As you move from your 40s to your 50s, the signs of aging become more apparent in the way you feel, how you move, and in the way you handle stress. This does not mean that you cannot age healthily and retain some youthful vitality in body and mind. There are ways to keep the aches and pains at bay, maintain mental sharpness, and keep your body fit as you age. So read on and follow our top 8 tips for living healthily and aging well in your fifties.
What happens in the body when you’re fifty?
For most of us, the aging process begins sometime after age 30. Age-related physical and mental changes are usually slow and subtle. You may not feel like you’re getting old or notice the signs of aging until after age 40. Unless of course you have neglected your health and well-being or have a history of serious illness.
In general, the bodies of both men and women become less physically and emotionally resilient with age. After the age of 50, several noticeable changes are visible in your body and mind:
- Lower energy level
- Get tired more easily after exertion/the demands of life
- More susceptible to colds and longer recovery time after illness
- Loss of strength, agility and flexibility
- Joint stiffness, back pain, muscle tension
- Changes in weight and 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
- Changes in mood and emotional resilience
Some of these changes will be due to hormonal fluctuations, such as the loss of estrogen during menopause
and declining testosterone levels. New research also points to another underlying cause of why we age:
Inflammation.
Blame it on inflammation!
Age-related changes occur due to inflammatory responses that occur in the body over time and affect
all major physiological systems: the immune system, the nervous system, the cardiovascular system, the musculoskeletal system and the endocrine system. That means everything from the brain and nerves to the muscles and bones, heart, lungs and metabolism deteriorates. You begin to feel less resilient to the stresses of life, environment, illness, and so on. What exactly this “inflammatory process” looks like for each person (how quickly you age and what symptoms you experience) depends on your genetics, disease history, and lifestyle habits.
Signs You Are Aging Well:
Aging well means living a rich, meaningful life. There are people with perfect blood pressure and a perfect exercise regime who are miserable, and there are people who get around well in their wheelchairs. In 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 research
Make an appointment with your healthcare provider for age-specific health screenings for women and men. A lung cancer screening may be essential for you, especially if you have been a smoker (or still smoke but are trying to quit) or if you have been exposed to environmental toxins 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 50s.
Tip #2. Train your brain.
In our 50s we may work less in our chosen profession, but that doesn’t mean our brains stop working! Mental stimulation is essential to protect the brain against age-related decline and premature 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.
You may find yourself taking on the responsibility of caring for an aging parent sometime in your 50s. If you have a family of your own, you may not have enough time for yourself. Make sure you make time for intentional self-care by building mindfulness practices into your day. Mindfulness exercises have been shown to help ‘reset’ your brain, your mood and your energy levels. This could be meditation, yoga, mindful walking, or simply spending time in nature in a nearby park or
your own backyard. Mental well-being will also get a boost if you keep up with activities you enjoy – whether that’s an exercise routine, reading or pursuing a hobby such as gardening or painting.
Tip #4. You sleep at least seven hours a night.
Research shows that sleep routines take a dip around the age of 40. If you don’t have a sleep routine, it’s not too late to create one. Remember that healthy sleep for older adults is not just about the number of hours you sleep, but also about the quality of the hours you sleep. A sleep routine includes a bedtime routine such as a warm bath or skin care routine, darkening the room and keeping the temperature cool, and
going to bed and waking up at set times every day. It is especially important to avoid using digital devices within two hours of bedtime and not to take them into the bedroom.
Tip #5. Eat fresh, whole foods.
A healthy diet is essential for good health at any age. A colorful diet, full of a variety of fruits, vegetables, lean proteins and whole grains, is essential for the body and mind. Fill your groceries
cart with fresh food, 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 any age. Make sure you drink more water and less soda and alcoholic beverages to support optimal health in your 50s.
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 not to absorb nutrients as well as when we were younger, or because you don’t eat a balanced diet to get essential nutrients. Talk to your healthcare provider (or a naturopathic doctor) to discuss your eating habits and whether or not you should 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 and helps protect the heart, lungs, muscles, bones and joints. Your fiftieth is the ideal time to participate in gentle, weight-bearing activities to help minimize bone loss. If you haven’t exercised in a long time, consult 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 for mental health. Staying socially connected reduces loneliness, which the US Surgeon General has declared is as deadly as smoking! Find ways to connect with people of all ages and in different environments. If your circle of family and friends is small, consider it
volunteer in your community or serve as a mentor to build connections.
Your fiftieth birthday can be the beginning of your prime, but only if you take steps to maintain your health. A healthy lifestyle, like we’ve described here, can help slow the aging process so you feel better, feel great, and enjoy what matters most in your life more!