{"id":7125,"date":"2020-08-24T16:01:22","date_gmt":"2020-08-24T22:01:22","guid":{"rendered":"https:\/\/midlifeglobetrotter.com\/?p=7125"},"modified":"2025-01-14T11:11:23","modified_gmt":"2025-01-14T18:11:23","slug":"fit-at-fifty","status":"publish","type":"post","link":"https:\/\/midlifeglobetrotter.com\/fit-at-fifty\/","title":{"rendered":"Getting Healthy &#038; Fit at Fifty"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7125\" class=\"elementor elementor-7125\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cd82d16 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cd82d16\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-71151dc\" data-id=\"71151dc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-173fc48 elementor-widget elementor-widget-text-editor\" data-id=\"173fc48\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>WELLNESS<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-23f0dd5 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"23f0dd5\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49a0836 elementor-widget elementor-widget-text-editor\" data-id=\"49a0836\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>How I changed my my health &amp; my outlook at midlife<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6eb6fd0b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6eb6fd0b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-774cb9a4\" data-id=\"774cb9a4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1dce2027 elementor-widget elementor-widget-text-editor\" data-id=\"1dce2027\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em>There may be affiliate links within this post which provide me with a small commission, at no cost to you. More information at: <span style=\"text-decoration: underline;\"><a href=\"https:\/\/midlifeglobetrotter.com\/privacy\/\" target=\"_blank\" rel=\"noopener\">Privacy &amp; Disclosure<\/a><\/span>.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3ce0d5d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3ce0d5d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-83efd4a\" data-id=\"83efd4a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-35010d2 elementor-widget elementor-widget-text-editor\" data-id=\"35010d2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">I&#8217;ve had to make many changes in how I care for myself at midlife, and it\u2019s been challenging. But in the process of getting healthy, and <\/span>fit at fifty<span style=\"font-weight: 400;\">, I&#8217;ve learned that our midlife bodies just need extra love and respect. And in the process, I&#8217;ve become a much happier midlife woman.&nbsp;<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8a9cfe3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8a9cfe3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-49f3c26\" data-id=\"49f3c26\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6f86fd4 elementor-widget elementor-widget-heading\" data-id=\"6f86fd4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">My 5 Keys to Unlock Fitness and Health, at 50 <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8daf628 elementor-align-left elementor-widget__width-initial elementor-widget-tablet__width-initial elementor-widget-mobile__width-initial elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"8daf628\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Exercise 3-4 times a week with a focus on strength and flexibility, rather than cardio.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Learning about nutrition. Adding protein to support strength training and muscle maintenance.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Healthy sleep habits. Early to bed works best for me.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Limiting alcohol to a couple of glasses on the weekend.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-check\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M173.898 439.404l-166.4-166.4c-9.997-9.997-9.997-26.206 0-36.204l36.203-36.204c9.997-9.998 26.207-9.998 36.204 0L192 312.69 432.095 72.596c9.997-9.997 26.207-9.997 36.204 0l36.203 36.204c9.997 9.997 9.997 26.206 0 36.204l-294.4 294.401c-9.998 9.997-26.207 9.997-36.204-.001z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Managing stress and what I commit to. Prioritizing myself, along with everyone else. <\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a98b036 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a98b036\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-07f38c9\" data-id=\"07f38c9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-51fe712 elementor-widget elementor-widget-heading\" data-id=\"51fe712\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">My Midlife Body Betrayed Me, My Story<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68ef023 elementor-widget elementor-widget-text-editor\" data-id=\"68ef023\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">Some unwelcome changes began in my mid 40&#8217;s: I gained weight around my waist even though I wasn\u2019t eating any differently. I used to be able to have several glasses of wine at a dinner party and then sleep like a baby (sleep like a baby &#8211; my favorite ironic expression), but that also changed. Now, if I had more than one drink I didn&#8217;t sleep well.