Enter the 50th year of your life, and things change completely for women. The golden jubilee marks the beginning of a new phase in life that ushers in not only a myriad of health issues physically but mentally and emotionally as well. Women go through various symptoms of menopause in this decade, and coping with these symptoms is a humongous challenge in itself.
Although hitting the 50s is a milestone, you may start feeling the effects of aging if you have not taken care of your health by this time. As much as it is important to look after your health and wellbeing in the earlier years, the 50s will decide your course in later life in terms of health as well as general well-being.
Now is the time to gear up and participate more actively towards a healthier future.
Here are the common health issues that crop up during this decade and certain tips to help you maintain your health and promote it further.
Health Challenges For Women In Their 50s
High blood pressure
With increasing age, your blood vessels start depositing fat tissue around them and become inflexible. This decreases the diameter of the blood vessels and increases the pressure that the blood exerts on the walls of the vessels causing an increase in the blood pressure. It may also progress to worse heart conditions.
Diabetes
If you are someone with a history of diabetes in your family, you may be prone to the same. The symptoms may start appearing now or if already seen may further aggravate if not taken proper care of. Diabetes may further lead to various other conditions like kidney disease, hearing impairment, blindness, and other problems.
Obesity
An increase in weight is very common during this age as you may not be willing to work out for a majority of reasons like generalized lethargy, being caught up in other commitments, not considering health as an important aspect to work on, etc. Obesity itself will lead to many lifestyle diseases like the above and is a major contributing factor to several debilitating and deadly diseases like arthritis, stroke, etc.
Osteoarthritis and osteoporosis
Natural wear and tear of the joints caused by day-to-day activities over the years may lead to their swelling and inflammation. Genetics and lifestyle also contribute to osteoarthritis. Osteoporosis is another age-related condition seen in women in which the bones become weak and brittle. This may cause trauma and fracture bones easily. Bone healing is also delayed during this age.
Vision problems
It is the most common symptom of aging, not only in women but even in men. It becomes difficult to read and focus on the smaller script. Conditions like glaucoma, cataracts, and dry and itchy eyes are usually seen during these years. Early detection helps in reducing the severity of these issues.
Mental issues
Along with the physical issues, there are also mental challenges that may be faced by women during their 50s. Now the children are all grown up and may have started their respective families, moved out of the house for future prospects, or been busy in their jobs. This leads to feelings of loneliness, anxiety, depression, etc. Losing one’s sense of purpose and struggling with how much time has passed and how much there is still to be achieved may add to these miseries.
Tips To Deal With These Health Challenges
Be physically active
Start with a workout you feel comfortable with. Try walking short distances or 30-45 minutes of moderate-intensity exercises. But make it a point of being consistent. Include a variety of workouts in your routine to increase your physical strength and stamina. The aim here is not to make a good body to just keep moving! Remember to not overdo too, anything that hurts should be stopped immediately.
Maintain a healthy weight
This will reduce your chances of suffering from or aggravating those lifestyle diseases. Make healthy food choices for the same. Eat plenty of fruits and vegetables. Cut down on salt intake and packaged foods. Completing your protein requirement is imperative. Supplementation may benefit provided you are consistent with it and take it as recommended by your physician. Keep the usage of alcohol limited and say no to smoking.
Stay mentally healthy
Boost your memory and your mental health by indulging your brain in activities related to problem-solving, puzzles crosswords, etc. Keep in touch with your near and dear ones and indulge in activities that will keep you calm and relaxed. You can try practicing meditation, yoga, etc. anything that will relax your mind and body and keep negative thoughts away.
Protect your eyes
Increase the overall lighting in your house to compensate for your need for more light as you get older. Position your lampshades and curtains in a way that you turn down the glare. Choose sunglasses or spectacles that will protect your eyes from UV rays. Limit your screen time, especially at night. Turn off all screens an hour before you get in bed.
Oral hygiene
Keep up your routine dental check-ups and do not visit your dentists only when it pains. Take a professional cleaning every year. Brush your teeth twice a day and use mouthwash in between. If you have any prosthetic appliances in your mouth make sure they are in good condition. Cut down on aerated drinks that may thin down your tooth enamel and cause sensitivity.
Keep yourself well hydrated
Make sure that you keep sipping on water throughout the day. It helps in keeping your joints lubricated, promotes the growth of healthy cells, and helps in the removal of toxins from the body. It will also help in digestion and absorption of the food. Moreover, dehydration can lead to muscle pain and cramps, fatigue, and exhaustion. This being said to avoid dehydration, water should be your go-to drink and not beverages like tea, coffee, or soda.
Health Screenings To Be Done In The 50s
Breast Cancer Screening
The risk of breast cancer increases with age. Most of them are detected after 50 years. It is advisable to talk with your gynecologist regarding breast self-examination and the correct way to do it, as well as if you need a mammogram.
BRCA 1 and 2 Genes Screening
If you have a family member with breast or ovarian cancer, talk with your doctor about your family history. Women above 50 with a strong family history of certain cancers may benefit from genetic counseling and BRCA genetic testing.
Cervical Cancer Screening
PAP smear tests are used to diagnose cervical cancers. Get a Pap smear every 3 years or get a combination Pap smear and human papillomavirus (HPV) test every 5 years until age 65 or as advised by your gynecologist.
Depression
Your emotional health is as important as your physical health. Talk to your physician about being screened for depression, especially if you experience the feeling of being down, sad, or hopeless or if you feel little interest or pleasure in doing things for a long period of time.
Diabetes
Get screened for diabetes regularly if you have high blood pressure or if you take medication for high blood pressure. Diabetes can cause problems with your heart, brain, eyes, feet, kidneys, nerves, and other body parts hence keeping your sugar levels in check and control will go a long way in protecting your health in the 50s.
High Blood Cholesterol
Have your cholesterol checked regularly with a blood test if you use tobacco, you are overweight or obese, you have a personal history of heart disease or blocked arteries, or if a male relative in your family had a heart attack before age 50 or a female relative, before age 60.
High Blood Pressure
Have your blood pressure checked at least every 2 years.
Osteoporosis
Have a screening test to make sure your bones are strong. The most common test is a DEXA scan—a low-dose x-ray of the spine and hip. If you are at high risk for bone fractures and have suffered from the same in the past, you should also be screened.
Overweight and Obesity
The best way to learn if you are overweight or obese is to find your body mass index (BMI). You can find your BMI by entering your height and weight into BMI calculators that are freely available on the internet nowadays
A BMI between 8.5–22.9 indicates normal weight, while between 23.0 –24.9 indicates overweight, and ≥25 indicates obesity in Indian women (1). If you fall in the obese category, talk to your physician about getting intensive counseling and help with changing your behaviors to lose weight.
Entering your 50s is a different experience, and this experience will become more enjoyable if you are in good health. With age comes wisdom, and the application of this wisdom requires the company of good physical and mental health. So make yourself a priority and work your way towards a healthier future!
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Author: Dr Pooja Nilgar (Content writer and editor)
References
- Aziz, N., Kallur, S.D. and Nirmalan, P.K., 2014. Implications of the revised consensus body mass indices for Asian Indians on clinical obstetric practice. Journal of clinical and diagnostic research: JCDR, 8(5), p.OC01.
