Energy Hacks for Women in Their 40s

1. Start your day with protein and hydration.
   A protein-rich breakfast and a tall glass of water can steady energy and reduce cravings.

2. Prioritize sleep like it’s medicine.
   Quality sleep supports hormones, focus, and mood—aim for 7–9 hours.

3. Cut the sugar, feed your cells.
   Refined sugar crashes your energy. Swap for healthy fats, fiber, and complex carbs.

4. Use caffeine wisely.
   One cup early is fine—but avoid relying on it all day. Try green tea or matcha for gentler stamina.

5. Move daily—even just a walk.
   Gentle movement like walking, stretching, or strength training boosts circulation and energy naturally.

6. Time your meals to work with your hormones.
   Balanced eating windows (like intermittent fasting) can help reduce fatigue and brain fog.

7. Take strategic breaks—don’t push through.
   A 5-minute pause to breathe, walk, or unplug can do more for your energy than powering through burnout.

8. Supplement smartly.
   Magnesium, B12, iron, and vitamin D are common low spots—get tested and fuel up.

9. Say no more often.
   Mental fatigue is real. Protect your time and energy by setting clear boundaries.

10. Feed your joy.
    Fun, laughter, creativity—they energize you from the inside out. Don’t skip them.