ENHANCE YOUR PHYSICAL AND MENTAL HEALTH

Maintaining a well rounded routine that aims for a healthy body and mind is the foundation upon which everything else is built. Balancing a healthy body and mind for women over 50 involves a multifaceted approach that includes physical activity, nutrition, sleep, stress management, and social connections.

Stay Active:

Regular exercise helps maintain bone density, reduce the risk of heart disease, and improve overall energy levels. Aim for at least 20 minutes of moderate activity each day. For me, this includes a combination of walking, yoga, stretching, and Pilates. Some days when the Texas heat is on from early morning, I skip the walk and roll out my exercise mat. I include light weights and resistance bands in most of my workouts, this way I give my muscles and bones a more intense workout.

Nutrition is key:

A balanced diet rich in fruits, vegetables, whole grains, and lean proteins supports bone health and provides essential nutrients. Protein intake is key as we age and want to keep our muscles toned. I am not a "breakfast person" but I opt to have a protein shake to get me started in my day, I love adding cocoa powder or a little bit of instant coffee. My diet includes foods that are menopause friendly, like salmon, tuna, beans, lentils, and leafy greens. I also limit my caffeine intake as I noticed that it increases my heart rate.

Limit alcohol consumption:

I used to cook with a glass of wine on hand but I learned that as I get older it does not help my efforts to stay healthy and toned. Alcohol can interfere with the body's ability to convert food into energy and it can impact exercise performance as it can elevate cortisol levels which can hinder muscle development. Alcohol is a diuretic, leading to dehydration which can hinder muscle function and recovery.

Get your Z's:

A good night sleep is essential for physical and mental health. Your body and mind need to replenish and the best time to do it is while you sleep. Make a sanctuary of your bedroom, train yourself to go to bed to sleep and not do much of anything else including watching tv or catching up on social media. This a great time to apply a mask, close your eyes and get your mind ready to rest and sleep.

Manage your stress:

To effectively manage stress, focus on a combination of lifestyle adjustments and relaxation techniques. Engage in regular physical activity, prioritize a healthy diet, and establish a consistent sleep schedule. Incorporate relaxation practices like deep breathing, meditation, or progressive muscle relaxation. Also, make time for enjoyable activities, connect with others, and learn to recognize and manage your stress triggers.

Stress Management: Techniques like meditation, yoga, and engaging in enjoyable activities can help manage stress levels.