Simple tips you need to navigate time changes in midlife
Our bodies do best when they follow a set rhythm. Sometimes that’s not an option.
Clocks change, schedules shift. And let’s not forget about jetlag. So how can we manage time shifts with a minimum of disruption to our health?
Change happens
That’s another Halloween done! 🎃 Hopefully, you’re still enjoying the treats. But just because the candy bowls are empty doesn’t mean you don’t have a few “tricks” waiting for you around the corner.
I’m talking about the time change – that sneaky shift that somehow throws everything out of whack. Every year, it catches me off guard! Just as I’m settling into a cozy fall routine, it’s time to adjust the clock. And let’s face it, as we get older, these little disruptions seem to have a bigger impact.
If you’re like me and feel that even a one-hour time change affects your energy, mood, and sleep, I’ve got some tried-and-true strategies to help you through. Incorporating these tips into your daily routine will help you adapt more smoothly without having to lean on extra caffeine or power through groggy mornings.
SIMPLE TIPS FOR MANAGING THE TIME CHANGE
1. Say “No” to the Snooze Button and Eat Breakfast
It’s tempting to hit that snooze, but resist! Start your day with a balanced, protein-rich breakfast like Greek yogurt, eggs, or even last night’s leftover chicken in a wrap. Protein will help stabilize your blood sugar and keep you fueled as your body adjusts.
2. Hydrate, Hydrate, Hydrate!
Water is essential, especially during the time change. Dehydration sneaks in as we get older, leaving us feeling sluggish and irritable – and this can be even more noticeable now. Aim for 8 glasses of water a day, and include hydrating fruits and veggies. Herbal teas count, too! Take a peek at this blog post for more tips on staying hydrated.
3. Get Morning Light for an Instant Mood Boost
Natural morning light is your body’s best cue to wake up. Try stepping outside for a few minutes in the morning, or at least open your blinds as you get ready. Even cloudy light signals your body that it’s daytime, which can help you feel alert and set a positive tone for the day.
5. Skip Your Afternoon Caffeine
Even if you’re one of those unicorns who can handle coffee late in the day, try limiting it after lunch. Caffeine later in the day can make it harder for your body to adjust to the time shift and can impact your sleep. If you need an afternoon boost, try green tea or a quick walk outside instead.
6. Move for a Happier Mood
Movement is a powerful way to support both mood and sleep quality. Take a brisk walk, try some gentle stretching, or even enjoy a short workout outdoors for the extra boost of natural light. It’s an easy way to help your body adjust to the time change.
7. Boost Evening Relaxation with Magnesium-Rich Foods
Leafy greens, almonds, and bananas are all rich in magnesium, which helps relax muscles and supports restful sleep. These foods are perfect additions to your dinner or a light evening snack to wind down.
8. Be Gentle with Yourself
It’s natural to feel a little “off” this week. Be kind to yourself and don’t overload your schedule. If your usual activities feel exhausting, remember that this is temporary – your body will adjust!
Incorporating these small shifts will help you keep your energy, balance, and mood on track during this transition. Want more personalized tips on using nutrition to support your health in midlife? Send me a note – I’m here to help!
Eating what makes you feel good is a powerful way to support your body during this transition. So stay hydrated, get outside, and remember to be gentle with yourself this week. 🐝
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If you’re tired of worrying that you’re not doing food “right” and are hungry for a simpler approach to your plate, let’s connect for a free 30 minute chat and figure out what’s best for you.