Health Tips to Promote Women’s Health Week

Women's Health Tips

Promoting Women’s Health

Women’s Health Week is from 7 – 11 September this year. Women’s Health Week is a week dedicated to all women across Australia to make good health a priority. Every day this week I have been publishing Women’s Health tips to promote women’s health. This post will discuss each tip in more depth and provide links so that you may learn more. I am passionate about promoting health and have been using social media posts for this. Links to my social media accounts are at the top of the page.

Women’s Health Tip 1 – Exercise Regularly

Improve your health by exercising regularly. Find an exercise you love and stick to it. That may be a brisk walk for 30 minutes a day, a yoga session, or a dance lesson. It doesn’t matter what it is, as long as you enjoy it and do it on a regular basis. If you are moving your body daily you will reap the benefits, both mental and physical. Don’t let health issues hold you back. In this post I explain how I overcame my health issues and don’t let them stop me from maintaining my exercise.

Exercise Regularly.  Regular exercise is essential for mental and physical health.  Find an exercise you love and stick to it
Exercise Regularly. Find an exercise you love and stick to it. Regular exercise is essential for mental and physical health

Women’s Health Tip 2 – Eat a Healthy Diet

Eat a healthy diet that is balanced and doesn’t cut out whole food groups (unless you have specific health reasons to avoid them such as allergies). A healthy diet includes food from all food groups – protein, carbohydrates, healthy fats, whole-grains and dairy or it’s alternatives. Diets that cut whole food groups out are fad diets and can’t be sustained without health issues. One of the most important indicators of health is your waist size. Eating a healthy diet can be seen to reduce the amount of fat stored around your waist and reduce your risk of health issues such as diabetes and cardiovascular disease. Read more about it at this post.

Eat a healthy diet.  A healthy diet includes protein, fruit and vegetables, wholefoods and healthy fats.  Maintain a healthy weight without fad diets
Eat a healthy diet. A healthy diet includes protein, fruit and vegetables, wholefoods and healthy fats. Maintain a healthy weight without fad diets

Women’s Health Tip 3 – Take Time for Self Care

Taking time for self care is important for your mental and emotional health. You may find yourself caring for others, and being so busy you don’t have time for YOU. Make self care a priority in your routine. Find something you enjoy – try meditation, singing, hobbies, dancing, yoga, massage, beauty treatments or just relaxing with a good book. Our emotional health is being tested this year, with many people finding they are more stressed than usual due to the pandemic. That means it is even more important that you prioritise your self care, which you can read more about in this post.

Take time for self care.  Self care is important for your emotional and mental health.  Take time for YOU.  Try meditation, talking to a friend, relaxing, beauty treatments, hobbies ... find something you enjoy
Take time for self care. Self care is important for your emotional and mental health. Take time for YOU. Try meditation, talking to a friend, relaxing, beauty treatments, hobbies … find something you enjoy.

Women’s Health Tip 4 – Get Health Checks Done

Make sure you are aware of what health screening is recommended for women in your age group. This may differ according to your place of residence. Ensure you attend to monthly breast self examinations and check your skin for changes. Maintain a regular schedule of screening for your breasts, dental health, eyes, and heart (blood pressure, cholesterol and other blood tests). Depending on your age, you may need bowel cancer screening, regular pelvic examinations, bone density test and mammograms. Your doctor will advise you of any further tests you may require depending on your personal and family health history. More information is in this post and I will have a post in the future on health checks.

Get Health Checks Done.  Screening for breasts, skin, teeth, eyes, heart, bowel, gynae, bone density etc.  See your doctor - find out what screening is needed for your age group.
Get health checks done, including screening for breasts, skin, teeth, eyes, heart, bowel, gynae, bone density, etc. See your doctor to find out what screening is needed for your age group

Women’s Health Tip 5 – Be an Advocate for Your Well-being

You are your own advocate. Speak up if you are concerned, or if you feel your concerns are not being addressed adequately. Those niggly feelings that something is wrong should not be ignored. See a doctor if you are worried. This post will help you decide whether your symptoms mean you should see a doctor. The head in the sand approach does not work with health. It’s easier to treat things if they are in their early stages, and it’s far better to prevent disease than treat it.

Be an advocate for your well-being.  Don't hesitate to see a doctor if you suspect something is wrong.  Your well-being is important.
Be an advocate for your well-being. Don’t hesitate to see a doctor if you suspect something is wrong. Your well-being is important.

