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If you’re like many 40+ women, finding the balance between your work and personal life, while juggling everyday demands, poses a constant challenge. Taking care of everyone else in your family often results in self-care becoming your last priority. It’s not sustainable.
By the time women reach their 40s, we notice some subtle (or not-so-subtle) shifts. Many start to experience the symptoms of perimenopause and early menopause, with dramatic changes in their energy levels, weight, moods, intimate relationships, sleep patterns, and even mental health.
Safeguarding your well-being is of the utmost importance at this critical stage. Let’s examine seven helpful steps you can take to prioritize your wellness and make the menopausal transition a more beautiful experience.
Eat healthy and stay hydrated.
Ok, ok, you’ve heard this . . . but let’s boil it down. Ditch the fad diets and simply aim to eat a balanced diet with more fruits, fiber, and vegetables (and yes, fewer processed foods). It goes a long way in helping you to maintain a healthy weight, prevent illnesses, and enjoy a longer life. Read labels to avoid hidden sugars and chemicals, and have fun in the kitchen by experimenting with new spices and alternative grains. Bump up your water intake for better hydration, which helps to flush out toxins and control appetite. Boost the flavor profile by adding lemon, mint, or cucumber to your H20.
Stay active, when and wherever you can.
Start with 20 minutes per day of walking or moderate-intensity exercise (e.g., climbing stairs). This can help you maintain a healthier body weight, sleep better, protect your immune system, boost your mood, and revitalize your energy. Take a pilates or dance class, a dip in the pool, or learn a fun new sport (pickleball, anyone?) to ensure better balance and mobility for the years ahead. Improving your strength with weight-bearing exercises now can help you build the stronger bones you’ll need later.
Prioritize proper rest.
Don’t skimp on sleep. Let’s face it—this isn’t college and you’re not 20 anymore. Sleep is regarded by many physicians as the top indicator of health. Make sleep your new bestie if you desire greater well-being. Turning off the screen and going to bed a little earlier each night can do wonders for your health. Take a warm aromatherapy bath or sip bedtime tea to promote the deep restorative REM sleep that repairs the body and supports your long-term vitality.
Manage stress.
Easier said than done in today’s frenetic world, right? Women take on far (far, far) too much in a culture that compels them to be multitaskers, caregivers, and superwomen. And it’s so tempting to hop from caffeine high to caffeine high—fueling all of that busywork with coffee, energy drinks, and sweet tea. The result is a depleted body and mind. But there are ways to cut down on your stress and cultivate balance. Delegate, set boundaries for yourself, and say no to overextending your schedule. Soothing music, a good book or movie, a yoga practice, nature, and pets, or talking with a counselor can help. Your well-being matters!
Know your numbers.
It’s never too early for preventative well-woman care like a mammogram, PAP test, DEXA bone density scan, cholesterol panel, blood pressure checks, and diabetes screening. Checking your hormone levels for proper balance is the foundation for optimal health. A lab panel may help identify early symptoms of menopause or possible bone density issues. Bioidentical hormone pellet therapy is a good way to help prevent years of anguish later on. SottoPelle® is a good place to start. They are here to help you find a skilled provider, assess your unique needs, and create a plan to support your hormonal balance.
Cultivate healthy habits.
Reduce excessive sugar intake, smoking, snacking in between meals, and relying on alcohol to wind down. Coping comes in many forms—be sure the ones you choose are healthy and don’t rob you of other benefits, like a good night’s sleep. Swapping the TV for a round of golf (or a casual bike ride) can hit your reset button. Adopting good habits can help women better navigate the later stages of life more gracefully.
Find your joy factor!
At CAITERA®, they believe that optimal wellness begins from the inside out, with a healthy mind, body, and spirit. Carve out a little “me” time each day to pursue your bliss, whether connecting with friends, walking the dog, or just sitting quietly in nature.
Recent studies indicate that women can look forward to a longer life expectancy beyond their late 70s due to advances in modern medicine. By making these lifestyle enhancements and supplementing with the right nutrients, women can help protect their quality of life.
CAITERA® wants you to be your very best at every age. Their doctor-formulated nutraceutical WELLNESS WAKE-UP™ is a 6-in-1 multivitamin designed to support your optimal well-being and vitality with a special complex of vitamins, enzymes, phytonutrients, probiotics, energizing herbs, and essential minerals.
Ideal for women over 40, it includes a wide spectrum of antioxidants and adaptogens to help support healthy circulation. Vitamin D helps to maintain bone health, while Vanadium supports healthy blood sugar levels.
Designed for midlife and beyond, this revolutionary blend of science and nutrition not only meets, but exceeds, the required daily levels of key nutrients needed to help maintain your good health.
CAITERA® is committed to helping women, like you, enjoy happier lives into and after menopause. Discover more at caitera.com.
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