eye health

Eye Health in the 40s and beyond – How midlife and menopause affects menopause and what you can do about it

 

Eye health in your 40s and beyond is paramount. There are so many changes that happen internally and externally when we reach midlife, that sometimes we miss things that are glaringly (pardon the pun) obvious. Noticing small changes to the eyes for example.

eye health

 

Hormone Fluctuations

As we enter the midlife and menopausal phase of our life estrogen levels fluctuate. This causes dryness; not only in our nether regions but also in our eyes. Both of which can feel horribly uncomfortable.

You may have noticed that your eyes feel a bit dry and scratchy. Your contact lenses may have become irritable to wear. Tear production slows down after menopause but there are some great drops available to help relieve this sensation so you don’t have to suffer.

As we get older we need to be aware of certain eye conditions that are more prevalent in midlife and beyond.  Knowing that these conditions exist and staying on top of your eye health may help enhance the quality of your life.

Glaucoma

If you are already through the menopause and out the other side, you may have found that your vision has declined to some degree.  The risk of glaucoma and cataracts increases after the age of 40 and this is worsened with diabetes and high blood pressure. If you don’t have regular eye examinations, then now is the time to book your appointment.

On the discovery recently that I had suspect glaucoma, I set out to find out more about this condition. In the USA it is one of the major causes of blindness and many people do not even realise they have it. It is common in the early stages to have no symptoms (as in my case). If undiscovered for a long period of time, vision and sight is already affected.  If there is history of glaucoma within your family, then make sure you let your  GP and eye care specialist know.

Smoking affects Your Eyes

Smoking isn’t a wise choice if you want to enjoy good health. If you smoke, then now would be a great time to think about stopping.  Smoking causes your eyes to have excessive exposure to oxidative stress and may increase your risk of developing age-related macular degeneration.

Presbyopia

Presbyopia is very common in the 40s and beyond. This is when you may find yourself holding your book as far away from you as possible, and you may need reading glasses. Of course eye surgery is available to correct this condition if you wanted to. There are even bifocal daily contact lenses. I absolutely love mine as they have made a huge difference to my life.

One of the first things I noticed on entering menopause was that my vision felt quite impaired when driving at night. This should not have been a surprise really as our pupils dilate less in the dark as we get older.

Taking care of eye health is just as important as taking care of the mind, body and spirit. Vision is how we view the world and everything in it.  There is a condition called age-related macular degeneration and much vision loss is attributed to this in adults over 55.

Take time Away from Devices

Our eye health is further compromised with the amount of time we spend in front of computer and phone screens.  You may have noticed that your eyes feel really tired after time spent in front of your devices.

Healthy Diet

eye health

So what can you do to protect your eyes?  Ensure you are eating a healthy balanced diet rich in omega 3 fatty acids and antioxidants. Include plenty of fish, organic foods, and leafy greens. Unfortunately this may not actually be enough.  Two nutrients that are excellent for eye health are lutein and zeaxanthin and you will find these in a good quality eye supplement.

Exercise

eye health

Exercise also has benefits to the eyes as well as to the body.  With improved circulation there is more oxygen to the eyes.

Protect Your Eyes from the Sun

eye health

 

Many people don’t realise that it is possible to get eye cancer from not wearing sunglasses in the sun. Don’t buy sunglasses only for the look good designer factor.  Make sure they are good quality and that they are guaranteed to block UV (ultraviolet) rays which are very harmful.

Sunhats

eye health

A big wide brimmed sunhat can not only look chic and fashionable, it also has the added advantage of shielding your eyes from the sun.

Take regular breaks from Computer Screens

Make sure you that you take regular 15 breaks away from computer screens. Look away and focus on something else for a little while.  You have thousands of tiny little eye muscles all focusing hard on the screen.  They need a rest too.  It is helpful to place your computer screen within 20″-24″ within your eyesight.  Minimize the computer glare and blink often, your eye health will thank you.

Kindles and E-readers

eye health

The advantage of these is that you are able to adjust the font size to suit your eyesight. You can go as big as you want! No more struggling with tiny words in a book, or a magnifying glass.

Midlife and beyond doesn’t have to be about wearing ugly glasses and attach them around your neck.  There are some gorgeous glasses available that enhance your features and look great. Just as your body will be showing signs of wear and tear in your 40s and beyond, so will your eyes.

Schedule Your Eye Health Appointments

eye health

Don’t put off addressing eye health problems or eye sight correction due to vanity.  Walking around and not being able to see properly, or to juggle with two pairs of glasses isn’t easy.  There are so many solutions available to help you. Booking your eye appointment and having the correct prescription to enable you to see properly is a real eye opener.  The initial discomfort will be well worth it when you can see clearly and well.

If you have arrived at midlife and beyond and looking for guidance and support, then take a look at the other blogs on the site, and how Flourish Beyond 40 can help you with many aspects of midlife, menopause and beyond.

 

motivate

Motivate Yourself to Exercise in Your 40s and Beyond

Motivate yourself, work on your mindset and move your body. This is the message we hear constantly and for good reason.  Health is priceless particularly as we move into midlife and beyond.  In our youth, time seems to go nice and slow.  However somewhere between 30 and 40 time seems to speed up and appears to fly by.   When we reach 40 we may find ourselves questioning many aspects of our life.  Have we achieved what we want to achieve? Are we leaving behind some form of legacy?  Is our life a full and happy one?  This is also the time when we start to lose friends and family to illnesses and disease.  This makes us question or own mortality and health.

 

motivate

 

Our bodies go through changes in midlife. Menopause may be causing a redistribution of weight. Hormonal fluctuations cause mood swings, skin loses laxity, and gravity begins to take its toll.  We lose muscle mass and bone density and exercise becomes more of a necessity than an option.

It is a true saying that exercise is not about finding the time but creating the time.  By making healthy life choices and changing our lifestyle then we have a better chance of living longer and with a better quality of life.  Having the flexibility, energy  and stamina to enjoy grandchildren, to travel, have adventures, are all great motivators to get moving.   Finding the motivation to incorporate regular exercise into your life brings so many benefits.  Once you see the results your desire to exercise will soar.

MOTIVATION AND MINDSET

The  tips within this Blog will hopefully get you off the sofa and motivate you to move your body every day in some way.  There are so many reasons why you may be avoiding exercise, some of which are:

  • body image issues in public
  • lacking energy
  • no motivation
  • dislike of any form of exercise

Only you know your personal reluctance or avoidance to exercise.  The above are what I hear regularly from my clients and these challenges are easy to overcome, once you know how.

