Some people say 50 is the new 40. Whether that's true or not, women over 50 can use this milestone as a chance to take stock of their health and lifestyle and, where necessary, consider some healthy changes.
For example, it is never too late to quit smoking and get some benefits from quitting.
Nutrition tips for women over 50 It's a simple recipe for optimal ageing: good nutrition plus regular exercise. As a woman ages, her body naturally loses muscle -- and body fat accrues more easily. Triggering these changes are alterations in a woman's hormonal balance. Good nutrition and exercise don't just help maintain muscle strength and keep weight under control, they also help a maintain good heart and bone health - helping reduce the risks of heart disease, stroke, type 2 diabetes, some cancers, a broken hip because of osteoporosis, even the onset of Alzheimer's disease. Those risks increase with family history, inactive lifestyle, and a poor diet.
Nutrition and anti-ageing secrets
- Keep weight gain at bay: Cut back on calories, get regular aerobic exercise, and do strength training -- like lifting hand weights. The more muscle the body has, the more calories it can burn. There's an added bonus: tummy fat melts away when you exercise.
- Keep bones strong: Get adequate calcium and vitamin D. The NHS says Vitamin D helps control the amount of calcium and phosphate in your body, which are needed to keep your bones and teeth healthy. While the body can synthesise vitamin D from sun exposure, as it ages it is less able to process this vitamin D.
- Prevent heart disease and more: Enjoy the bounty native to Mediterranean countries -- plenty of seafood, vegetables, fruits, whole grains, beans, and olive oil. Red meats are eaten less often and wine is consumed in low to moderate amounts. The good nutrition found in a Mediterranean-style diet is thought to help maintain heart health, because it is low in calories and fat, especially trans fats and saturated fats.
Healthy nutrition basics
- Take a daily multivitamin for your age group, after seeking medical advice. These can compensate for gaps in your nutrition. Women over 50 need less iron than younger women.
- Boost calcium and vitamin D. Milk and low-fat dairy produce, such as yoghurts have calcium, and some are also fortified with vitamin D. If you are lactoseintolerant, try lactose-free varieties of milk, hard cheese, and yoghurt, fortified products like orange juice, tinned salmon, broccoli, beans and peas. Consider seeking medical advice about taking a daily calcium supplement if there's not enough calcium in your diet.
- Eat more fruit, vegetables, whole grains and beans. These will give you plenty of antioxidants, more fibre and less sodium.
- Get enough fibre. Whole wheat pasta, cereals, and breads, oatmeal, brown rice, popcorn, and fresh fruits and vegetables are all high in fibre.
- Eat the right proteins. Get a balance of lean protein (like skinless chicken), fatty fish like salmon (with omega-3 fats), and vegetable protein.
- Enjoy a vegetarian meal a few times a week. A plant-based diet is low-calorie and high in vitamins, minerals, and antioxidants.
- Cut salt intake. Too much salt is linked to high blood pressure.
- Choose fats wisely. And keep them to a minimum. Avoid trans-fats and saturated fats, like those found in butter, margarine, salad dressing, fried foods, snack foods, and sweets. "Good fats" include many vegetable oils like olive oil, some nuts, and fish like salmon and tuna.
- Curb sweet food and drink. Limit the soft drinks, sugar, and sweets; they can be loaded with calories and contain few nutrients.
- If you want to do your part to keep your body vibrant, strong, and healthy, make these simple steps for good nutrition a part of your life as you get older.
But stress can be positive, keeping us on our toes. Stress becomes negative when we continually face challenges without relief. Tension builds in the body, causing an assortment of physical problems -- such as headaches, upset stomach, chest pain, and sleep problems.
For women over 50, the effects of chronic stress are compounded. Your body isn't as resilient as it once was, so it needs better maintenance -- a healthier lifestyle -- to repair itself. Face it: It's time to reduce stress.
But stress can be positive, keeping us on our toes. Stress becomes negative when we continually face challenges without relief. Tension builds in the body, causing an assortment of physical problems -- such as headaches, upset stomach, chest pain, and sleep problems.
For women over 50, the effects of chronic stress are compounded. Your body isn't as resilient as it once was, so it needs better maintenance -- a healthier lifestyle -- to repair itself. Face it: It's time to reduce stress.
For women over 50, the effects of chronic stress are compounded. Your body isn't as resilient as it once was, so it needs better maintenance -- a healthier lifestyle -- to repair itself. Face it: It's time to reduce stress.
How to reduce stress and achieve emotional balance
- Exercise regularly. Exercise reduces stress, improves mood, and boosts overall health. It also helps you sleep better.
- Build a support system. Women’s groups, book clubs, exercise or dancing classes, swimming clubs, ramblers groups, choirs or drama societies can help reduce stress by building solid friendships that can offer you a sense of security, warmth and connection.
- Keep a positive attitude. Look for the silver linings and good news.
- Let go of negatives. Accept that there are things you cannot control.
- Be assertive instead of aggressive. Instead of becoming angry, defensive, or passive, assert your feelings, opinions, or beliefs.
- Find ways to relax. Learn to meditate. Try relaxation tapes and CDs. Listen to the music of classical composers or jive to rock and roll if that’s what’s suits you.
- Develop new interests. Having a sense of adventure can help you reduce stress. Tune in to your dreams. Find things to be passionate about. Find a hobby. Be creative!
- Get enough rest and sleep. When you're under stress, your body needs time to recover. Give it the rest it needs.
- Eat healthy, balanced meals. Your body needs good nutrition to fight the effects of stress. Also, don't rely on alcohol to calm your anxiety.
- Take up volunteer work. When you commit to helping others, you find a sense of purpose. You take the focus off yourself, but you achieve a feeling of accomplishment.
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