Getting through the week when you’re in your 40s can feel a bit different to how it used to, and the changes really sneak up on you! You might still be doing the same things as before, but they just take so much more out of you. A full day at work followed by sorting the house can leave you totally exhausted even if you haven’t done anything that physical. Sleep might not be as solid, concentration can dip quicker, and recovery from simple things like a cold or a bad night’s rest start to take longer- what fun! These changes aren’t always obvious at first, but you probably know something feels a bit off and be keen to try and fight against them. Here are a few changes you can make without being drastic.
Keeping your body moving
You don’t need to join a gym if you don’t want to– as great as these things are for your body there’s a million reasons why not everyone is able to do this so don’t shame yourself. Time, money energy, health and transportation restrictions to name a few can stop you from going to the gym or a set exercise activity. This is more about avoiding long periods of doing nothing. A lot of people spend most of the day either at a desk or on the sofa without realizing just how still they’ve been. That kind of inactivity catches up with you fast, and it shows up in ways like stiff hips, aching knees, or just feeling sluggish by late afternoon. Even light activity helps. Carrying bags home from the shop instead of driving or tidying up while on the phone. Doing things on foot when you can can help as well. You don’t have to treat it like a fitness plan, but if you move more than you sit, your joints and energy will hold up better day to day.
Eating habits
Big meals late at night, long gaps with nothing, or eating too quickly while you’re distracted can often end up making you feel more tired. It’s not just about what you eat but how and when. Most people do better with a bit of structure, even if that just means not skipping lunch or remembering to eat something decent in the evening before reaching for snacks If you regularly feel bloated, dizzy, or wiped out after eating, it might be worth switching a few things around. Adding a bit of protein to breakfast, eating slower, and going easier on sugar or caffeine in the second half of the day usually makes a noticeable difference.
Sort the stuff you keep ignoring
It’s easy to put off things like eye tests, blood pressure checks or just anything that doesn’t seem urgent. But this is the age where problems can creep up on you and stay that way for a long time. If you’ve noticed your eyes feel tired by early afternoon or you’re always squinting at your phone, get them looked at. Same goes for hearing, if you’re missing parts of conversations or find noisy rooms frustrating, there’s no harm in a check. Some people start using small hearing aids long before anyone around them even notices, companies like My Hearing Centers can give you advice if you need it. You don’t need to wait until something is clearly wrong to make things easier for yourself!
Evening habits that stop the day from dragging into the night
There’s nothing wrong with scrolling or watching something before bed, but if you wake up feeling like you didn’t sleep properly, it might be worth switching things up. Bright lights, late meals, and doing admin or answering messages right before bed can all keep your brain going long after you’ve turned the lights off. Try keeping the lights lower once the evening kicks in. Have something filling but not heavy for dinner. Keep a notebook by the bed for things you think of late at night so your mind doesn’t keep going over them.
