Back to Basics: Why Getting Back to Routine Matters in Midlife (and How Eating Regularly Can Help).
- Fabiana Matos
- 2 days ago
- 2 min read
Updated: 2 days ago
After a break from routine — holidays, travel, or simply taking some time off — getting back into regular habits can feel trickier than expected. Energy dips, unpredictable appetite, and disrupted sleep can make even simple meals feel out of reach.
This is especially common in midlife, when hormonal changes during perimenopause and menopause can affect hunger cues, blood sugar balance, mood, and stress resilience. When routines are disrupted, these effects can feel more noticeable — making it easier to skip meals, rely on quick fixes, or feel out of rhythm with your body.
Rather than aiming for perfection, going back to basics can be incredibly supportive — starting with regular meals that nourish your body and restore energy.
Why Routine Matters More Than Perfection
Our bodies thrive on rhythm. Regular sleep, movement, and meal timing help support:
More stable energy levels
Better appetite regulation
Improved mood and focus
Reduced cravings later in the day
Research shows that eating consistently — especially meals that balance protein and fibre — can help stabilise blood sugar, reduce energy crashes, and prevent strong cravings later. There isn’t one “right” way to eat, but consistency matters, particularly in midlife.
Why Breakfast Feels Hard — and How It Supports Midlife Energy
After time off, many women notice they aren’t hungry in the morning or feel too rushed to eat. Stress, poor sleep, and elevated cortisol can all suppress appetite early in the day.
However, a simple breakfast containing protein and fibre can:
Stabilise blood sugar
Support sustained energy
Reduce mid-morning cravings
Help focus and mood
This isn’t about forcing food or following strict rules — it’s about gently supporting your body back into rhythm.
Start with One Simple, Repeatable Meal
You don’t need variety, elaborate recipes, or a “perfect” breakfast.
Pick one option you enjoy and can repeat most days:
Eggs on wholegrain toast
Greek yoghurt with berries and seeds
Overnight oats with nuts or nut butter
Repetition isn’t boring — it’s supportive. It reduces decision fatigue and makes consistency easier, especially during busy weeks.
Think Anchors, Not Overhaul
Rather than trying to “fix everything” at once, think of meals as anchors in your day. One regular meal can:
Signal safety and predictability to the nervous system
Reduce stress-driven eating later
Create momentum for other healthy habits (movement, hydration, better sleep)
Small, sustainable steps are far more effective than dramatic resets — and they feel achievable.
What to Focus on This Week
If you’re getting back into routine, start here:
Pick one breakfast you can repeat
Aim to eat within a similar time window each day
Focus on protein + fibre
Keep it simple and affordable
That’s it. No stress, no rules — just small, supportive actions.
Want More Support?
This week, I’ll be sharing more practical, no-nonsense tips to help you rebuild routine without overwhelm — including how to plan simple meals, support energy, and work with your hormones instead of against them.