Fatigue

Levels of tiredness and stress are probably increasing now. Trying to work and, perhaps, look after a family, is difficult.

• 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.
• Try to get an adequate amount of good quality sleep.
• 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.
• Reduce your workload or amount of social engagements where possible. Don’t put unrealistic expectations on yourself. Each day, make a list of the things you want to get done, put the actions in order of priority and simply cross off the last half.    

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 and physical activity

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. Aim for at least 30 minutes of moderate intensity physical activity (such as brisk walking) each day broken into 10 minute blocks if that is more convenient. If you can, add some vigorous exercise for extra fitness and wellbeing. Adding some resistance or weight bearing exercise (e.g. using free weights or doing a weights class at the gym) will increase your muscle mass which will keep your metabolic rate high and burn extra energy. Ideally this should be done three times per week using a variety of different exercises that work each of the major muscle groups. Physical activity also helps you feel more energetic and improves mood.

Family history

This is a good time to look into your family’s health history and make some lifestyle changes. Remember that future health problems may be linked to family history and lifestyle including:

• Weight gain
• Heart disease 
• Cancer 
• Osteoporosis 
• Diabetes

Relaxation

Escaping from the stress and strain of the daily routine has a positive influence on the health and well-being of both men and women. Taking some time for yourself by simply reading a book or magazine, taking a long bath, gardening, enjoying beauty care ‘rituals’ (such as getting your hair or nails done) and participating in a hobby or recreation are all great forms of relaxation. Meditation and relaxation exercises can be very useful ways to cope with stressful situations.

Avoid using alcohol for stress reduction and try to follow the National Health and Medical Research Council’s guidelines for alcohol consumption.

These guidelines recommend men and women consume no more than two standard drinks per day to reduce the long-term health risks associated with alcohol and no more than four standard drinks on any one occasion to reduce the short-term health risks.

Standard Drinks:
Wine	100mls
Spirits	30mls
Full strength beer	285mls

Health screening

A regular health check routine should be established now. This includes pap smears every 2 years and regular breast examinations. Discuss your family medical history with your GP so that they know what to look for.  It is also useful to include a regular skin check for skin cancers and discuss any persistent mood changes or stresses with your doctor.

Further resources

Related articles

Health checks

Healthy living

Osteoporosis

Content Updated June 23, 2009