As we age we all become more vulnerable to certain health conditions, but there are plenty of natural ways to prevent them so you can live your life to the full. The following natural wellbeing plan will help you control some of the most common age-related problems you may be experiencing in your 40’s.
Sleeplessness is more likely to occur in your 40s when you experience hormonal changes as the menopause approaches and this can increase feelings of stress, anxiety and fatigue. Along with a healthy diet and regular exercise, studies have shown that a good night’s sleep is essential for your weight management, hormone balance and good health in general.
To encourage a good night’s sleep, boost your magnesium intake by eating more green leafy vegetables, whole grains, nuts and seeds during the day. Magnesium is known as ‘nature’s tranquiliser.’ You may also want to try a little herbal help with valerian, which, along with passion flower and hops, is known for its sleep-inducing and calming qualities.
Try to get at least 30 minutes exercise in the fresh air as natural daylight and activity can result in 50 percent improvement in sleep patterns. It can also help to make sure your bedtime routine is relaxing. Have a warm bath with aromatherapy oils to wind down and avoid drinking caffeine during the afternoon and evening.
Don’t take your worries to bed. Make a list of things you need to think about tomorrow. If you still can’t get to sleep don’t lie there tossing and turning and clock watching – get up and do something relaxing, such as listening to calming music, until you feel sleepy.
Lack of energy
Many women over the age of 45 say they suffer from tiredness and as you enter your 40s you may start to find your energy levels dropping. As we age, metabolic and physiological changes can impact on your body’s energy levels, causing fatigue. But this doesn’t mean you can’t do anything about it. With the right diet and exercise plan and a positive mind set, many women in their 40s – and beyond – feel more energetic than ever.
Regular exercise is essential for keeping your energy levels up. Caffeine and sugar may give you an instant hit but they’ll leave you feeling tired and depleted in the long run. A healthy, balanced diet is crucial as nutritional deficiencies can trigger fatigue and you could also benefit from supplementing with a daily multivitamin and mineral, especially one that contains vitamin B12, which is known to help improve energy.
And if you are feeling tired and putting on weight then it is important to check your thyroid function and you can contact the clinic on 01892 515905 to organise this.
Peri-menopause and menopause
During your 40s you are most likely to experience the symptoms of peri-menopause. This occurs when your ovaries have reduced egg supply and they gradually reduce the production of oestrogen. Perimenopause can occur as early as five to ten years before the actual menopause, which is most likely to occur around the age of 50. The symptoms of perimenopause are lighter but mirror those of the menopause and include irregular periods, hot flushes, mood swings, weight gain and insomnia.
If you’re experiencing hot flushes, avoid clothes made from synthetic fabrics and wear layers instead to keep warm. Use bedclothes made from cotton and layers rather than a big duvet. Watch what you eat and drink – a hot drink before bedtime can often trigger night sweats or make them worse. Other triggers include caffeine, alcohol and spicy foods. And although it may make you feel hotter and sweatier in the short term, women who exercise regularly seem to have fewer hot flushes.
There are a number of natural remedies to choose from if you are in the early stages of peri-menopause. Phytoestrogens are foods that have a hormone balancing effect. They are present in foods like legumes (eg chickpeas, lentils, soya) and flaxseeds. The herbs sage and hops are known to be helpful at the menopause.
If you would like to explore whether a consultation with an expert nutritionist at the Glenville Nutrition Clinic could help you, please contact us on 01892 515 905 or send us an email at email@example.com