As we move through each stage of life, the ways you need to maintain your well-being slowly shift. During our late 30s and early 40s, you sort of start to notice the wheels falling off ever so slightly, but it's not just about our health.
We need to remember that careers may be rounding into their later phases, or in some cases starting, and kids are flying the nest. This can mean that our body starts to demand a little bit more of our attention, but we have to remember it's not about fearing ageing, but about recognising that actually we need to give ourselves a little bit more care so we can maintain the long haul.
Here are a number of things that we should be mindful of once we step into 50 and beyond. Let's show you the big areas that are worth focusing on.
Heart Health
Things like heart disease and heart attacks are not necessarily more common as we get older, but we need to remember that the heart is the powerhouse of our cardiovascular well-being. High blood pressure, high cholesterol, and irregular heart rhythms can sneak up with very little fanfare, meaning it's a shock to the system when we're told there's something going on with our heart. This is why seeing a doctor for check-ups and requesting the appropriate tests is so important.
Many of us over the age of 50 begin to hear about monitoring tools like the Holter monitor test, which is a simple, non-invasive device that records your heart rhythms for a day or two to detect irregularities that may not show up during a quick ECG.
But beyond the tests, lifestyle choices will become even more important. It's all those simple things we constantly hear about: regular movement, hydration, a balanced diet that also includes omega-3 fatty acids, and managing stress. Your heart is your body’s engine, so what can you do to care for it better?
Bone and Joint Health
You may be starting to creak a little bit more at this point, and midlife is when our bones and joints choose their moment to remind us that they are potentially quite frail. In women, there's a decline in oestrogen, and in men, testosterone changes can result in thinning bones and a higher risk of osteoporosis. The problem is that weak bones don't necessarily become apparent until we get a fracture, and this is why bone density scans, also known as DEXA scans, can be so valuable around this age.
Arthritis and joint stiffness can also make everyday activities feel more challenging, but it's all about recognising those subtle hints at the very outset. Is there some morning stiffness in the fingers or a little twinge in the knees? The good news is that there are a number of really simple things that can slow down bone loss. There's a lot more focus on the importance of strength training in midlife now than ever, and if you feel like you are too old to start this, the reality is that you are not!
Light strength training or even dance classes can help slow bone loss and keep your joints lubricated, which will mean fewer clicks and twinges. Don't forget stretching, yoga, as well as calcium and vitamin D. Another thing to bear in mind is what you do to aggravate your knees and hips, particularly if you are thinking of reclaiming your youth by running. Footwear can prevent added stress on knees and hips, particularly supportive shoes with cushioning, and if you do like to run, it's more important than ever to pay attention to your posture.
And if you are someone who is running a lot and you feel like your hips and your knees are causing issues, now may be the time to switch to low-impact sports like swimming or cycling. Swimming in particular is a fantastic all-body workout that really stimulates your cardiovascular system and, if you push it even harder, your strength as well!
Highlighting Your Hormones, Sleep, and Emotional Balance
For women, menopause is perhaps the most defining shift in health around the age of 50, with hot flushes, night sweats, brain fog, and sleep issues becoming far more common and, as a result, overwhelming, which can bring mood shifts. Men may deal with hormonal changes, like a reduction in testosterone.
What's important here is not to accept discomfort as merely being a part of life, because there are options such as HRT (hormone replacement therapy). Additionally, subtle lifestyle adjustments like limiting caffeine and alcohol closer to bedtime, creating a cool sleeping environment, and managing mental health should become a greater focus.
At this age, there can be a number of life transitions as well that could exacerbate these feelings, like empty nest syndrome, career changes, or having to look after ageing parents. This is why building a social network is even more important. Think about these little things now while you have the headspace.
The Importance Of Prevention
We can keep an eye out for all these issues, but they are worth nothing if we're not staying one step ahead. Prevention is always better than cure, and despite the cliché of this sentiment, the reality is that screenings absolutely matter. Mammogram screenings for breast cancer, prostate screening conversations for men, colonoscopies for bowel cancer, as well as skin checks for unusual moles or growths, are pivotal pillars of protecting yourself.
Early detection saves lives; it's as simple as that, not to mention giving you peace of mind. If there's one thing that we should all minimise in our lives, it is catastrophising. Worrying about those what-ifs is completely unhelpful, because we could spend our entire 50s and 60s thinking about every little niggle and twinge, but ultimately it's about remembering that doctors are there to help us with these things and that we're not being an inconvenience.
And of course, things like a flu jab and other vaccinations can prevent infections that are especially tough later in life. That simple step of rolling up your sleeve could buy you freedom from weeks of feeling weak through illness.
If all of this feels a little overwhelming, we have to remember that our 50s are not a time when we're in decline, but it's a time when we just need to refocus our efforts. It's all about being intentional and beginning to educate ourselves on those little things that can soon become big problems. The beauty of this time of our lives is that we gain some perspective. We've spent years caring for others and understanding what we want. Now we just need to bring that energy forward. You're not winding down, you're just learning new ways to thrive.