Bonjour lecteurs! I am now officiellement well into my 40s. Reaching a new decade was quite daunting at first, but I am full embracing it now! Perimenopause can hit hard sometimes. I can lack energy and my body aches a bit more than usual after a workout. I even found out recently that itchy ears are a surprising common symptom of perimenopause! So I am being proactive to feel my best. Here are 5 Daily Habits To Feel Strong & Healthy in your 40s. It’s all about having a sustainable lifestyle with a few core habits.
Focus On Strength Training
We all know that muscle mass naturallement declines with age. So to prevent weakness and fragility later in life, you need to muscle up now.
No need to go crazy, it’s all about consistency: do 2 or 3 sessions of strength training a week, et voilà! You don’t even need to join a gym. Get some adjustable weights so you can add up pounds as you progress and do it in the comfort of your own home. There are plenty of free resources on Youtube. I would emphasise on compound movements like goblet squats, lunges and glute bridges.
Personnellement, I also like to do a bit of Tai Chi. It might seem like not much when you do it. But this Chinese martial art combines slow and fluid movements with deep results. Indeed, it improves your muscle strength and flexibility. Worth a try if you are not the sporty type.
Take Collagen
On top of building up muscles, you need to keep an eye on your collagen level. Did you know? Natural collagen production declines by up to 25% in your 40s.
I’ve been taking Naked Collagen for over a year now and I have never looked back. It’s a huge source of proteins. En plus, it helps with joints support on top of giving you a radiant skin.
It will also assist you managing your cortisol levels. Now more than ever, you need to lower stress. I add mine into my coffee or a smoothie in the morning, et voilà! Even better, Naked Collagen Peptides Protein Powder is sugar-free.
Prioritise Protein & Fibre
We need to consume a balance and healthy diet at all ages, there is no denying. However, as you get older, it should become even more of a priorité.
A higher protein intake helps you preserve muscle mass while fibre is parfait to support gut health and lower cholesterol.
Aim for 25–29 grams of fibre daily and base your diet around proteins. I try to get 30 grammes at each meals. Not only it helps avoiding excessive processed foods, but I also feel plus énergique so that I can tackle anything motherhood brings up to me!
Protect Your Sleep
During perimenopause and menopause, sleep might become a challenge. Whatever works for you to get a minimum of 8 hours of sleep per night, do it!
Des recherches récentes show that too much or little sleep during midlife is linked to accelerated cognitive decline. Your brain and your body need a rest. Otherwise, you will struggle to function day to day and it will get worse in your 50s.
The same research also proved that not enough sleep can increase the risk of cardiovascular diseases and diabetes. This is a no-brainer. You need to protect your sleep.
Create an evening routine helping you to slow down. I usually put my phone on air plane mode as soon as I am going to bed. This way, I am not tempted to scroll endlessly on social media. Usually, I love reading a good book or I even try some meditation. Also, j’adore my oil diffuser: it really turns my bedroom into a sanctuary where I can full relax.
Find Your Ikigai
I’ve récemment finished reading the top seller Ikigai: The Japanese Secret to a Long and Happy Life and I am absolutely obsessed.
Le concept est simple: find your reason for being or raison d’être. You need to find what is worth living for. From daily hobbies to deep personal passions, give it a go. Find joy in small moments. You have many reasons to smile in life.
But more importantly, the book shows that having a strong sense of community can make all la différence.
So keep active, keep being social. Go out of your home, meet with people who make you feel good or do daily tasks that make you happy. Whether it’s a morning walk, a gentle bike ride at the weekend, or cooking a yummy Sunday roast to enjoy with all your family at the table…
In a modern world that want us to believe that you can find happiness in material things, fight the urge to get more. Instead, appreciate the small beautiful things you already have in your life.
This is just a quick summary of a compelling idea. I really recommend you read the book. It’s a game changer and I think it will make you look at your life in a very different way.
Getting older does not have to be scary. You can still achieve all your goals and feel incredible inside out. Try those 5 daily habits to feel strong & healthy in your 40s. Get ready for some great changes ahead!
Collaboration
Your advice is very wise and I do most of the things that you mentioned except the collagen. Still not sure about that one 🙂 Thank you for sharing
You should try it, I have been very happy with the results.