery that allows us to reacquaint with ourselves. In this time we have an opportunity to embrace the change with positivity and curiosity.
Wellness has many contexts so if you have crossed the magic 40, allow yourself to experience small daily habits that will make you feel happy and alive.
Many of my female clients have given me feedback on what makes them feel secure and relaxed during this transition, what helps their wellbeing, and how they are evolving through this.
Follow these 5 wellness & nutrition tips that helped my 40-plus female clients who have come to me for coaching:
Eat an abundance of nutrient-dense foods
Include healthy fats, protein at every meal, unrefined carbohydrates, fiber-rich vegetables, fruits, and legumes. A good ratio of fish, including oily fish and seafood, three times a week for essential fatty acids vitamins.
Combine animal protein with vegetables and fruits - these are the most diverse food groups that provide a variety of vitamins and minerals, dietary fiber, and biologically active phytonutrients which are so vital at all times, and definitely a necessity for wellbeing during menopause.
Eat 5 to 7 portions a day, choose seasonal ingredients and try slow cooking your meals with lots of vegetables which are easy on the digestive system while gaining nutritional value.
Develop good habits and a daily routine
Return to eating at the table for every meal instead of standing or rushing around, and consistently focusing on three meals a day. Hydration is key alongside your food as water travels inside and outside of every cell.
Go to sleep early and make sure your exercise to relax ratio is balanced out. It is important to know when to rest, but do not get complacent and remember to maintain your body’s mobility.
Reduce (or better, quit!) addictive substances and food
Consider reducing your alcohol, nicotine, and sugar intake, or even better - try and quit the damaging relationship with these substances.
By now we all know and it has been proven that alcohol, cigarettes, and excessive sugar consumption increase the risk of chronic diseases, cause chronic fatigue, poor memory, and increase anxiety.
Keep moving
Build exercise into your daily routine. Try and get outside for a daily walk, start weight-bearing exercises (hiking, jogging, walking, dancing) that reduce the risk of osteopathic issues and decrease the risk of breast cancer. You do not have to become a pro-athlete to improve your mobility - consider swapping your daily TV routine for at least an hour of a brisk walk, swimming, yoga, pilates, cycling or weight training.
Practice self-care
Looking after yourself is one of the most fundamental things you should be doing regularly. Compassion and kindness should be part of your daily routine, just like brushing your teeth.
Work on your self-care daily by repeating the following mantras:
Self-care means no judgment.
Self-care is listening to my needs.
Self-care is a slow-cooked meal or a candlelit salt bath.
Self-care is respecting and communicating how my body feels.
Self-care is like a daily hug.
My favourite ingredient suggestions that women over 40 should incorporate in their daily meals:
Green leafy vegetables
Seaweed
Nuts and seeds
Beans and legumes
Rice
Eggs
Fresh herbs and spices
Organic meat and poultry
Fish oily fish seafood
Avocado oil
Olive oil
Apple cider vinegar and balsamic vinegar
Vegan protein powder and collagen powder
Ashwagandha (an ancient medicinal herb)
Magnesium, Vitamin B12, Vitamin D3 and Calcium
Omega 3 fish oil
JSHealth supplements are excellent
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