Today On the Menu:

👩‍🎓 Today In Women’s History: Celebrating Jane Oppenheimer

🍎 The Health Corner: Hidden Kale Smoothie

🧘 Self Improvement: The Power Of Quality Sleep For Women Over 40

PLUS: This Week’s Giveaway

Read Time: 3 Mins

On This Today In Women’s History:

September 19, 1911: Jane Oppenheimer Was Born

Jane Oppenheimer, studied embryos of common minnow or killifish. She sent embryos into space on the 1975 Apollo-Soyuz mission to study the effects of zero gravity on embryonic development.

HIDDEN KALE SMOOTHIE

👍 Live Well Now Approved | Low Calorie

You will not feel the taste of kale with this amazing smoothie recipe!

You Will Need:

Directions:

Cook Time: 5 mins | Servings: 1

Calories: 228 cals | 11g Protein | 29g Carbs | 10g Fat

The Power of Quality Sleep for Women Over 40

Oftentimes, I dream away and remember the days when I could simply not sleep and still thrive the next day. As I am getting older, I am learning the importance of sleep.

Sleep is non negotiable, especially for us that are over 40.

Here's why it matters:

• Physical Health: Quality sleep supports your immune system, metabolism, and cardiovascular health. It aids in maintaining a healthy weight and managing chronic conditions like diabetes and hypertension, which can become more prevalent in middle age.

• Mental Health: Sleep is a powerful mood regulator. Adequate rest enhances emotional resilience and cognitive function, reducing the risk of mood disorders like anxiety and depression.

• Hormonal Balance: Hormonal changes are a hallmark of this stage of life. Quality sleep helps maintain hormonal balance, crucial for managing menopausal symptoms, such as hot flashes and mood swings.

• Cognitive Function: Sleep is essential for memory consolidation and problem-solving abilities. A well-rested brain is more efficient and adaptable, supporting your professional and personal life.

Three Steps to Improve Your Sleep, which have helped me:

• Establish a Consistent Routine:

  • Aim for a consistent bedtime and wake-up time, even on weekends.

  • Create a relaxing pre-sleep routine, such as reading, gentle stretching, or meditation, to signal to your body that it's time to wind down.

• Create a Sleep-Friendly Environment:

  • Ensure your sleep space is comfortable, dark, and cool.

  • Invest in a comfortable mattress and pillows.

  • Minimize screen time before bed, as the blue light from devices can interfere with your sleep-wake cycle.

• Prioritize Self-Care:

  • Regular physical activity can promote better sleep, but avoid vigorous exercise close to bedtime.

  • Be mindful of your diet. Limit caffeine and alcohol intake, especially in the hours leading up to bedtime.

  • Manage stress through relaxation techniques like deep breathing or mindfulness meditation.

Incorporating these steps into your daily routine can have a profound impact on your sleep quality. I hope you will give at least one of them a try this week. Let me know it goes by simply replying to any of our emails!

Love,

Gabby, Live Well Now Team

THIS WEEK’S GIVEAWAY

This week we will be giving away a Self Care Kit to one of our US based readers.To qualify, all you need to do is stay engaged as a dedicated reader of our newsletter. It's as simple as that!

The lucky winner for this week's prize will be revealed at the end of the week. Stay tuned!

Editor’s Note:

Live Well Now is founded and run by women to empower women DAILY.

We read your comments, replies and suggestions every day.

To reach us, simply hit Reply to any of the emails sent.

Gabby,

Live Well Now Team

Empowering Women Over 40 since 2020