If you set health goals this year but already feel tired, discouraged, or overwhelmed, you are not alone.
For women over 40, it can be hard because what worked before isn’t working now. Your hormones change the rules of weight loss, digestion, sleep, and how you respond to stress. New habits need to be developed when you’re in perimenopause and menopause.
And that means healthy habits are not just about mindset. They are about body support.
When your body feels better, motivation comes more naturally.
Three Simple Habits to Make Every Other Goal Easier
1. Balance Your Blood Sugar
Blood sugar swings can cause:
• Fatigue
• Cravings
• Mood changes
• Poor sleep
Erratic blood sugar levels are common in perimenopause and menopause because estrogen and cortisol affect how your body handles sugar. And when our blood sugar levels are up and down, we feel irritable, moody, crave sugary foods, and are exhausted. But there are things you can do to improve.
Simple ways to support blood sugar:
• Eat protein at every meal
• Add fiber from vegetables or berries
• Include healthy fats (avocados, avocado oil, coconut oil olive oil, ghee, even grass-fed butter if you tolerate dairy)
• Avoid skipping meals (You’ll just set yourself up to eat late at night, and women with IBS or autoimmune issues often don’t tolerate fasting.)
Balanced meals help you feel steady instead of crashing and craving. And when cravings are lower, healthy choices feel easier.
2. Support Your Sleep Routine
Sleep is not just about rest. It affects hormones, appetite, stress, and digestion.
Poor sleep can lead to:
• Higher cortisol
• Stronger cravings
• Lower energy
• Less motivation
Instead of just hoping sleep improves, create a wind-down routine like this:
• Dim lights after dinner
• Turn off screens before bed
• Read (a real book), stretch, or pray
• Go to bed at a similar time most nights
These signals tell your nervous system it is safe to rest. Better sleep supports better habits the next day.
3. Choose Gentle Daily Movement
More exercise is not always better after 40. In fact, exercising too much for your body can make things worse.
Over-exercising can increase:
• Inflammation
• Fatigue
• Cortisol
Instead, focus on movement that supports your hormones such as:
• Walking
• Light strength training
• Stretching
Even 10–20 minutes helps with:
• Blood sugar control
• Stress relief
• Better sleep
Consistency matters more than intensity.
Why These Habits Work Together
When you:
• Eat balanced meals
• Sleep better
• Move gently
You often notice:
• More energy
• Fewer cravings
• Better mood
• Less overwhelm
That makes it easier to stick with other healthy goals.
This is why I help my clients start with body support first, not strict diets or intense plans.
Choose One Small Step This Week
You do not need to change everything at once.
Choose one habit to focus on such as:
• Add protein to breakfast
• Stop skipping lunch
• Walk 10 minutes after dinner
• Create a bedtime routine
Small steps done consistently lead to real change.
And remember, grace matters. Your health journey does not have to be perfect to be meaningful.
Ready for Support?
If you are tired of starting over and want hormone-friendly health support, my Thrive After 45 coaching program is designed for women who want sustainable wellness. We use the Body First Method because habits don’t stick when your body is exhausted and stressed!
👉 Click here to schedule a free 20 minute clarity call to find out more and see if this would be a good fit for you.
You deserve support, not pressure, on your health journey.
I work with women in perimenopause and menopause who also struggle with digestion, fatigue, and stress. We build habits that support the whole body, not just the scale. Let me help you, too.
Leah Cheshire is a National Board Certified Health and Wellness Coach and retired speech-language pathologist and homeschooler. After having numerous health issues herself, she embarked on a wellness journey using various nutrition and lifestyle modifications. She then decided to return to school to help others. Leah now works primarily with midlife women who have hormonal problems, weight and digestive issues, pain, brain fog, and fatigue by providing guidance and accountability to help them decrease symptoms and improve their overall health. If you need help from someone who, not only has helped clients but who also has been in your shoes, reach out today to set up a free 20-minute session. Click here to schedule.