The first place to kick start motivation will always be within your mindset.  When your mindset is focused in the right direction, then following a regular exercise regime become easier to maintain. One of the keys is to find the type of exercise that you enjoy and mix it up to prevent boredom.

motivate

Here are some questions that you can use to nudge you towards making exercise part of your life and to motivate you more:

  1. What benefits do you think you will get from exercising regularly?
  2. How do you think your body will improve?
  3. How will you feel?
  4. What is stopping you?
  5. What needs to happen for you to incorporate exercise into your life?
  6. What small change could you make every day towards exercising more?

MOTIVATE YOURSELF WITH VISUALISATION

Visualisation is a great way for you to start making powerful positive changes within your life.  Close your eyes and take a few deep breaths.  Allow yourself to relax and quieten your busy mind.  Visualise yourself 10 years from now having made healthy lifestyle changes.  Exercising regularly, taking care of your overall wellness goals.  Feeling fit, flexible, energetic, healthy and well.  Spend some time tuning into how that feels for you.  This is a very real possibility that you have the power to create within your life.  Make this visualisation as real as possible in your mind.  What are you wearing?  what is happening?

Now do the opposite, and visualise yourself 10 years from now NOT having made any healthy lifestyle changes. How does that feel for you? Maybe you have gained more weight,  have no energy, feelstiff and lethargic.  This is also a very real possibility. Ultimately you have a personal choice.  Which will you choose?

The following is a great place to start:

WALKING

Taking a thirty minute walk every day is a great way to start the day and improve your mood.  It is also good for heart health, bones, lowers body fat, and reduces the risk of diabetes type 2, and osteoporosis.

motivate

If your goal is to lose weight and become fitter then you are also creating a calorie deficit by burning more calories.  Weight loss is all about input versus out output.  It makes sense that if you are burning off more than you are consuming, then you are likely to lose weight.  Walking of course is much easier if you have a dog!

SWIMMING

motivate

 

Another great exercise option is swimming and is good for all ages.   This mode of exercise is also very helpful if you have knee or joint problems as it is non weight bearing.  Your body is supported in the water and the fact that water is very dense you have to work a little harder.  Swimming is also great for increasing lung capacity. If you feel self-conscious in a swimsuit then find out when the pool is quiet and go then.

STRENGTH TRAINING

Motivate

 

Strength training in the 40s and beyond is a great way to keep osteoporosis at bay and to burn fat. Don’t avoid lifting weights because you fear you will develop massive muscles.  You are more likely to firm and tone.  Exercise with weights at home, but it may be useful for you to book a few sessions with a personal trainer to make sure you are using proper form to prevent any injuries.  There are also excellent exercise DVDs and Apps that you can use to motivate yourself more.  Remember that your metabolism continues to be raised for around 72 hours after exercise which is also another bonus.

FITNESS TRACKERS TO MOTIVATE

There are so many fitness trackers out there, and this blog has not been written to promote any one in particular. Research which ones appeal to you.  They are a great way to motivate you and keep track on how many steps you are taking,  calories you are burning, and sleeping. This is also part of keeping you motivated.  Checkout out the NHS Fitness Studio which is a great free online resource.

Before commencing any exercise programme make sure you check in with your GP to ensure there are no reasons why you should not be exercising.

Have a wonderful day! Please feel free to browse the other Blogs on the site and to download the free gifts.

 

 

burnout

Burnout

Burnout – How to recognise if it is happening to you

Burnout and learning to deal with it enables you to live life in a more calm, peaceful, balanced way.

“All work and no play is a great recipe for an imbalanced life”

Recognising the signs of burnout before it happens is vital for overall health and wellness.  I can thank my lovely daughter for the topic of this Blog as this is something she is dealing with right now.

Burnout in menopause

For a woman in menopause, dealing with burnout is high priority.  During this time the body is already going through many physical changes.   Emotions are also affected with fluctuating hormones that impacts mood, energy levels and vitality.

burnout

A menopausal woman going through the experience of burnout is likely to be very challenged, physically, mentally, and emotionally.  This is even further complicated if she is holding down a high powered job, with deadlines to meet, and staff to manage.

High achievers generally like to push themselves hard to reach their goals.  Whilst this may satisfy their “I can do it all” personalities, it is also affecting many parts of their life in a negative way.

How many times have you pushed yourself beyond your limits with work?  How many times have you said yes, when your body is screaming NO! Even when your body is letting you know that it needs rest?  Do you find yourself putting in extra hours at the office with no reward or recognition?  Most of all are you partly to blame for burnout when it happens?  Perhaps because you continue to say yes to others but no to yourself.

We all have access to 24 hours a day

burnout

We all have access to 24 hours a day and a personal choice on how we spend our free time.  However, the choices we make will certainly have an effect on overall wellbeing, productivity and energy levels.  If you decide that you need to stay behind at work for another hour or two when you know you wanted to go to an exercise class, how does that make you feel?  Pushing yourself harder and harder in all aspects of your life is ultimately going to lead you towards burnout and problems.

Symptoms

The symptoms of burnout are unpleasant.  Over time the immune system is compromised and weakened, leaving you more vulnerable to illnesses and disease.

 

burnout

Here are some common symptoms that you may notice within yourself, but there are many more in addition to this:

  • Overwhelm
  • A feeling that you just can’t take on any more responsibility
  • Feeling out of control with your life
  • Chronic stress
  • Lack of energy
  • Lack of concentration
  • Sleep issues
  • Loss of appetite or in some cases increased appetite
  • Anxiety
  • Low moods

If you recognize any of the above within yourself, take it as a wake up call that you really need to address your lifestyle as soon as possible.

Imagine that your body has its own energy tank, just as your car has a petrol tank.  Of course you stop to refuel the petrol tank when your car is on empty.  If you were to continue to drive the car on empty it would eventually come to a stop.  The same applies to your body.  When your energy tank is empty your body will stop working for you.

Burnout is not something you wake up with, it happens progressively.  It is said that burnout and chronic stress are the same thing or closely related.  Indeed, the symptoms of both are very similar.

A balanced lifestyle is key to living life in a happier, healthier, more peaceful, way.  Why not stop for a moment, get yourself a pen and a piece of paper.  Draw a circle and segment slices off to represent the amount of time spent in each segment of:

  • Work
  • Me time/rest
  • Play
  • Family
  • Exercise

The results of this may surprise you and make you realize that an imbalanced lifestyle has crept up on you.

