Being a 50 year old woman is not a curse, but a blessing. You have lived half a century, experienced many joys and sorrows, learned many lessons and gained many insights. You have wisdom, maturity and grace that younger women may not have. You have a lot to offer to yourself and the world.
But being a 50 year old woman also comes with some challenges. Your body is changing, your hormones are shifting, your health is more vulnerable, your mood is more fluctuating, your confidence is more fragile. You may feel invisible, outdated, unattractive or irrelevant.
How can you embrace your 50s as a woman and make the most of this stage of life? How can you take care of your physical, mental and emotional well-being? How can you boost your self-esteem, happiness and fulfillment?
In this blog post, we will share some tips and advice for women over 50 who want to live their best lives. We will cover topics such as:
- How to keep your brain healthy and sharp
- How to cope with mood changes and mental health issues
- How to strengthen your immune system and prevent infections
- How to protect your bones, muscles and joints
- How to maintain your hearing and vision
- How to nourish your skin and hair
- How to dress with style and confidence
- How to stay active and fit
- How to enjoy your sexuality and intimacy
- How to pursue your passions and hobbies
- How to connect with others and build meaningful relationships
Let’s get started!
How to Keep Your Brain Healthy and Sharp
Your brain is one of your most precious assets. It allows you to think, learn, remember, communicate, create and enjoy life. But as you age, your brain function may decline due to natural aging, genetic factors, health conditions or lifestyle habits.
According to WebMD1, you’ll go into your 50s with more brain function than you had when you were 25. While it may dip a little around age 55, don’t dwell on that. Some experts believe that thinking you’ll mentally slow down as you age may make it so.
One way to help preserve your brain power (and memory) is to follow a Mediterranean diet that’s rich in fruits, veggies, whole grains, and healthy fats like olive and canola oils. These foods contain antioxidants, vitamins, minerals and omega-3 fatty acids that protect your brain cells from damage and inflammation.
Another way to keep your brain healthy and sharp is to challenge it with mental activities that stimulate different regions of the brain. For example, you can:
- Read books, magazines or articles on topics that interest you
- Learn a new skill or language
- Play games or puzzles that test your logic, memory or creativity
- Listen to music or podcasts that inspire or educate you
- Write a journal, blog or story that expresses your thoughts or feelings
Of course, don’t forget to have fun while you’re at it. Laughing, joking and having a sense of humor are also good for your brain.
How to Cope with Mood Changes and Mental Health Issues
Your mood is another aspect of your well-being that can be affected by aging. As a 50 year old woman, you may experience hormonal changes due to menopause that can cause fluctuations in your emotions. You may feel irritable, anxious, depressed or stressed more often than before.
Additionally, you may face some life challenges that can impact your mental health. For instance, you may:
- Deal with health problems or chronic pain
- Lose a loved one or go through a divorce
- Care for aging parents or grown children
- Face financial difficulties or career transitions
- Struggle with loneliness or isolation
These situations can be overwhelming and stressful. But they don’t have to ruin your happiness or peace of mind. There are ways to cope with mood changes and mental health issues in a healthy and positive way.
First of all, acknowledge your feelings and don’t judge yourself for having them. It’s normal and natural to feel sad, angry or scared sometimes. But don’t let these emotions take over your life. Instead, try to find healthy outlets for them. For example:
- Talk to someone you trust about how you feel
- Seek professional help if you need it
- Join a support group or online community of people who share similar experiences
- Practice relaxation techniques such as deep breathing, meditation or yoga
- Express yourself through art, music or writing
Secondly, focus on the things that make you happy and grateful. There are many reasons to celebrate your life and yourself as a 50 year old woman. You have accomplished a lot, overcome a lot and grown a lot. You have strengths, talents and gifts that are unique and valuable. You have people who love you and support you. You have dreams and goals that are still worth pursuing.
To boost your mood and self-esteem, try to:
- Make a list of your achievements and qualities
- Treat yourself to something you enjoy or deserve
- Do something nice for someone else
- Volunteer for a cause you care about
- Learn something new or try something different
Finally, don’t forget to take care of your physical health as well. Your body and mind are connected, and what affects one affects the other. By keeping your body healthy, you can also improve your mood and mental health.
Some simple tips to take care of your physical health are:
- Eat a balanced and nutritious diet
- Drink plenty of water and limit alcohol and caffeine
- Get enough sleep and rest
- Exercise regularly and moderately
- Avoid smoking and drugs
How to Strengthen Your Immune System and Prevent Infections
Your immune system is your body’s defense mechanism against viruses, bacteria and other foreign invaders. It helps you fight off infections and diseases. But as you age, your immune system becomes slower and weaker. It’s also more likely to attack itself by accident. And your body no longer makes as many “fighter” cells to destroy infections as it used to.
Because of this, you’re more likely to get sick with the flu, pneumonia, tetanus or other illnesses. You’re also more vulnerable to complications or serious outcomes from these infections.
To strengthen your immune system and prevent infections, you need to:
- Get vaccinated against common diseases such as the flu, pneumonia, shingles and COVID-19
- Wash your hands frequently and thoroughly with soap and water
- Avoid touching your eyes, nose and mouth with unwashed hands
- Stay away from people who are sick or have symptoms of infection
- Clean and disinfect frequently touched surfaces in your home or workplace
- Wear a mask or face covering when in public or around people who are not from your household
- Boost your immunity with foods that are rich in vitamin C, zinc, selenium and probiotics
How to Protect Your Bones, Muscles and Joints
Your bones, muscles and joints are the foundation of your body. They support your posture, movement, balance and strength. But as you age, they also deteriorate due to natural wear and tear.
According to WebMD, when you’re younger, your body swaps out worn-down bone cells with new, strong ones. By the time you’re in your 50s, you have more broken-down bone cells than can be replaced. This means your bones naturally get weaker.
To protect them, eat foods that are high in calcium and vitamin D. Calcium is the main mineral that makes up your bones, while vitamin D helps your body absorb calcium. Some good sources of calcium are dairy products, leafy greens, nuts, seeds and fortified foods. Some good sources of vitamin D are fatty fish, egg yolks, mushrooms and sunlight.
You also need to exercise regularly to keep your bones strong. Weight-bearing exercises such as walking, jogging, hiking or dancing put pressure on your bones and stimulate them to grow denser. Resistance exercises such as lifting weights or doing push-ups or squats also help build muscle mass and protect your bones from fractures.
Your muscles also lose mass and strength as you age. After you turn 50, you start to lose muscle at a faster rate. Your physical strength can get weaker too.
The best way to stop this slide is to lift weights or do strength training exercises like lunges and squats 2 to 3 times a week. Not only will you build more lean muscle mass, but you’ll also improve your sense of balance, which will come in handy as you get older.
Your joints are the places where two bones meet. They allow you to bend, twist and move your limbs. But they also suffer from aging. The tissue and cartilage that cushion your joints begin to thin over time, and you’ll feel the effects of this in your 50s.
To stave off joint pain and arthritis, start with your posture. When you slouch, you put pressure on your joints. And keep an eye on your weight, since extra pounds can put pressure on your joints too. Also, drink lots of water. When you’re thirsty, your body pulls fluid from joint tissue.
Another way to protect your joints is to stretch regularly. Stretching helps keep your muscles flexible and prevents them from pulling on your joints. It also improves your range of motion and reduces stiffness.
You can stretch before or after exercise or anytime during the day when you feel tight or tense.