Women’s Health is Important

Women make up over 50% of the population. Women’s health is important because we are often the main caregiver of others. We often put our own needs last and ignore health issues until we are really unwell. Stay in tune with your body, and look after it. Don’t take your health for granted because it takes all the joy out of life if you are in poor health. By following these women’s health tips, hopefully you will feel inspired to prioritise your well-being. For further information about Women’s Health Week visit the official website.

I love to hear from my audience, so feel free to comment on my posts or contact me via my contact form. I would love to know if there’s any subject you would like me to discuss in a future post. If you would like to receive my newsletter, please sign up for it in the box below.

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How to Eat a Healthy Diet on a Budget

How to Eat a Healthy Diet on a Budget

This post may contain affiliate links which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure.

This article will tell you how to eat a healthy diet on a budget. We all want to eat well.  Most of us want to eat a healthy diet.  One of the barriers to eating a healthy diet is the cost of healthy food compared to junk food.  The cost of buying individual ingredients, and the time taken with cooking something healthy as opposed to buying fast food on the way home from work can often lead us to consuming unhealthy junk food.

It is a fallacy however, that you can’t eat a healthy diet on a budget.  The key to eating a healthy diet lies in planning for the long term.  Here are some tips for eating healthy on a budget:

Tips for Healthy Eating on a Budget

Grocery Shopping Tips

  • Stock your pantry so that you have the ingredients for easy meals on hand. This means you’re less likely to order Uber Eats or takeaways. See my guide to stocking your pantry below.
  • Buy in bulk, especially staples that last a long time if stored correctly.
  • Buy when the specials are on, but only food that you know you will use.
  • Only eat in season fruit and vegetables.  For example, a cauliflower can cost $2 in season or $8 out of season.  The other advantage to buying fruit and vegetables in season is that they are fresher and often have less chemicals and packaging than store bought ones if bought from the markets.
  • Buy frozen fruit and vegetables when they are out of season.  Frozen fruit and vegetables retain their nutrients as they are snap frozen straight after harvesting.  They last a long time and are often cheaper than fresh.
  • Only buy what you need.  I buy two tomatoes per week because I would waste a whole bag.
  • Plan what meals you will be cooking for the week and only buy the ingredients for those recipes.  This reduces waste.  We have stores where you can take your own containers and buy foods such as wholefoods by the weight.  Some supermarkets offer this service as well.
  • Buy generic brands.  They are often a similar quality as branded versions, and are often hard to distinguish from the more expensive brands.
  • Buy alternative protein sources such as tofu and legumes. They can be very cheap compared to meat and chicken. Try to have two meat-free meals per week.
  • Buy cheaper cuts of meat and cook them in a slow cooker.  Slow cooking is a fantastic way of making tougher meat such as chuck steak, into tender, melt-in-the-mouth meals.
  • Avoid buying food that you already have.  Check your cupboards and make a list of what you need before you head to the shops.  I have found since I’ve been doing online grocery shopping that I’ve saved money.  Instead of buying something unnecessarily I can check my cupboards to make sure I need it.  I also do less impulse buying of unhealthy treats.
  • Don’t go shopping when you’re hungry!  You will be likely to put more into your trolley, and it would most likely be unhealthy food.
  • If you do go to the shops, avoid aisles that have unhealthy food.  I don’t even walk down the chocolate, sweet and soft drink aisles.  Stick to the perimeter of the store as this is where the wholefoods are.

Prepare Your Own Food as it is Cheaper

  • Wholefoods are cheaper than heavily processed foods.  A bag of rolled oats is much cheaper than oat based muesli with fruit.  You can make your own muesli, or try my overnight oats recipe.
  • Make your own stirfry sauces and recipe bases from scratch.  Ready-made ones are often full of sugar and salt and are very expensive.  Use fresh ginger, garlic, onion and low sodium soy sauces for your stirfry sauce instead.
  • Grow your own vegetables – even a few plants in containers for herbs and easy-to-grow vegetables, can save you money and provide nutritious and fresh additions to your diet.
  • Invest in a bread maker.  I can buy a huge bag of baker’s flour which lasts a few weeks.  Our own sweet and savoury loaves such as fruit and nut bread, banana bread, focaccia and pizza bases are easy to make and save us heaps of money.  
  • Other things I make myself rather than buy ready-made are Greek yoghurt and salad.
  • Since my sons moved out I find I’m still cooking enough for four people.  I freeze the remainder in meal-sized portions so there’s always a meal that we can defrost and heat if we’re too tired to cook.
  • Save $5 per day by making your own coffee at home. I have a fantastic Delonghi coffee maker that grinds, and brews the coffee, and even froths the milk. The initial cost of the coffee machine is high, but it pays for itself quickly if you have 1-2 cups per day rather than going to the cafe.
  • Prepare your lunches for the week ahead.  Some ideas are:
    • A large salad you can take daily for 2 – 3 days
    • Portions of healthy snacks e.g. nuts and dried fruits
    • Healthy muffins can be made and frozen
    • Cut up carrot sticks, celery sticks with a portion of hummus or salsa
    • Vegetable soup divided into meal-sized portions.  It can be frozen until needed
    • Try my healthy burrito recipe for easy, healthy meal prep.