<\/p><p class=\"p1\">And worse, I developed a problem with my hip that got so bad I could barely walk. After months of searching for an answer, I learned I had hip dysplasia which had led to arthritis, and I needed a total hip replacement. (I write more about that in: <span style=\"text-decoration: underline;\"><a href=\"https:\/\/midlifeglobetrotter.com\/hip-replacement-recovery\"><span class=\"s1\">Hip Replacement Recovery, My Story.)<\/span><\/a><\/span><\/p><p><em>Note: I am a journalist and writer, not a health professional. I am sharing my personal story, supported by facts from medical professionals. If you are a menopausal women who has health concerns I suggest you consult a doctor. I also found <a href=\"https:\/\/www.amazon.com\/Menopause-Manifesto-Health-Facts-Feminism-ebook\/dp\/B08GYBZNMR\/ref=sr_1_2?crid=1G5LIKWF2848Y&amp;keywords=menopause+bible&amp;qid=1641431883&amp;sprefix=menopause+bible%2Caps%2C343&amp;sr=8-2\"><span style=\"text-decoration: underline;\">The Menopause Manifesto<\/span><\/a> by Dr. Jen Gunter an excellent resource.\u00a0 She addresses health, exercise and weight management quite extensively with facts and practical advice.\u00a0\u00a0<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7df85a9 elementor-widget elementor-widget-image\" data-id=\"7df85a9\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/05\/physical-therapy-hip-replacement.jpg\" class=\"attachment-large size-large wp-image-3684\" alt=\"physical therapy after hip replacement\" srcset=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/05\/physical-therapy-hip-replacement.jpg 900w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/05\/physical-therapy-hip-replacement-300x200.jpg 300w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/05\/physical-therapy-hip-replacement-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Physical therapy after my hip replacement<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a3e210 elementor-widget elementor-widget-heading\" data-id=\"3a3e210\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">A Hip Replacement at 49 <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49256d2 elementor-widget elementor-widget-text-editor\" data-id=\"49256d2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">By 49 I felt like my body had betrayed me. I was frustrated, confused and scared.\u00a0 I had always been healthy; what was happening?<\/p><p class=\"p1\">I went ahead with the hip surgery and did the required physical therapy. It was a slow journey at first, but my hip healed well, and I\u00a0was thrilled to finally be pain-free.\u00a0But\u00a0I still had low energy,\u00a0was out of shape and my balance was off.\u00a0<\/p><p class=\"p1\">When I\u00a0was given the green light to begin more exercise I had to approach fitness in a new way.\u00a0My hip surgeon made it clear that running was out for me. I was never a serious runner, but I enjoyed it\u2014it relieved stress and put me in a positive mindset. Since my artificial hip, and the hip dysplasia on my other side, would not tolerate running, or any sort of high-impact exercise, I\u00a0had no idea where to start.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-854b116 elementor-widget elementor-widget-image\" data-id=\"854b116\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/susan-on-stand-up-paddle-board.jpg\" class=\"attachment-large size-large wp-image-7173\" alt=\"Susan on a stand-up paddle board in her life after a hip replacement\" srcset=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/susan-on-stand-up-paddle-board.jpg 900w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/susan-on-stand-up-paddle-board-300x200.jpg 300w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/susan-on-stand-up-paddle-board-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-590c666 elementor-widget elementor-widget-heading\" data-id=\"590c666\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">From Hip Replacement to Fit at Fifty<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d79f69 elementor-widget elementor-widget-text-editor\" data-id=\"9d79f69\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">I began working with a trainer at my local gym. Alecia was amazing. She helped me to understand that my priorities should be increasing my strength by building muscle (we lose muscle as we age) and to improve my flexibility. When it came to cardiovascular exercise, Alecia advised that 25-30 minutes of cardio, three times a week, was sufficient as I was raising my heart rate when I strenth trained. The guideline for midlife women, according to Dr. Jen Gunter, author of the <span class=\"s1\">The <span style=\"text-decoration: underline;\"><a href=\"https:\/\/bookshop.org\/books\/the-menopause-manifesto-own-your-health-with-facts-and-feminism\/9780806540665\"><span class=\"s2\">Menopause Manifesto<\/span><\/a><\/span><\/span><span style=\"text-decoration: underline;\"> i<\/span>s a minimum of 150 minutes of moderate exercise or 75 minutes of vigorous activity a week.