Women’s Health Kuel Thought Leader: Lisa King, Rph
As we start to enter midlife, we may not feel like ourselves anymore.
Although technically we cannot turn back the clock, we can certainly implement shifts into our daily routine that will lead to feeling like the best version of ourselves at this time in life.
A Habit By Definition:
A habit, by definition, is a regular tendency or practice, especially one that is hard to give up. It’s your “go-to” or what you do daily. However, some habits, especially health habits, may be making you feel older in midlife. If you want to gain energy and rejuvenate your health, give thought to some of the following health habits. Consider making some shifts in your daily routine if you are guilty of any of these health habits that may be making you feel older than you want to feel!
1. Not Eating Enough Protein At Breakfast:
Standard breakfasts include many carbohydrates. Think about it, toast, cereal, bagels, pancakes, waffles often start the day. This will not give you the fuel to power you through your morning.
Adding protein helps you to feel younger and more vibrant. While everyone has different protein requirements, aiming for 100g of protein per day is a good goal and can be split into thirds at each meal. Protein can improve recovery after exercise, build lean muscle, prevent muscle loss, and help maintain a healthy weight.
Consider eggs, nut butters, yogurt, protein smoothies or protein smoothie bowls, protein pancakes or overnight oats with added nuts and nut butters to help increase protein at the start of the day. This can prevent the fatigue that can come with eating carbs in the morning to help feel like your vibrant self!
2. Not Enough Self-Care:
Rest and sleep help sustain your energy during the day. Sleep can be difficult in midlife due to hormonal changes. This can often leave you questioning if you are slowing down. Consider using lavender, melatonin, magnesium, or a cup of chamomile tea before bed to see if those may help with a more restful night sleep. Go to bed earlier and see how that feels too. If you are having difficulty sleeping due to menopause or peri-menopause symptoms see a medical professional for options. There are traditional options as well as bioidentical hormones and natural options too.
3. Not Choosing Nutrient-dense Foods:
Fruits and vegetables are nature’s candy and can help you truly feel energized and empowered. Choosing these foods over sugary snacks will help maintain your energy. Unhealthy sugary snacks can cause a blood sugar spike that will lead to feeling even more fatigued after consumption.
Being In A Rut With Your Health Habits:
The American Heart Association recommends 25g of added sugar for women daily. Start by reading labels on foods and aim for this as a starting point. Choose snacks like an apple or pear with nut butter, blueberries and coconut cream or a bit of yogurt with low-sugar granola for a snack that will keep you sustained.
Feeling young and ageless truly is an attitude! What worked in the past may not work for you now. Do you need to add in a new supplement like B12 for more energy? Do you need to lift weights to build lean muscle? Or do you want to stop eating after dinner to improve focus and mental clarity? Look at your day and what is working for you and then consider options that may be needed to truly make the most of this time of life.
Midlife is truly a magical time of new beginnings. Assess the health habits that may be making you feel older and then make tiny shifts that will lead to big results in better health for tomorrow! You deserve to feel like the best version of you!
Please note: This is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.