Taking control of your health is in your hands.

However, I understand that when you’re feeling worn out, frustrated, and utterly exhausted, it’s easier said than done. Navigating the changes of midlife, especially during perimenopause and menopause, demands time, patience, resilience, and often, expert guidance.

If you’re struggling through this phase or want to maintain optimal health for as long as possible, it’s essential to focus on the basics before getting caught up in trends, products, or quick fixes.

Your energy and resources are best spent on building foundational habits that support hormone balance, energy levels, metabolic health, better sleep, and a calm nervous system.

Here are some key areas to prioritise:

1. Manage Blood Sugar -Stable blood sugar is crucial for controlling cravings, maintaining energy, balancing mood, and supporting adrenal, cortisol, and sleep health.

2. Mind Your Meals– Pay attention to when and what you eat. Start your day with a protein-rich meal that includes fibrous carbs and healthy fats. This can significantly improve your energy, workouts, recovery, focus, and sleep.

3. Boost Protein Intake– Aim for 30-40 grams of protein at each meal throughout the day.

4. Eat the Rainbow– Increase the variety of colours on your plate by incorporating more organic vegetables and fruits.

5. Support Gut Health– Improve digestion and overall gut health.

6. Stay Regular– Ensure you have a daily bowel movement.

7. Hydrate Well- Drink half your weight in fluid ounces of water each day. Adding electrolytes can also help with hydration, energy, and recovery.

8. Limit Alcohol– Cutting out alcohol can make a big difference in your overall health.

9. Get Outside– Make time daily for fresh air, sunshine, and reconnecting with nature.

10. Walk Daily-Aim for 10,000 steps or more each day.

11. Strength Train– Include strength training in your routine 3-4 times a week.

12. Incorporate Mobility Work– Add Yoga, pilates for improved mobility and accessory muscle engagement.

13. Avoid Overdoing it– Limit high-intensity classes, boot camps, and excessive cardio to prevent burnout.

14. Prioritize Sleep-Aim for 7-9 hours of quality sleep each night.

15. Seek Expert Guidance– Consult with a practitioner for personalised support—schedule a call here to learn more. Link here

16. Get Comprehensive Testing– Consider a full thyroid panel, hormone assessment, and gut health testing.

Taking responsibility for your health can feel overwhelming, but it doesn’t have to be. Start with this list of foundational habits. You don’t need to tackle them all at once—pick one or two to focus on and gradually build your routine. Remember, it’s not about perfection; it’s about progress.

And don’t forget to seek out the support you need and deserve, whether it’s joining a gym, subscribing to a meal plan service, or working with a coach. Investing in your health is always worth it!

Louise x

Learn more about Louise here  

THANKS FOR READING !