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-621b05c elementor-widget elementor-widget-image\" data-id=\"621b05c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/personal-trainer-demonstrates-exercise.jpg\" class=\"attachment-large size-large wp-image-7172\" alt=\"A personal trainer demonstrates a single leg deadlift, which builds strength and balance\" srcset=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/personal-trainer-demonstrates-exercise.jpg 900w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/personal-trainer-demonstrates-exercise-300x300.jpg 300w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/personal-trainer-demonstrates-exercise-150x150.jpg 150w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/personal-trainer-demonstrates-exercise-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Alecia explained that strength training is essential for midlife women who want to get fit<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-915fcdf elementor-widget elementor-widget-heading\" data-id=\"915fcdf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Strength Training and Functional Movement for Midlife Women<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a1aeb59 elementor-widget elementor-widget-text-editor\" data-id=\"a1aeb59\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">I learned about the importance of functional movement: the things we need to do every day as we go through our lives, like getting in and out of chairs and squatting to pick something up. Alecia showed me how to exercise to support the way I moved; I loved this practical approach to exercise and joked with her that since I love to travel, one of my goals was to have enough upper-body strength to lift my carry-on bag into the overhead compartment\u2014for the next 40 years!<\/span><\/p><p>After six months of the new fitness plan, with less overall cardio, I was in better shape than I had ever been. I worked hard; my exercise routine took about 1.5 hours and I did it four times a week. But that is not necessary to vastly improve how your fitness and energy level. What began as a negative, hip surgery and not being able to run, has made me stronger and healthier than ever.\u00a0<span style=\"font-weight: 400;\"><br \/><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-94d4d3a elementor-widget elementor-widget-text-editor\" data-id=\"94d4d3a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Join my newsletter for more\u00a0 Midlife Inspiration<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bd84f58 elementor-widget elementor-widget-text-editor\" data-id=\"bd84f58\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<style type=\"text\/css\">\n  @import url(https:\/\/fonts.googleapis.com\/css?family=Open+Sans:400,400italic,700,700italic);<br 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check your email for confirmation.\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<script>\n  function ml_webform_success_1790950(){var r=ml_jQuery||jQuery;r(\".ml-subscribe-form-1790950 .row-success\").show(),r(\".ml-subscribe-form-1790950 .row-form\").hide()}\n<\/script>\n<img loading=\"lazy\" decoding=\"async\" style=\"max-width: 1px; max-height: 1px; visibility: hidden; padding: 0; margin: 0; display: block;\" src=\"https:\/\/track.mailerlite.com\/webforms\/o\/1790950\/o2b3o5?v53cae9d473694604508d13feaac0545b\" alt=\".\" width=\"1\" height=\"1\" border=\"0\" \/>\n<script src=\"https:\/\/static.mailerlite.com\/js\/w\/webforms.min.js?v53cae9d473694604508d13feaac0545b\" type=\"text\/javascript\"><\/script>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30ea33f elementor-widget elementor-widget-image\" data-id=\"30ea33f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/susan-hiking-wyoming.jpg\" class=\"attachment-large size-large wp-image-7263\" alt=\"Susan on a hike in the Grand Teton mountains of Wyoming\" srcset=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/susan-hiking-wyoming.jpg 900w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/susan-hiking-wyoming-300x200.jpg 300w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/susan-hiking-wyoming-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Hiking supports my mental health, and helped me get fit and stay that way<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b5cce0c elementor-widget elementor-widget-text-editor\" data-id=\"b5cce0c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>To maintain my fitness I now exercise about an hour, 3-4 times a week. I spend about 30-40 minutes doing strength training, using my own body weight and resistance bands, and another 20-30 minutes riding a spinning bike at home. I did not have the budget for a fancy bike such as a Peloton so I purchased this <a href=\"https:\/\/rstyle.me\/+xcMz2UyYYf1BY8Wf7CMNWw\" target=\"_blank\" rel=\"noopener\"><u>Joroto Cycling Bike<\/u><\/a> instead. I&#8217;ve been using it for almost five years and am very happy with it. I highly recommend it; it&#8217;s just over US$400.\u00a0<\/p><p>With the right exercise routine now a regular part of my life, I have the energy (and the new hip) which allows me to do the things I love such as hiking and skiing.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4865216 elementor-widget elementor-widget-image\" data-id=\"4865216\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/elementor\/thumbs\/SH-fit-at-50_nutrition-scaled-pitryf891wiimwhfankzzakekykw8mbyiqmn2mzooq.jpg\" title=\"SH-fit-at-50_nutrition\" alt=\"Susan Heinrich sits in her kitchen holding a handful of leafy greens\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0dd8c70 elementor-widget elementor-widget-heading\" data-id=\"0dd8c70\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Nutrition <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4501ac elementor-widget elementor-widget-heading\" data-id=\"f4501ac\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Changing the Way I Viewed Food <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b1ccbff elementor-widget elementor-widget-text-editor\" data-id=\"b1ccbff\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">I love delicious food. Thin-crust pizza is my favourite thing, perhaps tied only with homemade chocolate chip cookies. I also adore delicious cheese and crusty bread. And breakfast burritos are not only for breakfast, just saying.