Maintain energy

Keep your energy levels high with plenty of wholegrain foods; at least four serves daily. These will supply some carbohydrate for energy and B group vitamins.

Iron levels may decrease unless you include adequate amounts in your diet. The best way to do that is to eat lean, red meat regularly.

Vegetarians also need to make sure they get enough zinc and vitamin B12. Eating foods rich in Vitamin C (such as oranges or orange juice or vegetables such as red capsicum) with non-meat sources of iron and zinc helps increase your absorption of these nutrients. Including dairy foods in your diet will also help you get adequate levels of calcium and vitamin B12. If you are a strict vegan, consider supplementation or using fortified foods for adequate vitamin B12 levels.

Limit caffeine intake. While a strong cup of tea of coffee might seem like a good way to wake up, it doesn’t fix the cause of the fatigue. High caffeine consumption (six or more caffeinated drinks per day) can cause anxiety, irritability and reduced performance. Drinking caffeine late at night may stop you from getting a good night’s sleep and this will increase your fatigue. Drink plenty of water instead.

Calcium and bone health

As you head toward midlife it is important that your bones are strong. Include at least two serves of dairy foods or alternatives daily.

Weight gain

It is easy for your weight to start to sneak up when you don’t have time for a regular exercise routine. Research has shown that women tend to gain weight (approximately half a kg per year) as they age and also reduce their physical activity.

Many women also have difficulty returning to their pre-pregnancy weight once they have children however, it is essential to remain active.

Content Updated June 18, 2009