Many women arrive at midlife with a deep need for rest after caring for others for much of their lives. If you’ve spent years fueled by adrenaline and caffeine like I once did, you may not feel comfortable stepping off the go-hard path.
But to build and maintain the kind of mental and physical strength you need to make this season of life the best it can be, it’s time to think about real self-care.
Not the massages or mani-pedis kind of self-care we often think of when hearing those words but the energy-boosting life-giving care your body and mind need to thrive in your next season.
It’s time to lock down three healthy habits and make them part of your healthier and happier midlife journey every day.
Find the full transcript for this episode and other resources for navigating midlife at bloominginthemiddle.com/3.
Jody Cates helps women in midlife dream into a new future, age with confidence, and grow satisfying relationships with their adult kids, parents, and partner. For step-by-step support, apply for Jody's Blooming in the Middle Personalized Program here, and she'll be in touch to invite you to a discovery call.
Or if your beliefs about midlife are holding you back from stepping into your next chapter, grab a Master Midlife Mindsets session with Jody here to turn negative thoughts into positive action.
Many women arrive at midlife with a deep need for rest after caring for others for much of their lives. If you’ve spent years fueled by adrenaline and caffeine like I once did, you may not feel comfortable stepping off the go-hard path.
But to build and maintain the kind of mental and physical strength you need to make this season of life the best it can be, it’s time to think about real self-care.
Not the massages or mani-pedis kind of self-care we often think of when hearing those words but the energy-boosting life-giving care your body and mind need to thrive in your next season.
It’s time to lock down three healthy habits and make them part of your healthier and happier midlife journey every day.
Find the full transcript for this episode and other resources for navigating midlife at bloominginthemiddle.com/3.
A Simple Approach to Midlife Self-Care
My great-grandmother lived to be 103 years old. She and my grandmother, her daughter, who lived well into her 90’s, both lived close by while I was growing up. As with most younger generations, when I was a teenager, I thought their habits and opinions were hopelessly outdated. I know now what a huge blessing it was to be influenced by these two women.
I’m fairly confident that neither Great Grandma Bessie nor Grandma Estella ever once used the words “self-care.” But they lived their lives caring for their physical and mental well-being naturally as part of their everyday routines.
What seemed obvious to them, might sometimes feel impossible to us in our fast-paced world. But friend, they were onto something, and I don’t want you to miss it.
Looking back at women like my grandmothers it’s clear to see that they understood the need for a holistic approach to staying physically strong and mentally sharp. They chose nutritious food – often from their own garden, moved their bodies regularly – outdoors whenever possible, and rested when they were tired.
Sounds simple enough, doesn’t it?
But we all know how easy it is to fall into habits that don’t serve us well. So, let’s look at how to reclaim these three things that are crucial to feeling your very best as you age. And let’s start with my favorite: getting good sleep. Not just the occasional dead from exhaustion kind of sleep, but restorative sleep that pushes back aging.
Tap Into the Mystery and Magic of Midlife Sleep
Sleep experts suggest that midlife women should get seven to nine hours of sleep per night on a regular basis.
Here’s just a partial list of the benefits good sleep brings.
· Increased energy
· Improved mood
· Stable weight
· Brighter skin
· Quicker recovery time from illness
I know it’s not just me, this sounds like a wish list every midlife woman would love!
But one government report I recently saw said that one-third of midlife women get fewer than seven hours of sleep per night. And over a quarter of middle-aged women report having trouble falling and staying asleep at least four nights a week. Four nights out of seven!
It’s no mystery why many midlife women experience sleep interruptions. Middle of the night bathroom breaks, anyone? Or sheets twisted with sweat after a hot flash? But it’s vital that you fight back and claim the healthy midlife magic that sleep brings.
Here are a few simple ways to defend against enemies of quality sleep. You may have heard them all before, but they’re worth repeating because they work.
- Keep your bedroom dark, cool and well-ventilated, ideally between 68 and 69 degrees.
- Wear loose-fitting pajamas and use moisture-wicking sheets to help with cooling down after hot flashes.
- Avoid caffeine or alcohol in the late afternoon/evening.
- Skip naps during the day because they can prevent you from sleeping well at night.
- Use a “white noise” machine to limit bedroom noises.
- Use blackout curtains to eliminate outdoor light.
- Avoid the use of electronic devices in the bedroom. You’re going to have to read your books with pages at bedtime.
- Go to bed at the same time each night.
Most importantly, don’t let sleep loss go on for too long before talking to your doctor about possible underlying causes like hormone changes, depression or anxiety. The cumulative effect of not sleeping well may compound these problems over time so take charge of your sleep health by staying proactive.
What’s one new way you’d like to try to improve your sleep tonight?
Fuel Your Body for the Midlife Journey.
One of the best things about midlife is the added freedom that comes with a schedule that’s not quite so packed with caring for others.
But with that freedom comes temptation to indulge in less than healthy habits because you’re no longer sticking to a schedule, you don’t have as many eyes watching what you’re doing, and let’s face it, it’s just fun to break a few rules after all these years of toeing the line. For me, nowhere is this truer than in my eating habits.
My friends and I joke about the empty nest dinner decision – maybe you know it: make a full meal for just one or two of us? Or break out the chips and salsa and call it good?
How about you? Could your midlife eating habits use a tune-up?
You can do a Google search right now to find a way to make healthy eating easy for you and fit into your lifestyle. I’m not a food or diet expert, but I can testify to how much better I feel when I eat a mostly plant-based diet with high quality protein, drink plenty of water, skip the sugar and processed food, and limit wine to the occasional glass with friends.
And back to that commitment to get better sleep. Avoiding heavy meals and eating late in the day can help to eliminate indigestion that can keep you up at night.
Move Your Midlife Body Every Day
The third leg on the stool of healthy midlife living is daily exercise.
While my grandmothers never saw the inside of a gym, they spent hours every day working in their garden and chose to walk even when they could have taken the car when running errands.
If you can get outdoors for your movement, even better. Just 10 to 20 minutes a day of natural light sets your circadian rhythms, regulates serotonin and melatonin, reduces blood pressure and – you guessed it – improves sleep.
One tip that helps make exercise a regular part of your day is to choose something you enjoy like walking, hiking, dancing, gardening, pickleball – anything that keeps you moving while having fun.
Then you’ll do it because you want to not only because you should.
The Winning Trifecta for Midlife Well-Being.
This three-pronged approach to self-care is not a revolutionary idea.
Eating nutritious whole foods, moving your body every day, and getting quality sleep every night is how God designed humans to live. And it’s very likely the guidance you dished out for years to the people you care about.
Now it’s time to turn that guidance toward yourself.
What healthy self-care habits will you commit to today?
Because on top of all the health benefits you’ll gain, when you care for your mind and body with the same intensity and focus you’ve used to care for others, you’ll feel stronger. Clear-minded. And energized for the journey ahead.
It’s your time to shine!