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Health and Wellness Tips for Women Over 50

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Ageing is one thing most women dread. There a lot of things women deal with when they age especially towards their 50s, including weight gain, hormonal imbalance, cardiovascular changes, and menopause. Women’s health as they age is crucial, thus they have to compensate for it in their lifestyle. Living like you are in your 20s and 30s will not work.

Changes in your diet and exercise regime are mandatory to keep your body in shape. This is because ageing will reduce muscle mass as you face weight gain because of excess fat accumulation introducing a new challenge of heart diseases and strokes. Your body’s intake and absorption in some nutrients gradually decrease.

But do not be alarmed; ageing is not that bad. If you lead a healthy lifestyle in your 50s, all these negatives can be positives as you sail smoothly and age gracefully.

Below is a compilation of key tips for you to follow that will help you live better with menopause.

Take B12 as one of your daily supplements

B12 is one of many important supplements when you reach your 50s. Such vitamins promote the regeneration of blood cells and nerve cells and also they are essential in the making of DNA. Commonly found in protein foods and mostly in fish and meat.

As you get older, you may be at a higher risk of B12 deficiency, but by adding vitamins in supplemental form can prevent it.

Only take healthy fats

Saturated fats are not good for you if you did not know. They will clog up your arteries and blood vessels, increasing the risk of heart diseases. They also affect your memory and concentration. You should focus on fatty fish and fats from plants like nuts and flaxseed instead they are good for women’s health.

Don’t spend time alone

As you get older, your kids grow, and before you know it, they are moving out. All the loneliness and emptiness that will ensue can quickly be filled up with a pet. Getting a dog or a cat will keep you on your feet like your kids did. It is also said that people with pets, especially dogs and cats, have lower cholesterol levels and low risks of heart disease.

Cut back on salt

If you do not want your blood pressure to spike, avoid sodium in excessive quantities. Although blood pressure tends to go up as you age, sodium in excess quantities will drive up those readings. Eating a banana lowers the effect of sodium in your body and consequently lowers your blood pressure.

Eat healthier

You have probably heard this many times considering your age, but this cannot be emphasised any harder: Eat healthily. Eating healthy is a grey area to some extent, but one thing is for sure, you have to stop consuming processed foods and go for healthier options such as vegetables and fruits.

These will add more fibre to your diet and fibre is good for women’s health as they approach the 50s. Take foods that have the nutrients you require and cut down on calories from sugar-filled drinks and snacks.

Fight those wrinkles

Although this may sometimes be a losing battle, with the right tools, you may just win it. Select beauty products that have wrinkle-fighting properties. You should also avoid over-exposure to the sun and stay hydrated.

Your joints are also ageing

Get that morning run in; it will do wonders for your knees it is one of the many natural remedies of your joints. If you want to reduce the chance of you getting arthritis and damaged joints, running once in a while will strengthen your joint, and you stand to benefit from the exercise.

Get more sleep

It is important that you get the necessary seven-hour sleep needed to make the body active, but if you can sneak in a nap or two, it will also be an added advantage. If you suffer from insomnia, don’t get sleeping pills as those have some side effects you don’t want for your ages adapt one of the natural remedies like following a sleep routine. Also, reduce your consumption of alcohol.

Relax you will get over menopause

Most women find it to be stressful. The hormonal changes, mood swings, irritability, hot flashes, night sweats, tiredness and loss of sleep can be too much. If you happen to go through it, visit your doctor and he or she will offer some remedies during this time of trial.

Never stop learning

Tackling something new will keep your brain fresh. Don’t be afraid to pick up a new hobby. These unique experiences, like learning a musical instrument or a new language, will introduce new brain pathways and keep your mind young and healthy. They also act as a channel to relieve stress and find happiness and excitement.

Don’t be afraid to make new friends and get social. It is believed that social people have a sharper mind and are less likely to deal with memory loss. Make time for your family and friends and spend time with them.

Ageing is something you are supposed to embrace and acknowledge as the next phase of your life. Follow these tips, and you will be good to go.


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Peter Wallace has been an advocate for mental health awareness for years. He holds a master’s degree in counselling from the University of  Edinburgh.

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