“How to Rebuild Your Health Foundation: 4 Simple Daily Habits for Women Over 35”
YOGA AND MOVEMENT
BONE HEALTH
If you’re a woman over 35 feeling exhausted, stuck in a cycle of low energy, or frustrated with weight gain that won’t budge—you’re not alone we are living in a very busy real world and sometimes our health takes a back step!
Most women try to solve these problems by eating better or working out more. But if your foundation—your metabolism, hormones, hydration, and nervous system—is out of balance, those surface fixes just won’t stick.
As a functional nutritionist, I work with women every week who say: “I’m doing all the right things, but I still feel tired.”
Here’s the truth: getting your energy, weight, and mood back on track doesn’t have to be complicated.
It starts with 4 foundational habits—backed by science, easy to implement, and powerful when done consistently.
1. Move Your Body with Purpose, Not Punishment
Movement isn’t just about burning calories. It’s a key tool to:
Stabilise blood sugar
Support your metabolism
Reduce cortisol (your stress hormone)
Boost happy brain chemicals
What to try:
– Daily walk outside (bonus points if it’s after a meal)
– Resistance training 2–3x/week to preserve muscle mass (especially important after 35)
– Gentle movement like yoga or stretching on high-stress days
2. Connect with Nature (and Ditch the Tech)
Time in nature supports:
Nervous system regulation
Cortisol balance
Sleep quality and circadian rhythm
Even 10–15 minutes a day can reduce inflammation and improve your mood.
What to try:
– Grounding (barefoot on grass or sand)
– Beach, park or forest walk
– Sunrise or sunset outside with no screen in sight
3. Hydrate for Energy & Detox Support
Fatigue, brain fog, headaches, sugar cravings? You might be dehydrated.
Water is essential for every cellular process in your body—especially liver detoxification, digestion, and hormone transport. Staying hydrated is one of the simplest and most underrated ways to improve energy, reduce fatigue, and support hormone health—especially for women over 35.
What to try:
– Start your day with a big glass of water before coffee - my personal favorite is warm water and lemon.
– Add electrolytes or a pinch of sea salt for better absorption
– Aim for 2–2.5L/day (more in hot weather or with exercise)
4. Build a Balanced Plate (Stop the Blood Sugar Rollercoaster)
The way you build your meals impacts your:
Blood sugar
Cravings
Energy dips
Hormone regulation
What to try:
– Prioritise protein (1 palm-size per meal)
– Add fibre (non-starchy veggies, legumes, seeds)
– Healthy fats for satiety (avocado, olive oil, nuts)
– Add colour—plants are packed with antioxidants that support your cells
Balanced meals help you stay full longer and avoid the 3pm crash or late-night snacking.
It’s Not About Doing More—It’s About Doing What Works
When you focus on the foundations, everything starts to shift.
You don’t need to overhaul your life or follow a restrictive diet. You just need a clear process that supports your body’s natural systems—and guidance that makes it feel doable.
Ready to Rebuild Your Health with Support?
If you’re done feeling stuck and want a structured, personalised approach, I’m here to help.
Book a complimentary clarity call to explore how nutrition coaching can support you with:
Fatigue
Weight gain
Perimenopause symptoms
Insulin resistance
Gut and hormone health