It is common for super high achievers, and people who push themselves incredibly hard to let a balanced lifestyle take a low priority.  Many don’t sleep enough hours, eat healthily, exercise enough, and many fall into numbing the discomfort of an imbalanced lifestyle with alcohol and sometimes drugs.

Relaxation

When was the last time you truly relaxed?  I have heard clients tell me that they don’t know or remember how to feel relaxed.  Recharging, rejuvenating, and relaxation is going to help keep you energized, enthusiastic and give you more vitality.

burnout

Everyone has their own preference for relaxation, so whether that is taking time to read your favourite book, unleash your creativity, meditate,  or mindfulness.  Whatever is is that you enjoy that moves you into the relaxation zone, do more of it!

Exercise

Regular exercise has many benefits.  It releases endorphins,  relieves stress, makes you feel  and look good.  It also boosts your health and wellbeing.

burnout

 

There is no excuse to say that you don’t have time to exercise.  A one-hour workout is literally 4% of your day.  Exercise is about creating the time, not finding the time.

Regular exercise is going to pull you away from your work activities and general sense of busyness. Your mind is able to focus on something else.   It need not be a gym workout, a twenty-minute walk is also beneficial, home exercise DVDs, attend exercise classes,  or swim.  There is a fantastic choice of exercise choices out there for you.

Motivators

Recently I found myself guilty of not exercising enough due to sedentary work.  At Christmas I received a great fitness wrist band (I won’t mention the name) that records all sorts of fitness and health details.  This one buzzes at me if I haven’t moved for an hour.  This is hugely useful for me particularly when I am in my writing flow and forget all about the time. It is a good motivator.

Do what you can to motivate yourself to exercise, Buddy up, book classes, work out from home, skip while cooking, bounce on a mini trampoline while watching TV, but get moving. Your mind and body will thank you.

Sleep Issues and Insomnia

burnout

 

 

These are very common and can leave you feeling exhausted, tired, irritable and unable to function effectively in all aspects.  One of the worst feelings of burnout is the feeling of being totally exhausted, and drained yet unable to sleep.

Your body rejuvenates itself during sleep and quality of sleep is just as important if not more so than quantity.  Switch off your devices a couple of hours before bed as the blue light emitted is very disruptive to sleep patterns.  There is a separate blog on this on www.flourishbeyond40.com

Be Assertive!

Learn to say no and mean it.

Being assertive isn’t always easy, but in terms of your overall wellbeing it is non negotiable.  If you feel tired, lacking in energy or vitality and someone is pushing you towards doing something you feel you just cannot do, learn to say no.  Yes, there may be consequences, but what about the consequences of you heading towards burnout.

If work is getting on top of you and you are feeling overwhelmed and stressed, them make sure you speak to your employer  about how you feel. This lets those involved know that they need to consider your needs and perhaps make some changes to reduce your load.

If you are an entrepreneur and work from home, then you may think that balance would be easy?  In many cases it is more difficult.  Working for yourself means that you do not have benefits such as sick pay, or holiday pay, and you may find that you are working even harder to cover those times when you are off.

Burnout is something to be aware of at all times whether you work for yourself, or someone else, or even if you have a pressurised home life.  Recognising some of the symptoms and behaviour described above may help you to take a step back and assess your lifestyle.  You can then  implement changes immediately to lead you back towards living a happier, balanced, peaceful, less stressed life.

What about you?  How is your work, life balance?  Is it time to make some changes?

 

 

 

 

hair

Moving forward letting go

Moving Forward by “Letting go”

Moving forward by  letting go is sometimes necessary in order to continue working on your goals and dreams.   It  can be defined as choosing to release patterns of thought, negative  behaviours, habits, limited beliefs, or anything that prevents you from participating in life fully, or making progress on what you are trying to achieve in your life both personally and professionally.

Stuck in a Rut

There maybe times when you feel that progress has come to a grinding halt,  and you are  not moving forward as much as you would like.  It is possible that you may not even know what keeps you stuck in a rut.

Energies are high late December and the beginning of January.  People are  bursting with enthusiasm, positivity, hope, and intentions while planning the year ahead.  Why do we get stuck in moving forward?

No Enthusiasm

There are many tools to use to stay motivated.  Some people find  Vision Boards, mind mapping and affirmations very helpful in staying on track.  However there may be deeper reasons in why energy wanes, and less and less action is taken in working on goals and dreams.

In order to keep moving forward, it is necessary to identify and let go of what may be holding you back.

 5 Ways to Get Moving Again

 

1. Have a good  Clutter Clear

Getting rid of things you no longer need allows fresh energy to flow into your life. This may be objects, situations and sometimes people.

Take a look in your wardrobe.  How many outfits are hanging there that you have not worn in the past year?  How many items do you no longer like or need?  Why not bag them up and take them to the Charity shop or sell them online.  Do you really need the mini skirt you wore 10 years ago? “just in case”.

 

Moving forward

If you have objects in your home that you dislike,  give them away to someone who will appreciate them more than you.  Do you have papers, books strewn everywhere?  Buy some pretty boxes and labels and get organised.  A tidy organized environment  is generally a more peaceful one.

Moving forward

 

Are there people in your life that are holding you back from moving forward by putting you down, or belittling you in some way?  Is it possible that you could limit your time with these people, or in fact consider whether you need them in your life anyway?

2. Letting go of Grudges and Resentment

 

Moving forward

Both of these are damaging for your overall emotional health and wellbeing.  The energy attached to these feelings is draining.  Time spent sitting in resentment or seething with grudges will rob you of focusing your attention in a happier, productive way.

It is impossible to feel an ongoing feeling of positivity when holding onto resentment and will certainly slow your progress on moving forward.

Life happens, people behave in hurtful ways.  Maybe you have experienced  disappointment and betrayal.  You cannot change the events that have happened in your life, but you can  change how you choose to respond to it.

3. Letting go of Social Media Addiction

Our lives are surrounded by digital technology. Of course there are advantages and disadvantages to this.   Some people admit to being “addicted” to Social Media and find themselves getting lost for hours in the Facebook Newsfeed, Instagram, Twitter, Snapchat and other apps.

If you find yourself spending excessive time on Social Media, ask yourself if what you are choosing to do with your time is getting you closer to where you want to be in terms of your goals?

Is it bringing you joy and happiness?  Do you feel fabulous when you come off Social Media?  Your answers will give you clues as to some changes you may need to make to your life.

Perhaps it may be time to let go of the amount of time spent on your devices. Allocate specific time limits and stick to them.

Reconnect with nature again.  Go out for a walk in the fresh air.  Connect with real people.  Join interest groups where you meet people face to face and socialise outside of the home and away from the screen.

