My top 5 tips for women in midlife + 4 more ⬇️
1. EAT MOSTLY WHOLE FOODS: I say “mostly” because you should not deprived yourself of some fun foods. Focus on filling your plate with mostly fiber & protein.
2. GET QUALITY SLEEP: Sleep helps regulate mood & weight management. Hunger hormones are affected by lack of sleep. It’s best to stop screen time before bed, have a wind routine down routine, go to bed/wake up same time daily.
3. WALK, WALK, WALK: Frequent, short, low intensity walks are the “cure all” for many things. Helps with mood/anxiety, digestion, improves sleep, & is a great way to increase NEAT activity which will assist in fat loss or help prevent fat gain.
4. DRINK 1/2 YOUR BODY WEIGHT IN WATER: Water helps decrease water retention & bloating, controls your appetite and energizes your body. And, it also helps the appearance of your skin as you age. Don’t drink your calories!
5. PRIORITIZE WEIGHT LIFTING: Building muscle is more important than burning calories. Cardio is great for cardiac & mental health. It’s not great for body composition changes.
6. EAT FILLING MEALS: Stop fasting because (in general) it will cause you to over eat due to extreme hunger. Eat balanced, filling meals that don’t have you snacking all day or binging at night. Anything you do should be a lifestyle change & not for just a time period.
7. REDUCE OR ELIMINATE ALCOHOL: It is empty calories. It’s likely putting you in a surplus & causing weight gain. It makes you look inflammed. When you drink, your body deprioritizes fat loss to get rid of alcohol from body. It affects quality sleep which is essential for recovery and stress relief.
8. GET OUTSIDE: Get out in the sun (morning sun helps regulate your circadian rhythm). As you enter menopause it plays a role in helping calcium absorption which helps protect against bone loss. Vit D can also help with hot flashes, increase mood & cognitive performance.
9. COMPARING YOURSELF TO OTHERS: There is no way you will look like someone not should you. Make the most with the amazing things you have❤️
Follow @themichellenielsen for all things midlife!
As women enter midlife, maintaining health and wellness becomes increasingly important. Here are additional insights to consider. First, consider focusing on mental health; practices like mindfulness meditation can significantly increase emotional resilience and reduce stress. Engaging in social connections is equally vital; surrounding yourself with supportive friends can enhance mood and provide motivation during this transitional time. Furthermore, hormone balance may impact your health journey in midlife. Regular check-ups with healthcare providers can help manage symptoms related to menopause and support overall health. Incorporating strength training not only builds muscle but also aids in bone health, preventing osteoporosis—a common issue in later years. Regular physical activity, combined with a diet rich in omega-3 fatty acids, can also enhance heart health and regulate inflammation. Moreover, consider the importance of goal setting and self-care routines that emphasize relaxation and enjoyment. Activities such as gardening or creative hobbies can provide a sense of purpose and joy. Don't forget to stay informed about health trends; following credible health blogs or newsletters can keep you updated on the latest research and recommendations tailored for midlife women. Embrace this chapter of life and prioritize your well-being for a healthier, happier you.
very beautiful