How to Stock Your Pantry With Healthy Food on a Budget

This is a guide for stocking your pantry.  If you have the following in your pantry you will be able to cook most recipes and avoid having to buy takeaways.  A well stocked pantry will help you to eat a healthy diet on a budget. I always have the following in my pantry:

Pantry

  • Tins of tomatoes, beans (kidney and cannelloni), corn
  • Dried lentils
  • Herbs, spices, stock powders and gravy powders
  • Olive oil, canola oil, coconut oil, sesame oil and oil spray
  • Longlife milk – almond, skim, coconut
  • Flours – baker’s, wholemeal, cornflour
  • Oats, oat bran, chia seeds, couscous
  • Nuts and dried fruit
  • Rice – long grain, arborio
  • Pasta – spaghetti, penne, Singapore, vermicelli
  • Vinegar – white, balsamic, cider, red wine
  • Salt and pepper
  • Sauces – soy, oyster, chili, tomato, barbecue, mustard
  • Pesto, salsa, tomato paste
  • Sugar – caster, raw, brown
  • Soups – tomato, mushroom
  • Curry paste and powder
  • Taco shells and burrito / tortilla wraps
  • Honey, maple syrup, Vegemite, peanut butter
  • Rice crackers
  • Wholemeal bread
  • Cereal – Weetbix, Plus
  • Tins of tuna (small and large)

Refrigerator

Stock your refrigerator with the following:

  • Milk (low fat)
  • Eggs
  • Cheese – feta, low fat shredded, parmeson
  • Hommus
  • Greek yoghurt
  • Fresh fruit and vegetables in season.  I always have potatoes, sweet potatoes, pumpkin, onions, carrots, apples, tomatoes
  • Mayonnaise

Freezer

Stock your freezer with the following:

  • Chicken breast, chicken thigh fillets, low fat mince, lean beef.
  • Other cuts of meat in season
  • Peas, blueberries, mixed vegetables
  • Puff pastry

Eating Healthy Food Doesn’t Have to be Expensive

Eating Healthy Food Doesn't Have to Be Expensive
Eating healthy food doesn’t have to be expensive

Does the cost of healthy food put you off buying it? It is actually a fallacy that healthy food is expensive. That is because we are bombarded with messages about super-foods. These so-called super-foods are trendy, and the price is bumped up accordingly because the demand for them is high. There are other foods that are much more readily available, and offer the same health benefits at a much lower cost.

I have compiled a list of the healthiest food you can buy. These foods are not only healthy, they are versatile, easy to prepare and cheaper than so called super-foods. These foods are usually well tolerated by most people, and are nutrient dense. That means you get more buck for your dollar. If you would like a copy of the list, plus a handy shopping list template and a guide to buying healthy food, the link is below:

Money-saving Appliances

The right kitchen appliances can help you to eat a healthy diet on a budget. Here are my recommendations for appliances that can help you save money:

Delonghi Coffee Machine

I save $5 – $10 per day by brewing my own coffee. My son and I bought this coffee maker and when he moved out he took it with him. I loved it so much I bought another one. I like that it uses coffee beans, not pods which are bad for the environment. It grinds and brews the coffee as required, and it also can froth milk for a cappuccino. There is a power-saving mode so it switches off when not in use. I use the coffee grinds on the garden so there is very little waste.

Breville Slow cooker

A slow cooker is one of the best money saving appliances you can buy. I still use my crock pot, the original slow cooker, which I received as a gift in 1987! That version is long gone, but you may still buy the Crock Pot brand slow cooker. The Breville Slow Cooker is my husband’s and it is almost as good as my ancient one. It just shows you how long quality appliances last if you look after them. A slow cooker transforms cheap cuts of meat into beautiful, melt-in-the-mouth meals with very little fuss. Just put all the ingredients in, and turn it on for 4-6 hours and your meal will be ready to serve.