\u00a0<\/span><\/p><p class=\"p1\">Maintaining my weight has\u00a0<i>always<\/i> required regular exercise because yep, I love to eat.\u00a0My weight had fluctuated over the years with two pregnancies, and available time and energy for the gym.\u00a0<span style=\"font-weight: 400;\"><br \/><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f1e9745 elementor-widget elementor-widget-image\" data-id=\"f1e9745\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/homemade-sourdough-bread.jpg\" class=\"attachment-large size-large wp-image-7238\" alt=\"A loaf of homemade sourdough bread looks inviting, on a wood cutting board\" srcset=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/homemade-sourdough-bread.jpg 900w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/homemade-sourdough-bread-300x200.jpg 300w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/homemade-sourdough-bread-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">For me, healthy eating at fifty means my husband's homemade bread is an occasional treat<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-930dce9 elementor-widget elementor-widget-text-editor\" data-id=\"930dce9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">As I reached midlife I found I could no longer exercise the pounds away when I over-indulged. There\u2019s an expression: you can\u2019t outrun a bad diet and that became true for me. My diet wasn\u2019t terrible, but there was room for improvement. And I wanted to be able to fit in to my clothes. Even more important is the research regarding women and brain health.\u00a0<\/p><p class=\"p1\">After my hip replacement,\u00a0my interest in nutrition grew. The more I learned, the more I saw food in a new way: nutrient dense foods were a source of energy, would regulate my mood, and were one of the most significant things I could do to ensure my long-term health and specifically brain health.\u00a0We are much more vulnerable to developing Alzheimer&#8217;s disease than men. My favourite overview of healthy eating for brain health is this article by Lisa Mosconi, a neuroscientist and women&#8217;s health expert: <a href=\"https:\/\/ideas.ted.com\/heres-what-women-should-eat-to-maintain-a-healthy-brain\/\"><span class=\"s1\">What Women Should Eat to Maintain a Healthy Brain<\/span><\/a><span class=\"s2\">.<\/span><\/p><p class=\"p1\">I also got a subscription to the Nutrition Action &#8220;healthletter&#8221;. It is published ten times a year by the\u00a0<a href=\"https:\/\/www.cspinet.org\/\"><span class=\"s1\">Center for Science in the Public Interest (CSPI)\u00a0<\/span><\/a>a non-profit dedicated to providing science-based advice on nutrition and food safety.\u00a0\u00a0It is a great source of reliable information and helps keep me motivated to eat well.\u00a0 <a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/co_reg\"><span class=\"s1\">Harvard University<\/span><\/a> also has a series of free e-publications with useful nutrition info.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b31d11 elementor-widget elementor-widget-image\" data-id=\"8b31d11\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/nutrition-action-health-newsletter.jpg\" class=\"attachment-large size-large wp-image-7248\" alt=\"Reading the Nutrition-Action health Newsletter by the Center For Science in the Public Interest\" srcset=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/nutrition-action-health-newsletter.jpg 900w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/nutrition-action-health-newsletter-300x200.jpg 300w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/nutrition-action-health-newsletter-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ed261ea elementor-widget elementor-widget-text-editor\" data-id=\"ed261ea\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Figuring out how to change the way I ate, that I could stick with for the long haul, required some trial and error. I believe that each of us needs to find the right way to eat that is sustainable long-term, enjoyable and makes is feel great. For me, it meant cutting out most processed carbs (things made with white flour), and adding in more nutrient dense foods, vegetables and healthy fats.<\/span><\/p><p><span style=\"font-weight: 400;\">It is so unfortunate that those of us who grew up in the 80\u2019s and 90\u2019s were taught that fat was bad. Healthy fats are essential to good health and eating them makes me feel full and satisfied. I focus on incorporating healthy fats in my diet every day: olive oil, avocados, nuts and pumpkin seeds. I have a nut and seed bowl for breakfast every week day (affectionately named the squirrel bowl). Then I eat fun things like huevos rancheros and croissants on weekends.