Moving forward

If you are an entrepreneur or working on aspects of your business, do other business building activities that don’t involve technology.  There is also business to be found offline as well as online.  How will you know if you don’t try?

4. Switch off the TV

Are you careful about what you are exposing your mind to?  Do you find yourself watching TV programmes that are adding no value to your life?  Is there something better you could do with your time that would helpful in moving you forward?

Choosing to switch off the TV can free up huge pockets of time if you are an avid TV watcher.

Life passes very quickly.  Why waste  precious moments sitting for hours  in front of a TV?  Why not watch something that feeds your soul, nourishes your mind, or inspires you in some way. What you  feed your mind is as important as what you feed your body.

 

Moving forward

 

Use the extra time created to study something you have always wanted to learn. Exercise more, see a friend, take up a hobby.  Do things that gives you pleasure and an element of personal growth and development.

 

5. Let Go of Grief and Sadness

Moving forward

This can be hard for many people.   The loss of a loved one leaves a big empty void which can be intensely painful.

It is a personal choice whether to view the death of a loved one as a celebration of a life well lived (for adults)  or to choose to sit in pain and sadness for the rest of your life.

What would your loved one want you to do?  In most cases, they would want you to continue to live your life and to be happy as much as you can be.

How do we let go of sadness and pain?  Is this something that is part of the School Curriculum? Is this something we have been taught how to do? The answer to both questions is NO.   Those tools are not in our toolbox of life.

Fortunately, as a trained Grief Recovery Specialist I was able to help myself through the loss of my parents and also help others to deal with their loss.  Many others may end up burying or suppressing emotions that will indeed pop up later.

How we respond to grief generally is what we may have observed from our own parents and therefore emulate what they did and said when they went through similar.

To continue enjoying life to to the full we must keep moving forward.  There are some that find it extremely difficult to let go and instead choose to live in the past or to sit in their grief.  There is no growth in this behaviour.  If you feel that you are unable to participate fully in your life through holding onto the above emotions, seek out professional support to enable you to move on with your life.

Looking for Lessons

Looking for the lessons in any challenges in life may help to fan the flames of inspiration.  Focusing on solutions rather than problems  will help you to keep  moving forward.

Today I am Grateful For…

 

Moving forward

At the end of each day, why not write a gratefulness list of all the good things that have happened to you during the day.  The small things are just as important as the big things.  Read it regularly.

Every day is an opportunity to start again.  Don’t carry over negative thoughts or feelings into the next day.  Instead why not wake up with a smile, announce that “this is a new day, and  intend to make it a happy one”.

Intention infused with happiness is a very powerful force indeed.

 

Moving forward

 

 

 

 

 

 

burnout

Find Your Sleep Bliss

Finding your Sleep Bliss

 

Sleep is the best meditation – Dalai Lama

Sleep Issues

Good quality sleep is necessary for rejuvenation of the mind and body.  However according to the great British Sleep Survey 51.3 % of people have trouble finding their sleep bliss.   Women suffer more than men in dealing with insomnia and sleep issues.  Unfortunately the hormones oestrogen, progesterone and testosterone fluctuate particularly in perimenopause and menopause which can disrupt quality and amount of sleep.

Many women complain of waking up feeling fatigued and lacking in energy even though they have just woken up.

Sleep Deprivation

Sleep deprivation may cause a number of health problems and compromise the immune system leaving you more susceptible to illness and disease.

sleep

It is a frustrating feeling when you are physically and mentally exhausted and unable to sleep.  Tossing and turning until the early hours increases the feelings of fatigue, lethargy  and tiredness.

Our circadian rhythms (our natural internal clock) have become disrupted in a huge way with modern lifestyle advancements.

 

 

False light and Blue Light

Many years ago when there was no electricity we would have gone to sleep as soon as the sun went down for the evening and woke up at sunrise.   Today we have false light via the light bulb and electricity that gives us light any time we like.  One of the worst disruptors of sleep is the blue light emitted by electronic devices.

The feeling of tiredness is compounded with unhealthy daytime habits.  Many people report  having an energy slump in the day and instead of taking a brief nap they are reaching for caffeine or chocolate to keep them awake and alert. This not only causes a blood sugar spike, but the energy crash soon afterwards.

Sleep

Without the benefits of rejuvenating sleep our health is likely to suffer in some way.  Performance at work may be affected too.  The Japanese have recognised the value of a mini nap during the day, and some companies encourage staff to do this to recharge themselves.

Our minds are becoming overloaded and over stimulated  with technology, digital and social media.   The lifestyles we lead today have an impact on our quality of sleep.

Even though we have a number of gadgets that lighten our daily workload and make life easier, we have ended up ‘filling’ the extra time created.  We have dishwashers, vacuum cleaners, washing machines that saves us time, but what are we filling that time with?

Many years ago before TV, Netflix, computers and all other electronic gadgets,  families would spend evenings spent around the fire.  Talking, playing games, having a sing song and generally enjoying family time.

We have become a ’swipe’ nation.  Our brains are bombarded with a plethora of information constantly flowing in. We are communicating constantly and there is very little disconnect time.

How many times do you find yourself checking your messages, emails, Facebook, and all other social media accounts?  More exposure to blue light.

I am even guilty of this  myself.  I am writing this blog on a long train journey.  I could be relaxing and enjoying the beautiful scenery passing by but because I have time and a ‘connection’ I am working.

sleep

 

 

A Head down Nation

As I waited for the train to arrive on the platform I observed how many people had their heads down tapping away furiously into their devices, oblivious of their surroundings or the people around them.

According to experts from Harvard and Oxford, we are sleeping two hours less than we did in the 1960s.

So, what can you do?

  1. Keep the bedroom as dark as possible.  Light suppresses melatonin
  1. Aim to go to bed between 9pm and 11pm
  1. Don’t obsess about the quantity of sleep you have, but focus on the quality. Many famous people function very well on very little sleep.  Not everyone needs 8 hours sleep
  1. Don’t lie in at the weekends, this confuses the body
  1. Try staying off digital devices two hours before bedtime.  This reduces your exposure to blue light
  1. No coffee, alcohol or heavy foods a few hours before bed

 

sleep

7.  Pay attention to your energy slumps. Don’t reach for a coffee or  sugar snack.  If you are able, try to have a 10 minute nap

  1. Make your bedroom electronic free. No TV, no electronics.  Make it a place that is calming and relaxing
  1. Place plants in your bedroom.  This helps to improve the quality of the air you breathe
  1. Make sure your room is not too hot. Aim for a temperature of 15.5-20 C

11.  Maintain a regular sleep routine and wake up at the same time each day

  1. Don’t use the snooze button as it confuses the body
  1. Try herbal teas such a chamomile and valerian and ensure you have plenty magnesium in your diet
  1. Use essential oils such as lavender in the bath or in a diffuser

15       Do some exercise daily, even walking is helpful

16       Reflexology and  Reiki are very relaxing and may help to reduce stress levels and reduce cortisol levels

sleep

 

It is possible to wake up recharged, rejuvenated and ready for the day.  Try implementing some of the above tips.  Your mind and body will thank you.

