September: Time to Refocus, Not Restrict
It’s been a long and hot summer!
But now the kids are back at school, routines start to return, and all anyone is talking about is getting back on track.
For many women, “getting back on track” quickly becomes code for going on a diet.
Cut out the carbs. Stop eating treats. Eat less. Exercise more. Be “good” all week. Start again on Monday.
But what if September didn’t need to be about restriction at all?
What if it could simply be a chance to refocus on the habits that make you feel well?
You don't need another huge overhaul
There’s something very tempting about starting afresh in September.
We can convince ourselves that this is the perfect time to completely transform our eating, lose a stone, exercise every day, and become the most organised version of ourselves.
But huge changes are often difficult to maintain.
And particularly as we move through perimenopause and menopause, extreme dieting and restriction can leave us feeling tired, hungry, preoccupied with food, and stuck in the familiar cycle of being “good” and then “falling off the wagon”.
How about coming at September from a different angle.
Instead of asking: “What can I cut out?”
Try asking: “What can I add in?”
Could you add a protein-rich breakfast?
Could you eat a little more fibre?
Could you drink more water?
Could you get outside for a walk each day?
Could you make time for strength training a couple of times a week?
Could you get back into a regular sleep routine?
Could you sit down and actually enjoy your meals rather than eating them standing at the kitchen counter?
Small things, repeated consistently, can have a much bigger impact than a dramatic diet that lasts for a week tops.
September is a great time to double down on the basics
1. Prioritise protein
Protein becomes increasingly important as we age, particularly for supporting muscle mass and strength.
Try to include a good source of protein at each meal rather than leaving most of it until dinner.
Think eggs, Greek yoghurt, fish, chicken, lean meat, tofu, beans, lentils or other protein-rich foods you enjoy.
2. Bring fibre back into focus
Vegetables, fruit, wholegrains, beans, lentils, nuts and seeds are all great ways to increase your fibre intake.
Try an extra portion of vegetables with dinner, berries with your yoghurt, a handful of nuts, wholegrain toast instead of white, beans added to a soup or stew.
3. Move your body regularly
You don't have to punish yourself in the gym because you ate ice cream in August.
Movement isn't something you need to earn your food.
Instead, think about what movement can give you: strength, fitness, energy, confidence, better balance and support for healthy ageing.
Walking, gardening, dancing, swimming, cycling and strength training all count.
4. Get back to regular meals
When life gets busy, it's incredibly easy to skip meals, graze all afternoon and then arrive at dinner absolutely ravenous.
A little structure can make a huge difference.
Regular, satisfying meals containing protein, fibre and healthy fats can help you feel nourished and satisfied without constantly thinking about what you're "allowed" to eat.
5. Don't forget sleep
September can also be a brilliant opportunity to reset your sleep routine.
Sleep isn't a luxury or something to worry about once everything else is done.
It's one of the foundations of good health, and something many women struggle with during perimenopause and menopause.
Rather than trying to create a perfect bedtime routine overnight, choose one or two things you can consistently do to support better sleep.
You don't need to compensate for the meals out, the ice creams, the holidays, the cocktails, the lazy mornings, or the weeks when your usual routine went out of the window.
A healthy lifestyle isn't about getting everything right all the time.
It's about what you do most of the time.
So, what will you refocus on this September?
Rather than making a list of everything you think you need to change, just choose 2 or 3 habits that would make the biggest difference to how you feel.
Perhaps:
Eat a protein-rich breakfast
Have vegetables or salad with lunch and dinner
Walk for 20–30 minutes most days
Strength train twice a week
Drink more water
Get back into a regular bedtime
Plan a few nourishing meals each week
Eat sitting down and away from your phone
Stop skipping meals
Make time for yourself
Just choose a couple and practise them.
Then keep going.
Everything you are doing now means you’re becoming stronger, healthier and more resilient for the years ahead.