If you’re over the age of 50 and struggling to keep up your strength and energy, you’re not alone. Aging comes with many physical and emotional changes. Add fluctuating hormones into the mix during menopause, and maintaining health and wellness becomes even more challenging. Most women go through menopause at the average age of 52, a phase of life where disruptive hot flashes, mood shifts, and changes in sex drive are frustratingly common.(1)
As you age, focusing on your physical, cognitive, sexual, and mental health becomes increasingly important to reduce the risk of health issues. However, it’s easy to feel overwhelmed when figuring out where to start. The good news is that maintaining your health later in life doesn’t necessarily have to feel like work. This article will offer everyday tips to help you manage symptoms of menopause and enhance your overall well-being after the age of 50. Even better, some of these tips are a lot more fun than you might think.
Best Health Tips for Women Over 50
Covering everything from diet and sleep to exercise and relationships, the following tips offer ways for women over 50 to stay healthy.
Menopause Tips for Women
1. Minimize caffeine intake.
The average coffee lover drinks more than three cups of coffee each day.(2) While that morning cappuccino may feel nonnegotiable, caffeine may intensify hot flashes and night sweats.(3) Cutting back on caffeine — or making the brave decision to give it up entirely — may help reduce symptoms.
2. Stick to menopause-friendly foods.
Foods rich in saturated fat, sugar, and additives can negatively impact sleep and mental health. These foods may also aggravate urinary or vasomotor symptoms of menopause. On the other hand, unprocessed foods, whole grains, and veggies have been shown to have the opposite effect.(4)
3. Stay cool.
Sipping on cold water, wearing breathable clothing, and keeping a handheld fan nearby can help relieve hot flashes during the day. At night, cranking down the thermostat and slipping under a set of cooling sheets may reduce night sweats, giving you the good night’s rest you deserve.
4. Avoid smoking.
Smoking poses health risks at any age. But for women experiencing menopause, the habit may make vasomotor symptoms worse.(5) It may also shorten lifespan. Avoiding or quitting smoking can help reduce hot flashes, lower the risk of lung cancer and heart disease, and allow you to live a longer, healthier life.
Physical Health Tips for Women Over 50
5. Maintain a weight that’s healthy for your specific body.
Weight gain is common with aging, particularly during menopause when hormone fluctuations cause increases in abdominal fat. Eating a healthy diet and getting regular exercise can reduce the risk of health problems associated with excess weight gain.
6. Try some gentle weightlifting.
Lean muscle mass declines with age. Experts recommend that adults engage in muscle-strengthening exercises at least two days per week.(6) Don’t worry; these workouts don’t have to be long, and the weights don’t need to be heavy. Grabbing a couple of canned goods to work the arm muscles is a good place to start.
7. Enjoy aerobic exercise.
Swimming, walking, and biking are fun exercises that boost endurance. These activities also allow you to spend time outdoors enjoying the fresh air and sunshine. Getting a total of 2.5 hours of moderate-intensity aerobic exercise each week can lower anxiety, reduce the risk of health problems, and give your heart and lungs a workout.(6)
8. Improve your balance.
Aging makes you more prone to falls and fractures. Balance activities, like heel raise exercises or safely standing on one foot, can help strengthen muscles, improve posture, and keep the body steady.(6)
Healthy Eating Tips for Women
A healthy diet fuels the body with essential nutrients. The best way to get the vitamins and minerals you need is through the foods you eat. Be sure to consult with a healthcare provider before taking any medications, multivitamins, or supplements.
9. Hydrate, hydrate, hydrate!
Some older adults become less physically active over time. However, this doesn’t mean hydration becomes less important with age. Health status, medications, and the weather can all influence how much water the body needs. Generally speaking, men are recommended to drink approximately 15.5 cups of fluid daily, while women are advised to consume about 11.5 cups each day.(7)
10. Eat foods containing Omega-3 fatty acids.
Most people over the age of 50 aren’t getting enough omega-3 fatty acids. Eating more fatty fish, nuts, and seeds can help promote heart and eye health and reduce the risk of dementia, among other health conditions.(8)
11. Get plenty of B vitamins.
Vitamins B1, B2, B3, B6, and B12 are essential for women aged 51 and older. These vitamins have no shortage of potential health benefits, including protection against bone loss, cognitive decline, and cardiovascular disease. B vitamins work to keep the immune system strong and repair damaged DNA, helping women maintain overall health as they age.(9)(10)
12. Maintain vitamin D intake
Women aged 51 to 70 are recommended to get between 15 micrograms (mcg) and a maximum of 100 mcg of vitamin D every day.(9) While vitamin D gets the most praise for promoting bone health, it’s also critical for immune function and brain health. Vitamin D can be found in many foods, including tuna, salmon, and milk.
13. Consume foods rich in vitamin C.
Citrus fruits aren’t the only foods that pack a punch with vitamin C content. Baked potatoes, broccoli, and tomatoes are also rich in the vitamin, which supports immunity and wound healing. If you’re over 50, aim to get 75 milligrams (mg) of vitamin C daily.(9)
14. Don’t forget vitamin A.
It may not get as much hype as vitamin C or vitamin D, but vitamin A keeps the eyes, skin, and teeth strong and healthy — key areas of the body we don’t want to overlook. Vitamin A can be found in carrots, eggs, and mangoes.(9)
15. Eat food sources of vitamin E.
Peanuts, almonds, margarine, and spinach supply the body with vitamin E. Known for its antioxidant properties, vitamin E protects the cells from free radical damage. Women over 50 are recommended to get 15 mg of vitamin E each day. It’s important to note that blood-thinning medications may negatively interact with vitamin E supplements. If you use these medications, consult with a doctor before taking any supplements.(9)(11)(12)
