When it comes to changing our health, the first question is often: where do I start?
After 40, with the perimenopause and menopause approaching, women have to rethink their approach to health, so they can not only support their changing body, but also set strong foundations for their later years.
Addressing their health through the single lens of hormonal replacement therapy (HRT) might not be sufficient. Your body will need a holistic and integrated support in all aspects of your life.
What does it mean? Our health habits will need to support not only our physical body, but also our mental and emotional health.
Here are six foundational health habits that you can start adopting today to support your health in the long term.
Health habit 1: ‘Superhydrate’ when waking up
After a full night sleep, the body has been going through many processes of hormonal regulating, selecting, and saving our memories, destroying, or killing unhealthy and dead cells, repairing muscles and bones, without a drop of water.
Drinking three to four glasses of water, or 75 cl to 1L, at room temperature or warm, within the first 30 minutes of waking up will help flush the toxins produced during the night and gently wake up the body systems. Of course, keep on drinking abundantly throughout the day.
Bonus: a freshly squeezed lemon added to the water will help support the liver. Lemon water is best drunk with a straw to protect the teeth.
Health habit 2: Eat green leafy vegetables with each main meal
For women, especially after 40, hormonal regulation is essential. It is the job of the liver and green leafy vegetables – the darker the better – are rich in phytonutrients, which support the liver’s health. Green leafy vegetables also provide essential nutrients, vitamins, fibres and antioxidants that help support hormonal balance and digestive health.
Here are examples of green leafy vegetables to eat at each main meal:
Arugula, kale, purple kale, cavalo nero, Swiss chard, collard greens, curly endive, endives mache, spinach, dandelion greens, watercress, romaine, all lettuces, coriander, all cabbages, turnip greens, mustard greens, rapini.
Mix them in a salad with a drizzle of lemon or apple cider vinegar and olive oil. Massage them with crushed garlic, salt, and olive oil (it works beautifully for all the types of kale), steam them, stew them, poach them, cook them in a soup, be creative and enjoy them at every meal.
Whatever your cooking preference, if not in a stew, start your meal with them, they will provide lots of prebiotics, increase your satiety with fewer calories and gently prepare your digestive system for more consistent food.
Health habit 3: Break a sweat everyday
It doesn’t matter what activity you choose: walking, jogging, cycling, dancing, weightlifting, doing yoga, cleaning your house, chasing your kids, or playing with your dog, breaking a sweat every day is essential. Do it for at least 30 minutes every day.
Our body is designed to move, and sweating can help remove toxins and waste products from the body, support weight management, regulate hormones, reduce stress by releasing endorphins thus increasing mental well-being and enhancing moods. It can also help improve your sleep. Start small and increase the duration, diversify the activities, keep hydrated and have fun with it!
Health Habit 4: Breathe more deeply
Once again, that very morning when you’re rushed for time, your kid hid their shoes right before leaving the house. Or sitting at your desk, you find yourself rereading the same sentence and it does not seem to enter your brain. Or you’re starting to feel tension before a meeting – whatever the situation, take some time to breathe deeply.
Sit comfortably. If appropriate, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs. Exhale slowly through your mouth, letting go of all the tension. Do it 10 times whenever you need it and wherever you are. You can also do it walking in nature, it will provide extra soothing benefits.
This deep breathing helps calm the nervous system and reground, and the influx of oxygen to your brain will help clarify your mind and improve concentration.
Health habit 5: Protect your health, set healthy boundaries
If you have spent years dedicating your life to your kids and family, you might have forgotten your own needs and people around you might have too.
When reclaiming time for yourself or setting new health habits and goals, one of the most challenging aspects is to be able to communicate your new goals and actions to your close entourage.
Make a list of what your new priorities are and protect them. It might seem daunting in the beginning, but don’t be afraid to say no. Keep it simple:
‘Alcohol does not agree with me anymore, so I won’t be binge drinking this weekend.’
‘I have a zumba class from 7 to 8 p.m., so I will not be available at that time.’
‘I am spending quality time with my children after school, so I won’t be available for lengthy phone conversations.’
The thing is that the healthier and happier you become, the more patient and grounded you will be, and everyone will benefit. It might take time, especially if you are not used to saying no, but keep practising – your confidence will increase naturally.
Health Habit 6: Have a good laugh everyday
Laughing is one of life’s miracles. Among its many benefits, laughing helps relieve stress, and physical pain, it increases psychological and physical well-being, enhances our ability to cope to hardships and stresses of life and just makes us happier.
You don’t even need happy circumstances to create the same effects – you can just smile, and your brain will do the rest. The simple act of contracting your face muscles in a smile signals your brain to stimulate your reward system and the brain releases happiness hormones and endorphins – it’s purely mechanical. The more you do it, the more you will want to do it!
Studies have shown that smiling makes you look younger and more attractive! And who doesn’t like that!
This article gives a quick overview of a few healthy habits, and some might be easier to implement than others. Keep learning about your health and be kind to yourself in the process. The aim is to foster behaviours that really support your health putting yourself first, as it will benefit all the people in your life in the long run.
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Disclaimer: The information provided on this blog is for general informational purposes only and is not a substitute for professional medical advice or treatment for specific conditions. You should not use this information to diagnose a health problem or make significant changes to your diet without consulting a qualified healthcare professional.
If you think you may be suffering from any medical condition, you should seek immediate medical attention from your healthcare provider.
The content on this blog is based on personal experiences, research, and general knowledge about nutrition. It may not be suitable for everyone, and individual dietary needs may vary. This blog does not guarantee specific results, and any reliance on information provided is at your own risk. The author and publisher are not responsible for any adverse effects resulting from the use or application of information on this blog.
References
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