We have access to more health information than ever before, but for many midlife women, the overwhelm is negatively impacting our wellbeing. Nutritionist, Sarah Ann Macklin, talks to Liz about the unhealthy side of modern wellness culture and its effect on our bodies.
They discuss how conflicting advice and constantly changing diet trends create anxiety, and how this has the power to alter how we physically respond to food.
Sarah Ann also explains why she thinks health-tracking wearables should be used with caution, and the steps we can take to quiet toxic self-talk.
Stream the episode below, or download the recording via Apple Podcasts or Spotify.
3 easy habits for living well (without the overwhelm)
Modern wellness culture has opened the door to better awareness around nutrition and movement. But it’s also created a new problem: constant noise. From the latest social media trend to changing expert guidance, we’re bombarded with conflicting advice about what’s ‘good’ and ‘bad’ for us.
And that overwhelm can impact our digestion, hormones and how our bodies process food. The result? We lose trust in our instincts, try harder, restrict more, and often feel worse.
“We now have more information than ever before,” says Sarah Ann. “But we’re so confused about what actually works.”
Here, Sarah Ann shares three easy ways to help re-establish a healthy balance in midlife.
Rebuild a calmer relationship with food
Many of us have fallen into rigid rules when it comes to healthy eating. This might look like always choosing the low-fat option or avoiding certain food groups altogether. But living in a restrictive mindset isn’t healthy, warns Sarah Ann.
“Try to create as much nourishment in your food as possible,” she says. Build meals that are satisfying and varied, including wholegrains, healthy fats, protein and fibre. When your body feels properly nourished, it regulates hunger more effectively.
Make mealtime an event. Sit down to eat without distractions, enjoy the company of those you are eating with and appreciate your food. Even treats have a place — when eaten without guilt, they’re far less likely to trigger overeating.
A helpful mindset shift is to focus on diversity rather than perfection. Mediterranean-style dishes or Japanese-inspired poké bowls layered with grains, vegetables, proteins and healthy fats support both your gut and your overall wellbeing.
Be mindful with health tracking
While data-tracking wearables can be useful, we need to be careful not to become obsessive. Constantly checking sleep scores or fitness metrics can create anxiety rather than improvement.
Sarah Ann talks about orthosomnia, where being overly focused on ‘perfect’ sleep can actually reduce the quality of our shut-eye. This is especially true during perimenopause, when disrupted sleep is already common. She advises we use the data as a guide, not a rulebook.
“It’s more about averages than daily targets,” she says. Pay attention to how you feel, not just what the numbers say.
Practise self-compassion
Many of us run on a loop of toxic self-talk when it comes to food, body image and health habits. “We have 80,000 thoughts a day and 80% of them are negative,” says Sarah Ann. But self-criticism pushes the body into a heightened state, making it harder to make balanced choices.
Self-compassion is a powerful reset. Treat yourself with the same care you’d offer a friend – whether that’s taking time to cook a proper meal (yes, even when dining alone!), or cutting yourself some slack if you’ve had an ‘off’ day.
It’s also important that we make room for pockets of enjoyment, Sarah Ann explains, savouring the odd indulgence without punishing ourselves. Healthy living doesn’t need to be perfect, and it shouldn’t be hard. The more flexible, calm and kind your approach, the more sustainable – and effective – it becomes.
Also in this episode:
- The connection between mindset and metabolism
- The dangers of tracking health data with wearables
- Why perimenopausal women experience ‘sleep shame’
- How you can trick your hunger hormones
- Ways to rewire your wellbeing relationship
Links mentioned in the episode:
More from Sarah Ann:
- Follow Sarah Ann on Instagram
- Listen to Sarah Ann’s Live Well Be Well podcast
- Pre-order Sarah Ann’s book Healthy Shouldn’t Be This Hard
Get in touch with a question for Liz:
- Email: [email protected]
- WhatsApp: 07518 471 846
More from Liz:
- Order Liz’s new book – How to Age
- A Better Second Half
- Follow Liz on Instagram
- Follow Liz Earle Wellbeing on Instagram
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