Woman over 50 may be in perimenopause or menopause, both of which bring their own particular health challenges. Even if your are over 50 and not feeling the issues brought on by declining hormones, the body’s of woman over 50 are quite different than they were in their 20s or 30s. Here are six simple health and longevity tips provided by experts specifically for women over 50.
- Eat Prunes
Not only do they keep you regular, they’re also a bone-building superstar. Prunes contain vitamin K, potassium, and phenolic compounds which work together, helping form healthy bones, absorb calcium, and reduce inflammation.
If you’re a woman over 50, bone health needs to move to the top of your priority list, whether you like it or not. During perimenopause, hormonal shifts result in the fastest decline in bone mineral density a woman will experience in her lifetime. Women 50+ should prioritize both nutrition and movement in order to preserve bone mineral density to reduce the risk of osteoporosis.
- Drinking Coffee
Sometimes coffee gets a bad rap, but research has shown that it helps stave off conditions related to memory loss, making that daily cup or two of joe an essential tool in your anti-aging basket. In addition to caffeine, coffee also serves up a venti cup’s worth of phytochemicals, including chlorogenic acid and polyphenolics.
- Lifting Something Heavy
A shocking 20% of women over 50 have osteoporosis due in part to a drop in estrogen after menopause. Osteoporosis increases your risk of fractures, but strength training is an effective way to fight bone loss and improve bone density.
To ensure you’re working on balance as much as bone strength, Jones suggests working on all planes of motion, not just front and back. For example, instead of simply doing front lunges, also make sure to do lunges to the back and the side, “in order to build strength in smaller muscles and tendons that support your joints.”
- Floss Your Teeth
Countless studies have linked gum health to overall health. As women get older, their gums become more fragile and prone to gum disease thanks to lower estrogen levels. That inflammation can allow bacteria to enter the bloodstream via our gums. “That Prioritizing daily flossing and trips to the dentist can protect your heart, and your brain as well as your teeth and oral health.
- Scheduling Health Checks and Screenings
Have you done all the screenings you’re supposed to? Colonoscopies, breast exams, yearly physicals, skin checks, and bone density scans are all recommended for women over 50. Doctors also recommend the following:
- A comprehensive eye exam to screen for glaucoma and macular degeneration
- A hearing evaluation to screen for loss. Hearing loss has been linked to faster cognitive decline and social isolation.
- Dental and gum health checks. As mentioned above, poor oral health is linked to various diseases, including heart disease.
- Comprehensive lab testing. These include cholesterol panels, fasting glucose and insulin, kidney and liver function, vitamin D levels, micronutrient levels, and markers of inflammation such as C reactive protein (CRP). For many women, assessing key hormones provides additional insight into symptoms and long‑term risks.
- Immunizations. Getting the shingles vaccine (Shingrix) is recommended for women and men at age 50. Dr. Gidwani also advises reviewing your other vaccines and boosters with your doctor, including pneumococcal, Tdap, influenza, and COVID. If you have time to book a salon appointment, you can book a doctor’s visit!
- Daily Morning Sun
Researchers at Northwestern University found that getting 20 to 30 minutes of light in the morning corresponded to a lower BMI. This was independent of a person’s physical activity level or caloric burn. Daily sunshine is not only linked to essential vitamin D production, but the BMI link may have something to do with cortisol, the stress hormone. Cortisol is closely linked to our “circadian rhythm. It normally follows a pattern of rising sharply in the morning to help you wake up, feel alert, and mobilize energy, then gradually tapers throughout the day to allow melatonin to peak at night. When your eyes are exposed to natural light early in the day, it reinforces this rhythm and helps keep cortisol levels in the normal range.
Hopefully these habits help you feel empowered to take control of your health. Both experts agree that just getting started with any of these habits is a smart step in the right direction, hopefully in the early morning, with direct sunlight and a friend who makes you smile.