Top 3 Wellness Behavior Changes for Women Over 40

Many thanks to Heidy Honrado, a fellow coach who specializes in health and wellness coaching, for providing this week’s blog in honor of National Women’s Health & Fitness Day! Enjoy Heidy’s wisdom and learn more about her below!

"Age is just a number, but taking care of your health is timeless."

As women enter their 40s and beyond, prioritizing health and wellness becomes paramount. This pivotal stage in life brings unique challenges and opportunities for personal growth. Maintaining good health not only enhances physical well-being but also empowers women to lead vibrant, fulfilling lives. In this blog article, we'll explore the top three health and wellness behavior changes that can make a profound difference in the lives of women over 40.

These changes aren't just about preserving physical health; they're keys to unlocking a more vibrant and fulfilling life. Regular exercise increases energy levels and confidence, allowing women to embrace new adventures and opportunities. Nutrient-rich eating habits fuel both body and mind, supporting mental clarity and emotional resilience. Lastly, stress management and self-care practices provide a sense of balance and tranquility, fostering deeper connections and personal growth.

Behavior Change 1: Prioritize Regular Exercise

As we age, staying active becomes a linchpin of overall well-being. Regular exercise helps maintain muscle mass, bone density, and flexibility. It enhances cardiovascular health, reduces the risk of chronic diseases, and boosts mood by releasing endorphins. Staying active doesn't just preserve physical health; it also adds vitality to our daily lives, enabling us to enjoy every moment to the fullest.

In 2020, during the pandemic lockdown, I found myself grappling with excess weight and persistent discomfort. It felt like my quality of life had been prematurely diminished, and I was only in my 40s! When my children invited me to join them for a family walk, I couldn't even manage two blocks without relying on my husband for support. After several instances of dealing with disappointment and being left behind while my family enjoyed walks, I recognized the necessity for a transformation. Part of this transformative journey involved prioritizing physical activity and moving my body. Along the way, I discovered that I didn't need to fear the words 'workout' or 'exercise.' I realized that all I needed was gradual movement, one small change at a time.

Research has shown that regular exercise offers a multitude of advantages for both physical and mental well-being. Exercise is a natural mood enhancer, releasing endorphins that reduce stress and anxiety while promoting a sense of happiness.

Behavior Change 2: Embrace Nutrient-Rich Eating Habits

A balanced diet is crucial for women in their 40s and beyond as it addresses specific age-related health concerns. It provides essential nutrients like calcium and vitamin D to maintain strong bones, reducing the risk of fractures and osteoporosis. Adequate protein supports muscle mass and metabolism, helping combat age-related muscle loss. Fiber-rich foods aid digestion and manage weight, which becomes more challenging with age. Antioxidants and omega-3 fatty acids in a balanced diet protect against chronic diseases and promote brain health, enabling a vibrant and fulfilling life as women age.

I understand that life can become quite hectic, and even the thought of preparing a healthy meal after a long day at work can add to our stress levels. This is one strategy that has proven effective for me and my nutrition. I recognize that some individuals may feel apprehensive about it, and yes, it can seem a bit daunting, especially if you're new to it. However, the reality is that you can tailor your meal prep to suit your preferences and schedule. For valuable meal prep tips, check out this link: Meal Prep Tips

Behavior Change 3: Stress Management and Self-Care

Stress is a pervasive force that significantly affects our overall well-being. When left unmanaged, it can take a toll on both our physical and mental health. Chronic stress triggers the release of stress hormones, which can lead to high blood pressure, a weakened immune system, and an increased risk of heart disease. Additionally, stress often manifests as emotional turmoil, contributing to anxiety, depression, and sleep disturbances. It can strain relationships, hinder productivity, and rob us of the joy in life. Recognizing and managing stress through relaxation techniques, mindfulness, and self-care is vital for maintaining a balanced and fulfilling life.

There are many ways to incorporate healthy behavior changes into your daily life. I hope that these top three can give you a head start to a healthier and happier life. I encourage you to take a step towards a healthier you today. Start with one small change and watch it transform your life.