16. Get enough vitamin K.
Vitamin K helps the blood clot when you get injured. Kale, blueberries, and eggs are all food sources that can help women reach the recommended intake of 90 mcg a day. Like vitamin E, vitamin K supplements can be dangerous for people taking blood thinners, and individuals should consult with a doctor before taking any supplements or medications.(9)(13)
17. Keep up with your calcium intake.
Milk typically takes center stage when it comes to calcium, but cheese, yogurt, and tofu are just a few of the many other calcium-rich food sources that help build bone mineral density. If you’re over 50, aim for 1,200 mg of calcium daily, but no more than 2,000 mg.(9)
18. Pick potassium-rich foods.
Women aged 51 and older are recommended to get 2,600 mg of potassium per day. While bananas may immediately spring to mind, lentils, dried apricots, and tea are a few lesser-known sources of this essential mineral.(9)
19. Incorporate magnesium into your diet.
Found in bottled water, avocados, and whole grains, magnesium plays a vital role in nerve and muscle health. The recommended daily intake for women over 50 is 320 mg.(9)
20. Eat foods that contain iron.
The recommended daily intake of iron from food sources is 8 mg for women aged 51 and older. Lean meat, lentils, and raisins are a few foods that can provide you with the iron you need.(14) While the mineral is important for circulatory health, too much of it through supplementation can cause side effects and potentially serious complications. If you suspect you may be iron deficient, talk to a doctor to determine if supplements are necessary.
21. Consider your boron intake.
The health effects of boron are still somewhat of a mystery to experts. Some research suggests that the mineral may help strengthen bones in postmenopausal women with osteoporosis.(15) Boron can be found in different fruit juices, potatoes, and legumes. However, it’s not classified as an essential nutrient, and there is no established recommended daily intake. If you want to incorporate boron into your diet, intake should be capped at a maximum of 20 mg per day.(16)
22. Be mindful of sodium consumption.
Too much sodium can increase the risk of health conditions like high blood pressure and cardiovascular disease. That being said, it’s also essential for fluid regulation in the body. For women over 50, it’s recommended to limit sodium intake to a maximum of 2,300 mg each day. If you have hypertension, the recommended daily intake is no more than 1,500 mg.(9)
Tips for Healthy Skin and Nails
23. Protect your fingernails.
As you age, your nails become more prone to brittleness, which can increase the risk of infection. Wearing rubber gloves when cleaning can protect against nail fragility caused by excessive water exposure and harsh drying. Food sources of biotin like peanuts, walnuts, and milk can also help keep nails strong.(17)
24. Maintain a gentle skincare routine.
Cleansing is the foundation of any healthy skincare regimen. Use a gentle cleanser and moisturizer to wash and hydrate your face twice a day. The key is to steer clear of products containing harsh ingredients or fragrances. Additional skincare products like serums or creams can further help reduce wrinkles, strengthen skin, and even skin tone.(18)
25. Apply sunscreen daily
No skincare routine is complete without sunscreen. Daily application of sunscreen with a sun protection factor (SPF) of 30 or higher can protect exposed skin from UV-ray damage, reducing the risk of photoaging and skin cancer.
26. Steer clear of tanning beds.
Just like the sun, tanning beds subject our skin to UV rays, causing it to age more quickly. Avoiding tanning beds can help protect against the development of dark spots, wrinkles, and leathery skin.
Cognitive Health Tips for Women Over 50
27. Prioritize sleep.
Without proper sleep, adults aged 50 and older may be at a greater risk for dementia.(19)
Sticking to a regular bedtime, reducing blue light exposure, and creating a soothing bedroom environment can help improve sleep quality and support cognitive health as you age.
28. Download your favorite gaming app.
Who says healthy habits can’t be fun? A study found that adults aged 60 to 80 who spent 30 to 45 minutes a day playing 3D video games demonstrated improvements in memory.(20) Not a fan of action-packed gameplay? Digital puzzles have also been shown to boost cognition in older adults.(21)
Mental and Social Health Tips for Women
29. Start a meditation practice.
Meditation can reduce stress and improve mood, which in turn can have a positive impact on your physical, emotional, and sexual health.
30. Foster social relationships.
Loneliness and isolation can feed mental, physical, and cognitive health issues. There are many ways to maintain social connections later in life that go beyond spending time with friends or family members. Consider joining a book club, volunteering in your community, or participating in programs at a local community center to maintain a sense of connectedness with others.
31. Enjoy the companionship of a pet.
Not only does having a furry friend support emotional well-being, but owning a pet may also help preserve physical functioning as you age.(22)
Sexual Health Tips for Women Over 50
32. Embrace a full and vibrant sex life.
Women’s relationship to sex and sexuality can change with age. Some may find that their sex drive increases or decreases during menopause. Sexual activity later in life can enhance overall life enjoyment, and it’s not limited to intercourse. Kissing and sensual touch can also help increase sexual desire.(23)
33. Consider hormone replacement therapy (HRT).
Hormone replacement therapy (HRT) can support the sexual health of women over 50 who are going through menopause. Bioidentical hormones, sourced from plants, are structurally similar to the body’s natural hormones. HRT treatments can decrease vaginal dryness and increase libido. They can also enhance overall health by reducing hot flashes, signs of skin aging, and other common menopausal symptoms. Talk to a doctor to see if HRT is an appropriate treatment option for you.
Turning 50 doesn’t mean you have to accept the decline in strength and energy as part of life. There are many aspects of your health and wellness that remain within your control as you age. Trying to balance all of these health tips at once can be overwhelming, but incorporating a few at a time can help you stick to healthy habits in the long run throughout your 50s and beyond.
