Is creating a healthier lifestyle your top priority for 2025? For women over 40, menopause brings unique health challenges. In this comprehensive guide, you’ll discover how to achieve your health goals sustainably during this transformative period.
Why New Year’s Is Perfect for a Fresh Start
The turn of the year offers an ideal opportunity to pause and reassess our habits. During peri-menopause, menopause and in post-menopause it’s particularly crucial to listen to our body’s signals and adjust our lifestyle accordingly. Take the energy of the New Year and turn it into sustainable health and wellbeing for yourself with this ultimate menopause wellness guide for women over 40.
Step 1: Your Personal Year in Review
Before setting new goals, take an honest look at the past year:
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– Which healthy habits served you well?
– What were your biggest energy drains?
– How did hormonal changes affect your daily life?
**Practical Tip**: If you are unsure, keep a health journal for one week to better understand your current habits.
Step 2: Your SMART Health Strategy for 2025 for busy women 40+
Nutrition: The Foundation for Hormonal Balance
Optimize your nutrition with these three core strategies:
1. Stabilize blood sugar through regular, balanced meals
2. Increase protein intake for healthy muscle maintenance
3. Incorporate nutrient-dense foods for a healthy gut, a thriving metabolism and strong bones
Learn exactly how your body responds to food and how to action the above strategies (and more) in my nutrition course for HAPPY HORMONES – the CLEAN UP. Learn more about this popular and game-changing 21 day nutrition course, specifically for women 40+, right here!
Exercise: Your Key to Enhanced Energy through peri-menopause and beyond
Develop a balanced movement routine:
1. Include 2-3 strength training sessions weekly
2. Plan daily 30-minute movement sessions and integrate movement snacks
3. Make regular walking and pelvic floor exercises a habit
Movement is key and helps you as a women 40+ to keep your metabolism healthy and humming, your belly flat, your brain sharp and quick, your mood bright and your system healthy. In recent years, it has become clearer and clearer how important strength training is for us women 40+ and how impactful of an organ muscle is! You can read one of my more extensive articles about strength training here. In order to support you in building an easy and efficient movement routine that supports you optimally, I developed my strength course, specifically for us women in peri-menopause and beyond. You can train from home or take it to the gym, you can start at any level of fitness – read more about this popular course POWER&BALANCE here.
Self-Care: Your Personal Time-Out
Establish these essential self-care routines:
1. Practice daily breathing exercises for stress reduction
2. Ensure 7-8 hours of quality sleep
3. Schedule regular “me-time” in your weekly routine
Self-Care is an underrated part of healthy living – we do have to be better at putting ourselves first and making sure that we are aware of and frequently support our own priorities. Sometimes it is as simple as finding an extra 15 minutes for a quick walk, some time to breathe, journal, have a quiet cup of tea – or get to bed earlier. Do take good care of yourself.
Step 3: Your Personal Action Plan for feeling your best through peri-menopause, menopause, post-menopause.
Here’s how to implement your goals successfully:
1. **Weekly Planning**:
– Create a realistic weekly schedule
– Consider your energy peaks and valleys
– Include buffer time for unexpected events
2. **Overcoming Obstacles**:
– Identify potential roadblocks
– Develop strategies in advance
– Seek support from your network
3. **Tracking Progress**:
– Maintain a health journal
– Celebrate small victories
– Adjust strategies as needed
In all of this, progress trumps perfection and being kind to ourselves and supporting the small wins is crucial. One important learning after many years supporting women with simple holistic healthy habits to feel their best: a good and simple plan with a few steps that you then action consistently is worth tons more than perfection. And: getting support is super helpful and improves your chances to success many many times: Check out my videos on YouTube and follow me on Instagram for regular inspiration. And check out my courses or inquire about personal coaching so I can support you in understanding the important key holistic healthy habits that support you optimally through peri-menopause, menopause, post-menopause – into healthy longevity and thrive.
