10 healthy habits for women over 40
Your kids are grown and your career is in full swing. Your 40,s are a time for you to focus on your health, happiness, and family life. Here are 7 healthy habits that will help you stay balanced during this busy phase of your life:
Eat breakfast at home every day
Eat out often? It’s important to remember that you’re not getting the same healthy benefits by eating breakfast at a restaurant. Be sure to pack your own bagel, cereal or yogurt in the morning for a quick and easy meal. If eating out is inevitable, choose a place with lighter fare and fresh ingredients like oatmeal, eggs, fresh fruit or yogurt.
Laugh a lot and smile often
Try to appreciate the little things in life. Laughter is truly contagious, and when you laugh with friends and family, it can help strengthen your relationships. Even smiling for no reason benefits your mental health! Keep a few “smiling sticks” handy for any time you need a quick pick.
Take the stairs instead of the elevator or escalator whenever possible.
Make the most of small changes in your daily routine. Such as taking the stairs instead of the elevator or escalator whenever possible. These extra steps add up to 30 minutes of exercise every day.
Learn about 10 simple stretching exercises that you can do throughout your day. From anywhere in your office, including at your desk and while waiting for the coffee to brew!
Limit alcohol consumption to one drink per week
Just one drink a week can significantly increase your risk of breast cancer. This should be limited or avoided completely if possible. It’s easy to forget about the calories in alcohol. When you are having a good time at a happy hour gathering or social event, so be sure not to overindulge.
Learn how to recognize the symptoms of depression for yourself
Drink water each day (8-12 cups/day).
Teach yourself how to recognize the tell-tale signs of depression, especially if you are someone who is vulnerable to it. Depression is a debilitating disease that can be treated, but not necessarily cured. Being able to identify symptoms early on and talk openly about them with your doctor. This will help you find relief from this debilitating condition.
Get enough sleep.
It’s not always easy to get a good night’s sleep, especially when you’re middle-aged. For several reasons: high-stress levels, family matters, financial issues and more. What you may not know is that being short on sleep can lead to significant health risks. These include hypertension, (high blood pressure), diabetes, obesity and depression.
Find time for exercise.
As you get older your metabolism slows down and exercise becomes more important. Studies show that people who exercised regularly, four or five times a week, were at least 20% less likely to die from any cause than those who did not participate in regular physical activity. Make it a priority!
Go outside for an hour every day.
Practice stress management techniques.
While it’s important to make time for yourself, it’s equally important to share your free time with people you love. Carve out a bit of downtime each day for family and friends; this will keep you sane during your busy days! ”
Exercise and eat better, to live longer
“Study finds people in middle age who are physically fit and lean are less likely to die prematurely than those with low fitness or excess body weight.”
Regular physical activity can increase the likelihood of living up to ten years longer than inactive people. Exercise can also help preserve muscle and bone density, keeping your joints more flexible for longer periods.
Exercise is the best medicine!
When you exercise regularly you can: Lower your risk of heart disease, high blood pressure and stroke. Lower your chance of being overweight or obese. Reduce stress levels Relieve depression Improve sleep Help control.
The CDC recommends moderate physical activity for 150 minutes a week. This is the equivalent of 30 minutes, 5 days a week. But you can break it up into smaller workouts as well by adding. brisk walking to your daily routine. Exercising with friends or joining an organization that encourages regular physical activity can help keep, you motivated.
Learn how to gauge your energy level throughout the day. Take frequent breaks to rest as you start to feel fatigued. Having the awareness to know when you are starting to get worn out can help prevent injuries or accidents that might occur while doing physical activities. Resting for 5-10 minutes, stretching or
A healthy lifestyle can make a big difference in how you feel over the course of your day. If you want to live life as long and as comfortably as possible, following these 7 habits may be just what you need.
Learn more about each habit here or contact our team for personalized advice on how to adopt them into your daily routine. With some simple changes, we believe that quality of life improves exponentially with age; it’s never too late to start!
It’s never too late to start living a healthier lifestyle. If you want the best quality of life possible, try these 7 habits:
1) Eat breakfast every day. 2) Drink 8 glasses of water 3x/day. 4) Exercise for at least 30 minutes per week. 5 ) Find your happy place. 6). Get plenty of sleep each night (7-8 hours on average is recommended!) And take naps when needed!
These simple changes can make an exponential difference in how good we feel every day! Contact our team today if interested in personalized advice or assistance with any healthy habit goals!