KICKSTART YOUR HEALTH IN 2025: 5 SIMPLE TIPS TO FEEL GREAT AGAIN AFTER 40

You wake up feeling as tired as when you went to bed, your clothes feel tighter than they did last year, and mood swings have become a regular feature of your week. Maybe you’ve tried eating healthier or exercising, but nothing seems to work like it used to. So you’re chalking it all up to “getting old” or assuming perimenopause just has to feel this way. It’s frustrating, isn’t it?

I want you to know: it doesn’t have to be this way.

Perimenopause, menopause, and aging don’t have to mean constant fatigue, discomfort, and feeling out of sync or frustrated with your body. While your hormones naturally shift during this phase of life, the symptoms you’re experiencing are often signals that your body needs support - not a life sentence.

With small, intentional changes, you can take control of how you feel and create a life where you wake up energised, healthy, and vibrant - not just in 2025, but well into your 80s and 90s. Let’s explore some common pitfalls to you feeling great, and five simple habits you can start incorporating to feel amazing again.

COMMON PITFALLS STOPPING YOU FROM FEELING AMAZING AFTER 40

1. PERIMENOPAUSE SYMPTOMS ARE INEVITABLE OR UNCHANGEABLE WITHOUT HRT

Many women assume perimenopause symptoms like hot flashes, weight gain, or mood swings are just part of the process - nothing to do about them, just hope they pass quickly!

You may also think that hormone replacement therapy (HRT) is the only option for relief. (And with the current narrative on social media, I wouldn’t blame you for thinking that, it’s a message being loudly and widely distributed!) While HRT can be helpful, it’s not the only solution. And for some women, it’s not suitable because of cancer risk, or perhaps not something they want to do.

These thoughts often lead to suffering in silence or relying solely on hormone replacement therapy (HRT). There’s so much you can do about your perimenopause symptoms by just tweaking what you eat, drink, and do, because the truth is, your symptoms are signals that your body needs support to find balance again. Small lifestyle changes like improving nutrition, sleep, and stress management can significantly reduce symptoms and improve your quality of life - whether you’re on HRT or not.

2. WRITING YOURSELF OFF AS “OLD”

Far too often, women in their 40s and 50s resign themselves to feeling bad because they believe aging equals decline. Thinking this way normalises discomfort and stops women from seeking support.

Being over 40 doesn’t have to mean feeling tired, uncomfortable, or that it’s too late to make changes and feel better. You’re not “old!” But you are in a stage of life where some care and attention to nutrition and lifestyle can make all the difference, and pay dividends for the next 40 years.

I’ve seen women in their 70s and 80s stay healthy, active, and medication-free by adjusting what they eat, drink, and do. Proving that with the right habits, you can thrive no matter your age, and it’s never too late for your body to benefit from working on your nutrition and lifestyle!

Aging doesn’t have to mean slowing down or feeling bad. With the right support, you can thrive well into your later years.

3. THINKING IT’S ALL UP TO LUCK OR GENETICS

It’s easy to feel like your perimenopause experience is predetermined by your family history. While genes can influence your risk of developing health conditions, and your predisposition to perimenopause symptoms, your lifestyle determines whether those genetic switches are turned on (or not). Your daily habits - what you eat, drink, and do - have the power to reshape your health, no matter what your genes might say.

Perimenopause is a time of great flux and change within your body (just like puberty was), and so it is a great time to think about your health and work on keeping the genes switched in your favour!

4. LIVING LIFE ON AUTO-PILOT

Many women fall into the trap of repeating the same routines day-after-day, year-after-year, even when they aren’t really working for you, your body, or your life. Your brain loves it when you work on auto-pilot, because it uses a lot less resources to get you through the day!

Without regular reflection, checking in with your body and mind, it’s hard to see where small changes could make a big impact. One of the most powerful habits you can develop is taking just a minute or two each day to check in with yourself:

• “How am I feeling today?”
• “What’s working for me?”
• “What’s not working, and what might I change?”

This simple practice, which I discussed in episode 75 of my podcast and blog, is a key trait of my most successful clients.

Now that we’ve covered the common pitfalls, let’s shift gears. The good news is, you don’t need to overhaul your life to see results. Instead, focus on these five simple but powerful habits - because small, consistent changes build the foundation for long-term health.

5 SMALL BUT POWERFUL WAYS TO KICKSTART YOUR HEALTH

1. ADD MORE VEGETABLES TO YOUR DAY

 Most women need around 600g of non-starchy vegetables daily, but few get close to this. Adding just one extra serving of colourful veggies to each meal - especially the leafy greens, broccoli, cauliflower, cabbage, but even the basics like cucumber, capsicum, carrot - is an easy way to boost your nutrient intake and support your hormone health.

2. GO FOR A WALK AFTER EATING

A short, 10–15 minute walk after breakfast, lunch or dinner can improve digestion, stabilise blood sugar, and even lift your mood. It’s a simple habit that doesn’t require any special equipment or a gym membership.

3. PRIORITISE HYDRATION

Dehydration, even mild, can worsen fatigue, brain fog, and irritability. Most women are surprised to learn how much water they actually need. Aim for your ideal daily intake and see how your energy and focus improve.

4. FOCUS ON RESTORATIVE SLEEP

Getting 7–9 hours of quality sleep each night is critical for regulating hormones, improving mood, and managing weight. I can never emphasise enough how important sleep is for your short and long-term health. Create a calming bedtime routine by dimming lights, turning off screens, and engaging in relaxing activities like reading or stretching. I talk more about how to do this in perimenopause, when sleep can be hard to come by in this blog.

5. INCORPORATE PHYTOESTROGEN-RICH FOODS

Phytoestrogens are natural estrogen-like compounds found in foods like flaxseeds, tofu, and lentils that help modulate your estrogen levels (whether they’re high or low), easing symptoms like hot flushes, sweats, and mood swings. For more on how they work and easy ways to add them to your meals, check out this blog and this one on soy.

WHY THESE STRATEGIES WORK

These small but impactful changes target the root causes of perimenopause symptoms, including hormonal fluctuations, insulin resistance, inflammation, and poor gut health. The key is consistency: by making these habits a part of your daily routine, you can build momentum toward long-term health and vitality. Introduce one new habit, master it over a week or two, then add in another habit.

FINAL THOUGHTS: MAKE 2025 YOUR YEAR

Feeling great doesn’t have to mean overhauling your life overnight. Avoiding falling into the common pitfalls, regularly reflecting on how you’re feeling, and focusing on maintaining the simple habits - the basics of health - you can transform the way you feel this year, and for decades to come.

Just because you’re in your 40s or 50s doesn’t mean it’s all downhill. With the right support, you can feel incredible and thrive at every stage of life.

If you’re ready to dive deeper into what’s possible for your health, but need some help to get going, I invite you to check out PerimenoGO. This proven program is designed to give you a clear, actionable plan to feel amazing in perimenopause and beyond.

Your healthiest, happiest year starts now.