There are a lot of amazing positives to being an older woman, over 50 or better! We have earned the right to call ourselves wise. With the kids older, or moved away, we have time to focus on ourselves more. By age or design, we stop caring so much about what others think, and more about what we need. But many of us have spent a lifetime caring for others. Putting others first. Always taking the last (and usually smallest) piece of cake, right? (Metaphorically or otherwise!)
But there is one place we can no longer afford to put ourselves last, and that’s with our health. By now, we know we are not invincible. Our bodies have been around the block. Some of us are dealing with chronic pain. Some of us have faced cancer or other serious illnesses. There is a reason that you should get routine mammograms starting at age 50. Remember the adage, “If you don’t take care of yourself, how are you going to take care of anyone else?” It’s time. Here are some easy health tips for older women!
Movement Matters
Notice I didn’t use that pseudo swear word, exercise. I get it, I hate the gym. HATE it. But even if you’ve never exercised before, you need to start getting movement in. Your health depends on it. Movement keeps your muscles strong and reduces the risks of falls. Your heart needs exercise to stay strong. Movement helps you sleep better, which as you will read below, is everything.
Your bones are less likely to become weak if you do regular load-bearing exercise. Bonus? You will be able to do more, keep yourself at a healthy weight, and even lower the risk of dementia. You don’t have to go out and buy weights. (Unless you want to!) Just get in a brisk walk for 20-30 minutes a day. Just walk!
What You Eat Counts
Remember our mothers telling us, “You are what you eat”? Well, it’s never been truer than it is right now. Eating a diet high in fruits and vegetables and minimizing red meat is a great first step. Don’t start by trying to take things away from yourself. That never works. But add in more of the good stuff. And eat that first, then treat yourself after. You can check out my article on Healthy Picks for Women Over 50 for great ideas.
Self-Care and Mental Health Is a Thing
So many of us are dealing with fatigue, depression, and anxiety. Your mental health should be just as important as your physical health. It’s all just health. And here is the thing, stress may be causing most of our serious diseases.
According to WebMD, 75-90% of all doctor visits are stress-related. So, learn mindfulness or meditation. Get regular exercise. Foster a hobby or volunteer. And ladies, let’s be the generation that puts a stop to the stigma surrounding counseling and therapy. We don’t want our granddaughters to hide their pain. Let’s show them the way.
Don’t Put Off That Mammogram
I am guilty of this. Putting mammograms, yearly physicals, and even dentist visits on the back burner because of one word… busy. Until a dear friend was diagnosed with breast cancer. She was a year younger than me. Fortunately, it was caught on a routine mammogram. In the U.S., insurance providers are required to cover mammograms. So don’t put it off. Even if you find it uncomfortable, remember, chemo and radiation aren’t too comfortable either.
Sleep Is Everything
I have dealt with insomnia my entire life. Because of issues from anxiety to chronic pain, I toss and turn and lay awake for hours. And when I was raising little ones? Forget it, I was the only one up all night with them.
According to the National Council on Aging, sleep problems contribute to major disorders. Everything from heart disease to arthritis to diabetes can be affected by poor sleep. For me, a combination of learning coping skills to deal with anxiety, exercise, and medication when necessary has helped me to sleep the best I have in years. If you can’t get good zzz’s on your own, visit your doctor for help.
It’s easy to just read an article like this and say, “I know I need to do it. I’ll get to it.” The problem is, unless you prioritize good health as a woman over 50 or 60, by the time you hit 70 or 80, the damage might already be done. Don’t wait. Make it as important as it is.
Let’s Have a Conversation:
Are you prioritizing your health? When was the last time you went to the doctor/dentist to get a routine checkup? Which part of your health are you most concerned about?