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c581e0 elementor-widget elementor-widget-text-editor\" data-id=\"3c581e0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>I had to limit processed carbs and add in more veggies and healthy fats<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d948e0d elementor-widget elementor-widget-text-editor\" data-id=\"d948e0d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">I now believe that good nutrition can change your life. One of my favorite nutrition experts is\u00a0 Dr. Annie Fenn who writes about using nutrition to lower our risk of Alzheimer&#8217;s Disease, which disproportianately affects women. I highly recommend her cookbook, <span style=\"text-decoration: underline;\">The Brain Health Kitchen<\/span>. I cook from it a couple of times a week at least. She also has a great newsletter on <a href=\"https:\/\/brainhealthkitchen.substack.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">Substack<\/span><\/a>.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-267979a elementor-widget elementor-widget-image\" data-id=\"267979a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/breakfast-bowl-1024x768.jpg\" class=\"attachment-large size-large wp-image-7181\" alt=\"A breakfast bowl of nuts and seeds has fibre, nutrients and healthy fats\" srcset=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/breakfast-bowl-1024x768.jpg 1024w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/breakfast-bowl-300x225.jpg 300w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/breakfast-bowl-768x576.jpg 768w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/breakfast-bowl-1536x1152.jpg 1536w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/breakfast-bowl-2048x1536.jpg 2048w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/breakfast-bowl-scaled.jpg 1232w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">I eat a nut and seed bowl with plain yogurt (no added sugar) every weekday<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c875776 elementor-widget elementor-widget-text-editor\" data-id=\"c875776\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Changing my eating meant I finally lost the pounds that had crept on in my late 40s, and some additional weight as well.\u00a0 Most importantly, I feel better &#8211; I have more energy than I\u2019ve had in years and am sleeping better.<\/span><\/p><p><span style=\"font-weight: 400;\">Sure, I would love to park myself in front of a giant bowl of pasta vongole. But pasta is now an occasional treat as Annie recommends whole grains and legumes. Unless I am in Italy. In Italy I eat whatever I want\u2014Molto Bene! That\u2019s reason enough to plan a trip to Italy.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2246d49 elementor-widget elementor-widget-heading\" data-id=\"2246d49\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Alcohol, Not an Ideal Midlife Companion<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f904b53 elementor-widget elementor-widget-text-editor\" data-id=\"f904b53\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">I really enjoy wine and adore fancy cocktails; whiskey sours are my favorite. And champagne, what isn&#8217;t better with a glass of bubbly?<\/p><p class=\"p1\">But the truth is that many midlife women would benefit from cutting back on alcohol.\u00a0 It hardly seems fair, but let&#8217;s talk about the reasons why. Alcohol is harder to metabolize as we get older, our livers just aren\u2019t as efficient.\u00a0<\/p><p class=\"p1\">It also disrupts sleep because it\u2019s a short-term sedative, when it wears off, you wake up. And if you are trying to lose weight, alcohol will sabotage your efforts.\u00a0Alcohol spikes your blood sugar, in the same way a chocolate cupcake does. Even worse, there is a connection between excessive drinking and breast cancer, according to Dr. Mark Hyman.\u00a0Why? &#8220;An increased alcohol load means your liver can\u2019t metabolize estrogen well. Increased estrogen in the body can lead to breast cancer.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2b7c2c elementor-widget elementor-widget-image\" data-id=\"a2b7c2c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/07\/women-traveling-together.jpg\" class=\"attachment-large size-large wp-image-6603\" alt=\"Women toast a friend&#039;s 50th birthday on a boat cruise in South Carolina\" srcset=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/07\/women-traveling-together.jpg 900w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/07\/women-traveling-together-300x200.jpg 300w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/07\/women-traveling-together-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">A group of women toast a friend on a weekend away with the girls<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f492b6 elementor-widget elementor-widget-text-editor\" data-id=\"7f492b6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">He says: \u201c<\/span><span style=\"font-weight: 400;\">Drinking wine is like a U-shaped curve. A little bit is OK; a little more is bad news. For women, alcohol can be especially damaging.&#8221;\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">I have learned enough about the risks of alcohol that as much as I enjoy it, I have cut back. I will add that it can wreak havoc on your skin.