Don’t make resolutions. Set goals.
The end of the year is ripe with highlight reels and proof of massive growth in the previous 12 months. Social media has finally started leaning towards positive recaps more than bold resolutions of the next year. But what persists, is that the second half of December is a write off for our bodies, in favor of “kicking off” health goals in Q1 of next year.
But aging and perimenopause don’t follow the calendar… Soooo, how has 2024 kicked off for you? Cheers!
The Pitfalls of New Year’s Resolutions for Women in Perimenopause
The New Year often brings a wave of resolutions, especially around health, but for women in perimenopause, these can be particularly challenging and sometimes unrealistic. During perimenopause, your body undergoes significant changes, making typical resolutions like “losing weight quickly” or “getting fit overnight” not only impractical but also potentially discouraging. Instead, checking in with your body throughout the “silly season” and staying on track where possible will ensure some continuation of health. For the new year, setting specific, achievable goals can be a more empowering and effective approach. By focusing on goals, you can honor your body’s unique needs during this transitional phase, leading to a healthier and more vibrant you.
Understanding the Difference: Resolutions vs. Goals for Perimenopausal Health
Resolutions are often broad (“I want to feel younger”) and lack a clear path to success, which can be frustrating during perimenopause, a time when your body’s response to nutrition and exercise may differ from your younger years. In contrast, goals are specific and actionable (“I will attend yoga classes twice a week to improve mobility and reduce stress”). This shift from a vague aspiration to a concrete plan acknowledges the unique challenges and opportunities of perimenopause, allowing for more tailored and effective health strategies. You can now set specific goals in your app and check them off each day.
The SMART Approach to Goal Setting for Longevity
Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals can be particularly beneficial during perimenopause. For example, instead of a resolution to “be healthy,” set a goal to “walk 30 minutes daily, five days a week, to reduce symptoms and improve cardiovascular health.” This approach not only provides clear direction but also allows you to measure progress and celebrate achievements, keeping you motivated and focused on your health during this pivotal time. We can help you set up challenges in the app so you can stay on track with the help of a longevity coach.
The Power of Habit and Consistency for Wellbeing
Our bodies start changing in our 30s, so building consistent, healthy habits is more effective than one-time resolutions. Small, daily actions like incorporating more fiber and protein into your diet, practicing mindfulness, or doing pelvic floor exercises can create sustainable health improvements. Consistency in these habits can lead to significant long-term benefits, such as better sleep, reduced nightsweats, and increased energy, helping you maintain your sense of self throughout perimenopause.
Tracking Progress and Adjusting Goals
For women who’s bodies are changing long term but also displaying different symptoms each week, tracking progress towards your health goals is vital. It not only provides motivation but also helps you understand your body’s changing needs. Regularly assess and adjust your goals, recognizing that flexibility is key during this stage of life. If a particular exercise regime isn’t working or you need better sleep hygiene, don’t hesitate to modify your approach or ask us to help you observe. Remember, this journey is a time for self-compassion and adaptability, not rigid adherence to goals that may no longer serve you.
We often get asked which specific protocols and routines work the best and founder Roma van der Walt will be breaking down her routine and go-tos in the coming weeks. Keep in mind that these are highly personal. So take, what resonates and ignore the rest.
In my opinion, the foundation for our health is a combination of five pillars: sleep, mindfulness, nutrition, exercise and our social life. I would argue that our menstrual cycle is an important pillar for female bodies, at least until we are post menopausal.
Sleep is arguably the most important driver of feeling and staying younger longer, especially if you subscribe to the biological vs the chronological clock.
Ten things I do for my sleep:
Magnesium glycinate every night. Glycinate improves absorption and magnesium is a great supplement for your exercise recovery, too.
Cordyceps for general wellbeing. Fungi are the next frontier of nutrient dense “super foods”.
Watching my circadian rhythm by observing sleep regularity. Keeping the window in which I go to bed within 30 minutes.
Enhancing slow wave sleep with pink noise and being kind to my vagus nerve. I will write a separate blog on the vagus nerve.
Not eating 2-3 hours before bedtime and keeping my dinners light on carbohydrates and high in protein which aids the recovery and building/ maintaining of muscle.
Five minutes of deep breathing, mantra reciting, writing down things I’m grateful for before turning the lights off.
Doing some sort of exercises every day (as short as 15-20 minutes of exercise snacks)
Foam rolling and mobility if I’m restless.
Reishi cacao if I’m feeling anxious and want a comforting drink at night.
Cutting out alcohol at least during the work week and replacing it with tea, water, kombucha.