Breville bread maker

My bread maker is my new favourite appliance. Because I have spent much more time at home than usual this year, I have been experimenting with many different types of cooking. Making bread is so incredibly easy in this bread maker that I make at least two loaves per week. You just add all the ingredients to the bread maker bowl, program the machine, and it does it all – kneads, proofs and bakes the bread. We’ve made fruit and nut loaves, pizza bases, foccacia, wholegrain and white bread and they’re all amazing.

Panasonic Microwave Oven

My microwave oven is perhaps the most utilised appliance in our kitchen. I really don’t know where I’d be without it. This particular model is an inverter oven so it defrosts, cooks and heats food with more precision than an ordinary oven. The reason it is such a great appliance is it is fabulous for cooking a quick healthy meal, or to defrost and heat one from your freezer. This means you’re not resorting to buying takeaways.

Save Money with These Appliances for your Kitchen - Panasonic microwave, Breville Bread Machine, Delonghi Coffee Maker, Breville Slow Cooker
Save Money with These Appliances for your Kitchen –
Panasonic microwave, Breville Bread Machine, Delonghi Coffee Maker, Breville Slow Cooker

The Health Benefits of a Healthy Diet

Healthy food fuels your body. You will maintain a steady weight, have more energy, will be able to concentrate better and have less health issues. Eating convenience and junk food should be a rarity. It may be cheaper in the short term to eat something convenient, but in the long term the cost to your health will add up. Using the above suggestions, you will be able to learn how to eat a healthy diet on a budget.

I lost 17kg last year on a Government sponsored program. I had a phone consult with a Dietician regularly throughout the program, which was the key to my successful weight loss. Most of my weight loss came down to my diet because the only exercise I am able to do is walking due to chronic back pain and other health issues. Your diet is vital for maintaining a healthy weight, and preventing illness.

I am a Registered Nurse, but my background isn’t specifically in nutrition.I recommend that you consult a Dietician and a General Practitioner if you have health issues or a lot of weight to lose to get you into the healthy weight range. This post is for general informational and educational purposes only. Please refer to the disclaimer.

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Please comment on my article as I love hearing from my audience.

This blog post was shared on Life This Week, a Linkup by Denyse Whelan

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Tips to Improve Your Well-being When Life Gets You Down

Tips to Improve Your Well-being When Life Gets You Down

Life is Getting Us Down in 2020

This year I’ve noticed many more people talking about how they’re feeling demotivated, distressed, fed-up and down in the dumps.  Many people have begun to let their healthy diet and exercise routines slide, and their waistline expand.  The affects of the global pandemic on our well-being are really starting to become apparent as it drags on with no end in sight. The uncertainty, isolation and risks to our health and lifestyle are all factors in causing this decrease in our state of well-being.

Our well-being won’t just miraculously improve if we don’t make an effort to change our routines.  We have to work at it because it’s all too easy to be lazy and get into bad habits.  Frequently people get into a rut and can’t see any end to their current situation.  It’s as if a black cloud is over their head.  A few down days can lead to depression.

Clinical depression needs to be treated by health care professionals such as psychologists and medical doctors. (I am not a trained professional in these fields. Please refer to my disclaimer. This article should be used for informational purposes only).   I’m not talking about depression in this article, rather the low mood that many of us are experiencing due to the current pandemic.  If your mood has not improved after a few weeks, please seek professional help. 

How I’m Working on Improving My Well-being 

I talked recently about how my long recovery from surgery has been affecting my well-being.   As time drags on and I’m still not well enough to go back to work, I’ve had days where I feel really down in the dumps.  What have I been doing to help myself deal with these feelings?  

I’ve had to be proactive and work at maintaining my mental health.  My tendency to shut down and go into a shell, wallowing in misery, didn’t work for me in the past.  Over time I’ve found there are activities I can do to improve my mood.

When Life Gets You Down Use all Five Senses to Improve Your Well-being.  The senses of touch (massage), smell (perfume, scented candles), taste (fresh coffee, healthy fruits), hearing (music, sound of water fountain), sight (scenery, sunset) can be used to improve your mood
When Life Gets You Down Use all Five Senses to Improve Your Well-being. The senses of touch (massage), smell (perfume, scented candles), taste (fresh coffee, healthy fruits), hearing (music, sound of water fountain), sight (scenery, sunset) can be used to improve your mood

How to Use All 5 Senses to Improve Your Well-being When Life Is Getting You Down

You can use all five senses to improve your mood and your well-being.   For example, who can deny that the fresh whiff of coffee in the morning doesn’t immediately heighten your sense of smell?  Or that a warm hug from someone you love doesn’t make you feel calmer and happier? I am a very sensory person, and I’ve found the following have helped:

