Eating well in midlife: Practical nutrition tips when life isn’t 9 to 5

NutritionHealthy Eating in MenopauseHealthy habits

Mar 27

Ever feel like your work schedule is running the show when it comes to your health? If you’re working shifts or juggling unpredictable working hours - with the typical 9 to 5 working pattern a thing of the past for most of us - you’ve probably noticed how much it impacts your energy, digestion, and even your weight, especially in midlife when hormones are already throwing enough at you. But here’s the good news: with a few simple changes, you can start feeling better without overhauling your entire routine. Take a read for midlife nutrition tips to beat fatigue, cravings, energy crashes, and to help balance your hormones.

Why shift work affects your health

Our bodies are wired to follow a natural rhythm - your circadian clock controls digestion, metabolism, and even hormone production. Eating at the wrong times (hello, late-night snacks!) can throw that rhythm off balance, making it harder for your body to break down food, regulate blood sugar, and keep your energy stable. Over time, this can lead to weight gain, sluggishness, and even increase the risk of chronic conditions like type 2 diabetes and other illness and diseases.

Chrono-nutrition: Eating in sync with your body clock

Chrono-nutrition is all about working with your body instead of against it. That means:

Prioritising meals during daylight hours when your body is primed for digestion.
Avoiding heavy meals late at night, especially carb-heavy ones that mess with blood sugar levels.
Listening to your body’s signals - hunger, cravings, and energy dips are all telling you something.

A range of snack options to show how much of what is chosen as a snack is unhealthy, ultra-processed food types that can lead to short and long-term health issues. — **Did you know that in the UK snacks account for 25% of our total calorie intake?**

And that the majority of snacks people grab for that quick energy boost are in fact ultra-processed foods (UPFs)? The snack you choose thinking it’s going to help you to feel more alert often is having the opposite effect, along with increasing many different health risks.

Practical tips for eating well at work

1️⃣ Plan ahead and prep meals

Batch cook simple, nourishing meals that you can take for lunches or dinners over a few days.
Use a slow cooker so meals are ready when you need them without spending time after a long shift at work prepping and cooking.

2️⃣ Smart snacking

Keep protein-rich snacks on hand (nuts, boiled eggs, or Greek yoghurt) instead of relying on vending machines or being offered an array of convenient foods if you have to go out to the shop - as they say, never go food shopping on a hungry tummy!
Swap sugary energy boosts for something that sustains you. Think protein + healthy fats rather than ultra-processed snack options - this includes avoiding anything in a packet labelled as ‘high protein’.

3️⃣ Hydration and caffeine awareness

Drink more water and herbal teas - dehydration = fatigue.
Be mindful of caffeine. It might get you through a night shift, but too much can throw off sleep and energy even more.

4️⃣ Navigating Workplace Culture

If your team’s routine revolves around takeaways and tearoom biscuits, start small - bring your own meals and suggest healthier alternatives.
Find a support system - set up a WhatsApp group or friendly challenge with colleagues who also want to feel better.

Supporting hormonal health through nutrition

In midlife, your body’s ability to handle sugar and stress shifts (thanks, perimenopause!), making food choices even more important. Here are three great midlife nutrition tips to help you eat and feel well as you navigate your busy work shcedule:

Prioritise a diverse range of protein and healthy fats to keep blood sugar stable and energy consistent.
Load up on fibre rich plant-based foods to nourish gut health and reduce inflammation.
Manage stress levels, because chronic stress = stubborn weight gain and low energy.

Final thoughts: Small changes, big impact

The key here isn’t perfection, it’s consistency. You don’t need to overhaul your diet overnight, just start with small shifts. Meal prep a little. Swap out one unhealthy snack. Pay attention to how you feel after eating. Focus on quality as the energy and feeling you want is an output of the fuel you put in!

What’s one shift to your diet you’ll make this week? Action leads to change and change leads to results!

Why not hop over to Instagram and send me a DM to get some accountability on taking this action - I’d love to hear from you!