As you transition from your forties into your fifties, the signs of aging become more evident in the way you feel, how you move, and in the way you handle stress. This doesn’t mean that you can’t age healthfully and retain a little youthful vitality in mind and body. There are ways to keep the aches and pains at bay, retain mental sharpness, and keep your body fit as you age. So read on and follow our top 8 tips for living healthy and aging well in your 50s.
What Happens in the Body During Your 50s?
For most of us, the aging process begins in earnest sometime after age 30. Age-related physical and mental changes tend to be slow and subtle. You might not feel like you’re getting old or even notice the signs of aging until you enter your forties. Unless, of course, you’ve been neglecting your health and wellbeing or have a history of serious illness.
In general, for both men and women, the body becomes less physically and emotionally resilient with age. After age 50, there several noticeable changes show in your body and mind:
- Lower energy level
- Tire more easily following exertion/the demands of life
- More prone to colds & longer recovery time from illness
- Loss of strength, agility & flexibility
- Joint stiffness, back pain, muscle tension
- Changes in weight & muscle mass
- Wrinkles are more pronounced
- Hair loss or thinning
- Hearing loss or sound sensitivity
- Changes in libido
- Erectile function changes in men
- Menopause for women
- Increased forgetfulness
- Shifts in mood & emotional resilience
Some of these changes will be due to hormonal fluctuations, such as the loss of estrogen in menopause
and declining testosterone levels. New research also points to another underlying cause for why we age:
Inflammageing.
Blame it on Inflammageing!
Age-related changes happen due to inflammatory responses that occur in the body over time, and affect
all the major physiological systems: immune, nervous, cardiovascular, musculoskeletal, and endocrine. That means everything from the brain and nerves to muscle and bone, heart, lungs, and metabolism goes into decline. You start to feel less resilient to the stresses of life, the environment, illness, and so on. Exactly what this “inflammageing” process looks like for each person (how fast you age and what symptoms you experience) will depend on your genetics, history of illness, and lifestyle habits.
Signs you are aging well:
Aging well means living a rich, meaningful life. There are people with perfect blood pressure and perfect exercise regimens who are miserable, and there are people living well getting around in their wheelchairs. Going into your fifties, there are many things you can do to support optimal health and youthful vitality.
Here are our top 8 tips for aging well in your 50s:
Tip #1. Stay Up to Date on Health Screenings
Make an appointment to see your healthcare provider for age-specific health screenings for women and for men. A lung cancer screening may be essential for you, especially if you have been a smoker (or still smoke, but do try to quit) or if you’ve been exposed to environmental toxins that are linked to respiratory disease.
In addition to routine screenings, you’ll want to focus on the following key areas to support aging well in your fifties.
Tip #2. Exercise Your Brain.
In our 50s, we might begin to work less in our chosen occupation, but that does not mean the brain has checked-out! Mental stimulation is essential to protecting the brain from age-related decline and early onset dementia. Stay mentally engaged by learning a new skill or teaching someone a skill you are good at; work on a daily puzzle or crossword, or volunteer in your community.
Tip #3. Take Care of Your Mind.
It’s possible that sometime during your 50s, you may take on responsibility for caring for an aging parent. If you also have a family of your own, you may find yourself short on time for yourself. Be sure to make time for intentional self-care by building mindfulness practices into your day. Mindfulness practices have been shown to help “reset” your brain, your mood, and your energy level. This can include meditation, yoga, mindful walking, or simply spending time in nature at a nearby park or
your own backyard. Also, mental wellness gets a boost when you stay engaged in activities you enjoy—be that an exercise routine, reading, or keeping-up with a hobby like gardening or painting.
Tip #4. You sleep at least seven hours a night.
Research shows that sleep routines take a nose-dive during our forties. If you don’t have a sleep routine, it’s not too late to create one. Remember that sound sleep for older adults isn’t just about the number of hours of sleep, it’s also the quality of the hours you sleep. A sleep routine includes a bedtime routine such as a warm bath or skincare routine, darkening the room and keeping the temperature cool, and
turning-in and waking at consistent times each day. Its’ especially important to avoid use of digital devices within 2 hours of bedtime—and don’t bring them into the bedroom.
Tip #5. Eat Fresh, Whole Foods.
A healthy diet is essential for good health at every age. A colorful diet—full of a variety of fruits, veggies, lean protein, and unprocessed grains is essential for your mind and body. Fill your shopping
cart with fresh foods, first. Limit eating foods from a box or bag as this will reduce your intake of sodium, sugar, and trans-fats. Hydration is important at every age. Be sure to drink more water and less soda and alcoholic beverages to support optimal health in your fifties.
Tip #6. Supplement Your Diet.
There are specific nutrients, and different amounts of nutrients, that men and women need in their 50s.
The reason for this is that aging bodies tend to not absorb nutrients as well as when we were younger, or because you aren’t eating a balanced diet to provide essential nutrients. Check with your healthcare provider (or a naturopathic doctor) to discuss your eating habits and whether or not you need to supplement your diet with these nutrients: calcium, magnesium, fiber, vitamin D, vitamin B-6, vitamin
B-12, probiotics, and Omega-3 fatty acids. You may also need more protein in your diet.
Tip #7. Physical activity is part of your lifestyle.
Daily physical activity is preventive medicine, helping to protect the heart, lungs, muscles, bones, and joints. Your 50s is the ideal time to participate in gentle, weight-bearing activities to help minimize bone loss. If you haven’t exercised for a long time, consult with a fitness professional who can help you
follow the physical activity guidelines for older adults: Move your body in a way that you enjoy for 30 minutes, five days a week.
Tip #8. You have strong social connections.
Research clearly shows that social connections are crucial to mental health. Staying socially connected reduces loneliness, which the US Surgeon General has stated is as deadly as smoking! Look for ways to engage with people of all ages and in different settings. If your family and friend circle is small, consider
volunteering in your community or serving as a mentor in order to build connections.
Your fifties can be the beginning of the prime of your life, but only if you are taking steps to preserve your health. A healthy lifestyle routine, such as we’ve outlined here, can help slow down the aging process so that you can be well, feel great, and enjoy more of what matters most in your life!
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