  • TOUCH: I had a massage.  I normally have a remedial full body massage but I still can’t lie on my front so I had a sitting massage instead.  To make the most of it I used deep breathing techniques to relax my muscles.  These tiny Thai masseurs are so strong, you feel like you’ve done 3 rounds with a sumo wrestler!  But it works.
  • SOUND: Listening to uplifting music.  I was born in the 60s so I love 70s and 80s music.  I can sing as loud as I like to my favourite hits  and it’s always a mood booster.
  • SMELL: A splash of my favourite perfume lifts my spirits.  I don’t save my scent for special occasions.   I use it daily because it makes me feel better to smell nice.  Using scented candles and reed diffusers has also helped.
  • SIGHT: Taking time to watch the sunset, or admire a beautiful scene is uplifting.  While I’m out walking my dog every day I take time to look at my surroundings.   I’m lucky to live where I have lovely parks and waterways nearby.  My dog’s a social butterfly so we end up meeting lots of dogs and their owners.  It’s nice to say hello or stop and chat if they’re up for it.
  • TASTE: I’ve done lots of cooking.  It’s starting to show as the weight’s starting to creep up.  Only 1kg but since I lost 17kg last year I’m very wary of gaining any weight.  So I’ve gone back to basics and getting back on a healthy diet.  It’s easy to grab convenience food when you’re feeling low, but taking the effort to prepare fresh food will boost your mood.  Eating lots of fruit and vegetables,  quality protein and healthy fats will make you feel more energised.

Other Ways I’m Boosting My Mood

Sometimes we have to push ourselves to be proactive in improving our well-being.   I know what depression is like and it’s easy for me to slide into that state of mind.  Rather than just allowing myself to stay in a rut, I push myself to do activities that I know will boost my mood.  

I credit my improved sense of well-being to the following:

  • Putting a bit of make-up on every day.  Then I don’t feel so daggy.
  • I’ve had a couple of phone sessions with a counsellor.   Getting the perspective of an impartial person about my long recovery time has really helped.  My takeaway from the sessions – I’ve been looking after everyone else for the last 30 plus years so it’s time to look after myself.  And let others look after me (which I find hard to do).  
  • I’ve been spending time socialising.  My nature is an introverted homebody so I  tend to stay home where I’m in my comfort zone.  I know that the most uplifting activity for me is having meaningful conversations with people.  So I make an effort to meet someone to talk over coffee or a meal.  Phoning them is the next best thing.  It improves my well-being so much.
  • I’ve been de-cluttering and tidying.  Just one area of the house at a time.  There’s nothing better than a good cleanout!  I can’t do too much housework because it increases the pain and swelling, so I just do a little bit every day.
  • I’ve been spending time in my garden every day.  Spring is upon us in Australia and the spring growth has begun.  It’s been a very long winter because time has dragged by for me and I’m really looking forward to warmer weather.  We’re lucky to have a pond with fountains in our garden.  The sound of cascading water is music to my soul.
We have a pond with fountains. The sound of the water trickling is music to my soul. I love the sound and find it very calming

What ways do you use to improve your well-being?  Share them here so others can benefit.

Just a head’s up, I saw my surgeon a couple of days ago, and because my swelling and pain are ongoing he’s going to operate again on Monday.  I’ll be in hospital for a few days and have a drain for a few weeks.  While I’m in hospital I won’t be allowed visitors which will be horrible. Not having the support of my family will be really hard but I know this is necessary to assist my healing and prevent further complications.

Because of this, I may be a bit inconsistent with my blog for the next few weeks.

shared on Life this Week, a linkup by Denyse Whelan

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2020 – My Unpredictable Year

2020 My Unpredictable Year

2020: The Year That Changed Everything

Who could have predicted how 2020 would pan out?  This has been my most unpredictable year to date, and that’s saying something.  It feels like the rug’s been pulled out from under me, and I’m not alone in feeling that way. It has been an unpredictable year for many reasons, both personal and external. Change and uncertainty can add to the emotional burden of the other world events such as the pandemic.

“Life is What Happens To Us When We’re Making Other Plans”

Allen Saunders, 1957

At the dawn of the New Year I wrote a post Don’t Hold Back.  Full of optimism and excitement for the year ahead, I planned to learn new skills and apply for positions that would take my career into a new direction.  My older son, inspired by my enthusiasm, planned to travel and push his music career to new levels.  We often talk about how our year has not panned out in the way we planned it.

My son had to put his music on hold while we were in lockdown – he couldn’t drive to Brisbane to practice with his band, and gigs were cancelled for months while venues were closed.  He was extremely frustrated – musicians need to perform.  When their creativity is put on hold a major part of themselves is affected.  Travel is also out of the question.

