Women in their 40s and 50s may share certain similarities when it comes to dealing with hormonal changes and challenges, yet that’s where the similarity ends. Yes, we are all human females with many of the same biological processes, so you might think there would be a one-size-fits-all answer when it comes to our health, nutrition and weight. Yet our biology is only part of the story.
Our cultural backgrounds, upbringing, lifestyles, genetics, stress levels, sleep patterns and personal experiences all influence how we eat, how we feel and what our bodies need.
Some women in their 40s and 50s have young children or are starting families, whilst others are parenting teens or seeing them leave home. Other women are managing demanding careers or caring for elderly family members. Some have an abundance of resources and time, others are stretched. Our lifestyles and day to day activities are very different.
What works for a woman with plenty of time to prepare meals and exercise might not be realistic for someone juggling work, family responsibilities and caring for others. And what works brilliantly for your friend might leave you feeling hungry, exhausted or frustrated.
And that’s why, when it comes to health and nutrition,there is no one approach which works for everyone, even if some health and exercise coaches claim there is.
Why does health advice conflict so much?
Put a room full of nutritionists and wellness experts together and you will hear a dozen different opinions. One expert swears by intermittent fasting, another says to cut out carbohydrates completely. One preaches a plant-based diet, the other celebrates the benefits of animal products. There are those who say to skip meals, eat three balances meals, or eat little and often.
It is no wonder so many women tell me they feel overwhelmed and want to switch off and do nothing at all. And I don’t blame them. When health goals feel as stressful as everything else – why would you do them? In fact, I would go as far as to say, this could lead women to do entirely the opposite.
As a trained nutritionist I think it’s fair to say, that’s partly down to our individual beliefs and training. There are many different approaches, and it’s important to know that.
Even when two women follow the same approach, their bodies may respond differently. We each have our own starting point, needs and circumstances, which can change throughout our lives.
Food intolerances, gut health, stress levels, your lifestyle and what you are carrying in life right now all play a part. Fasting, for example, can suit one person and leave another feeling light-headed and drained. And even when an approach is right for you, it matters that it is done properly, such as finding an eating window that genuinely fits your life.
So, the advice people are giving is right for them and the training they’ve received, but it won’t work for everyone, and I wish the experts would start to communicate that. My advice is to check credentials, look at what the science says, and be wary of anyone who claims to have all the answers. The key is to find what works for you.
When everything feels too much, I always bring my clients back to the basics. I like to keep things simple, because simple is what you can stick to.
Here are three habits that suit almost everyone.
Habit one: Move your body every day
Movement is the foundation. The science supports strength training at least two to three times a week, and walking counts too. Strength training matters even more as we get older, because we gradually lose muscle from our thirties and forties onwards. Keeping muscle supports your metabolism, your bones and your energy, and it helps with the changes in body shape many women notice in midlife. You do not need a perfect programme. You just need to start and keep going.
Habit two: Include protein and fibre with every meal
Whether you eat meat, fish or follow a plant-based diet, the principle is the same. Protein helps you maintain muscle, and it keeps you feeling satisfied for longer. Fibre looks after your gut health, keeps digestion moving and helps carry waste out of the body. Together they steady your appetite and support your body as it changes. Think eggs and berries at breakfast, beans or fish with vegetables at lunch, and so on. It is about adding in, not restricting. Aim for as many different plants as you can a week alongside your protein and you can’t go wrong.
Habit three: Drink plenty of water
Water is easy to overlook, yet every organ in your body relies on good hydration to work well. Your kidneys in particular need enough fluid to filter waste, and your digestion works better when you are well hydrated. Along with fibre, water helps your body clear waste in the way it is designed to. Keep a bottle with you, start the morning with a big glass of water and notice how much better you feel.
Keep it simple
You do not need to follow every trend or overhaul your whole life. Start with these three habits, movement, protein and fibre with every meal, and plenty of water, and build from there. Once the basics are in place, we can look at the details that make you different: your gut, your hormones, your stress and your lifestyle.
Your health journey needs to be about you.
The key is to understand your own body,
recognise what you need and find an approach that works with your life, not against it. Because good health isn’t about fitting yourself into a set of rules; it’s about finding what helps you feel your best.
This is exactly how I work with my clients. I do not hand out a blanket plan that says, “follow this.” I look at you as an individual and find what works for your body and your life. If you would like support finding your own way through the noise, get in touch and we can talk about what would help you most.