If there’s one thing I’ve learned from countless conversations over coffee, hurried texts, and heartfelt calls with women in my circle, it’s that we’re all in the same boat. Life after 40 brings an odd, fascinating duality—it’s freeing yet challenging, empowering yet unpredictable. And in this beautiful chaos, one thing often emerges as a common concern: how do we nurture ourselves in a way that feels authentic and lasting?
The conversations often start innocently enough—questions about health, energy, and that ever-elusive balance. Even the partners of my friends have nudged me, subtly asking, “What’s your secret?” And the truth is, I’m still learning. I’ve spent the past few years experimenting, failing, and finding what works to keep my immunity strong, my spirit grounded, and my mind sharp.
This article isn’t a manual or a set of rigid rules—it’s a collection of practices, insights, and tools that have brought clarity and harmony to my life. My hope is that they inspire you to create your own sanctuary of health and well-being amidst life’s whirlwinds.
Understanding Immunity: A Gentle Science
Our immune system is the quiet guardian of our body, working tirelessly behind the scenes to protect, heal, and restore. But as we age, it often whispers for more care, more nourishment, and more attention. For me, this realization hit during an ordinary morning. I bent to tie my shoelaces and found myself wobbling like a toddler taking their first steps.
It wasn’t just balance that seemed elusive—energy dips, mood swings, and the general fatigue of life made everything feel like an uphill battle. And let’s not even start on the hormonal rollercoaster that comes with perimenopause or menopause. But here’s the thing: our body is always speaking to us. It nudges, whispers, and sometimes even yells, asking for our attention. The question is: are we listening?
Understanding immunity isn’t just about science; it’s about learning to listen to your body and giving it the care it deserves.
Yoga Asanas for Finding Grace in Movement
Yoga isn’t about bending yourself into a pretzel or achieving some Instagram-worthy pose. It’s about connecting with your body, grounding your mind, and finding those moments of stillness amidst chaos. After years of forced gap – life has a funny way of bulldozing, when you least expect it and I finally restarted my yoga, practice, I was convinced I’d never be able to touch my toes, let alone balance in Tree Pose. But what I discovered was something far more profound: yoga teaches us kindness—not just toward others, but toward ourselves.
Take Viparita Karani (Legs-Up-the-Wall Pose), for example. This gentle inversion feels like hitting the “reset” button on your day, improving circulation and calming the nervous system. Then there’s Bhujangasana (Cobra Pose), which opens up your chest and spine while giving your immunity a nudge. And who could forget Trikonasana (Triangle Pose), a grounding pose that strengthens the legs and enhances flexibility?
But why stop there? Consider these additional asanas to support your overall health and immunity:
- Adho Mukha Svanasana (Downward-Facing Dog): This pose energizes the body, strengthens the upper body, and improves blood flow to the brain.
- Setu Bandhasana (Bridge Pose): A gentle backbend that stimulates the thyroid gland, supports hormonal balance, and relieves stress.
- Utthita Parsvakonasana (Extended Side Angle Pose): A full-body stretch that activates the core, improves digestion, and boosts endurance.
- Malasana (Garland Pose): A deep squat that enhances pelvic mobility, aids digestion, and strengthens the lower back.
- Sukhasana (Easy Pose) with Breath Awareness: Sometimes, the simplest poses are the most profound. Sit cross-legged, focus on your breath, and allow yourself to simply be.
And amidst all the movement, never underestimate the wisdom and power of Shavasana (Corpse Pose). Often treated as an afterthought, this pose is a masterclass in letting go. Shavasana is where the body absorbs the benefits of your practice, where your muscles release their tension, and your mind quiets its endless chatter. In those few moments of stillness, you allow yourself to simply exist—to rest, to renew, to reset.
I remember once rushing through my yoga session, thinking I could skip Shavasana and still reap all the benefits of the practice. Spoiler alert: I couldn’t. Skipping rest, whether in yoga or life, is like running on fumes. Shavasana reminds us of the beauty in stillness and the necessity of slowing down.
When I first attempted Malasana, I felt less like a yogini and more like a wobbly toddler. But yoga isn’t about getting it “right” from the start—it’s about showing up. Some days you might fall, some days you’ll flow, and every day you’ll discover a little more about yourself.
Remember to approach your practice with kindness and curiosity. Yoga is less about what you can achieve today and more about where it will guide you tomorrow. Each pose, no matter how small or still, carries you closer to balance, strength, and grace. Remember, there is profound power in stillness!
Pranayama: The Art of Breathing Life
If yoga is the body’s dialogue, pranayama is its poetry. These ancient breathing techniques are like little miracles, helping us reset, refocus, and rejuvenate.
One of my favorites is Anuloma Viloma (Alternate Nostril Breathing). It’s a gentle rhythm that feels like a lullaby for your nervous system, bringing balance and calm. Then there’s Trataka (Candle Gazing), which isn’t just about staring at a flame—it’s about clearing the mental clutter and finding focus in a world that often feels too loud. And of course, Shambhavi Mudra (Eyebrow Gazing), a practice that invites concentration and a sense of inner peace.
In a world that demands so much of us, pranayama is a reminder to pause, breathe, and take a moment for ourselves. It’s the quiet and our determined inner wisdom’s rebellion against the noise, a way to reclaim your calm amidst the chaos.
The Power of Herbs: Ancient Allies for Modern Women
Herbs have long been our silent healers, passed down through generations as whispers of ancient wisdom. But somewhere along the way, many of us forgot their magic, dismissing them as outdated or irrelevant. Let me assure you, they’re anything but.
Take Shilajit, for example—a resin often associated with men’s health but equally powerful for women. It’s a natural energy booster, helping you feel more vibrant and alive. Then there’s Shatavari, a gentle yet potent herb that balances hormones and fortifies the immune system. Triphala, often misunderstood, is a digestive wonder, aiding detoxification and boosting overall health. Ashwagandha, an adaptogen, wraps your body in a comforting shield against stress. And Safed Musli, though often marketed for men, is a quiet powerhouse for vitality in women.
These herbs aren’t just remedies—they’re allies, working with your body to restore balance and strength.
My Favorite Immunity Tincture
There’s something magical about creating your own remedies, turning your kitchen into a space of healing and nourishment. One of my go-to recipes is an Immunity Tincture:
- Combine equal parts Shatavari, Ashwagandha, and Triphala in a jar.
- Cover with Vodka or Cognac (check out this article on Cognac – A powerhouse health tonic!)
- Let it sit for 4-6 weeks, shaking occasionally.
- Strain and store in a dropper bottle.
Add a dropper full to water or tea each morning, and you’ve got yourself a daily dose of immunity-boosting magic.
As with any journey, caution is key. Herbs are powerful, but they’re not one-size-fits-all. Always consult a healthcare professional before starting something new, especially if you’re on medication or have underlying health conditions. And remember, start small. Listen to your body and let it guide you.
Debunking Myths and Reclaiming the Narrative
Herbs like Ashwagandha and Shilajit are often dismissed as “for men,” but they’re powerful tools for everyone. And let’s not forget the misconception that herbs work instantly—they don’t. They require patience, consistency, and respect.
Building immunity is less about drastic overhauls and more about small, meaningful choices. It’s about listening to your body, nourishing it with care, and finding joy in the process. Whether it’s through yoga, breath-work, herbs, or simply taking a moment to pause, remember this: self-care isn’t a luxury—it’s a necessity.
To all my sisters of the world who are navigating this incredible chapter of life, know this: you’re stronger than you think, more capable than you know, and always deserving of the time and care you give to others.
