Updated: Jan 14
Over the last few weeks, we’ve covered sleep, stress relief, nutrition and exercise all for women in menopause. When you combine these for a holistic approach to health, fitness and wellness, you will start to feel and see changes in your body and even your mood.
Back in the day you may have focused on losing weight, a number on the scale. We now know that building muscle is the key to healthier and happier golden years. Building muscle also increases our resting metabolic rate which in turn will help with the loss of excess fat. Having more muscle mass also allows you to continue your activities with ease. Sarcopenia is the loss of muscle mass and it’s strength and function. Getting quality sleep and proper nutrition, relieving stress and building strength all prevent muscle loss. These areas as well as MELTing and breath work comprise what I call
The 6 Pillars of Wellness. We are all aging all the time, but how we treat our body now determines how we age later.
It’s not just about aging, it’s about how we feel presently, but that’s the wonderful thing. When you start to listen to your body, give it the care it craves and deserves, you’ll be happier and healthier now and in the future.
It sounds so easy and so obvious. So if it is, are you caring for yourself? Or, are you letting days and weeks go by without exercise, enough quality sleep, nutritious homemade meals, stress relief, MELTIng and breath work? You may be thinking to yourself, “This is all great but in the real world, I don't have time.” or “You must spend your whole day taking care of yourself.” Actually, once you have a plan in place and you know what to do, it doesn't really take that much time.It’s like anything, you can work smart or you can work long and hard. Sprinkling self care in can be as easy as taking a few extra focused breaths at a red light. Doing a MELT Hand Treatment while waiting for the coffee to drip. Stretching after sitting for a while at the computer or taking a
10-minute walk after dinner.
If taking time for self-care is not something you do on a regular basis, is it because you don’t want to or don't see the benefit? Or, is it because you forget or don't have the time? I can help you create healthy habits. It doesn’t have to be so hard.
Start with knowing what you want.
Next, know your WHY. Your WHY is the reason for adopting a new healthful habit. It will keep you engaged and working toward your new habit.
Make is as easy as possible. Tie a new habit to something you already do everyday. Example, I wanted to make the MELT Mini Foot Treatment part of my morning routine. I started doing the treatment every morning while brushing my teeth with my electric toothbrush. I don’t even think about it. Now I automatically do a Foot Treatment while brushing my teeth.
According to James Clear, author of Atomic Habits (which I highly recommend reading) it’s not about time. It’s about frequency. If you want to make walking after dinner a habit, do it every day. After a couple of weeks, you’ll associate dinner with a walk afterward. If getting to sleep earlier is a habit you’d like to have, engaging in a calming routine for the evening will let your brain know you want to rest and get to sleep. You will form new neural pathways in your brain when you work on your new habits.
Breaking an old, less than ideal habit can be accomplished as well. Remember how you feel when you misuse valuable time that you could have spent more productively. Make a list of pros and cons. Let’s take the habit of time spent scrolling the internet. You make a list on the pros side… you stay current in pop culture and you know what people are up to on Social Media. In the cons list, you end up wasting 30-45 minutes a day, you compare yourself or your life to others based on their posts, you end up spending money on items you see on social media or shopping sites. How does it make you feel? Associating negative feelings with a habit over and over again can help you break that habit.
Making a lifestyle change is not easy. But it is possible! Very possible.
Know your WHY!
Schedule good habits into your calendar. You're more likely to stick to it if you schedule it.
Create healthy habits, unlearn unhealthy habits.
Take action, just get started. You don’t have to be perfect, you just have to start.
Just like building muscle, building a new lifestyle takes work and time. But I promise you, there is no greater feeling than living the life you always dreamed of. You have the power! You can do this!