#7 in the Aging Gracefully Series
Aging gracefully includes caring for your body. Our physical health isn’t just about looking good; it’s about stewardship. As the temple of the Holy Spirit, our bodies are a gift—one we’re called to care for with intentionality and love.
How’s your stewardship going?
Have you developed healthy rhythms for your body?
What could you improve?
How might your habits need to shift in this new season of life?
I’ve spent years researching health, hormones, nutrition, exercise, and sleep. Why? Because, like many, I’ve faced challenges in all these areas. From navigating hormonal changes to improving sleep quality, I’ve discovered there is a lot to learn. Let me share some of the insights and resources that can help us stay mobile, healthy, and strong.
Caring for Your Body's Nutrition: Building Blocks of a Healthy Body
1. Follow the 90/10 Rule
Aim to eat mindfully 90% of the time and allow 10% for special occasions. This approach balances health and enjoyment. By mindfully, I mean actively making intentional healthy choices that align with your goals.
2. Stay Hydrated
Start your day with two glasses of water and keep hydrated throughout the day. Try water with lemon or lime and aim for half your body weight in ounces daily.
3. Prioritize Protein
Did you know that muscle mass declines as we age? Combat this by consuming 1 gram of protein per pound of your goal body weight. Start strong with 30–50 grams of protein at breakfast.
4. Focus on Gut Health
Support gut health with fiber (35–40 grams daily) and a variety of colorful fruits and vegetables. Add fermented foods like Greek yogurt, kefir, and kimchi to your meals.
Caring for Your Body's Sleep: The Foundation of Aging Gracefully
Good sleep hygiene is essential for physical and emotional health. Here’s what works:
Stick to a consistent sleep schedule.
Create a calming bedtime routine with reading, meditation, or soothing music.
Keep your bedroom cool, dark, and quiet, free from electronics.
Avoid caffeine, alcohol, and heavy meals in the evening.
Expose yourself to bright light in the morning each day.
If sleep remains a challenge, explore resources like the Huberman Lab Podcast. Hormone replacement therapy (HRT) can also make a difference—ask your doctor if it’s right for you.
Caring for Your Body's Exercise: Movement That Matters
The best exercise is the one you’ll do consistently! Weight-bearing exercises are crucial for maintaining strength and mobility. Aim for 3–4 weekly sessions, 20–30 minutes each. And if you add being outside to your exercise (and socializing), that's even better!
Looking for motivation? Fitness apps can help track progress and keep you accountable.
Caring for Your Body: Reflect & Reach Out
What’s holding you back from your health goals? Whether it’s knowledge, obstacles, or a lack of accountability, you don’t have to go it alone. Partnering with a coach or counselor can help you create a plan, overcome obstacles, and build momentum toward your goals.
Investing in your body’s health today lays the foundation for a vibrant, purposeful life tomorrow. Aging gracefully starts here.
What’s one small step you can take today to better care for your body—whether it’s drinking more water, improving your sleep routine, or adding movement to your day?
If you’re ready to take your health and wellness to the next level, let’s work together! Through personalized, gospel-centered coaching, I can help you create sustainable rhythms, overcome obstacles, and steward your body with intention.
Let’s start your journey toward aging gracefully with purpose and joy.
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