Reclaiming Your Health: A Guide for Empty Nesters to Eat Better and Get Fit
A PURPOSEFUL LIFE
Jane Victoria Hide
1/16/2025
The day your children leave the nest can stir up a mixture of emotions—pride, sadness, excitement, and sometimes even a sense of loss. But once the initial wave of change settles, an incredible opportunity opens up for you: the chance to refocus on yourself. With the house a little quieter and your schedule a bit more flexible, this is the perfect time to reclaim your health, eat better, and boost your fitness level. The journey toward becoming your best, healthiest self can feel overwhelming, but you don’t have to do it alone. Here’s how you can take small steps every day to get back on track and feel amazing in both body and mind.
Embrace a Fresh Start: Begin with Small, Manageable Changes
The transition from focusing on your children’s needs to focusing on your own health can feel like a monumental shift. But rather than trying to overhaul everything at once, start small. Think of this as a journey rather than a destination. Set realistic, achievable goals that won’t feel too daunting. Whether it’s adding more vegetables to your meals, taking a 15-minute walk each day, or cutting down on processed snacks, small wins can make a big difference.
Reconnect with Your Body: Move More, Live More
It’s easy for fitness to fall by the wayside when life gets busy, especially when your routine was centered around family activities. But now that your time is your own, take the opportunity to try new things and reconnect with your body. Fitness isn’t about being perfect—it’s about feeling good.
Start with low-impact activities: If you haven’t been active for a while, start with gentle exercises like walking, swimming, or yoga. These activities are easy on the joints and can help you build strength and stamina.
Set a regular schedule: Establishing a fitness routine will help make exercise a part of your daily life. Try a simple goal like moving for 20 minutes a day, and gradually increase the intensity as you feel more comfortable.
Try something new: It’s never too late to start something new. Whether it’s joining a dance class, signing up for a cycling class, or learning tai chi, exploring new forms of exercise can reignite excitement and make staying active fun again.
Nutrition: Fuelling Your Body with Love and Care
As you enter this new chapter, your nutrition plays a critical role in your energy, mood, and overall health. You’ve probably spent many years focusing on feeding your family, but now it’s time to focus on what fuels you.
Eat more whole foods: Aim for a balanced diet filled with whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Think natural. These foods will provide steady energy throughout the day and nourish your body from the inside out.
Watch portion sizes: With fewer people at the table, it’s easy to fall into the trap of overeating or mindlessly snacking. Consider serving smaller portions, and listen to your body’s hunger cues. Eating slowly can also help you feel more satisfied with less. Drinking a big glass of water before meals can help too.
Stay hydrated: Water is essential for maintaining energy and supporting your body’s functions. Aim for at least eight glasses of water a day, and consider adding herbal teas for variety.
Plan meals ahead: Meal prep can make healthy eating easier and less stressful. Taking a little time each week to plan out your meals can ensure you always have healthy options available, even when life gets busy.
Check in with your doctor to see if your body is lacking in any vital nutrients: As we age our stores deplete. Visit your GP to see if you would benefit from taking any supplements. I take Juice Plus daily to nourish my body.
Take Care of Your Mental and Emotional Health
Health isn’t just about the body—it’s also about the mind. As an empty nester, you may experience a range of emotions, from loneliness, to excitement, to newfound freedom. It’s important to prioritise your mental health as part of your overall well-being.
Practice mindfulness and meditation: These practices can help reduce stress, improve focus, and enhance your overall sense of peace. Even five minutes a day can make a difference. Find some Daily Affirmations here.
Stay connected with loved ones: Even if your children are no longer living at home, maintaining regular contact with them and other family members or friends can help you feel supported and less isolated. Video calls, messages, or even occasional visits can keep you feeling connected. Our generation have the use of technology to stay connected, embrace it.
Engage in hobbies or try new ones: Rediscover old passions or explore new activities that bring you joy. Whether it’s painting, gardening, volunteering, or learning a new language, hobbies can enrich your life and provide a sense of purpose. Download our Guide to Living an Intentional Life.
Sleep Well: The Foundation of Health
Many people overlook the importance of good sleep in their fitness and health journey, but rest is absolutely crucial. Sleep supports your immune system, helps with muscle recovery, regulates hunger hormones, and improves mental clarity.
Establish a bedtime routine: Create a calming ritual before bed to signal to your body that it’s time to wind down. This might include reading, stretching, or journaling. Try our free Journal Sheets.
Keep a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the quality of your sleep.
Please be Kind to Yourself: Celebrate Every Step
It’s easy to be hard on yourself, especially when you feel like you should be “doing it all” or achieving big results quickly. But true health is about progress, not perfection. Celebrate your small victories along the way. Whether it’s sticking to your meal plan for the week, finishing a workout, or simply getting enough sleep, give yourself credit for making the effort and being conscious about your own health.
Remember, this journey is about nurturing yourself, both physically and mentally. Taking time to care for your body and mind doesn’t just help you feel better—it also sets a beautiful example for the next chapter of your life. You’ve raised your children with love and care, and now it’s your turn to show yourself that same kindness.
Final Thoughts
Reclaiming your health as an empty nester is a journey of self-love and rediscovery. It’s about finding balance, taking care of your body, nourishing your mind, and celebrating the new opportunities that come your way. Whether it’s through fitness, nutrition, emotional well-being, or simply giving yourself permission to take it slow, you have the power to create a healthier, happier version of yourself.
So, take a deep breath, smile, and embrace this new chapter with confidence. You’ve got this! Let’s do it together.
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Love and Support
Jane

