Things I'm doing now that future me will thank me for
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There's so much on social media at the moment about are you having enough protein, are you getting your daily steps in, having your matcha, lifting weights, getting enough sleep, getting enough sunlight, red light therapy, daily vitamin intake, journaling, reading, the list goes on and on.
I know all these things are super important and there's obviously research and logic behind it all, and I too, now I'm well into my 40's I'm trying to make a better healthier version of myself, but it can be quite exhausting and even overwhelming at times, consuming all this wellness content that's fed to us.
Instead of thinking I have to do everything that is suggested on my Instagram feed, I just cherry pick the things I like, the things I will actually do and find easy to incorporate into my daily lifestyle and therefore will become a natural part of my life.
Introducing more protein
Protein is important to us ladies as we head into our 40's, it really helps to prevent muscle loss, it supports bone health and keeps the metabolism from slowing down. It apparently helps to balance our hormones and gives us energy as well as helping to keep us fuller for longer. Pass me a big plate of protein please!
We're all different so how much we need does vary. Apparently, according to my good friend ChatGPT lol, I need 80g of protein a day. Now, I don't sit there monitoring & weighing all the protein I'm consuming, I'm just aware of it now and consciously where possible slowly adding more to my daily life.
I love fish and have a salmon fillet most days so for me that is no change. I am increasing my egg intake. I love eggs so again it's an easy addition. I'm having eggs more now at breakfast and it's true they do keep you fuller for long, well for me anyway. I have an egg cooker so I cook about 6 in one go. Also something I found out recently, that if you keep them in their shells they keep for so much longer, nearly a week. (in the fridge obvs!)
This is a complete game changer for me as I used to peel them all straight away, well once they had cooled, but you know what I mean! And then they'd sit in the fridge and I'd feel pressured somehow that I had to eat them and that's when things became a chore.
But now it's brilliant. I just peel as I go. Which in turn I'm having them more and more, which is such a plus.
Also, after my Emdogain surgery I really got into greek yogurt. So now I always have the small yogurt pots in the fridge. I always have one in the morning with my breakfast, after dinner as like a desert, but also for snacks in the day. Again it actually feels like a treat for me, but it also helps towards my daily protein intake.
I've always loved going for a walk, but it did take me a while to push myself to do it everyday. I'm so pleased I got myself into the habit as it is making so much difference to me and something I really enjoy. I target myself to 6k minimum, as I find this is a sensible and realistic achievable target. Again if things start to become a chore and feels like hard work then I lose interest, I'm sure I'm not alone!
I make sure I have a daily walk for about 30mins which I usually get around 3.5-4k steps and the rest is made up of my daily goings on. Shopping, housework, gardening, running around after the fur-babies etc.
I always end up having between 8 and 10k steps which is brilliant. At weekends Mark and I always go for longer walks and get nearly the 6k in one go. Well, broken up with a coffee pitstop at the beach! you have to make these things enjoyable after all!
In the week when I go on my walks I pop a podcast on and before I know it I'm back home again.
Walking is a great all round exercise. Gentle, effective, good to get out in the fresh air and it's free.
Adding in additional exercise
Leading on from the above I have started to do some weights everyday and now we're well into Summer the pool has warmed up a treat so I've been able to start swimming again.
I'm sure you're aware about how weight training and gaining muscle is good for you, it's everywhere on social media at the moment isn't it. But it's true, it's very important to maintain muscle mass. Something I haven't really worked on until now. Better later then never!
I'll be absolutely honest my main reason for the weights is to tone up my arms. I've really noticed my bingo wings getting worse, they need to be sorted asap!
I say weights, but I have a couple of dumbbells and have consulted ChatGPT for some exercise ideas which is really helpful.
When I get home from my walk I go straight to the cellar before going indoors and do a few sets of arm exercises. I'm starting off slow and will build it up over time. Again for me if I go all in too quick and too soon it will feel like a chore and then they'll just start collecting dust.
This way it's a little add on after my walk and its staying enjoyable.
Swimming ~ I've been doing 50 lengths a day. Don't worry I haven't got an Olympic size pool or anything, it's 8x4m, so 50 lengths takes me about 20mins. Again a really easy target that doesn't take up much time and the daily habit is slowly building.
Reading more
I've always enjoyed reading, but for some reason I don't do it enough. It's probably because of the rise of social media I just end up doom scrolling, so now I'm actually making myself pick up a book and read rather then scroll on the phone.
And reading is so beneficial too! By reading just 20mins a day strengthens your brain, increases vocabulary, improves writing and communication and apparently reduces stress too.
At the moment I'm reading Rich As F*ck by Amanda Frances. I'm on the last chapter and have really enjoyed it. I've made lot's of notes throughout the book so I can go back to things that stood out and I can keep popping back to it. I do like a bit of manifestation and self improvement, why wouldn't you!
Eat less process food
This is a tricky one. So much of our food these days is processed and then you have the ultra processed too. I've actually had to unfollow a couple of people on Instagram that share about processed food and what we should be having instead because quite frankly it got to much! Too overwhelming for me and you just become bogged down by it all.
The information they gave out was of course really good advice and it's good to be aware of how our food is being messed with, but for me I don't want it rammed down my throat or in my Instagram feed constantly.
We all know the basics, what's good for us and what isn't. So now I try to eat as 'well' as possible where I can, but I'm not going to deprive myself either. That's just setting yourself up for instant failure if you restrict yourself too much.
I have consciously stopped eating bacon though and have really cut down on sausages too.
I do have less fast food now, but again if I fancy a cheeky Mcdonald's I'm having it.
It's an old cliche, but it is all about balance. It's just being aware of the foods out there and try to have less take-aways, cook more at home from scratch, have a little bit more fruit & veg and do your own research too.
Drinking less alcohol
This one has been super easy for me. Over the years I seem to drink less and less. We all know it's bad for you, it's basically a toxin, a poison, so why would we consume it? But, I do enjoy a glass of wine. I will literally just have one glass though and if I do, it has to be in the day, late afternoon at the latest otherwise it just messes with my sleep!
I haven't had to really work on this one, as whether it's my age or my lifestyle, drinking just isn't up there anymore.
And the more we learn about the effects of alcohol, I certainly don't want to have more then the sporadic glass of wine that's for sure.
Prioritising sleep
This I'm more then happy to do. I love bed and I love it when you have a really good sleep.
Sleep is so important. Your body repairs itself whilst you're asleep.
Have you noticed you always weigh less to when you've had a good sleep.
My skin always looks fresher as well and of course you have so much more energy for your day.
I love waking up after getting a really good rest, it's such a good feeling.
They say 8 hours is the average, but just listen to your body. If it's 7.30pm and you want to go to bed, then go!
Seriously, get those zzz's in and prioritise early nights more often.
These are just some of the things I'm working on at the moment and I really hope future me will be thankful. I'm sure she will. Plus, present me is actually enjoying being that little bit healthier, that little bit more active, nourishing my mind through reading and just generally working on myself to make a much healthier version of me.
Thanks for reading and I hope you enjoyed this post . Please leave a comment below, I'd love to know your thoughts too.
Heather
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