By the time you reach your 50s, you may feel healthy and strong or you may have begun to experience the diminishing effects of aging. Either way, this is when some things that you’ve heard for decades begin to take on more importance, like eating more fruits and vegetables, getting regular physical activity and adequate sleep. Other things like annual checkups and lab work with your health provider may also come into focus if they weren’t already a part of your regimen.
Although there are many serious medical conditions that are viewed as being associated with aging, a healthy lifestyle and appropriate medical consultation can lower (and in some cases reverse) your risk of these medical conditions. Aging does not mean that things have to begin falling apart. Consider these 13 suggestions that will help you to stay strong and active, in your 50s and beyond.
Staying Physically Healthy:
- Eat healthy. Choose nutrient dense foods and avoid added sugar and excess salt. Try plant-based whole foods that have been scientifically proven to have superior nutritional benefits for overall wellbeing.
- Maintain a healthy weight. More than 40% of adults over 40 years old are clinically obese. If you’re unable to reduce your weight on your own, talk with a health professional about finding a safe strategy for you.
- Build strength. Regular physical activity is vital for good health, especially as you age. Aerobic exercise is important, but don’t forget to build your muscles. One study on seniors found that genetic changes in their cells occurred when they engaged in regular strength training. This resulted in their muscles becoming more like people in their 20s.
- Protect your bones and joints. As you age, your joints and bones can become stiffer and more brittle. You can slow this process down (in some cases reverse it) by losing weight, staying hydrated, and choosing exercises that strengthen your bones and joints, and relieve stiffness (such as flexibility, strength, and aerobic training). Don’t forget to take care of your feet. Always wear shoes that will give you the support and comfort you need.
- Avoid alcohol and tobacco. Alcohol and tobacco have long been proven to be cancer-causing agents. What you were able to get away with in your 20s, 30s, and 40s may not work any longer. As you age, your body (and mind) begins to lose resilience unless you’re on a strict healthy lifestyle. Giving up these substances can add powerful wellness benefits to your life.
- Schedule screenings. If you have a family history of illness or you yourself have been dealing with health challenges for some time, it is important to get appropriately scheduled checkups with your health professional. As you incorporate more healthy habits you will want to know your heath status and observe how it improves with good habits.
- Work on balance. Preventing falls is a major part of aging safely. Doing balancing exercises such as just standing on one foot while you brush your teeth can train you to stay steady on your feet.
- Get adequate rest. Studies reveal that 7 to 8 hours of sleep per night is needed for both physical and mental wellbeing. If you’re getting less than this, you may consider some strategies to increase your sleep, such as cutting out stimulants like caffeine, and eating a lighter meal in the evening — or better yet, no evening meal at all.
Staying Mentally Healthy:
- Manage stress. Decades of poor lifestyle habits can lead to more stress and less resilience as you age. You can, however, boost your ability to effectively manage stress with physical exercise, good nutrition, adequate rest, prayer, and deep breathing practices.
- Prevent dementia. Having good blood circulation throughout your body, including your brain, is critical. Healthy choices like exercise, maintaining a healthy weight, quitting tobacco and alcohol, all help to lower your risk.
- Fight depression. Changes in mood can be a problem as we get older. Menopause or other life events can contribute to depression and other mental health issues. In addition to regular exercise, good nutrition and consulting your health professional may help your overall well-being and mental health.
- Keep learning. Continuing your education can slow cognitive aging too. Take courses online or visit the adult education center at your local college. Learn a musical instrument or new language. Pick up a hobby. Challenge yourself by memorizing poetry or portions of Scripture.
- Be social. Spend more time with family and friends. Studies show that people who stay socially engaged with others are less likely to have memory problems. Try becoming more involved with your church or volunteering for an organization.
Growing older can be a rewarding experience. If you take care of your body and mind by making choices that help you to thrive, you can age with grace.
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