Seven secrets to ageing gracefully and building a healthier future for women

As women, we often give so much to those around us that we run out of time for self-care. But for us to keep shining and feeling our best as we age, we need to remember to prioritise our own well-being and put our health first.

From moving your body every day to getting a truly good night’s sleep, here are seven simple ideas for how you can slow down, rejuvenate and focus on your own physical and mental well-being – both now, and at every stage of your life to come.

Let’s look at self-care practices to pamper and prepare yourself for a brighter, healthier future as a woman.

Create a relaxing self-care routine

A personalised self-care routine is a simple way to show yourself daily love and attention.

Set aside 20 minutes each day to do something that’s just for you. Choose something that makes you feel happy and relaxed, like taking a bubble bath, practicing yoga, going for a mindful walk in nature, getting a massage or indulging in a good book.

By deeply relaxing, you can reset your parasympathetic nervous system, which is responsible for the rest, repair, and digestion processes in your body. Do what you love to soothe your mind and reduce tension.

Better yet, incorporating small changes and self-care activities into your daily routine outside these magical 20 minutes can also improve your overall well-being and reduce stress.

For instance, eat lunch in the sunshine to soak up Vitamin D, which is good for your bones, mind and immunity. (We don’t want to burn our skin, though, so wear some sunscreen for UV protection.)

Hydrate more by starting your day with 1-2 cups of water before breakfast, and aim for at least two litres every day. Adding a squeeze of lemon or lime can help hydrate your body even faster.

It’s this type of self-care that can help cultivate a deeper sense of peace and well-being in your daily life, without requiring you to make major changes to the routine that works for you.

Move your body every day

It’s time to start looking for ways to incorporate the magic of movement into your everyday life, because daily exercise is one of the simplest ways to enhance your well-being, and is an effective way to boost your physical and mental health.

If you are feeling stressed and exhausted – and we all do sometimes – then start walking for 20 minutes per day to help your adrenal glands rebalance. It’s also a good idea to slowly work towards some form of weight-bearing exercise to support your bone health, like yoga or light weights.

Whichever way you choose to move, remember that movement should be a joyful and nourishing experience. If you move your body with love and gratitude, you’ll watch your wellness flourish.

Eat to balance your hormones

Nutrition plays a crucial role in balancing our hormones. It’s best to focus on wholefoods rich in fibre, such as colourful fruits and vegetables – you can comfortably fit more of these little lifesavers into your diet by adding them to smoothies, juices, buddha bowls, soups, salads, or enjoying them steamed or baked.

To promote hormonal balance, consider adding specific foods to your diet. Broccoli sprouts can help reboot the microbiome, while bitter greens like kale provide a magnesium boost.

Cruciferous vegetables like broccoli and cauliflower can support liver health, while seaweed provides iodine, essential for thyroid function.

Fermented sauerkraut can help improve digestion, and turmeric can provide potent anti-inflammatory benefits.

Ground flaxseeds and oily fish like salmon can help balance omega-3 levels and promote hormonal harmony.

Nourish your body with the right foods, and you’ll soon feel the difference.

Manage stress with breath exercises

Stress is a very normal part of life, and even positive changes – like a promotion – can increase the amount of it you have to deal with. But you can manage your stress levels with breathing exercises that stop your stress hormones from spiking and causing havoc to your digestion and adrenals.

Studies have shown that chronic stress can lead to alterations in the brain, impacting cognitive function and potentially increasing your risk of Alzheimer’s disease or related forms of dementia.

Take 10 deep breaths when you wake up in the morning, and again at bed time, and take more if you feel stressed during the day. These slow, deep breaths let your brain know you are safe when stress is present, and help you to keep calm, comfortable and confident.

Get regular health checks

Naturally, looking after your health includes your core vitals. Schedule regular check-ups and screenings with your GP and other specialists. No matter how busy life gets, don’t skip regular pap smears and mammograms, or annual blood tests and blood pressure checks.

Don’t forget your mental health, either. It’s okay to ask for support when you need it, whether that’s talking to a therapist or practicing some self-compassion and positive self-talk. You deserve to feel happy and healthy, both physically and mentally.

Consider supplements to support your wellbeing

It’s not always easy to eat a balanced diet, and as a woman, your hormones will be on a rollercoaster ride each month.

Consider supporting your diet with supplements such as magnesium, zinc, B vitamins, Vitamin C, omega-3s and withania, also known as ‘winter cherry’. When deciding what to add to your diet for immunity and well-being, it’s best to consult your naturopath or doctor to ensure you’re getting the right mix of nutrients for your needs.

Sleep on it

Are you getting enough rest? Easier said than done, perhaps, but it’s important, because researchers have found women need more sleep than men. Sleep is said to be the best multivitamin, so aim for at least eight hours each night.

While you sleep, your body rejuvenates – you burn fat, the brain feels renourished, and your muscles completely relax.

Wondering why women need more sleep? Simply put, our physical makeup is different. Menstruation, hormones and menopause make women 40 per cent more likely to experience insomnia than men. That’s nothing to trifle with, because insufficient and poor-quality sleep can take a toll on your well-being, causing irritability, depression, forgetfulness, and even an increased risk of accidents or falls.

If you have trouble taking yourself off to the land of dreams, you may find an Epsom salt magnesium bath a few times a week before bed can assist with a deeper, more satisfying rest. Magnesium supplements can also help to relax the nervous system, while a calming pillow spray or mindfulness meditation may also help to slow down your busy mind.

Start incorporating these healthy self-care habits into your routine today – you’ll find that just a little bit everyday will make a huge difference to your well-being over time.