Age is Just a Number: Health Tips for Women Over 50

Tips for Healthy Aging

Adopting and maintaining a few key habits can help women over 50 live longer, healthier lives:

Be physically active. Many women may gain weight before, during, and after menopause which often occurs between ages 45 and 55.¹ This weight gain may be caused by declining estrogen levels.² Regular exercise benefits the heart and bones, helps control weight, and can improve your mood.³

Eat healthy foods. A healthy diet can help counter the symptoms of perimenopause and menopause and prevent many chronic diseases and different types of cancers.⁴ The intake of preventive nutrients essential in menopause includes vitamin D, vitamin C, B vitamins, protein for energy, and calcium.⁵

Get quality sleep. All adults need seven to nine hours of quality sleep each day.⁶ Women may be particularly vulnerable to insufficient sleep duration and quality after the menopausal transition.⁷ To achieve better sleep, follow a regular sleep schedule, and avoid naps late in the day as this may keep you awake at night.⁸

Maintain social connectedness. The quantity and quality of social contacts and interactions with people are important for women during menopausal changes.^{9, 10} Actively engaging with family, friends, and your community in a positive way can influence your health and well-being.

Manage your stress. Research revealed that women in the early perimenopausal phase may experience higher stress levels.¹¹ Learning to cope with stress with meditation techniques, physical activity, and by participating in activities you enjoy will help you, the people you care about, and those around you to quickly recover from life stressors.¹²

Limit or avoid alcohol and don't smoke. Smoking and heavy alcohol consumption increases the risk of depression in premenopausal women;¹³ and postmenopausal women who smoke have lower bone density.¹⁴ You can gain substantial health benefits when you limit or avoid alcohol and quit smoking.

Women over 50 years can enjoy life to the fullest and do the things they value when they put healthy habits into everyday practice.