"Life is What Happens to Us When We're Making Other Plans" Allen Saunders.  Fits with this article on how unpredictable 2020 has been.
“Life is What Happens to Us When We’re Making Other Plans” Allen Saunders. Fits with this article on how unpredictable 2020 has been.

Changes in the Family Home

The first shock of the year came when my other son decided to move out.  The Half Empty Nest is the post I wrote at the time when I was going through a grieving process as I came to terms with it.  As it turns out, I’ve coped very well with my son moving out and very soon my other son is leaving too, then I’ll be an empty nester for the first time in 28 years!  It’s wonderful to see my sons “adulting” – they need to move out for their own personal growth.

BRCA2 and its Impact on my Health

The next shock, in February, was my diagnosis of a genetic mutation, BRCA2, which increases my risk of cancer.  At the beginning of this year I would not have believed that I would have four operations, two of them to fix complications from the other two, and that I would have most of this year off work.  My recovery has been prolonged, and at this stage I’m looking at even more time off work. 

 As a Registered Nurse in a busy surgical ward, I am unable to return until I can complete my role 100%, including performing CPR and patient handling.  The loss of that role has been extremely upsetting to me.  I’ve been a nurse for over 30 years and it’s part of my identity.  It’s taking me a while to come to terms with that.  The impact of the surgeries and complications has also taken a toll.  My body is different now, and I have new issues to deal with that will remain with me for life.

Pandemic Pandemonium

March saw the Pandemic drive us all into lockdown.  I doubt if anyone in the world has not been affected in some way from Covid-19.  I’ve been isolated from some of my family since then, and unable to spend time with some of my closest loved ones.  Not being able to travel to be with family during life-changing events like a death in the family, has taken its toll on many of us.  

I’ve now been at home recovering since mid-May, and had time off prior to that for my first operation.  The only positive is that I’ve been able to spend time on my blog, and work on my website to get it the way I want.  I really don’t know how I would have coped without this to do.  I would have gone crazy with boredom!

New Home for Midlifestylist

In the last two weeks I have moved my website from WordPress.com to a different platform.  I’ve been busy trying to get my website back up and functioning.  In the transfer process the last seven blog posts did not migrate to the new host, so I’ve been republishing them.  I can see the light at the end of the tunnel now.  

I am so glad I took the plunge and transferred my website.  The potential is amazing – I have lots of ideas on which direction I want to take Midlifestylist, so watch this space!

Ongoing Health Issues and the Emotional Toll 

In order to cope with massive life changing events and my health issues, my ability to cope emotionally has been under strain.  I’m not coping as well as I was a few weeks ago when I thought that my life would be back to normal by now.  I reached out and I’m going to talk to a counselor to help me to adjust.

I don’t think there’s any shame in admitting that you need counseling.  When your sleep is getting affected, and you’re crying at the drop of a hat, it’s time.  I’ll be looking into other ways to assist as well, like meditation and mindfulness.  Being proactive with your mental health is a sign of strength, not weakness.

I hope this resonates with some of my readers, and they find comfort in the fact that they are not alone in feeling stressed by the unpredictable events of this year.  Our ability to cope with all that 2020 has given us has been pushed to the limit.  Seek help if you’re not coping.  Don’t struggle through on your own.

I need to follow my own advice and take time for self care.  Read my two articles If you’re feeling stressed – Prioritising Self Care and Journalling as a Self Care Activity.

Please share – someone may need to read this today.

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10 Ways To Improve Your Wellbeing

10 Ways to Improve Your Wellbeing

Make a commitment to yourself to get back on track with your healthy lifestyle. The upheaval in all our lives with restrictions, lock-downs and changes to our daily routines has impacted our personal health. It is understandable that people have let their diet, exercise and self care routines go by the wayside, but now that travel restrictions and lock-downs are being relaxed in many areas we should be getting back on track in our personal lives as well. It doesn’t matter how old you are, the following ways will improve your well-being:

10 Ways to Improve Your Well-being

  1. Exercise at least 30 minutes per day preferably in the fresh air
  2. Drink at least 1 litre of water per day
  3. Eat the rainbow – include a healthy balanced diet to nourish your body
  4. Measure your waist and track it as it is a more accurate indicator of our health than what the scales say
  5. Get your chill on – use mindfulness, meditation or listen to music
  6. Listen to inspiring people – podcasts, vloggers or YouTube. If you prefer, read inspiring books
  7. Make yourself number 1 – prioritise your self-care
  8. Limit alcohol and fast food
  9. Declutter your life by dropping bad habits, belongings and relationships that hold you back
  10. Reach out to your loved ones. Don’t be isolated even if you can’t see them in person. Use the telephone, or video chat with them

