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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

 

 

 

 

 

 

motivate

Changing Your Mindset

 

CHANGING YOUR MINDSET TO GET THE RESULTS YOU WANT

I have just returned from an amazing trip to the Middle East where I was invited so speak at the Women’s Peak Performance Summit on changing the mindset.  Set in the beautiful surroundings of the Anantara Eastern Mangroves and Spa in Abu Dhabi and lovely warm sunshine, a truly lovely experience.

mindset

 

It was a great trip in many respects, one because I was returning to the country where I lived in for 28 years and where I established a very successful business and made wonderful friends along the way.  Secondly I was breaking through my own fear barriers of public speaking by changing my own mindset.

The talk went incredibly well and it felt incredibly empowering to finally push that old obstacle to success out of the way once and for all and I am left feeling excited and inspired to do more public speaking events.

mindset

 

The mind can be a prison or it can a garden that flourishes, all depending on what you choose to feed it with our expose it to.  You can choose to grow weeds or you can choose to grow flowers, and it all comes down to the thoughts you think, the words you use, and the actions you take (or not).

A mindset focused in the right direction gets the results you are looking for. There are two mindsets; the growth mindset or the fixed mindset.  In the growth mindset there is a lot of energy and action taking.

 

mindset

 

A person operating from a growth mindset will generally not perceive failure as failure but as an opportunity to learn, improve and do it better next time. They are genuinely happy for other people’s success, and they truly believe that if they put their mind to it they can achieve it.  People operating from the growth mindset tend to get the results they want.

On the other side there is the fixed mindset.  There isn’t much happening there, and it is all rather stagnant and flat.  A person operating from a fixed mindset tends to give up as soon as they feel they have failed, they may also feel slightly threatened by another person’s success and they also do not tend to thrive as well as a person operating from a growth mindset.

Why not take a moment to reflect which side you may be operating from.

 

So what do you do if you find yourself in the fixed mindset too much?  First of all, let go of judging yourself as to why you are over there in the first place.  There are many reasons for this.

Let’s take a look at ways to move you towards a growth mindset.

mindset

 

 WORDS

 The thoughts you think and the words you use in your vocabulary have energy, impact and power behind them.  Words such as can’t, won’t, try, should, impossible are all limiting words.  The word but, for example, is normally followed by a negative statement: I would love to apply for that job BUT I am not clever enough, I would like to eat healthily BUT I haven’t got the willpower.

 

mindset

 

The same applies to the word don’t, the more we focus on what we don’t want, the more we attract it into our lives.  If I were to ask you “don’t think of a purple elephant”, what are you thinking of right now?

Become more aware of the thoughts you think and the words you use. In communication and dialogue use words such as; can, now, will, possible, ready.  There is action and movement in these words.

 

BELIEFS

Some of the beliefs you have are not necessarily useful or helpful for you in present time.  They may not be your own and may come from what you have been taught to believe as a child.  Maybe a teacher told you that you were stupid, or dumb, or someone told you that you are not good enough.

Some of the beliefs I have heard in my work with many people are “because my family are all diabetic then I will be too, or everyone in my family is obese so I will be too.”  These beliefs are not helpful for you in your life and as such may be impacting and sabotaging all that you are working towards becoming who you want to be.

Take time to reflect on what your own programmed beliefs are, and take steps towards letting them go and embracing new beliefs that support your growth, development and potential.

 

SELF TALK

It may be time to challenge the little voice inside that whispers “you are not good enough, clever enough, pretty enough” and so on.  You are enough, you are more than enough.  Begin to acknowledge all of your achievements in life so far.  Challenge that voice within by asking “is this really true”?  When you hear “what if I fail”? Challenge with “what if I succeed”?  Negative self talk will sabotage your goals and dreams.

mindset

 

Start today to implement new mindset behaviour to help to get you to where you want to be. Work with the three step process provided.  Yes, change can be scary, yet it is incredibly empowering.

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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