by Cynthia Germain

I recently came across an article from EatingWell titled “7 Things Women Over 50 Should Do Every Morning, According to a Dietitian.” As a woman over 50 myself, I found it wonderfully practical. No gimmicks, just simple, thoughtful ways to start the day feeling stronger, clearer, and more in tune with what the body and mind really need.

Women, in general and definitely over 50, find ourselves juggling a lot—caregiving, working, volunteering, and just multitude of things that come our way each day. It’s easy to put ourselves last, especially when it comes to daily routines. But the truth is, how we begin our morning can set the tone for everything that follows. Fortunately, the suggestions in this article don’t require a total life overhaul. They’re the kind of things we can ease into and stick with.

Here’s what stood out:

Start with Water
Before reaching for that coffee, try starting the day with a tall glass of water. It helps wake up your metabolism, rehydrates your body, and gives your digestive system a gentle nudge. If you’re feeling fancy, a squeeze of lemon can brighten it up.

Eat a Balanced Breakfast
Gone are the days when a piece of toast was enough. A breakfast rich in protein and calcium—like eggs, yogurt, or a scoop of protein in your smoothie—can help maintain muscle mass, protect against bone loss, and keep you feeling fuller longer. And let’s be honest, we all feel better when we’re not hangry by 10 a.m.

Get out there
Getting outside in the morning—even for just a few minutes—can boost your mood and help your body produce vitamin D. Whether it’s a walk or simply standing in the sun, that fresh air and light can make a big difference.

Move—Even Just a Little
You don’t have to run a marathon before breakfast, but a little morning movement can make a big difference. Stretching, walking, or even a few minutes of gentle yoga can ease stiffness and lift your mood. It’s about feeling good, not checking off a box.

Take a Mindful Moment
And let me add something that I find beneficial. Carving out five minutes of quiet, whether it’s journaling, meditating, or just sipping coffee in peace, can center you before the day takes off. Then, when you look at your schedule, set some intentions for the day asking “what matters most today”.

None of this is revolutionary, but that’s kind of the point. These are small, sustainable habits that add up over time. If you’re like me and trying to make the days feel a little more balanced and a little less rushed, this is a great place to start. I’m always reminded that we can’t pour from an empty cup, and mornings give us a chance to fill up right out of the gate. So take care of yourself…especially in the morning!