Nourishing Your Body After 40 - What You Might Be Missing and How to Restore It
- kellievarlet
- Nov 20
- 3 min read
Turning 40 often feels like entering a new chapter—a time to embrace wisdom, confidence, and life’s adventures. But along with these gifts come subtle (and not-so-subtle) changes in your body. Nutrient deficiencies, hormonal shifts, and a slowdown in certain processes can impact how you feel, look, and move. The good news? With a few simple tweaks, you can restore balance and keep thriving.
Ready to uncover what your body might be missing and how to give it exactly what it needs? Let’s dive in!
What Your Body Might Be Missing After 40
As we age, our bodies go through changes that can lead to deficiencies in key nutrients. Here’s what women over 40 often find themselves lacking:
Calcium – Essential for strong bones, calcium becomes more critical as bone density naturally declines with age.
Vitamin D – Crucial for calcium absorption and overall bone health, but many women don’t get enough, especially with reduced sun exposure.
Iron – Changes in menstruation or diet can lead to anaemia, leaving you feeling fatigued and low on energy.
Magnesium – A powerhouse mineral for muscle function, sleep quality, and stress management.
B Vitamins (especially B12) – Vital for energy production and nervous system support, B12 becomes harder to absorb as we age.
Omega-3 Fatty Acids – Help reduce inflammation, boost brain health, and support a healthy heart.
Collagen – Naturally declines with age, leading to weaker joints, reduced skin elasticity, and thinning hair.
Hormonal Balance – Decreasing oestrogen levels can affect metabolism, mood, and overall vitality.
How Deficiencies Impact Your Body
Wondering how these deficiencies show up in daily life? Here are some common signs to watch for:
Low Energy: Feeling sluggish? Low iron or B vitamins might be the culprits.
Bone and Joint Pain: Calcium and collagen deficiencies can cause aches, stiffness, or even injury.
Dull Skin and Hair: Reduced collagen can leave skin looking tired and hair feeling brittle.
Mood Swings and Brain Fog: Lack of omega-3s, magnesium, or Vitamin D may lead to anxiety, forgetfulness, or low mood.
Steps to Restore Balance and Vitality
Feeling empowered to take action? Here’s how to give your body the love it needs:
1. Nutrition First
What you eat has a direct impact on how you feel. Incorporate these nutrient-rich foods into your daily meals:
For Calcium: Leafy greens (like spinach and kale), dairy products, or fortified alternatives like almond milk.
For Omega-3s: Fatty fish (like salmon), walnuts, and flaxseeds.
For B12: Eggs, lean meats, and fortified cereals.
For Collagen: Bone broth, citrus fruits, and collagen supplements.
💡 Pro Tip: Start your day with a green smoothie packed with spinach, chia seeds, almond milk, and a collagen boost.
2. Supplement Wisely
Sometimes food alone isn’t enough. A high-quality multivitamin designed for women over 40 can fill in the gaps. Key supplements to consider:
Vitamin D: Especially during winter or if you have limited sun exposure.
Magnesium: To support relaxation, muscle health, and better sleep.
Collagen: For skin elasticity, joint health, and stronger hair and nails.
3. Lifestyle Tweaks That Work Wonders
Small changes to your daily routine can make a huge difference:
Weight-Bearing Exercises: Strength training or yoga helps maintain bone density and builds muscle.
Mindfulness Practices: Reduce stress with meditation, yoga, or deep breathing to help balance hormones and retain magnesium.
Stay Hydrated: Water is the foundation of health—keep a water bottle handy all day long.
Simple Daily Practices for a Healthier You
Not sure where to start? Here’s a day in the life of nourishing your body after 40:
Morning: Kickstart your day with a green smoothie loaded with leafy greens, chia seeds, and collagen powder.
Afternoon: Take a 10-minute walk in the sunshine for a boost of Vitamin D and energy.
Evening: Enjoy a magnesium-rich dinner, like grilled salmon with roasted veggies, and wind down with a calming herbal tea before bed.
Thriving After 40: It’s All About Balance
Your body’s needs may change after 40, but with the right knowledge and a few intentional adjustments, you can restore balance, boost your energy, and feel amazing. Nourishing yourself isn’t about perfection—it’s about progress. Small, consistent changes can make a big impact on how you feel every single day.
Ready to dive deeper into building a healthier you? Download my FREE Healthy Habits eBook to discover even more tips and tools for restoring balance and thriving after 40. 🌟
Your best years are ahead, and it starts with taking care of you—because you deserve it. Let’s make every day a step toward feeling energised, vibrant, and empowered!
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