The Global Pandemic has Impacted our Well-being

The global pandemic has impacted our lives in many ways. My dear friend John lost his wife this morning after a long illness – she was only 55. John is like a brother to me, I have known him my whole life. He was like a son to my father which was an amazing connection to have. My father lived in New Zealand while his children lived in Australia, so having John there was great. He grieves dad just as we do. He has been there for our family through the loss of mum, my sister and my dad and now, when he needs our support, we can’t be there for him due to travel restrictions. It breaks my heart. There are many families with stories like this, and it’s no wonder our well-being is being undermined.

On another note, I have been at home recovering from my bilateral mastectomies for over two months. I will soon start back at work on light duties which I’m looking forward to. It’s been a very slow recovery. I will be very tired at first and I will have less time to write, so may not be posting consistently for a while.

10 Ways to Improve Your Wellbeing

The Impact This Year Has Had on my Wellbeing

Editor’s Update: This post was originally published at the end of July 2020. In the following weeks I have moved my website Midlifestylist to another platform, and in the process “lost” six blog posts. My website is going through a total revamp as I learn the new platform.

An update on my personal life – I have not returned to work as my employer will only allow me to work if I am completely 100% back to full health. It is almost three months since my bilateral mastectomies and I still have some swelling. Moderate exercise and chores causes pain and more swelling so I’m not up to returning to my busy job as a nurse. This is tough for me because I’m so used to working and nursing is not only my role, it is part of my identity. Everyone keeps telling me to be patient and allow healing to happen, and I’m being very well supported to do that by my family and friends.

Some days I feel very emotional – my body has been through a lot this year (four surgeries). Queensland has once again closed its borders so I’m still cut off from my family. The pandemic continues to cause major problems for all of us and this feels like the longest winter I’ve ever had. I’m mindful of the fact that we have been very lucky to have escaped the high numbers of Coronavirus statistics that other states and countries have had.

Striving to Improve my Well-being

The ten steps I wrote at the beginning of this article have proven to be lifesavers. Having that daily walk, eating a healthy diet and taking time for self care have boosted my morale. Reaching out to loved ones has improved my well-being immensely. Relaxing with music, completing jigsaws, watching some great movies and series, and experimented with cooking different recipes have all helped to while away the days. Healing is a slow process but I feel like I’m healing my mind and spirit as well as my body.

Stay well everyone.

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My YouTube Debut – An Interview for Women Living Well Over 50

Staying Positive Despite the Setbacks in Life

I was interviewed by Sue Loncaric for her new YouTube channel on Women Living Well Over 50. This being the first time I’ve ever done a live interview, I wasn’t sure how I’d go. But Sue put me completely at ease and the conversation flowed freely! I had some notes written down but didn’t have to consult them once.

We talked about my recent surgery, my history of genetic and other health conditions, making health a priority and knowing your family’s health history, and how I lost weight despite having health issues. Take a look at the transcript of the interview on Sue’s website and her YouTube Channel, the links are as follows:

Be sure to check out Sue’s website, it’s an absolute wealth of information for living a healthy lifestyle in your midlife. Sue lives on the Gold Coast as well. She’s an inspiration to me, both in the blogging world and in what she strives for by living an active lifestyle and achieving her goals. I’d love to hear if you enjoyed watching my YouTube debut!

You can read more about my weight loss and other health issues I have overcome in the following posts:

My Weight Loss Journey

BRCA2 – How it has Affected my Life

Living the Healthiest Version of your Life

Interview for Women Living Well Over 50 - Staying Positive Despite the Setbacks in Life
Interview for Women Living Well Over 50 – Staying Positive Despite the Setbacks in Life

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Journalling as a Self Care Activity

Journalling as a Self Care Activity

How Journalling can help you deal with emotions

Journalling may be used as part of your daily self care routine. I have always found journalling to be a very positive way of channeling my emotions into something positive. Writing has always been my preferred form of self expression, ever since I was a teenager. I read my journal from when I was a 17 year old and that was an eye-opener! So much teen-aged angst.

My most productive period of journalling was when I was going through my divorce. I filled whole journals because the emotions I was feeling were often so extreme, and changing day to day, that I didn’t feel like I could share them with other people. A divorce is similar to losing a loved one – it is a type of grieving and it is a type of loss. My journalling helped during my times of loss of my mother, sister and father as well. My confidantes weren’t always available, and therapists weren’t much good at 11pm when I needed them!

