These days knowing what and when to eat for health can be so confusing. The Internet is bulging with information from so many different sources. Information overload is overwhelming, Interesting new foods have popped up – spirulina, quinoa, charcoal, flax to name a few. What they can do for you is confusing, not to mention many of them taste horrid!
I recently asked the ladies in my free facebook group for 40+ women what main issues they were facing at this changing time of their lives.
One of the most answers was….
‘I have difficulty finding time to fit in regular exercise’
Before I let you have some tips to solve this problem, I firstly want to let you into a little confession…
Many 40+ women experience unexplained weight gain — especially around the waist and hips — despite their best attempts to diet, exercise like crazy and eating next to nothing.
Yes, I thought so, nobody raises their hand. Lack of sleep makes you
moody and bitchy. And if you’ve followed my emails for any length of time, you know it also makes you fat.
What you may not know is all the OTHER less-well-known reasons you need to be sleeping 7-8 hours a night. Let’s take a look:
1. Lack of sleep makes you less alert. Sleep plays a critical role in thinking and learning. Lack of sleep interrupts these processes. First, it impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently.
Second, during the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day. I don’t know about you, but I need all the help I can get in this department!
2. Your sex drive goes down the drain. Sleep-deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and amped-up moodiness may be largely to blame.
3. It’s depressing. Over time, lack of sleep and sleep disorders can contribute to the symptoms of depression. In one survey, people who were diagnosed with depression or anxiety were more likely to sleep less than six hours at night.
The most common sleep disorder, insomnia, has the strongest link to depression. In fact, insomnia is often one of the first symptoms of depression. Insomnia and depression feed on each other. Sleep loss often aggravates the symptoms of depression, and depression can make it more difficult to fall asleep. On the positive side, treating sleep problems can help depression and its symptoms, and vice versa.
You may think you’re doing fine, but the odds are high that you’re wrong. And if you work in a profession where it’s important to be able to judge your level of functioning, this can be a big problem.
SLEEP is THE number one thing you can change that will make a big difference in your mental and physical health…quickly.
Sleep Workshop for 40+ women is on 29th June at Spondon Village Hall, Derby Get your ticket HERE
A topical blog this week, election fever is upon us, you can’t turn the TV on without hearing the various parties bickering and bitching towards each other. They have all published plausible(ish) manifestos to help you to decide who to vote for on Thursday. So, that gave me an idea.
I will also publish a manifesto, especially for my 40+ women!
Is feel refreshed in the morning something you have not felt in some time?
Do you regularly wake up early and can’t get back to sleep?
Are you just longing for a GOOD nights sleep so you can actually do something productive during the day?
Sleep is SO important for us when we reach our 40’s and 50’s, here’s why:
- Your body repairs itself at night. If you are not sleeping you will gain weight, be moody and increase your risk for all sorts of chronic diseases. Researchers looked at how sleep patterns affected the mortality of more than 10,000 British civil servants over two decades. The results, published in 2007, showed that those who had cut their sleep from 7 to 5 hours or fewer a night nearly doubled their risk of death from all causes. In particular, lack of sleep doubled the risk of death from cardiovascular disease.
And cardiovascular disease is the number 1 killer of post-menopausal women.
- Sleep plays a critical role in thinking and learning. Lack of sleep interrupts these processes. First, it impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently.
Various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day.
- Lack of sleep makes you fat. Grehlin and leptin are the hormones that tell your brain if you’re hungry or full. Sleep deprivation has been shown to completely disrupt the way these work. Also, cortisol levels go down when we are asleep (it’s part of the repair process). If they are high at night, your body thinks it’s under stress and hangs onto fat. All of this leads to insulin resistance.
Come and find out more…. I am holding a workshop to give you loads of tips and tricks to help you to achieve the ultimate good nights sleep. click HERE to find out more.
Stress can make us crave sugar, junk foods and increase our levels of fat-promoting stress hormones that lead to weight gain around the tummy, hips and thighs. That is something most 40+ women know a lot about, this is because during the run up to menopause and even after menopause, the woman’s body deals with stress very differently. Here are some foods which can HELP you deal with stress.
Firstly, we all eat more food than we need for different reasons. For example one lady could eat for boredom, another through emotion, another through habit. In this blog we are going to focus on pure hunger.
Lets start with diagnosing HUNGER. Hunger is or can be a physical feeling in the tummy, often accompanies with a growling sound! Ask yourself when you last actually felt real hunger like I described. Many people will find it hard to answer that question, yet many of my ladies are afraid that they will ‘starve’ or fell hungry if they don’t load up their plate with piles of food, huge portions, and continue to top themselves up in between…. just in case! It really does seem ridiculous to feel like this when food is in abundance in this country, there is always a shop open where food is reasonably priced and always available. So, if you feel like this, then I would say you are NOT hungry, you are eating emotionally.