Contributed by: Healthians Team
Introduction
Crossing your 50s is both an exciting and intimidating milestone. Your body changes a lot during this phase of life — and that can be really overwhelming.
But doing the things that will set you up to be strong and feel great in the future can help make these transitions easier.
With that in mind, we’re breaking down some habits you should start, to help keep your health in optimal shape when you’re 50—and way beyond.
Learn what you need to do more of — to seriously take stock of your lifestyle habits, and make some change —and what to cut out—anxiety, alcohol, bad relationships—when you hit this important milestone.
Don’t skip breakfast
The metabolism rate slows down by 2% in the fifties. So eating first thing in the morning is critical because the metabolism rate is at its highest in the morning.
If you skip this meal, you’ll probably wind up eating more calories overall because you’ll be so hungry by the time you do eat.
Exercise
Doing exercise regularly is very important now … and later. It helps preserve muscle mass as you age and improves the density of your bones, thus reducing the risk of osteoporosis.
Aim for at least 30 minutes of workout daily. You don’t have to necessarily lift heavy weights or grind through high-intensity interval workouts.
Instead, aerobic exercises—which are generally low-to moderate-intensity exercises like jogging and cycling—are great as you get older.
Take calcium and vitamin D
Calcium is necessary for maintaining bone density and vitamin D is important to enable the body to absorb calcium.
So, to increase bone mineral density (BMD) and ease the symptoms of menopause, you need to take foods rich in calcium and vitamin D such as milk, yoghurt, cheese, salmon etc.
Get plenty of the minerals now, by eating foods like yoghurt, almonds, okra, kale, cabbage, broccoli, and Brussels sprouts and broccoli, to lay the foundation for healthier bones down the road.
Eat protein-rich foods
During your fifties, it’s a good idea to pump up the protein intake.
Protein helps to regulate levels of mood-lifting neurotransmitters in the brain, which in return enhances calmness, improves mood and helps with symptoms of depression and poor memory.
Foods like fish, dairy products, eggs and legumes like beans and lentils are excellent sources of protein.
Get lots of sleep
Maybe you got along with four hours a night when you were 40, but your body can’t take that abuse in this decade of life.
Getting too little shut-eye puts you at risk for mental exhaustion and physical problems both now and in the future.
You should get at least 7 to 8 hours of sleep each day and maintain a regular sleep schedule as well.
Schedule vital health checks
In the fifties, health check-ups start to count.
Not only are these sessions a terrific time to check in with your doctor about any health issues that are affecting you, but they also allow you to get evaluated for blood pressure, diabetes, cholesterol, thyroid, and so on, which are important to know as you enter your 50s.
Eat often
Many women find themselves frequently hungry during this phase.
Eating smaller, healthier meals at regular intervals can help to keep your metabolism and energy levels high.
According to research, this kind of eating pattern appears to be the greatest way of boosting your body’s fat-burning potential and dealing with your mood swings and other menopause symptoms.
Take mental time-outs
Many women experience mood fluctuations as menopause symptoms.
This can be due in part to bodily changes, such as lower levels of oestrogen and progesterone.
Your 50s are the perfect time to leave your cares and worries behind and embrace life.
Force yourself to take a mental break when you feel overloaded with sadness, or can’t sleep or concentrate.
Try relaxation techniques such as yoga, tai chi, meditation, and massage.
Take that trip you’ve always wanted to go on. Even a short stroll at a comfortable pace can work wonders on your emotional well-being.
Final thoughts
Entering the 50s is just another natural biological stage in life.
It’s important to recognize that you’re not alone; there are others who are also experiencing the unique challenges of this transition.
So, instead of heading into your 50s with a sense of dread, reinvent yourself and move out of the so-called middle-age scenario.
Also, it’s a wise move to opt for regular health checkups to keep an eye on your overall health.
These health checks enable you to keep an eye out for triggers that can take your health for a toss and take preventive measures if anything off pops up.
