Wellness Tips for Midlife Adventurers

As we age, our priorities shift towards maintaining overall wellness and taking care of our minds and bodies. However, it's natural to assume that achieving wellness in midlife can come with a hefty price tag. But fear not, there are plenty of ways to prioritise your health and well-being without breaking the bank. Here are some of the budget-friendly ways that we at ZenGenXplorers try to keep stress-free and trip-ready:

1. Stay Active: As we all know, physical activity is crucial for maintaining good health as we age. We may know it, but we don't always put it in to practice for various reasons, including time or financial constraints. However, it's important to remember that we don't need expensive gym memberships to stay active. Going for 20 minute daily walks in your local area, following along with free workout videos on YouTube, or joining a community running group are all great ways of getting yourself moving. And midlife ladies, it's important we up our load-bearing exercises as well as doing cardio so that we maintain and build muscle during the peri and menopausal years. Bicep curls using tins of beans will do as a good starting point!

   
   
   
   

   

   
   
   
   

2. Eat Clean: Choosing a well-balanced diet is key to overall wellness at any age, but certainly as we hit our middle years. Opt for affordable nutrient-dense foods like fruits, vegetables, pulses, whole grains, and lean proteins, and learn to cook from scratch to avoid the terribly unhealthy ultra processed foods that are so damaging to our health and even our looks! There are so many amazing budget friendly recipes online now that even novice cooks can find something easy to follow, and something that will delight the family at mealtimes. If you plan your meals in advance, you'll also avoid costly overspending at the supermarket, and unhealthy last-minute takeaways.

3. Prioritise Mental Health: Wellness isn't just about physical health - as a qualified and experienced therapist I can say without hesitation that the two things go hand in hand. Midlife hormone fluctuations coupled with unprocessed trauma and experiences from years gone by can play havoc with your mental health. Reducing stress by practicing grounding and relaxation techniques like meditation and deep breathing, can really make a difference and can help to soothe a dysregulated nervous system. There are lots of apps out there that offer free guided meditation sessions to help you unwind, and you can get outside in the peace of nature to ground yourself, all without spending a penny.

4. Get Enough Sleep: Easier said than done, especially for women having to contend with midlife hormones, but quality sleep is essential for overall well-being. Creating a bedtime routine that helps you relax and unwind can be really helpful for promoting good sleep patterns. Avoiding caffeine in the afternoons, taking a warm bath, and putting away those screens in the evenings can get our bodies sleep-ready. Try to stick to a similar bedtime so that your body gets used to it, even when you're travelling, and make sure your bedroom is a comfortable and calming space where possible. Background sounds such as white noise machines can help you to relax if you have a lot on your mind, and there are so many different layered sounds available to download online that you can take these with you when you travel (burgundy noise is a particular favourite as it sounds just like the soothing hum of an aircraft cabin! https://www.youtube.com/watch?v=Cd3lZKcdmxQ)

5. Stay Socially Active: Maintaining social connections is vital for mental and emotional health, and it doesn't have to be costly. If budgets are tight, arrange to meet friends for a walk, a BYO buffet and drinks, or a good old fashioned kitchen disco! Aside from this you could think about joining a book club at your local library, or consider volunteering in your community to stay socially engaged without spending a lot of money.

6. Explore Nature: Spending time in nature has been shown to have numerous health benefits. Take advantage of local parks and public footpaths, to connect with nature and boost your well-being. Even nurturing some plants in a container garden can be a low-cost way of grounding yourself in nature, and doesn't require much space or access to a garden.

7. Practice Gratitude: Cultivating a sense of gratitude can have a profound impact on your overall wellness. Start a gratitude journal or simply take a few moments at the end of each day to reflect on the things you're thankful for. This helps us to stay mindful of just what we have in the here and now, rather than thinking far in to the future...especially when we're counting down the days to that next exciting trip away.