So, you haven’t changed what you eat, your daily routine looks much the same and you might even be more health conscious than you were years ago … so why does your body sometimes feel like it has quietly changed the rules?
It’s a question many ask themselves as they move through their 50s and beyond, when they notice they don’t bounce back quite the same way they once did.
Maybe your energy isn’t what it used to be or your sleep has changed. Or perhaps the habits that always worked suddenly don’t seem to have the same effect.
While ageing often gets the blame, Wildsoul Wellness resident naturopath Melanie Hartskeerl says there are many changes happening behind the scenes that can influence how we feel.
“Most people hear hormones and think menopause, oestrogen and progesterone,” Hartskeerl says. “But hormonal change is a whole-body story that continues well past 60.”
She explains that hormones including insulin, oestrogen, testosterone, thyroid hormones and cortisol all play different roles in how the body manages areas such as energy, metabolism, muscle, sleep and stress. The frustrating reality is the habits that worked at 45 or 50 don’t always deliver the same results decades later.
“There are real physiological changes that occur with age, meaning the same habits can genuinely produce different results,” Hartskeerl says.
“One of the biggest changes is the gradual loss of muscle mass, because muscle is metabolically active tissue. Having less of it means your metabolism naturally slows, so the same diet that once maintained your weight may now lead to gradual weight gain.”
She says hormonal changes can also influence how the body stores fat, maintains muscle, recovers after exercise and responds to everyday stress, but that doesn’t mean feeling tired, sluggish or unlike yourself should automatically be dismissed as “just getting older”.
“Ageing is inevitable, low vitality isn’t,” Hartskeerl says.
“Once you understand what’s happening, small shifts like strength training, adequate protein, quality sleep and stress management can make a real difference.”
There has been plenty of attention in recent years on the importance of maintaining muscle later in life — and for good reason. Hartskeerl says muscle isn’t just about lifting heavier weights or staying physically strong.
“Strength training is particularly important because muscle acts as a metabolic organ,” she says. “Maintaining muscle mass helps regulate blood sugar, supports a healthy metabolism, improves balance and mobility, and reduces the risk of falls and fractures as we age.”
She says regular movement, resistance-based exercise and adequate protein intake can all play a role in helping the body stay stronger for longer.
Anyone who has found themselves staring at the ceiling at 3am knows sleep can become more complicated with age.
While waking during the night may become more common, Hartskeerl says good sleep remains one of the most important foundations for wellbeing.
“Sleep is the cornerstone of healthy ageing,” she says. “During sleep, the body repairs tissue, regulates appetite hormones, supports immune function and helps keep cortisol on a healthy daily rhythm. Simple changes such as getting natural light in the morning, keeping a consistent sleep routine, watching afternoon caffeine intake and creating time to unwind before bed may help support better rest.”
With so much talk online about “fixing” or “balancing” hormones, Hartskeerl says it’s important not to look for miracle answers.
“One of the biggest misconceptions is that ‘balancing hormones’ is a one-size-fits-all process or that there’s a single supplement or quick fix that will solve everything,” she says.
“In reality, hormones work within complex feedback systems, and lasting improvements come from consistent lifestyle habits over time.”
Rather than chasing perfect hormone levels, she says the focus should be on understanding what your body needs and building habits that are realistic to maintain.
For anyone wanting to support their wellbeing after 60, Hartskeerl advises to start with the basics, such as adding more protein-rich foods, choosing less processed options where possible and paying attention to how different foods affect energy levels can be a good place to begin.
She also encourages regular movement, particularly activities that help maintain strength and independence.
And finally, don’t underestimate connection. Staying socially engaged and making time for meaningful relationships is increasingly recognised as an important part of ageing well.
While some changes are part of getting older, persistent fatigue, unexplained weight changes, ongoing sleep problems, low mood, loss of strength or sudden changes should always be discussed with a GP or qualified health professional.
For those looking for extra support, Melanie says some people also incorporate calming rituals such as herbal teas into their evening routine alongside healthy lifestyle habits. Wildsoul Wellness offers a range of naturopath-formulated teas and wellness products, including blends designed to support relaxation and general wellbeing.
More information:
For those interested in exploring simple wellbeing rituals, Melanie Hartskeerl has helped develop a range of naturopath-formulated teas and wellness products through Wildsoul Wellness. The range includes herbal tea blends and powders designed to support everyday routines around relaxation, rest and general wellbeing.
Visit the Wildsoul Wellness online store for more information.
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