Thrive After 45 - Universal Strategies for Strength and Wellness

Turning 45 marks a significant chapter in life's journey. While it brings wisdom and experience, it can also usher in hormonal shifts for both men and women.

The good news is, with a few tweaks to your routine, you can stay strong, healthy, and feel fantastic for the next 45!

Take a look at some of our well-thought-out tips for health and vitality: 

Blind Spots:

Women: The Hormonal Shift

For women, this often coincides with perimenopause, the lead-up to menopause, which can bring a wave of changes. Perimenopause can bring hot flashes, irregular periods, and sleep disturbances. The key is to support your body through these changes.

Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean protein. Include healthy fats from sources like avocados, nuts, and olive oil. These support hormonal health and overall well-being.

Men: Energy Dip

Men, on the other hand, experience a gradual decline in testosterone levels, leading to some subtle yet impactful shifts. This can lead to decreased muscle mass, increased body fat, and a dip in energy levels.

Fuel for Performance: Maintain a balanced diet with protein at the forefront. Include lean protein sources like chicken, fish, and beans to support muscle health. Don't neglect healthy fats and complex carbohydrates for sustained energy.

Exploring Supplements:

While a healthy diet and lifestyle are the cornerstones of well-being after 45, some supplements may offer additional support. Here are a few to discuss with your doctor:

Women:

• Calcium and Vitamin D: These are crucial for bone health, which can become a concern during perimenopause.
• Omega-3 Fatty Acids: May help with heart health and cognitive function.

Men:

• Vitamin D: Supports bone health and immune function.
• Magnesium: May help with muscle function, sleep quality, and blood pressure management.

Bright Spot

Listen to Your Body: Don't ignore aches and pains. Take rest days when needed, and incorporate activities that promote flexibility and balance.

Schedule Regular Checkups: Don't neglect preventive healthcare. Regular doctor visits allow for early detection of any potential concerns. Talk to your doctor about natural remedies like flaxseed, black cohosh, or evening primrose oil, which may help alleviate perimenopausal symptoms. 

Breakthrough

Strength Training is Your Ally: Resistance training becomes even more important when you are over 45. Aim for 2-3 sessions per week, focusing on building and maintaining muscle mass.

Prioritise Sleep: Quality sleep (7-8 hours) is vital for hormone regulation.

Manage Stress:  Find healthy outlets for stress management, such as exercise, spending time in nature, or connecting with loved ones.

Move Your Body: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week. Take part in activities you enjoy, like brisk walking, swimming, cycling, or dancing.

Stay Hydrated: Drinking plenty of water keeps your body functioning optimally and supports overall health.

By incorporating these simple strategies into your life, you can not only maintain your strength and health over 45, but also set yourself up for a vibrant and active future. Remember, age is just a number; it's it’s all about how you choose to live it!