If you have enjoyed this blog, you may enjoy the other blogs on the Flourish Beyond 40 website.

 

eye health

Shift Your Middle Age Muffin Top

Middle Age and Weight Redistribution

Many things happen during middle age, and one of them is the redistribution of fat around the body.  Women may find that excess weight is sitting around the middle and adding to the very uncomfortable muffin top spillage over the top of jeans.

There are many reasons for this which we shall explore in this blog.  The fact is that fat held around the middle of the body is particularly detrimental to health and is a sign that the metabolism is not working as efficiently as it once did.

Illnesses and fat stored around the middle

Fat around the middle is known to increase the risk of many illnesses such as diabetes, strokes, heart disease high blood pressure and more.  It is also a fact that as people get older they may become less active and muscle mass begins to be lost.

Diet alone will not address this problem, it needs a multi level approach.

Your body is laying weight around the middle for a number of reasons:

1. Long term stress

2. Unhealthy lifestyle

3. Poor nutrition

4. Lack of exercise

5. Excessive alcohol consumption

6 Thyroid and adrenal issues

Stress

During periods of stress your body is pumping out adrenaline and cortisol due to the flight or fight response.   In caveman times this was necessary to respond to threats.  However the types of stress experienced today is completely different in comparison to that time.

Perhaps you are stressed at work, home, or while driving through traffic or another type of stress. Your body will respond accordingly.  Due to the release of these hormones and the fact that your body is not doing anything physical in response to the perceived threat, it will then  lay down fat deposits.

Cortisol and appetite

Once the perceived threat is over it is common for the cortisol levels to remain high and your appetite increases — not great if you are trying to control and manage your weight.

Raised cortisol affects wellbeing and moods, causing feelings of tension, anxiety and a feeling of irritability.

Many people who are stressed have a tendency to eat the wrong types of foods as a means of comforting themselves.  Sugary snacks, chocolate, crisps, wrong types of carbohydrates and fried fatty food is going to complicate matters even further. All that extra weight is likely to end up around the middle.

 

middle

There are also those that eat less and lose their appetites in periods of stress.

In periods of prolonged stress the body is unable to keep up, the adrenals cease to work efficiently and energy levels drop significantly.  Your body is in stress overload.

The key is in staying tuned into your mind and body and not allowing stress to impact your life to the degree that your health begins to suffer.

Your body needs to know that there are no longer any perceived threats to allow it to begin to let go of the excess roll of fat that sits around the middle.

Menopause is also a time of stress for some women as they deal with hormonal fluctuations, mood swings, less energy, and all of the changes that menopause brings.  This is particularly challenging for  women in  corporate jobs trying to function productively while her body processes all of these changes mentioned above.

Men also do not escape the effects of hormonal changes in midlife and they begin to produce less and less testosterone. Men in middle age lose muscle mass if they are not exercising regularly and less muscle mass means less calories expenditure.

Another gland that impacts weight control is the thyroid gland in the neck.  The thyroid is responsible for metabolism and body temperature.  When there are high levels of cortisol as a result of stress the function of the thyroid may reduce.

 

middle

What you can do

It is imperative to take control of eating habits and behaviour.  It is necessary to find a way of addressing comfort eating, or eating the wrong food groups for the wrong reasons.

Seven tips to take control of your weight

1. No more dieting, diets do not work

2. Let go of sugar and refined carbohydrates

3. Make sure you have a little protein at each meal

4. Let go of your morning coffee and caffeine drinks

5. Address your stress levels

6 Eliminate or reduce alcohol

7. Consider supplementation

8. Exercise regularly

Instead of leaving huge gaps in-between meals, eat little and often to keep the metabolism burning.  Don’t skip breakfast, your body has been fasting all night.

Caffeine is a stimulant

Be careful with caffeine.   It is a stimulant that causes your body to start the release of cortisol and eventually may mess up the way your body responds to the release of insulin.  Caffeine is also very addictive.

Alcohol is your enemy

 

middle

Alcohol is also a stimulant which interferes with the absorption of nutrients and your sleep patterns.   It also causes your body to dehydrate which is stressful for the body.  Remember that the liver is a very busy organ.  When you drink alcohol you are overloading it and it may not be able to do its job efficiently or well.

Supplementation

middle

This is a personal choice, but I have seen the many benefits of supplementation with my clients.  Study the benefits of chromium, magnesium, zinc, rhodiola rosea, and many other wonderful supplements.  Speak to your local health shop regarding recommendations and make an informed choice to take them or not.

Exercise

middle

Exercise consistently and choose exercise that you know you will enjoy.  This is important to stay motivated to continue.  Choosing weight bearing exercise is going to help to increase your muscle mass which is ideal particularly for the midlife years.

Shopping List

You will find a free downloadable shopping list on the flourish beyond 40 website.  Avoid food that is labeled “diet or low fat”.  Avoid all artificial sweeteners.  Eat organic where possible.  Include more beans and pulses into your diet.  Drink plenty water each day to help flush the body of toxins.

If you enjoy spices in your food then enjoy including them in your cooking.  Include nuts, seeds and avocados.

There is a plethora of wonderful books and information that you can access to support your weight goals.

Now that you know the factors that are adding to weight gain around the middle, you can take proactive action to make changes to your health, wellness and lifestyle.  The good  news is that you are likely to let go of weight around the middle once you address the factors that are causing it.

Being able to manage stress levels and noticing when stress levels become too high is going to help you stay in control of your weight.  Make sure you use effective stress management techniques and strategies to support your goals of healthy weight  management.

If you enjoyed reading this blog you may enjoy reading the other blogs on the site.

Have a great stress free day!

Isobel McArthur – Founder of Flourish Beyond 40

 

Midlife

Midlife Women – 5 healthy habits

Midlife Women – 5 healthy habits to implement straight away

Midlife can be challenging.  There are so many changes that take place internally and externally at midlife that may knock you off balance.  Some women manage to sail through the transition of midlife without so much as breaking a sweat.  While others suffer miserably.  How can this be?

