August Refined Reflections

Wellness is Wealth

Wellness is wealth, true wealth isn’t just in our bank accounts. It’s in the health, vitality and joy we carry day-to-day. And this is a perfect month for refinement reflection. A gentle check-in with yourself before the year’s final stretch. This month’s theme, Wellness is Wealth, is a reminder that the greatest investment we can make is in our own well-being. 

Women and men approaching 50 or over 50, know self-care takes on new layers of meaning. We understand it’s about protecting longevity, supporting our vitality and moving through life with energy and grace. Let’s elevate this month, starting from the inside out. If not now – ask yourself, when? Remember you are the boss of your life, so lead the way.

Move with Intention: Low Impact Workouts Help

You don’t have to push your body to extremes to stay fit, especially after 50. Low-impact workouts protect joints while still building strength, stability and stamina. What has/is working for me:

1. Walking or Hiking – A simple daily walk (1 to 2 miles) can improve cardiovascular health, aid digestion and boost mood. Getting started may be challenging but I promise, when finished the body feels invigorated. It’s the best part of my day. Consider a hike or hill, a steep climb with poles for extra support will help build upper-body strength. 
2. Swimming or Water Aerobics – an exercise that proves very gentle on the joints while building endurance and muscle tone. I purchased a set of aquatic exercise dumbbells for my routines.
3. Resistance Bands – Another favorite of mine, also easy on the joints and effective for maintaining muscle mass and bone density. Women this is a must.
4. Yoga/Pilates – My number one go to. These moves will improve your flexibility, balance and core strength all while calming the nervous system. If you don’t try any of these THIS one you need not pass on. 

More recently I started taking Tai Chi and Qigong classes and absolutely love them. These gentle movement workouts continue to enhance my mobility, stability and mental focus. Choose the activities that you enjoy, consistency matters more than intensity.

Sleep and Hydration

A healthy lifestyle is built on a strong foundation. Three often overlooked pillars for 50+ individuals are sleep and hydration.

Sleep – Aim for 7 to 8 hours nightly. Quality sleep supports memory, immune health and weight management. Create a wind-down ritual: mine includes setting an alarm (9pm) letting me know I have 1.5 hrs left before bedtime. This is when I wrap up anything I am working on. I start my nightly skin routine (body & face). I make a cup of Tension Tamer tea to sip on in bed with a good book until 10:30 pm, after which lights are out and I am ready to submerge myself into the deepest sleep possible.

Hydration – Water supports digestion, circulation and healthy skin. We know drinking half of our body weight in ounces throughout the day is what’s recommended. However, that doesn’t always happen. I suggest getting a calendar to track how many glasses of water you drink in a day. Try investing in a water bottle and figure out based on your weight how much you need to drink daily. Once you train your body to drink it, the body will crave it.

Keep in mind, tea, coffee and juice drinks can be included in your daily water take. However, know that the caffeine and sugar can and will affect the hydration consumption, so please choose those beverages in moderation. Other than 100% pomegranate and grapefruit juice, I do not drink any juice drinks nor do I use sugars or creams in my coffee or teas. 

Cooking with Intention

Cooking is more than preparing meals; it’s a form of self-care that can boost energy and vitality.

• Mindful preparations: When cooking nourishing meals in a calm environment, such as your home, this can promote numerous health benefits for mental and physical wellness. 

• Colorful options: I color my plate with a variety of colorful vegetables for antioxidants, fiber and micro-nutrients.

• Protein power: Focus on lean proteins. I don’t eat meat, it’s salmon, eggs, beans and lentils for me and lately I haven’t been feeling the fish. Just remember protein will support muscle maintenance. These are my choices, please do you. Everything is not for everybody.

• Healthy fats: Yes, they do exist in Olive oil, avocados and nuts, promoting heart health and helping with nutrient absorption.

Self Check-in (ask yourself)

1. How am I prioritizing movement, rest, and nourishment?
   
2. What habits can I refine this month to better support my vitality?
   
3. Am I giving myself permission to invest in my well-being daily?

This month, remember: Wellness is your Wealth. Every intentional choice, whether a peaceful walk, a hydrating glass of water, or a well-balanced meal, is a deposit into your future vitality.