The journey to wholeness after 40 is a passage of self-knowledge and empowerment, where every choice becomes an act of self-love. After understanding the importance of movement and stress management in TS11, we now dive into other fundamental pillars that will allow us to not only live this stage with vitality but also to redefine beauty and well-being from an authentic and challenging perspective.
Nutrition as a Pillar: Goodbye to Inflammation
What we put on our plate has a profound echo in every cell of our body, and in mature women, this is amplified. Prioritizing an anti-inflammatory diet is key for hormonal balance, sustained energy, and disease prevention. This involves a conscious focus on foods that nourish and reduce inflammation, and a reduction of those that deplete our vitality.
Prioritize dark leafy greens, red fruits, healthy fats like avocado, extra virgin olive oil, and nuts (walnuts, almonds). Incorporate quality proteins from lean sources (fish, chicken, legumes) to maintain muscle mass and satiety. Limit refined sugars, ultra-processed foods, white flours and, if you have sensitivities, consider reducing dairy and gluten. Good hydration, as we explored in TS4, TS5, and TS10, is fundamental for these nutrients to be absorbed and fulfill their function. An anti-inflammatory diet not only improves digestion and energy but also contributes to a radiant skin and a more balanced mood, laying the groundwork for your body to function at its best.
The Vital Combo: Doses of Sun, Hugs, Dance, and Laughter
Integral well-being transcends the physical and is nourished by joy, connection, and light. Integrating a “dose of sun” into our lives is crucial, as it not only provides us with vitamin D (essential for bone, immune, and mood health) but also regulates our circadian rhythm, improving sleep and daytime energy. Always with moderation and adequate protection, the sun is a natural catalyst for vitality.
But wholeness also lies in human connection and the release of endorphins. Science supports the power of hugs, dance, and laughter. A genuine hug releases oxitocin, the “love and connection hormone,” reducing stress and strengthening bonds. Dancing, whatever the rhythm, is an expression of joy that releases tension and lifts the spirit. And laughter, those soul-shaking guffaws, are a natural medicine that decreases cortisol and increases endorphins. This “combo” of sun, hugs, dance, and laughter is not a mere whim; it is an active strategy to look dynamic and jovial, radiating an energy that comes from within, far beyond any cosmetic.
Authentic Beauty: Challenging the Industry’s Canons
From an early age, society bombards us with images of an idealized beauty that, in the mature woman, translates into relentless pressure for “eternal youth.” We are subtly or openly pushed into the “need” for dyes, fillers, and surgeries to “look good,” often at the expense of our health and authenticity. But what if we challenge that narrative? What if we opt for an authentic, Amazonian beauty that celebrates experience and uniqueness?
We can normalize long hair in mature women, as an expression of femininity that doesn’t surrender to the cliché of “cuts for your age,” freeing us from exposure to toxic dyes that only damage our hair and our bodies. Opting for non-toxic nails and clean beauty products is another act of self-respect and awareness. It’s time to dare to challenge the industry that wants all women to be the same, erasing our particularities. Is it that we were so unloved at some point that we struggle to live with our uniqueness? Or is society conspiring to show us a mirror that distorts our true beauty? It is a call to reconnect with our own essence, to love every expression line as a map of life, and to understand that true beauty is a reflection of our inner wholeness and confidence.
Internal Support: Supplements for Hormonal Balance and Wholeness
As a woman’s body goes through this stage of change, hormonal balance can be altered, impacting energy, mood, and overall well-being. While diet and lifestyle are the foundation, certain necessary supplements can act as strategic support to achieve hormonal balance and feel whole. They are not magic pills but complementary tools that, under professional supervision, can make a difference.
Some key examples include: Magnesium, vital for muscle relaxation, sleep, and stress management; Omega-3 (EPA and DHA), for its anti-inflammatory properties and support for brain and cardiovascular health; and Vitamina D, crucial for bone, immune, and mood health, especially in latitudes with little sun exposure. Other supplements like certain adaptogens (Ashwagandha, Rhodiola) can help modulate the stress response, and phytoestrogens (flaxseed, red clover, etc.) could be considered for hormonal support, always with the guidance of a healthcare professional who assesses your individual needs and potential interactions. Conscious and personalized supplementation is a way to nourish your body from within, giving it the support it needs so you can feel the energy, mood, and vitality you deserve at this stage of your life.
Your path to a healthier and more whole version of yourself is an investment in yourself. Find more options for weight management on the market that can complement your well-being.