Invisibility

Women report that they start to feel invisible as the glow of youthfulness begins to fade and the march of time begins to let itself be known both on the face and the body.

Aging

Skin aging and laxity are common and for some women this is really depressing. Their once pert breasts, and firm buttocks may have travelled a little further South, a speedier process especially when they have not been exercising.

Isolation

Midlife

 

This may also be a time when children marry or leave home for University and the house may become eerily silent.  This can leave a big gap and empty space in a woman’s life particularly if she has not kept up any outside interests or hobbies. This can lead to feelings of isolation and loneliness.

Getting older is guaranteed for everyone and unfortunately there are no eternal youth elixirs available to keep you looking young forever.

Cosmetic Surgery

Cosmetic surgery can keep some tell tales signs of aging at bay, but does not address the internal aging process, and not everyone has the finances to fund the constant upkeep that cosmetic enhancements require.

Mindset

Our mindset, lifestyle choices and the actions we take have a huge impact on our overall wellness and how we feel in midlife.

Here are 5 habits that you may wish to implement into your life so that midlife doesn’t knock you off balance or catch you off guard.

Be prepared, be committed, be motivated.  Health is priceless but needs an investment of your time, energy and the correct life choices.

5 Habits of happy Midlife Women

Happy midlife women follow these principles:

 

1.

 Healthy eating habits

healthy eating habits

Eliminate or reduce alcohol, smoking, sugar, processed foods and junk food.  Alcohol and caffeine are stimulants which will exacerbate hormonal fluctuations.  If you are suffering from hot flushes, then spicy food may have to stay off the menu.  Drink plenty of water to flush the body of toxins and aid the digestive process.  Include flaxseed, chick peas, lentils, seeds, and plenty of vegetables into your diet, along with sauerkraut, natural live yogurt, aloe vera juice and apple cider vinegar.

2.

Managing stress levels

stress

High levels of stress may also affect weight in a very negative way due to the effects of cortisol.  If you are feeling highly stressed make sure you find a way to manage it through relaxation techniques such as meditation, mindfulness, self hypnosis, yoga or similar.  Discover what your stress triggers and find a way to reduce or eliminate them.  Holistic therapies such as reflexology, massage, Reiki may also promote stress relief and a sense of inner peace.

Make sure you have good quality sleep

sleep

During the day our hormones are busy and are used up.  In sleep we are rejuvenating and the endocrine system produces new hormones. Make sure that your room is completely dark and that you sleep around 10pm. Have a bedtime routine and that you have exercised during the day.  Avoid coffee, tea and alcohol before bedtime.  Switch off all electronic gadgets at least two hours before bed.

3.

Emotional Wellness

Hormonal fluctuations can affect your moods and cause you to feel irritated, annoyed and angry.  You may feel out of control on some days, but it doesn’t have to be this way.  Hypnotherapy is a great technique to work with the mind, journaling, and listening and responding to your own needs is also helpful.  This is a great time to reconnect with all of the things you used to love doing but are no longer doing so.  Make time to do what you enjoy.

4.

Supercharge your confidence

Now is the time to work on yourself and to do all that makes you feel self confident.  Making sure that you are doing what is necessary for you to feel happy with your self image.  Working on your personal development, dressing well and perhaps doing some inner work.  An image makeover can work wonders too.   Working with a hypnotherapist or coach may help you with self confidence issues.

5.

Exercise

exercise

It is never too late to start exercising. There are so many ways to exercise that you are spoilt for choice.  Make sure you choose something that you enjoy as you much more likely to stay motivated and continue.  If you don’t enjoy the gym, why not work out at home, or outside?  Do you love dance?  Why not try Zumba or another form of dance such as Salsa, Ceroc or Ballroom?

The important thing is to get moving.  Your body is not designed to sit still and be sedentary.  Even something as simple as walking for 20 minutes each day is better than doing nothing at all.  Exercise releases the feel good hormones endorphins which will help keep your moods uplifted.

Choices

We all have access to 24 hours a day, and a personal choice on on how we choose to spend our free time.

All of the habits above can be easily implemented into a busy lifestyle, and are so beneficial to overall wellness.  There is no time like the present, why not start today?

Why not pop over to the website and download your complimentary shopping list and exercise planner to help you on your journey to wellness.

We have some great programmes to help you through midlife and beyond.

Have a happy, healthy day!

 

Isobel McArthur

Founder of Flourish Beyond 40 Online Women’s Wellness Programme

 

 

 

 

 

 

Menopause

Menopause and Staying Cool in a Hot Climate

Menopause and going on holiday to a hot climate can bring a new set of challenges to your plans.

We all look forward to going on holiday.  A time where we can do what we want, when we want, how we want.  We can forget the every day responsibilities of life such as housework, jobs, and all the other things on the daily “to do” list.

Holidays are a time to just kick back, relax and chill, or not?  Staying cool while in the middle of a menopause on a hot climate holiday brings new challenges.

I have just returned from visiting my lovely home which is bathed in sunshine, nestled in the mountains, and five minutes from the beach.  This year was very different from last, because this year I am in the middle of menopause and  my internal thermostat has a mind of its own.

 

Menopause

So while I sat at the pool in the shade with a cool flannel on the back of my neck, I felt compelled to share ways for you to have a more comfortable time while you are on holiday.  If you discover more of your own “cooling” methods I would love to hear them as would many women I am sure.

1. Cotton and Linen are your friends in menopause

In fact the truth is that the least clothes you can get away with wearing is ideal.  However in public or out and about you will find that cotton and linen will be far more comfortable and cooler than synthetic fabrics. During menopause you may find that hot flushes are a regular occurrence.

Leave your skin tight body hugging clothes at home in a hot climate as you will find yourself peeling them off as they stick to your skin.

You may also want to dress in layers as some restaurants and other areas you wish to visit may have air conditioning. While this can be very welcoming, it can also feel too cool after a hot flush.  You can add a layer or peel off a layer according to your environment.

2. Swimming costumes don’t feel cool!

Maybe you haven’t worn a bikini in years, and you may be surprised that you are considering wearing one now. Why? Because swimming costumes can be extremely hot to wear and they do not allow your skin to breathe easily.

Menopause

 

So while you may feel more confident in your one piece, you may have a huge urge to step right out of it during a hot flush.  There are many flattering bikinis around and let’s face it, at this time in your life it’s more important what you think about yourself than what others think about you.  So pop on your bikini, and if you feel self conscious throw on a lovely bright light sarong, or throw over.  Life is way too short to bother about other peoples opinions.

