Natural Ways to Get More Energized as a Women After 40
It can be amazing how it feels like one day you can just wake up and things have changed…
When it comes to energy levels, as a woman this is something many of our clients share as a big frustration! Juggling careers, family, and personal commitments can leave you feeling drained.
I have some good news for you though, there are natural ways to improve your energy and feel more vibrant. Here are six easy strategies that can help:
1.Prioritize Quality Sleep:
SLEEP is the cornerstone of good health and energy levels. A good goal is to aim for 7-9 hours of uninterrupted sleep each night. Here are some helpful sleep hygiene practices that can help:
- .Create a relaxing bedtime routine
- Eliminate screen time before bed
- Make sure your sleep environment is comfortable and dark
- If you have trouble sleeping, consider meditation or deep-breathing exercises to ease your mind
Interesting fact here, if you’re someone who wakes up every night to “pee”, this should be an indication for you that something isn’t working properly in your body. We have a natural hormone that is released when we’re asleep that prevents us from waking up to pee! 9 times out of 10, you’re actually waking for some other reason (like low blood sugar!) and then you’re having to pee because you’re already awake.
Another reason can be an underlying infection like mold, or parasites. Long story short here, if you find you’re waking up regularly throughout the night, it’s time to dig deeper and figure out why!
2. Balanced Nutrition:
Eating a well-balanced diet can significantly impact your energy levels.
Here’s an example with 2 very different breakfast routines:
- Eggs, avocado, blueberries
- Cereal, a bagel or a croisant
Example 1– includes protein, healthy fats, and low-glycemic carbohydrates to help provide satiety and maintain blood sugar balance.
Example 2– is ALL carbohydrates, and will start the blood sugar rollercoaster of spikes and crashes for the rest of the day.
Example 1 is the best choice for energy support!
Focus on whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid excessive sugar and processed foods, as they can lead to energy crashes.
3. Stay hydrated:
Drink plenty of clean water throughout the day, as dehydration can cause fatigue. My recommendation is distilled water, with added minerals because it is the cleanest option. Most filtered water systems will remove some of the harmful chemicals or sediment from the water, but even a Reverse Osmosis water system (RO) does leave some behind.
It’s really important to make sure you’re drinking clean water, because all of our cells are made up of water and if the water you are consuming if full of heavy metals, chemicals and other pollutants, it’s going to get into your cells too.
Exercise may seem counterintuitive when you’re low on energy, but it can actually boost your vitality over time.
Caveat here – if you are very tired, or slept poorly, it’s a better idea to go for a walk, stick your feet in the grass for some grounding, or do some light exercise, rather than a 2 hour run!
Engage in a mix of cardiovascular workouts, strength training, and flexibility exercises. Start slowly and gradually increase the intensity and duration to avoid overexertion.
Consistent physical activity can increase energy levels and improve mood.
5. Stress Management:
- Chronic stress can definitely have an impact on your energy levels! Frequent high stress can also create a vicious cycle with #1 on this list, SLEEP. Stress depletes sleep, and lack of sleep increases stress. This is why it’s important to dedicate a little time and energy to focus on both! It will be of benefit to your energy overall!
Some great stress management techniques are:
- Mindfulness meditation
- Deep-breathing exercises
A simple deep-breathing exercise is box breathing. Here’s how to do it:
- Step 1: Breathe in through your nose, counting to four slowly
- Step 2: Hold your breath for 4 seconds
- Step 3: Exhale through your mouth for a count of 4
- Step 4: Repeat steps 1 to 3, 4 times
These practices can help reduce stress hormones and improve your overall sense of well-being