Reclaim Your Throne: A Warrior Queen’s Guide to Thriving After 40

Dear warrior queen,

Imagine, for a moment, the legendary Rani Lakshmi Bai of Jhansi. In her time, she faced battles, ruled a kingdom, and etched her name in history in bold gold.

Fast-forward to today, and you, my dear reader, are no less a queen in your own right. You juggle careers, families, and a myriad of responsibilities with the grace of a seasoned monarch.

But unlike Rani Lakshmi Bai, your battles aren’t fought on horseback – they are waged in boardrooms, kitchens, and sometimes, against your own body.

As you cross the threshold of 40, you might notice your once-loyal body staging a rebellion. Fatigue, tiredness, lack of energy, hormonal imbalance, emotional crisis, body aches, other lifestyle diseases… your own health seems to be plotting a coup.

But fear not, for like any wise ruler, you have the power to quell this uprising and reclaim your throne of vitality.

The royal need of the hour: Understanding your queendom

Just as Rani Lakshmi Bai knew every inch of her territory, it is time for you to become intimately acquainted with your body’s changing landscape. Here is what is happening in your queendom:

1. The expanding empire: Career, family, friends – life is demanding. Here, without vigilance, your realm (read: weight) may expand unnoticed. This territorial gain will invite unwelcome visitors like diabetes, hypertension, and hypothyroidism to set up camp in your queendom.

2. The weakening fortress: Your once-impenetrable fortress of muscle and bone may be losing its strength. This explains the fatigue and slowing metabolism. Moreover, as your body prepares for the great change (menopause), neglecting your physical defences could lead to obesity and so many other health hazards!

3. The neglected royal gardens: In tending to your family and managing your career, you have let your personal gardens of joy wither. Your mental well-being, like a neglected royal garden, needs urgent attention.

The royale strategy? Fortifying your realm first.

Now, let’s draft a battle plan worthy of a queen:

1. Guard your bodily borders: Maintain a healthy body weight (body fat % < 30, waist-to-hip ratio < 0.85).

2. Regular royal inspections: Conduct annual blood work (CBC, HbA1c, lipid profile, basic metabolic panel, thyroid panel are non-negotiable), checking major markers and women-specific biomarkers like iron and hemoglobin levels which often plunge because of menstruation or being vegetarian and not eating enough reds and leaves.

3. Train like a warrior queen: Lazy walking doesn’t suit a queen. Engage in foundation strength training to build your lean muscle force. Practice Zone 2 cardio to strengthen your heart. This combo will help you like nothing else.

4. Fortify against invaders: Mammography, HPV test, Pap test – schedule regular cancer screenings for breast and cervical health.

5. Royal feasts: Indulge in iron-rich foods to keep your energy high. Increase protein intake to maintain your muscle mass. Lean protein, whey protein… protein protein protein!

6. Nurture your royal spirit: Dedicate time for activities that bring you joy and peace. Rediscover hobbies from your 10s and 20s, go on solo dates, go out in nature, enrol for yoga or sports or dance class. Or simply Google – “Fun things to do in your 40s.”