<\/span><\/p><p><span style=\"font-weight: 400;\">So I\u2019ve created new rules for myself. I try and limit alcohol to the weekend and keep it to a maximum of two drinks, other than special ocassions. Sure, sometimes I want a third, but I remind myself I won\u2019t sleep well, so try not to exceed two. Except on vacation. Except on girls trips. Except in Italy. (Apparently all rules are made to be broken in Italy.) I try to relax about everything on vacation. That seems to work for me, I know some people need to maintain consistent habits<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c02d06 elementor-widget elementor-widget-image\" data-id=\"3c02d06\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/sleep-is-crucial-to-healthy-and-fit-at-fifty.jpg\" class=\"attachment-large size-large wp-image-7180\" alt=\"\" srcset=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/sleep-is-crucial-to-healthy-and-fit-at-fifty.jpg 900w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/sleep-is-crucial-to-healthy-and-fit-at-fifty-300x200.jpg 300w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/sleep-is-crucial-to-healthy-and-fit-at-fifty-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-844eb44 elementor-widget elementor-widget-heading\" data-id=\"844eb44\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sleep for Midlife Women<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4374fbf elementor-widget elementor-widget-text-editor\" data-id=\"4374fbf\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">I know sleep is a fraught topic and we are all well aware it\u2019s important. Most of us would sleep more if we could. I am as guilty as anyone of finding ten things to worry about at 3 AM, sometimes they are even legitimate concerns. Other times, I lay awake fretting about the fact that I haven\u2019t been cleaning my dogs teeth with that weird tool the vet told me to order. (Update: we had to get our dog&#8217;s teeth professionally cleaned and it was pricey!)<\/p><p><span style=\"font-weight: 400;\">Sleep is so important to our health that it\u2019s worth our efforts to improve it. And if you are trying to get healthy and fit at fifty, or any other age, being sleep deprived makes it harder to maintain a healthy weight and can lead to sugar and starch cravings.\u00a0<\/span><\/p><p>Sleep apps such as HeadSpace have some free content specifically designed to help you return to sleep. I have used it and like it. Calm is another good option. I have also been experimenting with CBD oil which seems to help me either stay asleep or fall back to sleep sooner.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b5eeab3 elementor-widget elementor-widget-image\" data-id=\"b5eeab3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/05\/healthy-after-.hip-replacementjpg.jpg\" class=\"attachment-large size-large wp-image-3715\" alt=\"Jumping with my family on the beach, feeling healthy after hip replacement\" srcset=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/05\/healthy-after-.hip-replacementjpg.jpg 900w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/05\/healthy-after-.hip-replacementjpg-300x200.jpg 300w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/05\/healthy-after-.hip-replacementjpg-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Sleep is a challenge for many midlife women. This is how I feel after a good night's sleep<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-102481b elementor-widget elementor-widget-text-editor\" data-id=\"102481b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Even simpler, and a way to avoid your phone at night, is counting backward from 1000 (or 10,000, if you are a math person ;). It may sound overly simple, but counting often works for me; it is enough of a distraction from my thoughts and worries, to fall back to sleep. Another nice option is to think of things you are grateful for, until you fall asleep. The point is to keep your mind from fixating on worries or to do lists which will make you more awake. I also ask our smart speaker to play the sound of rain or ocean waves which helps.\u00a0\u00a0<span style=\"font-weight: 400;\"><br \/><\/span><\/p><p class=\"p1\">Sleep is a vast and complex issue. The leading expert I have found on sleep, is Matthew Walker who runs the <a href=\"https:\/\/www.humansleepscience.com\/\"><span class=\"s1\">Center for Human Sleep Science<\/span><\/a> at UC Berkeley in San Francisco.\u00a0His book, <a href=\"https:\/\/rstyle.me\/+OVcvcM98rxEi0UDvKNrNsA\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\"><i>Why We Sleep<\/i><\/span><\/a> provides a deep dive on this topic and emphasizes how crucial sleep is to optimizing our health. It is a <i>Sunday Times<\/i> bestseller in the UK, and a <i>New York Times<\/i> bestseller in the U.S.\u00a0He also has excellent and informative YouTube videos, for example: <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.youtube.com\/watch?v=lRp5AC9W_F8\"><span class=\"s1\">How to Improve Your Sle<\/span><\/a>ep.