Women often have a juggle of things to do, so sleep is a super important reset. Focusing on these practices can make a big difference to our stress resilience. Sleep is the best recovery for our body and helps us repair and detoxify overnight. Some excellent sleep hygiene practices that will send us off to slumberland include not drinking caffeine after midday (or at all… coffee interferes with melatonin release), writing down the scramble of what’s in our head onto paper so that we have a calm mind at night, keeping the bedroom cool and dark, and stopping the watching of screens 2 hours before bed. Another major component of sleep and health is the circadian rhythm and the dance between cortisol and melatonin. 

Sound sleep is dependent on hormones and hormones are dependent on light cues from the sun, throughout the day. Start with a walk at sunrise and you might find that your sleep improves.

Focusing on a wholefood diet is one of the keys to longevity. A diet rich in nutrient-dense animal foods with fruits, vegetables, and fewer grain products can help you maintain a healthy weight and reduce the risk of chronic diseases. Avoiding animal fats earlier in life can lead to later weight gain and we need these healthy fats to make reproductive hormones during all ages and stages. Limit or eliminate processed and high-sugar foods and refined vegetable oils. 

In these modern times it’s a good idea to support any nutritional gaps with a high quality multi vitamin such as Goodhealth’s Woman’s Multi, which is specifically formulated with woman’s needs in mind. This high potency formula provides essential nutrients for daily health and wellbeing such as B complex vitamins to support the nervous system, mood, and healthy energy levels. There is vitamin D and calcium for bone health and folic acid for reproductive care. Antioxidant support is provided by the inclusion of beta-carotene, vitamins C & E, selenium, and zinc.

As people age, muscle function often declines, so it’s important to fit in functional movement where you can in everyday life. If you can still aim to get 30 minutes of exercise in a day, including some resistance or weights plus some balancing exercises, this will support your mood, and your appetite and joint health too. You can increase the number of steps you get each day by doing activities that keep your body moving, such as gardening, walking the dog, and taking the stairs instead of the elevator.

As you increase your movement you might want to consider the below healthy supplements for brighter skin and better elasticity and joint lubrication.