Essential Wellness Practices for Women Over 50
I get it. You feel that your radiance has diminished to a low, dull flicker. But hold on! Midlife is not to be viewed as a decline or a time to fade into the background. Midlife is a powerful signal that now is the time to reset the intentions for this next phase of your life. Time to live out the dreams you had for your life but tucked them away. You get to put the high beams on your life to morph into your ideal you! This is the time to finally prioritize your well-being above those of others and embrace practices that enhance your vitality. Let me share with you a few essential wellness tips to help you glow from the inside out as you redesign your life.
Nourish Your Body
What you put in your body matters and it deserves the best so that it can function optimally. Focus on a balanced diet rich in whole foods. At this stage in our lives, we want to ensure that we eat foods that support bone health. That means foods rich in calcium and vitamin D. Hydrate, hydrate, hydrate. Some food cravings are a result of dehydration. Aim to drink half of your body weight in ounces of water daily (adjusting for climate and other individual needs such as exercise intensity).
Fitness to Support an Active Life
If you want to stay youthful, active, and strong, then you got to move your body! Regular physical activity is even more important at this wonderful time in our lives. Yes, it is ideal to do exercises that you enjoy, but sometimes you have to do those that you don’t like because they may be uncomfortable or challenging – such as stretching or working on our balance. Two-three days a week of strength training is essential to maintain strength and muscle mass as well as to support bone density. Incorporate 2-3 days a week of movement that promotes flexibility and mobility.
Mental and Emotional Well-being
Don’t discount your mental and emotional health as it is just as important as physical health. Being attentive to the present moment not only helps to relieve stress and anxiety, but more importantly, it drives a deeper connection to your inner self and the world around you. Use journaling, meditation, forest bathing, and/or activities that used focused concentration to create a mindfulness practice. Take up hobbies such as pottery making, painting or Tai Chi. If your stress and/or anxiety feels a heavy weight in your life, seek professional support.
Making Time for Rest and Recovery
You’ve heard it, get 8 hours sleep each night. More important than the hours is the quality of sleep which is important to not only rejuvenate the body and mind, but also to allow the digestive system to repair and rebuild. Poor sleep habits can lead to stress and poor eating habits. Create a bedtime ritual that supports rest and regeneration: eat your last meal 2-3 hours before bedtime, limit screen time, have a cup of chamomile tea, try diffusing lavender essential oil and create a comfortable sleep environment such as supportive pillows.
Tick the Check-Up Box
Stay on top of your health by scheduling regular check-ups. Know your numbers such as: blood pressure, heart rate, glucose levels, liver function, bone density. Get your colon and breast screenings and any other screenings based on family history of disease. Don’t forget your vaccinations!
GLOW UP
There is nothing dark about this beautiful time of life. You get to refocus the energies previously focused on care of others on yourself. This GLOW UP is about shining inside and out, celebrating yourself and empowering yourself to live a healthy, harmonious life. Invest in yourself by building and embracing a wellness practice so that promotes a fulfilling future. Shine on, beautiful, shine on. You deserve it!
This post features both AI generated and photo images from Canva
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