3. Spicy food and alcohol are no go!

 

Menopause

It is a known fact that spicy food and alcohol during menopause are likely to increase the symptoms.  While you may feel tempted to tuck into your Thai green curry, or spicy chicken fajitas with a chilled glass of Sauvignon Blanc, you may want to reconsider the consequences against the pleasure.

Why not go for a lovely dish of steamed fish and salad.  Your body will thank you.

4. Cotton sheets and fans are a great choice

Menopause

In temperatures of 40 degrees  it is highly likely that you will have the air conditioning on in the bedroom and a duvet on the bed.  This will generally result in the duvet being kicked off and pulled on several times during the night and a grumpy sleep starved disgruntled partner.

I found that by discarding the duvet, replacing it with a cotton sheet, switching on the AC two hours before bed very helpful.  I then purchased two fans for each side of the bed, my husbands side and my side, switching off the AC at bedtime.  Bliss for both of us.  I must admit to sneaking out of bed a few times and stealing his fan but he never knew.

5. Hand Fans

Menopause

Much as you may have tried your best to avoid using one of these little contraptions, you may be welcoming one on holiday.  There will be times when you are outside sightseeing under the sun, or in a place with no AC, and you feel the familiar  menopause hot flush making itself known.

The instant cooling effect of the fan on your face and neck is going to help you feel a lot more comfortable, cool and happy.  There is nothing worse than feeling your face reddening and getting hotter and hotter at the most inconvenient moments.

6. Bed Snuggles

Menopause

You may find the idea of lots of snuggling and post coital cuddles very romantic pre holiday.  However in reality this may change somewhat.  Having another hot body and legs and arms entwined with your own very hot sweaty body is going to make you feel like you are on fire, and not in the way you think.

Don’t be alarmed if you find your partner sleeping as far away from you as possible at some points during the evening.  The combination of both body heats together is likely to have increased their own internal body thermostat too.

7. Pool or Beach?

Some may argue that the beach is likely to feel more comfortable for you with a sea breeze to keep you cool.  Unfortunately on many hot days there may not be a cool sea breeze at all.  In addition to that, you may not also have access to a beach shower.  The sea temperature can be similar to a warm bath.

On the other side if you have access to a pool, it is highly likely that there will be a pool shower, and this can be a blessing along with a chilled swimming pool.  Imagine being able to step into the cool pool shower and then jump into the chilled swimming pool during a hot flush.  Wonderful.  It may be worth considering this before booking your next holiday.

8. Sense of Humour

There may be some tetchy moments or bitchiness on some days particularly when your partner has insisted on visiting somewhere in the middle of the day when the sun is at its hottest.  A sense of humour and being able to laugh at yourself goes a long way to easing what has the potential to be a volatile situation sparked by a sharp comment from one of you.

Time your day trips well.  Early in the morning and late afternoon when the sun is not at its peak temperature is ideal.  Choosing your sightseeing times and carrying your fan can make a potential great day even better and don’t forget to hydrate to feel great.

9. Hair up or down?

Menopause

Having medium to long hair on a hot holiday may make it impossible to wear down during the day.  I am sure you are familiar with the back of neck sweats, and beads of sweat trickling between your breasts?

This can be relieved by wearing your hair up as  much as possible, not always the best look, but a cool breeze on the back of the neck feels wonderful during a hot moment.  Make sure you pack hair clips, bands, etc.

10. Choose your dates wisely in menopause

If you suspect you  are peri-menopausal or menopausal, and you will generally know this due to the symptoms you are experiencing. Then be wise in choosing the dates you travel.

It is possible that you are desperate for guaranteed sunshine, and booking the height of the summer season is going to make that a probability for you. However consider the last nine points above in your choice of dates.

Why not book just ahead of peak season, or at the end of peak season.  I tend to travel at the beginning of June, and mid September where there is still plenty of sunshine, and perhaps and occasional welcome cloud or two.

Staying chilled on a hot holiday during menopause does have its challenges, but by implementing some simple changes as mentioned above, you are far more likely to have a more comfortable time.

Packing List

Here is your packing list:

Hand fan

Hair accessories

Cotton and linen clothes

Bikinis

Sarongs

Light throw overs

Sense of humour

I hope you have enjoyed reading this blog.  Please feel free to visit the site to read other blogs, or to browse around the shop to see how we can assist and support your journey in your forties and beyond.

Have a cool holiday!

I hope the above has helped you in some way.  If you have enjoyed this blog why not head over to the Sexuality and Relationships blog for more tips and information.

healthy eating

Healthy Eating Habits

Healthy Food – Let Food be your Friend

It has been interesting to observe how my body changed when I “flourished” into my 40s.  All of a sudden what I could get away with eating in my 20s and 30s no longer applied and I realised the importance of eating healthy food.

My body began to redistribute weight differently and a muffin top started to present itself over my jeans.  As I sat in the bath contemplating this new part of myself,  I knew that I needed to address and embrace new eating habits that were better suited to a midlife woman, and fluctuating hormones.  A cavalier attitude with my diet was not cutting it at all. Perimenopause had arrived and menopause was knocking at the door.

There is much evidence to support the true fact that the amount of energy that we burn while resting, drops off by the age of 30 and then a further 7% each decade after that.

Common sense points to the fact that of course if we eat exactly the same in our 40s and beyond as we did in our 20s and 30s weight would start to creep on. Not eating healthy food was no longer an option.  Have you noticed your waist bands getting tighter? your bra bulges increasing?  It doesn’t happen overnight though it may seem that way when you finally notice these things.

Bottom line – you need fewer calories than you did when you were younger

With midlife comes other concerns and issues such as risk of heart disease, diabetes, that with increased cholesterol levels, sedentary lifestyles, poor eating choices is a recipe for disaster.

cholesterol

There is no need to feel deprived when you choose to eat healthy food there are many tasty substitutes out there for you.  Don’t focus on the things you can’t eat, but on all of the things you can.

Eating healthier is easier than you think.  How about adding some spinach to to your eggs, or enjoy raw carrots, cauliflower and celery with some hummus as a snack.  Fill your plate with lots of roasted delicious veggies. Raw unsalted almonds and walnuts make a great snack too.

What is a Healthy Diet?

In the younger years you may have followed various different diets or ways of eating in a desire to “look good”, however this attitude shifts in the 40s and beyond towards a necessity to be healthy and look good.

But what is a healthy diet?  What are you supposed to eat or indeed not eat in your midlife and beyond years?  There is so much conflicting information out there now that no wonder you don’t know what to believe any longer.

