Health and Wellbeing Coaching
Break Your Cycle of Midlife Limiting Beliefs.
You Are Worth More Than You Think
Are You Fed Up with the Way You Feel?
- You are constantly tired and lethargic
- You are eating emotionally, and do not have the energy to prepare healthy meals
- You are experiencing problems with your digestion
- Weight management has become an issue that is affecting your self-esteem
- You are experiencing burnout and sleepless nights
- Menopausal symptoms make you feel anxious
- You feel like you have lost the meaning and purpose of life
Research has shown that when you are optimistic you often fare much better. It becomes easier to look at the different perspectives of a problem or situation before making a judgment about what has happened or might happen.
Book a Coaching Session Today
Personalised One to One Coaching
Face to Face or Online
Learn how a positive mindset can help to improve your health and wellbeing.
Group Health Coaching
Face to Face or Online
Learn how flexible thinking can enhance your resilience, and your wellbeing
Create and take action for the future, so that you can have a healthier lifestyle
Healthy food, Healthy body, Healthy mind
For many midlife women making changes can be difficult. Do not worry, you do not have to make all the changes at the same. Nonetheless, self-care is important! A healthy diet, during midlife, can make it easier to reduce stress, and to maintain a healthy weight and improve your mental wellbeing. In today’s fast-paced society many midlife women do not take the time during the working day to provide the body with proper nutrition. It is important to note that nutrition is very important; it can make the difference between how we function at work as well as at home. There is no doubt that stressful, demanding jobs or studies can take their toll on the body. In your effort to do everything that is required each day, there is a tendency to neglect the need to nourish the body with food that provides the energy and nutrients needed for repair.
You can start to improve your diet and nutrition by making small, realistic changes.
- Write down what you eat and drink; this helps you to take better control of your nutritional intake. You may be surprised by how much you actually consume in a day.
- Limit or refrain from eating ultra-processed foods. They can lead to problems with being able to balance your blood sugar properly.
- Good nutritional choices provide you with a better opportunity to include a weight management programme into your daily routine. Weight management; however, is not just about losing weight, and you do not have to resort to fad diets in order to achieve and sustain a healthy weight.
- Drink 6 to 8 glasses of water each day. Your body’s cells need water to help you stay hydrated.
- Feeling unhealthy due to a poor diet, as well as poor work-life balance, can be stressful. A healthy diet can help to calm those stressful, menopausal feelings in several ways. Oatmeal, for example, contains serotonin; a chemical which has been shown to calm the brain.
- If you feel tempted by high sugary foods, why not eat some fruit instead? Bananas, for example, contain the mineral potassium. This mineral helps to keep your nerves, heart and brain in good condition, and consequently help you to think more clearly.
Constantly faced with Insomnia?
During Midlife it is important to get quality sleep
“Sleep is worth far more before than after midnight. Two hours’ good sleep before twelve o’clock is worth more than four hours after twelve o’clock.”
Ellen G. White, Manuscript Releases, vol. 7, p.224
Finding it Difficult to Sleep
- Listen to quiet calming music – it calms part of the autonomic
nervous system. - Make sure the temperature in your room is comfortable.
- Bed linen made from natural fibres such as cotton and linen
helps to keep your body cool - Refrain from watching the clock- – it can lead to anxiety.
- Avoid caffeine and alcohol, they disrupt sleep and can trigger hot flashes
- Gentle exercise boosts the effect of natural sleep) but stop 1 hour before bed
(Dr Karen Carlson, A study in the Journal Sleep, Harvard Medical School)
What Good Quality Sleep Does for You
- Good quality sleep can help to keep those viruses away by strengthening your immune system.
- Getting enough sleep is restorative therefore it helps your brain to work properly.
- During sleep your body’s cells are repaired, and helps to reduce the risk of chronic health problems.
- Sleep researchers recommend that you sleep for 7 to 9 hours each night to ease the mood swings
- You will find that with sufficient sleep you will have more energy to get through the day.
- Sleep stabilises your body’s circadian rhythm. This helps to reduce the severity of those bothersome hot flashes.
Do you leave enough time for exercise and relaxation?
If not, then read on.
The majority of midlife women do not take enough time to relax. Unfortunately, the ability to relax in the 21st century, though not always difficult to do, is becoming rare due to a perceived lack of time. Insufficient exercise and relaxation can over-stimulate the mind and body, raise cortisol levels and unresolved can and lead to chronic illness.
Exercise and relaxation activities do not need to be complicated. Walking in the open air, reading a book you enjoy, listening to calming music or using essential oils, paying attention to your spiritual wellbeing, for example, can all contribute to an extended, and better quality of life. Relaxation is a natural state, and helps to reduce or completely eliminate muscular tension and stress. Relaxation, moreover, may improve an individual’s your quality of sleep, thus helping to eliminate tiredness, and promote clear waking brain function.
To provide you with support, and encouragement, a personalised One-to-One Coaching programme, or if you prefer, a Group Coaching programme will be designed with you.
Free 30- minute Discovery Call
Schedule a free 30-minute Discovery Call with Sonia. Find out how health and wellbeing coaching during midlife can help you.