5 SIMPLE THINGS WOMEN OVER 40 SHOULD DO EVERY DAY BEFORE 9 AM

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How you start your mornings matters more than you think

Once you hit your 40s, your body starts to behave a little differently. Your energy shifts. Your hormones suddenly want to be the main character in your life.

One day you're fine, the next your knees start cracking with certain moves, and you wonder why going to sleep at night feels like a battle.

You'll notice these subtle changes, and it's not just in your head. These changes are real, and they'll affect how you feel every single day.

And I'm not talking about long, complicated routines. I'm talking about small things. The kind you can do even on busy mornings. For women over 40, let's just be realistic here, it's not about chasing youth. It's about feeling good in your own body.

It's about giving yourself the care and attention you've probably been giving everyone else for years.

That's why how you start your mornings actually matters more than it ever did before.

Being over 40 isn't about slowing down. It's about tuning in. And that starts with how you show up for yourself before 9 am.

The way you care for your body first thing in the morning can either support you... or completely throw you off as you go through your day.

5 Things Women Over 40 Should Do Before 9 am

These five things are simple. They're nothing special. They're just gentle reminders to support your body, your hormones, and your headspace before the rest of your day takes over.

Move Your Body (Even Just a Bit)

You don't have to do a full-on workout routine. But you do need to move.

After 40, our muscles and joints get a little more stubborn. Stiffness can show up out of nowhere, overnight. Moving your body in an intentional way can help your body wake up and clear some of that heaviness that settled while you were sleeping.

Putting in five minutes of movement can also be enough to make a difference. You can stretch in bed if you want. Do a couple of cat-cows. Walk around while brushing your teeth. Roll your shoulders. Do a few squats while waiting for the water to boil.

It's not so much about exercise but letting your body know that it's time to get up and get going.

Moving a little in the morning, whether it's just stretching or doing some jumping jacks, it'll make me less sluggish and I feel more alive. And my mood? Always better, and ready for any mental work I do after.

Get a Little Morning Sun

You don't have to lie out in the sun. And it doesn't need to be a big moment. Just open the front door, stand by the window, have your coffee on your balcony or porch, water the plants, or even walk the dog.

Morning light helps with Vitamin D, which is so important for your bone health, hormone balance, your energy, and your sleep, and it even supports your immune system. These are all the things that can start feeling a little out of whack in your 40s.

And honestly, it feels nice. Fresh Air. Sun on your face. A quiet moment. Before everyone else needs something from you.

Tip. If you wake up before sunrise or live somewhere gloomy, a light therapy light can help, too.

Drink a Big Glass of Water Before Coffee

I literally run from my bed to get coffee going. It feels like a reward just for waking up!

But before you grab your mug, drink a big glass of water first.

You're body has been without water all night. You're waking up a bit dehydrated. And coffee, as comforting as it is, doesn't help with the state your body is in as soon as you wake up.

A glass of water first can help with digestion, headaches, boost your energy, and even your skin. It supports your joints, your hormones, and your mood, too.

You can add lemon to that first glass of water if you like. Just drink it before your coffee.

Tip. What would be easier for you to make sure you drink your water is to keep a bottle of water by your bed before you go to sleep. So as soon as you wake up, it's just there, waiting for you.

Eat a Real Breakfast

Skipping breakfast might've worked when we were younger. But now? Not so much.

Once we reach 40 and beyond, our blood sugar levels can be a little sensitive. When you're running on empty, you can feel a little lightheaded, get a little cranky, hangry, or get tired faster than you did before. Having a real breakfast can stabilize your blood sugar, support your metabolism, and give your brain what it needs to help you focus.

Give your body some love with a breakfast that actually nourishes it.

You don't have to go all out. Just something real. Scrambled eggs with toast. Avocado on toast. Greek yogurt with some fruit and nuts. Overnight oats. A smoothie. Making it simple can make you more consistent, but make sure to make it count.

And no, coffee alone doesn't count, and neither does the crust off your kid's sandwich!

Tip. Prep your breakfast the night before if mornings are chaotic for you. Think overnight oats, egg muffins, or smoothie packs in the freezer.

Think Through Your Meals for the Day

Meal planning does sound like a chore, but you don't need a color-coded meal plan.

Just spend five minutes thinking through what you'll eat that day. This will minimize that 3 pm panic when you realize you've eaten nothing but crackers, or haven't thawed anything for dinner.

As a woman over 40, what we eat matters more now than it used to. Protein is important. Fiber helps keep things moving. Processed food just makes us feel off.

So the more you plan, even roughly, the better you'll feel. Keep it simple if you want, but balanced and flexible. But make sure there's a plan that supports the kind of energy you want for the rest of the day.

Meal planning doesn't have to be a long, lengthy process. It's just a way to take care of yourself.

Tip. Keep a list of easy go-to meals on your fridge or in your planner. So on days you can't be bothered to think, you don't have to. You could also pack snacks like nuts, fruit in your bag for when you're out and about.

Small, Tiny Shifts, But Big, Big Results

You really don't need to wake up at 5 am. You don't need a perfect morning routine.

You don't need to nail all five things every single day. But when you do at least a few of them, you'll notice your days feel easier. Your body feels more supported. You're more present, more balanced.

This isn't about chasing the energy you had when you were 25. This is about feeling well today. In your 40s. In your 50s. And beyond that.

Your body's going through a lot right now. It's changing. That doesn't mean it's broken. It just means you need to show up for it in new ways.

So give yourself a few quiet minutes in the morning.

You're not starting over. You're starting better.

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