What lifestyle changes can women over 50 make to improve their health?

As women cross the age of 50, the body begins to experience many physiological changes, driven by many factors such as hormonal fluctuations due to menopause, declining metabolism ,and natural aging. From fluctuating metabolic rates to increased risk for heart disease and other vascular diseases, the fifth decade and beyond present varied health challenges. Nevertheless, the right lifestyle changes can not only significantly reduce these risks but also improve the quality of life.

The following are some of the most evidence-based and beneficial lifestyle modifications for women aged 50 and above.

Prioritize bone and muscle health- As the levels of estrogen go down, the rate of muscle and bone loss accelerates leading to conditions such as sarcopenia (loss of muscle mass and strength), osteopenia (weakening of bones) and osteoporosis (fragile bones) which in turn increases the risk of injuries and fractures. Simple exercises like brisk walking, stair climbing, light jogging, and various strength training exercises using resistance bands and weights (supervised whenever necessary)and basic squats, lunges, and so on, done 3–4 times a week, can preserve muscle strength and bone density. At the same time, ensuring adequate calcium intake (1,200 mg/day), maintaining optimal vitamin D levels through sunlight exposure or supplementation if needed, and consuming 1.0–1.2 grams of protein per kilogram of body weight daily unless contraindicated, also aids in preventing bone and muscle loss.

Adopt a heart-friendly lifestyle—As a result of ageing and declining estrogen levels, the structure of the blood vessels will undergo considerable changes, such as stiffening of the arteries and endothelial (the innermost layer of the blood vessels) dysfunction. These changes will not only lead to high blood pressure but also increase the risk of cardiovascular diseases manifold. These risks can be lowered by following a diet that consists primarily of vegetables, legumes, nuts, seeds, and whole grains and by limiting the intake of added sugars, processed foods, and saturated fats like red meat, etc..

Focus on mental and cognitive health- At the age of 50, women often encounter many challenges, not only the physiological changes of menopause but also social stressors like empty nest syndrome, juggling between multiple roles and responsibilities, financial strain, weight gain, low self-esteem, and so on. Staying connected socially, regularly interacting with friends and family, learning new skills, and engaging in favourite hobbies, promotes emotional resilience and reduces the risk of cognitive decline. Embracing a positive outlook, practicing gratitude and mindfulness can go a long way in keeping the mind healthy and happy.

Sleep smarter- Create a consistent sleep routine, and avoid screens and caffeine close to bedtime. Promptly address underlying issues like sleep apnea or restless legs syndrome, which are more common after 50.

Keep hormones in Check, but naturally when possible- Phytoestrogens in flaxseeds, soy, and legumes can mildly mimic estrogen. Regular exercise, exposure to sun, weight management, and stress reduction help balance hormones naturally.

Periodic health checks – Prevention is always better than a cure, but sometimes there is no cure if the diagnosis is delayed. Make sure to undergo regular health checks, including screening for Non-communicable diseases, Bone density (DEXA) scans, Mammograms and cervical screenings, Thyroid function tests and Annual eye and dental exams.

Aging is not a disease. It’s a natural, ongoing process that can be navigated with grace and strength. For women over 50, small, consistent lifestyle shifts can lead to major improvements in physical health, emotional resilience, and long-term independence. Prevention—not perfection—is the goal.

Dr. Mehta Pantula, Senior Consultant- Preventive Medicine, Apollo Hospitals, Bengaluru.