I suffer extreme insomnia and can lie awake for hours with my anxious mind working overtime. Journalling is the best way I have of stopping those constant cogs rotating in my brain. As a self care activity, it has obvious advantages – it’s free, it’s easy to do, and you can do it almost anywhere. There are even apps for your phone to record your thoughts.

Self Care Journal Prompts
Journal Prompts to be used as a self care activity

Journalling as a self care activity is a constructive way to deal with your emotions. Just writing them down can clarify those emotions for you and help you to understand how you really feel. Often our emotions are so confusing that it’s hard to put a finger on what it actually is that we’re experiencing. Journalling can help you to frame those thoughts and make sense out of them.

Journal prompts are a great way to start you off when you are journalling. You may just need one journal prompt, or you may want to write something about all of them. I have put together a list of the journal prompts that I find most helpful.

What didn’t go well today?

Start with this if you have had a bad day. Journalling can help to identify the emotion and channel it into a positive activity. Bottling up feelings or using vices like alcohol and drugs to cope, are not positive ways to deal with emotions. They may offer a temporary fix, but the feelings will still be there

What emotion am I feeling? Anger, sadness, guilt, grief, disappointment

Feel the emotion. Write down everything you are feeling. It may help to write a letter to the person you are angry at – not to give to them of course. Some people burn the letter as a way of symbolic release of those emotions, and coming to terms with feelings about that person.

If you still are struggling to cope with extreme emotions after a few weeks, seek help. If you are feeling like self harm or suicide is the only answer, please seek immediate help

What am I Grateful For?

Writing a gratitude list can help us to become more optimistic over time. There is always something to be grateful for, even when things seem really grim. Some suggestions may be:

  • Having a nice meal
  • My job
  • My home
  • My family
  • Something I am good at
  • The sunshine
  • Rain for my garden
  • My health
  • I am safe and secure

What Have I done for Myself Today?

My recent blog, Prioritising Self Care had some suggestions on self care activities. Self care activities can be small things we do for ourselves like take a walk, have a bath, listen to some uplifting music, read a book or get a professional massage. If you realise you’ve gone the whole day without doing a self care activity, can you finish the day off by doing something? If not, can you start tomorrow off by doing something for yourself?

What were the Good Things I Noticed Today?

This is similar to What am I Grateful For, but it’s all the little things that made you smile. Think of simple things like coffee, sunshine, nice perfume, your pet doing something funny, an uplifting conversation, an enjoyable movie. Today while I was walking my dog I smelt an exquisite perfume – there must have been a tree in bloom because it was very strong but the tree was hidden from view. It’s moments like this that make you smile. The first whiff of coffee brewing always makes my morning routine go well.

When I first had a smart phone I loved the fact that I had a portable camera with me all the time. I loved taking photos of everyday things like birds on a wire, a lovely flower or cloud formations. I had a new appreciation for the beauty around me in the everyday things we take for granted. Try doing this as a simple exercise in boosting your morale.

What Am I Most Looking Forward To?

This year has shown us that life is not about superficial things like prestige and possessions. With restrictions to our activities and losing the freedoms we once took for granted, society has realised that the most important things are our loved ones and our health. Not being able to move around freely has taken its toll. Without a doubt, we are all looking forward to something, and hoping this pandemic gets under control soon so that we can go back to normal life.

Write down what you are most looking forward to.

  • When do I think it will happen?
  • What can I do to aim towards that?
  • If I can’t do it now, is there an alternative thing I can do? (for example, if it’s seeing my family interstate, can I organise a Zoom meeting? If it’s going to the gym, can I do a class online?

Journal Prompts Printable List

I have created a printable list of the journal prompts that you may use to record your journalling. Feel free to use it.

Instructions:

  • Click “Download”
  • Either download to your computer files, or print (top right hand corner)
  • Print as many copies as you like
Self Care Journal Prompts - this free printable may be used as part of your daily self care routine. Journalling can help you to cope with life's stressors by increasing your wellbeing.
this free printable may be used as part of your daily self care routine. Journalling can help you to cope with life’s stressors by increasing your wellbeing.

I hope you find these journal prompts useful. Please comment and let me know of any other journal prompts that you use.

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Please note: I am not a registered mental health practitioner. The information provided in this article is for general informational and educational purposes only and should not replace information provided by your own mental health practitioner. Please refer to my Disclaimer

Australian Mental Health Services
Phone and web contact details for Australian Mental Health Services

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