As a woman over 50, I am sometimes aggravated by all the headlines shouting at me to buy the hottest new supplement that will fix my perimenopausal issues, or the pants that will make me look like I’m 20 again. No thanks—I think I can choose my own pants, and I’m just not a fan of unsolicited advice. But when it comes to being healthy and preventing illnesses that will get in the way of me being a healthy and happy person for years to come, I’m all ears.
To learn more about the habits that really will make the difference for women my age, I turned to longevity-focused health experts Kelly Jones, MS, RD, CSSD and Dr. Pooja Gidwani, MD, MBA.
Kelly Jones, MS, RD, CSSD, performance dietitian for athletes and active families
Dr. Pooja Gidwani, MD, MBA, double board-certified concierge physician focused on longevity and health optimization
01 of 06
Eating Prunes
Not only do they keep you regular, they’re also a bone-building superstar. Prunes contain vitamin K, potassium, and phenolic compounds which work together, helping form healthy bones, absorb calcium, and reduce inflammation.
If you’re a woman over 50, bone health needs to move to the top of your priority list, whether you like it or not. “During perimenopause, hormonal shifts result in the fastest decline in bone mineral density a woman will experience in her lifetime,” Jones says. “Whether experiencing perimenopause or in menopause, women 50+ should prioritize both nutrition and movement in order to preserve bone mineral density to reduce the risk of osteoporosis.” Jones likes to enjoy prunes about 15 minutes before a workout, when she needs a quick burst of energy. Prunes are also excellent in energy bites, smoothies, and yogurt bowls.
02 of 06
Drinking Coffee
True, coffee is life. But it also helps stave off conditions related to memory loss, making that daily cup or two of joe an essential tool in your anti-aging basket. In addition to caffeine, coffee also serves up a venti cup’s worth of phytochemicals, including chlorogenic acid and polyphenolics.
While coffee drinkers can feel fabulous about reaping the rewards of their morning cup or two, however, it’s smart to have a coffee cut off time, such as 2 p.m. to ensure your sleep doesn’t get sacrificed. Along with all the health benefits mentioned above, Jones adds that the caffeine in coffee and other beverages boosts athletic performance and mental focus during exercise. Just another reason for a refill.
03 of 06
Lifting Something Heavy
A shocking 20% of women over 50 have osteoporosis due in part to a drop in estrogen after menopause. Osteoporosis increases your risk of fractures, but strength training is an effective way to fight bone loss and improve bone density.
While I love using my Peloton app for strength workouts, I wanted to know if I was getting a similar payoff by hauling bags of mulch around my backyard and schlepping those Trader Joe’s hauls. Jones recommends doing both formal weight training, as well as “functional daily movement,” such as lifting those bags of groceries and household items.
To ensure you’re working on balance as much as bone strength, Jones suggests working on all planes of motion, not just front and back. For example, instead of simply doing front lunges, also make sure to do lunges to the back and the side, “in order to build strength in smaller muscles and tendons that support your joints.”
04 of 06
Flossing
As the daughter of a dentist, I’ve always taken gum health seriously. But I was still surprised at a recent trip to the dentist when I saw a graphic linking gum health to overall health.
As we get older, our gums become more fragile and prone to gum disease thanks to lower estrogen levels. That inflammation can allow bacteria to enter the bloodstream via our gums. “That ongoing inflammation is linked to heart disease and stroke, and several studies now show an association between periodontal disease and cognitive decline, including dementia,” Gidwani says. She recommends prioritizing daily flossing and trips to the dentist to protect your heart, as well as your brain.
05 of 06
Scheduling Health Checks
Have you done all the screenings you’re supposed to? Colonoscopies, breast exams, yearly physicals, skin checks, and bone density scans are all recommended for women over 50. Dr. Gidwani also recommends the following:
A comprehensive eye exam to screen for glaucoma and macular degeneration
A hearing evaluation to screen for loss. Hearing loss has been linked to faster cognitive decline and social isolation.
Dental and gum health checks. As mentioned above, poor oral health is linked to various diseases, including heart disease.
Comprehensive lab testing. These include cholesterol panels, fasting glucose and insulin, kidney and liver function, vitamin D levels, micronutrient levels, and markers of inflammation such as C reactive protein (CRP). For many women, assessing key hormones provides additional insight into symptoms and long‑term risks.
Immunizations. Getting the shingles vaccine (Shingrix) is recommended for women and men at age 50. Dr. Gidwani also advises reviewing your other vaccines and boosters with your doctor, including pneumococcal, Tdap, influenza, and COVID. If you have time to book a salon appointment, you can book a doctor’s visit!
06 of 06
Daily Morning Walks
Researchers at Northwestern University found that getting 20 to 30 minutes of light in the morning corresponded to a lower BMI. This was independent of a person’s physical activity level or caloric burn. Indeed, Dr. Gidwani agrees that being an early bird is a smart way to take advantage of our natural circadian rhythm, the internal system that regulates sleep, metabolism, and hormone release. She clarifies that one of the key hormones under control of our circadian rhythm is cortisol—the stress hormone. It normally follows a pattern of “rising sharply in the morning to help you wake up, feel alert, and mobilize energy, then gradually tapers throughout the day to allow melatonin to peak at night,” Gidwani says. “When your eyes are exposed to natural light early in the day, it reinforces this rhythm.”
What if you don’t live in a sunny state? That’s OK. Research supports getting out for 10-15 minutes, even on cloudy days.
Hopefully these habits help you feel empowered to take control of your health. Both experts agree that just getting started with any of these habits is a smart step in the right direction, hopefully in the early morning, with direct sunlight and a friend who makes you smile.
Read the original article on Real Simple
