7 essential lifestyle changes for ADHD women over 40

Life after 40 can be beautiful - here's what works in your 40s, 50s and beyond.

Oct 25, 2023

As we get older (and thanks to the hormonal changes of midlife) a lot of us find that

we can’t eat the way we used to
we don’t cope with stress as well as we used to and
we generally feel less energetic.

If you also have ADHD, your symptoms might be spiralling out of control and you may feel that everything seems so much harder than it used to.

Simply put, what worked for you in your 20s and 30s probably won’t work for you in your 40s, 50s and beyond.

Whilst it may feel like everything is falling apart, the good news is, there are some simple lifestyle changes that will help you feel great as you age:

1. Move your body every day

Exercise is my number one tool to manage my wellbeing and research backs me up. Exercise helps you manage stress and regulate emotions, it improves executive functions and increases your feel-good hormones. Some studies suggest that it has a stronger effect on ADHD symptoms than food choices and that it can be as effective as stimulant medication. Impressive, right?

Exercise becomes especially important as we age and is crucial for maintaining muscle mass and bone density.

To help you stay consistent, forget about all the ‘shoulds’. Find a form of movement you enjoy, do it with someone else and focus on how good it makes you feel.

2. Fast for at least 12-13 hours a day

The benefits of a long-ish overnight fast are vast and range from improvement in LDL, cholesterol, total cholesterol and triglycerides to improved blood sugar, fasting insulin, insulin resistance, and blood pressure.

Fasting works for most of us but if you have an eating disorder or you find fasting stressful it’s probably not for you. It’s meant to make you feel better and increase your energy rather than make you feel stressed out.

Fasting can be super simple, for example, stop eating at 7pm and have your breakfast at 8am. You can start with a smaller fasting window and work yourself up to 12 or 13 hours. Doesn’t sound so bad, does it?

3. Feed your microbiome

The relationship between your gut and your hormones is a two-way street. This means that changes or dysbiosis in your gut microbiome can also affect your hormones, and make perimenopause symptoms worse.

To look after your microbiome eat lots of different coloured plants, get plenty of fibre and add pre and probiotics to your diet. Variety is key for a healthy gut and a healthy gut is vital for your overall wellbeing.

4. Give yourself more time to rest and recover

This one is huge, especially for those of us with ADHD. If you haven’t already done so, midlife really is the time to figure out a way to manage your stress levels. As we go through the menopause transition and

progesterone declines we react less well to stress. You may find yourself feeling overwhelmed, anxious and stressed out. It’s time to prioritise rest, recovery and sleep.

5. Reduce refined carbs

As oestrogen declines we naturally become more insulant resistant. This means that the system that takes glucose from our blood to our cells doesn’t work as well as it used to and we cope less well with carbs.

There’s no need to cut out carbs altogether. Focus on the good stuff like pulses, fruit and veg and reduce refined carbs. Add more protein to your diet instead.

6. Limit your alcohol intake

I’m afraid, it’s true - too much alcohol simply doesn’t work for us anymore. It messes up our sleep and makes hot flushes and mood swings worse.

7. Reduce your toxic load

Pay attention to chemicals in your skincare as well as cooking items and cleaning products. Check if they include endocrine disruptors which are toxic chemicals that interfere with your body’s ability to maintain hormonal balance. If you want more info, here’s a quick guide from BreastCancer UK.

I’m just back from a wonderful break in the Scottish Highlands so I should really add No. 8: Spend more time in nature. I’m not sure it’s menopause-related but the older I get the more I am drawn to nature and spending time outdoors. It makes me feel alive.

I’d love to know which lifestyle changes work for you. There are lots more that I haven’t listed. Share your wisdom with the ADHD Menopause community by leaving a comment below.

ADHD Menopause