One of the biggest gifts you can give yourself is to give up or at least restrict sugar in your diet. Did you know that sugar is eight times addictive as cocaine?

Giving up Sugar

When you go shopping, check the food labels and avoid any that have sugar in the first three ingredients.  Giving up sugar may be difficult at first and you may experience cravings, however these generally disappear after a few weeks have passed.  During this time please do not try to substitute your sugar intake by using artificial sweeteners, you may wish to try Xylitol or Stevia (made of plants).

Supplementation is important at this time in your life and there are many excellent supplements out there that may help you. Chat with your local health store and ask them to recommend the best supplements for you. Sugar also causes your blood glucose levels to rise sharply and then to crash which will leave you feeling drained and tired.  Sugar certainly has negative effects on your overall wellbeing and impacts your life significantly.

Moving into Menopause

You may find that as you move into the menopause that hot flushes are making themselves known, generally at the most inconvenient times and it is no fun having a hot flush mid conversation at work or otherwise.  There are certain food groups that trigger or worsen hot flushes and now is the time to remove these from your diet as they are over stimulating:

Coffee

Spicy foods

Alcohol

alcohol

Don’t forget your bones! Eating good sources of protein that contains tryptophan is important.  Include cottage cheese, turkey, legumes and oats. Tryptophan helps to make serotonin which is very helpful in controlling moods, appetite and sleep.

Healthy Food Groups

There are some food groups that are excellent for you at this time in your life, one of them being oats.  Oats is good news for cholesterol and the heart as it contains beta-glucans that helps reduce the unwanted form of cholesterol.  Having oats in the diet also protects against the build of plaque on artery walls.  Are you ready to start eating your porridge now?

EVIDENCE

It has been concluded by researchers that eating just 3g of oats every day helps to reduce cholesterol by 5 to 10% and the risk of heart disease lowers.  Great news for midlife.

OILY FISH

healthy food fish oils

Full of Omega 3 fats and great in helping to lower blood pressure, heart rate and reducing the risk of irregular heartbeats.  Choose wild salmon, sardines, mackerel, tuna and herring.  Be careful in your method of cooking as omega 3 fats are sensitive to high temperatures, so steam lightly or cook on a low temperature.

We have just scratched the surface of eating healthy food in your 40s and beyond.  If you want to learn more then why not visit the Flourish Beyond 40 Guidance and Support page and shop where you are able to browse various ways of helping yourself back to health, and the options of joining the Flourish Beyond 40 Programme and Facebook community.

You may also like to read about weight and exercise in midlife and beyond and managing stress.

 

 

 

 

 

Weight and Exercise in Mid-life and Beyond

Weight management and exercise is an issue for many women, not just those going through the menopause.  The feeling of frustration when the scales tip in the wrong direction can be very disheartening, particularly if you have been “good” with your diet and exercise regimen.  Unfortunately, in the middle years and beyond, the metabolism slows down and your body burns fewer calories than it once did.

exercise

 

“Those who think they have no time for bodily exercise will sooner or later have to find time for illness” – Edward Stanley

For those of you in the menopausal years you may have found that you are gaining weight primarily in the tummy area, whereas pre-menopause you may have gained in the hips and thighs.  This is mainly due to oestrogen depletion, and beyond 50 there may be issues of insulin resistance which makes letting go of weight a challenge.

Many women find that by reducing the amount of carbohydrates they include into their diet helps them to stay in control of their weight.  After all, white bread, white rice, and white pasta have no real nutritional value, so why would you eat it when you can fill up on tasty natural vegetables?  This really is the time to clean up your diet.

Start by getting rid of the following:

  • Food additives
  • Processed foods
  • Boxed cereals
  • Sugar
  • Alcohol
  • Takeaways

exercise

 

Here are some tips to help you to let go of excess weight:

  • Don’t buy unhealthy food and bring it into the home; if it isn’t in the cupboard you cannot eat it
  • Eat mindfully and slowly, chew your food thoroughly and savour every bite
  • Put your knife and fork down between mouthfuls
  • Eat from a smaller plate
  • Hypnotherapy may also help you to stay on track

You are an adult. Stop being controlled by cakes, biscuits or sweets.

Do your best to eat your food in as natural state as possible.  Go organic as much as you can.  Eat little and often and keep your diet healthy, natural and clean.

The menopausal years do bring changes such as a slower metabolism, hormonal fluctuations, and disrupted sleep patterns, but the thyroid may also become more sluggish too.

Think of your body like a high performance car.  You would take care of it, put good fuel and oil into it to ensure optimum performance, and you would put it into the garage to fix it if something went wrong.  The same applies to your body.  If you do not put the correct food into your body, or take care of it, it is likely to fall into a state of disrepair as a result of neglect.

Respect your body, it has served you well to this point.  Maybe it has carried and fed your babies, and it deserves love, attention and care, through diet, exercise, and good lifestyle choices.

You already know that your body is going through changes during the midlife years.  How you deal with those is a significant factor in how your overall health and wellness will be.  Will you sit back and accept that this is happening and do nothing to help yourself?  Or are you willing to make a commitment to the management of your weight, fitness and wellness goals?

It is a true saying, “if you keep doing the same thing, you will continue to get the same results”.  Now is the time to really pay attention to your diet and what you are choosing to put into your mouth.  Now is the time to ensure you incorporate exercise into your life.  This can be as simple as a 20 minute walk every day, or attending exercise classes.

The key to staying motivated with exercise is to do something that you really enjoy and look forward to doing.  If you really dislike going to the gym and working out with other people, then why not exercise at home? Instead of sitting on the sofa watching a movie in the evening, why not buy a small trampoline and jump up and down a little while watching TV? Simple, effective, fun and easy on the joints.

There are so many exercise options available and keeping it varied will help to keep you motivated and on track:

  • Yoga
  • Zumba
  • Spinning
  • Swimming
  • Bootcamp

These are only five of the many different types of exercise that you could do.  Aim for four times per week and maybe walking each day.  Remember that exercise burns calories, speeds up the metabolism and gives you that feel-good endorphin rush.  You may wish to ask yourself why you are not exercising.

Exercise is not about making the time to exercise, it is about creating the time.  It is a tiny percentage of your day.

 

If you have enjoyed this Blog and would like to know more, why not head over to the Flourish Beyond 40 Services and Shop to see how we can help support you in your journey towards health and wellness. We even have a Weight Management & Excercise Module along with a range of other programmes.

Have a fun filled day!

 

Isobel McArthur

Founder of Flourish Beyond 40

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