Health Tips for Women in Their Fifties
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"A healthy outside starts from the inside."
- Robert Urich Being a woman in your fifties is such a blessing. To have lived for five decades. To have overcome life's ups and downs and thrived! But being a woman in your fifties also brings with it a new set of challenges and concerns. Namely around our health. In addition to going through menopause, being a woman in your fifties means staying on top of your health to ensure you stay healthy and vibrant for many years to come. |
Here are some health tips and recommended procedures:
1. Sleep- The National Sleep Foundation recommends that adults, including people in their 50s, get seven to nine hours of sleep per night for optimum health. If you are having trouble sleeping try following a routine and go to bed at the same time each night, stay away from caffeine late in the day, don't take naps after 3 pm, and turn off the TV and your phone at least an hour before bedtime–try reading a book or listening to soft music instead. If you are still having trouble falling asleep, perhaps due to hormonal issues, talk to your doctor.
2. Cancer Screenings- According to the American Cancer Society, women age 45 to 54 should get mammograms every year. Women 55 and older should switch to mammograms every 2 years, or can continue yearly screening. Screenings should continue as long as a woman is in good health and is expected to live 10 more years or longer. Talk with your doctor if breast cancer runs in your family, you might need more frequent monitoring. In addition to mammograms, national recommendations advise men and women to start getting colonoscopies at the age of 50, or, if you have a family history of colorectal cancers, 10 years younger than the age that your relative was first diagnosed.
3. Keep Your Brain Active- As we age our cognitive ability starts to decline and many people suffer with minor memory loss or forgetfulness, however there are more serious types of cognitive decline such as dementia and Alzheimer's. It's important to keep your brain active as you age. You can do this by stimulating and challenging your mind–playing brain games, crossword puzzles, reading, learning a new language, or how to play an instrument, etc. Also eating healthier foods and getting sleep will help keep your mind sharp!
1. Sleep- The National Sleep Foundation recommends that adults, including people in their 50s, get seven to nine hours of sleep per night for optimum health. If you are having trouble sleeping try following a routine and go to bed at the same time each night, stay away from caffeine late in the day, don't take naps after 3 pm, and turn off the TV and your phone at least an hour before bedtime–try reading a book or listening to soft music instead. If you are still having trouble falling asleep, perhaps due to hormonal issues, talk to your doctor.
2. Cancer Screenings- According to the American Cancer Society, women age 45 to 54 should get mammograms every year. Women 55 and older should switch to mammograms every 2 years, or can continue yearly screening. Screenings should continue as long as a woman is in good health and is expected to live 10 more years or longer. Talk with your doctor if breast cancer runs in your family, you might need more frequent monitoring. In addition to mammograms, national recommendations advise men and women to start getting colonoscopies at the age of 50, or, if you have a family history of colorectal cancers, 10 years younger than the age that your relative was first diagnosed.
3. Keep Your Brain Active- As we age our cognitive ability starts to decline and many people suffer with minor memory loss or forgetfulness, however there are more serious types of cognitive decline such as dementia and Alzheimer's. It's important to keep your brain active as you age. You can do this by stimulating and challenging your mind–playing brain games, crossword puzzles, reading, learning a new language, or how to play an instrument, etc. Also eating healthier foods and getting sleep will help keep your mind sharp!
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The greatest wealth is good health!
4. Annual Physical Exams- This is critical! Going to the doctor for your annual check up will help you understand your body better and how to treat it and feed it! It will also, hopefully, catch any issues before they become medical emergencies. Make sure your doctor does a full blood panel as well as checking your urine. If you're having ANY issues no matter how insignificant they may seem, be sure to mention them to your doctor. It's better to be safe than sorry. And if your doctor doesn't seem invested in your health CHOOSE A NEW DOCTOR! You need someone who cares and will advocate for your health! |
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5. Exercise- You don't have to start an aggressive, boot camp type program to get healthy. But you do need to move your body, every day. It's extremely important as we age. It improves bone health, heart health, strengthens your mind, and just makes you feel good overall. You can do something as simple as going for a brisk 30 minute walk everyday. Or taking the stairs instead of the elevator. Or putting on your favorite playlist and dancing around the house. The key is to MOVE your body. Health professionals recommend you do some form of exercise for at least 150 minutes PER WEEK. That could mean 30 minutes for for 5 days, 50 minutes for 3 days, or 22 minutes for seven days. Whatever works with your schedule. Just get it done! |
6. Healthy Diet- And of course, you can't expect to maintain optimal health if you're eating foods that aren't good for you. So many of us grew up eating fried foods or sugary and heavily seasoned meals. Now that we're in our fifties those meals that Grandmama used to make could actually do our bodies harm.
- Women in their fifties are at risk for osteoporosis (bone disease), so we 50 need to make sure we're getting 1,200 milligrams of calcium daily. You can take calcium supplements or get calcium from milk, cheese, spinach, kale or okra.
- Women in their fifties also need more protein to avoid losing muscle mass. The amount of protein needed depends on your current weight. You can get protein from lean meats, fish, chicken, and vegetables such as broccoli, potatoes, and spinach.
- Women in their fifties should also get a daily does of Vitamin B-12 to help with brain function. The recommended daily intake of vitamin B-12 for women over 50 is 2.4 micrograms a day. You can get this from lean meats, fish, fortified cereal, and eggs.
- Women in their fifties should also limit their sugar consumption to avoid becoming at risk for diabetes. Try using sugar substitutes instead or selecting foods with no added sugar.
Information provided by: Mayoclinic.org, healthline.com, webmd.com, cancer.org, and health.harvard.edu
