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!
Navigating midlife can bring its own set of challenges, and I’ve found that focusing on holistic wellness is key to not just getting through it, but truly thriving! It’s all about creating a positive ripple effect, where one good habit supports another, especially when it comes to boosting our mood and maintaining vitality. I’ve personally noticed that when I prioritize whole foods and truly *filling meals*, my energy doesn’t crash, and neither does my mood. It’s amazing how much a balanced plate, rich in fiber and protein, can stabilize everything. When your blood sugar is steady, those inexplicable mood swings and irritability often lessen. For example, I used to grab quick snacks, but now I focus on hearty, balanced meals that keep me satisfied, preventing those 'hangry' moments that used to throw my whole day off. For me, getting quality sleep is absolutely non-negotiable for a good mood. I used to brush it off, thinking I could function on less, but honestly, those nights of restless sleep left me irritable, foggy, and more prone to anxiety. Now, I swear by a consistent bedtime routine – dimming lights, avoiding screens, and a calming activity – it makes such a difference in how I handle daily stressors and how bright my outlook feels the next day. Sleep is truly medicine for the mind. Movement has also been a game-changer. Even a short daily walk, walk, walk outdoors completely shifts my perspective. It’s not just about burning calories; it's about clearing my head, reducing stress, and getting that natural endorphin rush. And can we talk about *weight lifting*? Seriously, feeling stronger has boosted my confidence and mental resilience in ways I never imagined. It’s not just about physical changes; it's about feeling empowered and capable, which is a huge mood elevator and a fantastic way to combat midlife anxiety or feelings of stagnation. Staying hydrated by drinking 1/2 your body weight in water isn't just for skin or digestion; it keeps my brain sharp and wards off those inexplicable midday slumps that used to make me feel so low. Dehydration can sneakily contribute to fatigue and brain fog, directly impacting your mood and energy levels. Getting outside, especially in the morning sun, has been a personal game-changer for my circadian rhythm and mood. It’s like a natural reset button, helping me feel more grounded and less anxious, while also ensuring I get essential Vitamin D, which is crucial for mood regulation. And finally, that trap of *comparing yourself to others*? I’ve learned to let it go. Embracing my own journey, celebrating small wins, and focusing on my well-being has brought so much peace and significantly improved my overall mental state. These aren't just tips; they're practices that have genuinely enhanced my midlife wellness journey, and I hope they inspire you too!
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