When you are in your 50s, your body starts undergoing some changes. You will not be as energetic as you were in your 20s or 30s and you will not be able to eat all the sugary snacks or fried foods like you used to. Your 50th birthday is not just a milestone birthday. You have to face the fact that you are getting older and that your body needs a lot more care and attention. At this age, you have to start making some important health choices so that you live a long and healthy life. Here are a few crucial health tweaks you should make in your 50s.
1. Watch What You Eat
When you are in your 20s or 30s you can probably get away with eating anything you want and all you have to worry about is a little weight gain, which you can probably shed by hitting the gym. But, in your 50s there are other things, in addition to weight gain, you need to worry about when you eat unhealthy foods, like diabetes, high cholesterol, heart diseases, nutritional deficiencies, and high blood pressure. Plus, it becomes extremely difficult to shed the excess weight because of your metabolism slowing down. You need to make sure the food you eat contains plenty of fiber and proteins for your muscles. Potassium is also another key nutrient for your body as you get older as it decreases your blood pressure and the risk of stroke. Stay hydrated by getting your fill of water throughout the day and get rid of all sugary drinks from your diet as they increase the risk of heart diseases. Try sticking to foods that are fresh instead of processed ones.
2. Start Exercising
If you already exercise, then keep it up and if you don’t, then starting exercising will do wonders for your health. It can help you manage many common chronic diseases like osteoporosis, diabetes, heart diseases, and obesity. You don’t have to run many miles or lift heavy initially. Just start by following simple exercise routines that raise your heartbeat and slowly increase the duration and intensity of the exercise. You will need at least 150 minutes of moderate-intensity aerobic physical activity each week. Do not ignore strength training as your muscle mass decreases as you age and strength training is the best way to retain and build muscles. You can also opt for yoga to help you relax and tone your body.
3. Nap Your Stress Away
When you are stressed, the hippocampus of your brain, which is responsible for processing long-term memory and emotional responses gets damaged. Though exercise and yoga are great ways to reduce stress, sometimes all you need is some extra rest during the day as your body may not be as strong or energetic as it used to be. Sleep well at night and take short naps throughout the day to combat stress and to give your body the rest it needs.
4. Take Care Of Your Skin
As you age, your skin starts changing. It loses its elasticity and becomes prone to wrinkles, age spots, and dryness. Consult a dermatologist and start following a proper skincare routine. If you do not have the habit of applying sunscreen, it’s still not too late to start. Applying sunscreen on a daily basis will prevent your skin from getting further damaged by the sun. Unlike men, women tend to lose hormones when they go through menopause, which results in age-related skin issues. So it is more important for women to take care of their skin diligently.
5. Exercise Your Brain
With age, your mental health starts to decline. It is important to stay sharp by performing some mental exercises regularly. You can learn a new language or a new skill, solve puzzles, or take on a hobby that is mentally stimulating. Challenging your brain will strengthen the networks in your brain and will help preserve mental functions. Physical exercise also helps maintain and improve the health of your brain.
It is also very important to keep visiting the doctor regularly to get screened for various diseases and complications that can occur with old age. If you do have any health complication, the sooner you know the better.