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b6beea elementor-widget elementor-widget-image\" data-id=\"4b6beea\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"466\" src=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/04\/las-vegas-neon-boneyard-1024x597.jpg\" class=\"attachment-large size-large wp-image-2328\" alt=\"fit at fifty and back in my skinny jeans at the Neon Boneyard museum, in Las Vegas\" srcset=\"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/04\/las-vegas-neon-boneyard-1024x597.jpg 1024w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/04\/las-vegas-neon-boneyard-300x175.jpg 300w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/04\/las-vegas-neon-boneyard-768x448.jpg 768w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/04\/las-vegas-neon-boneyard-1536x896.jpg 1536w, https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/04\/las-vegas-neon-boneyard.jpg 1584w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-339e51d elementor-widget elementor-widget-text-editor\" data-id=\"339e51d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>I&#8217;ve also prioritized myself and started saying no more often. I can&#8217;t properly take care of myself when I am overburdened and exhausted. I&#8217;ve learned that boundaries are healthy. I write more about this in <a href=\"https:\/\/midlifeglobetrotter.com\/prioritize-yourself\/\"><span style=\"text-decoration: underline;\">How to Priotitize Yourself.<\/span><\/a><\/p><p>I believe midlife presents an opportunity to make changes. As women, we all give so much to everyone else. We deserve to feel as good as we can; it is a gift we can give to ourselves.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7318371 elementor-widget elementor-widget-heading\" data-id=\"7318371\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Healthy and Fit at Fifty: Is all this really worth it?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a5e6a2 elementor-widget elementor-widget-text-editor\" data-id=\"9a5e6a2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">I look back over this list and think: so many rules, so many restrictions. Who are you? You used to be fun. <\/span><\/p><p><span style=\"font-weight: 400;\">Then I think about how I feel now: energized, healthy, and happier. And I remind myself that I enjoy the wine and the thin-crust pizza because they are pleasurable, not coping mechanisms. The splurges bring me joy, rather than leave me feeling guilty.\u00a0<\/span><\/p><p>I still have bad days, when I make chocolate chip cookies to soothe difficult emotions. And I might have even had a Whiskey Sour on a Tuesday, just last week. None of us are perfect, and that&#8217;s ok. We&#8217;ve made it this far and our midlife is a gift to be enjoyed. So I do the best I can, and forgive myself for everything else.<\/p><p class=\"p1\">For me, healthy and fit at 50, or any age, is about more than being able to button up your favorite jeans. It is about vitality and happiness\u2014feeling energized, calm and optimistic about the future.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b0f6760 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b0f6760\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c2e00d\" data-id=\"c2e00d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7fe96433 content-align-cta-center elementor-widget elementor-widget-eael-cta-box\" data-id=\"7fe96433\" data-element_type=\"widget\" data-widget_type=\"eael-cta-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"eael-call-to-action cta-basic bg-lite cta-preset-1\">\n        <h3 class=\"title eael-cta-heading\">More Wellness Tips &amp; Travel Inspiration<\/h3><p>Receive the monthly Midlife Globetrotter newsletter with ideas for healthy midlife living, travel for women and more fun!<\/p><a href=\"http:\/\/midlifeglobetrotter.com\/subscribe\/\" class=\"cta-button cta-preset-1  \">Subscribe<\/a>\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d7e8124 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d7e8124\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9402c0c\" data-id=\"9402c0c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>WELLNESS How I changed my my health &amp; my outlook at midlife There may be affiliate links within this post which provide me with a small commission, at no cost to you. More information at: Privacy &amp; Disclosure. I&#8217;ve had to make many changes in how I care for myself at midlife, and it\u2019s been [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7127,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[37],"tags":[203,204,101,127,97,130,131,99,229,98],"class_list":["post-7125","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-midlife-inspiration","tag-exercise","tag-exercise-routine","tag-fitness","tag-hip-replacement","tag-midlife-health","tag-nutrition","tag-sleep","tag-surgery","tag-weight-loss","tag-wellness"],"jetpack_featured_media_url":"https:\/\/midlifeglobetrotter.com\/wp-content\/uploads\/2020\/08\/fit-at-fifty-on-a-lake.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/midlifeglobetrotter.com\/wp-json\/wp\/v2\/posts\/7125","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/midlifeglobetrotter.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/midlifeglobetrotter.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/midlifeglobetrotter.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/midlifeglobetrotter.com\/wp-json\/wp\/v2\/comments?post=7125"}],"version-history":[{"count":0,"href":"https:\/\/midlifeglobetrotter.com\/wp-json\/wp\/v2\/posts\/7125\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/midlifeglobetrotter.com\/wp-json\/wp\/v2\/media\/7127"}],"wp:attachment":[{"href":"https:\/\/midlifeglobetrotter.com\/wp-json\/wp\/v2\/media?parent=7125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/midlifeglobetrotter.com\/wp-json\/wp\/v2\/categories?post=7125"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/midlifeglobetrotter.com\/wp-json\/wp\/v2\/tags?post=7125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}