Let’s start with the basics. Taking action amounts to nothing more than to start reading and walking more. Keep learning and keep moving.
As life gets busier and more hectic we tend to neglect important aspects of health and well being. The good news is that typically improving both mental and physical well-being doesn’t require a major overhaul. If you’re looking for realistic and simple fixes to stay motivated these six suggestions offer practical starting points.
Prioritize Morning Physical Movement – Even 10 minutes Counts.
To put it mildly, the body becomes less forgiving (read: stiff) as we age making physical movement essential to reduce said stiffness. All the while boosting metabolism and improving one’s mood. Many people don’t have the time to hit the gym for a couple hour workout every day. A simple 10 – 15 minute walk in the early morning along with a few stretches can prompt your body to wake up and release endorphins. Why in the morning? It sets the theme for the day. It also helps regulate your circadian rhythm, and reduces the mental drag of “needing to exercise later”. If your morning is already in a rush, think about parking farther away from your destination or even walking part of the way.
Develop a Sleep Routine and Stick with It.
As anyone over 40 knows, sleep is not a luxury. It is essential for mental and physical health. Poor of erratic sleep lead to increased stress, weight gain, and cognitive decline. Quality of sleep matters as much as quantity.
Consistency is the big thing here. Try to go to sleep and wake up at the same time every day. Even on weekends. One should reduce exposure to screens at least 30 minutes before you go to bed to prevent blue light from interfering with your melatonin levels. This is one that I used to think was not a thing. The blue light interfering with one’s melatonin levels. It is. If falling asleep is difficult, and it seems like it is to almost everyone as they age, you could try listening to white noise or relaxing music. I’ve always found that my attempts at meditation/deep breathing do the trick in short order.
Include Protein and Fiber in Every Meal.
Eating for health doesn’t always mean having a strict diet or meticulously counting calories. Including a source of lean protein like fish or eggs, and fiber (fruit, vegetables, whole grains) in every meal, you will end up feeling fuller longer, stabilize your blood sugar, and end up reducing your cravings for bad food like unhealthy snacks.
It also helps to focus on small changes in your meals, like switching white rice for quinoa. Or, almonds instead of potato chips.
Adopt a Two Minute Rule for Mental Clutter.
Mental health isn’t just about stress management; it’s also about small daily hassles that grow larger throughout the day. Here the “Two Minute Rule” comes in handy. If a chore of task can be completed in two minutes or less, do it immediately and don’t let it fester in your growing to-do list. Reply to that short email. Make that doctor’s appointment. Make the “two-minute” rule a habit and watch unnecessary stress dissipate.
Add Gratitude Practice to Your Evening Routine.
This is sometimes overlooked but it sure helps keep one’s humility level on the front burner. Life gets real after 40. Things change. New responsibilities arrive on the doorstep. Caring for family, managing a career, personal health concerns and other obligations begin to pile up and it’s easy to focus on what’s going wrong in life. A simple, structured gratitude practice can shift your mind from the negative to the positive with little effort. Make the time to jot down a few things that went well at the end of each day. No matter how insignificant. It could be a kind word from a co-worker, or simply enjoying a good cup of coffee. Research suggests reflecting on gratitude (regularly) can boost long-term happiness and can even improve your sleep quality.
Use Social Connections to Your Advantage.
Social interactions are one of the most underrated aspects of your emotional well-being. They help improve cognitive function and even contribute to longevity. A little caveat here is the quality of those you interact with. Rather obvious, but reconnect with folks you enjoy being around. A simple phone call or setting up a regular lunch date can work wonders. Find online communities that line up with your interests. Take the first step and sign up for a group activity. Yoga class = countless benefits.
At the risk of sounding a bit touchy feely with the above… It’s really not that hard to get started improving one’s lifestyle and thereby one’s attitude. Start small. This is key. Small manageable changes can help build good habits that will improve your physical and mental health.
Endeavor to persevere.
