Whether you’re just turning 40 or making the most out of senior discounts, you deserve a fulfilling, engaging life. But as you get older, your health can get in the way of living life how you want.
Many parts of aging are out of our control. However, there are steps you can take to be as strong, healthy, and energetic as possible—so you’re better prepared to tackle whatever life throws your age.
In this article, we’ll explore 9 simple things you can do to improve your physical health, mental health, and quality of life in your 50s and beyond.
9 Science-Based Ways To Optimize Your Health & Your Quality Of Life
1. Keep Moving
Working out isn’t always easy, especially if you’re out of shape or busy. But as we age, exercise becomes even more essential for preventing health problems, boosting your energy levels, and keeping pain to a minimum. Here’s why it’s so important.
One study found that recreational cyclists 55 and older had immune systems mirroring much younger adults. Another study revealed middle-aged adults who run at least 30 minutes 5 days a week have almost 9 years of less biological aging compared to their peers.
And exercise isn’t just good for your immune system and strength. It also stimulates your brain and helps to prevent cognitive decline. Those who exercise minimally or not at all tend to experience a greater mental decline than those who work out. The difference in brain health can equal as much as 10 years of aging.
Weight-bearing exercises are a great place to start, as they reduce your risk of osteoporosis and help you strengthen your body inside and out. Walking is another exercise that keeps your body healthy without wearing you out in the process.
2. Eat Well
Eating a balanced diet is a challenge regardless of your age. But the older you get, the more important eating well becomes. A diet full of nutrients, vitamins, and minerals keeps both your brain and your body healthy. It may even reduce your risk of some aging-related diseases like Alzheimer’s.
So, what does a healthy diet look like for those over 40? Follow these tips:
- Stick to nutrient-rich foods such as seafood, plant-based proteins, and lean meats and poultry. If you tend to skip meals, grab some protein drinks to keep your body fueled on the go.
- Limit processed foods with added sugars and saturated fats.
- Get plenty of fruits and vegetables. According to research, eating 5 servings of fruits and vegetables every day can reduce your risk of chronic diseases.
- Watch your portion size. Older adults are at a higher risk of developing binge eating disorder, which can cause you to gain weight and increase your risk of health problems.
- Eat plenty of fiber, which cuts your cholesterol levels and lowers your chance of heart disease, type 2 diabetes, and colon cancer. After 50, men should consume 30 grams of fiber a day, and women should consume 21 grams a day.
3. Limit Bad Habits
The longer you have a habit, the more difficult it can be to break. But that doesn’t mean you should stick with bad habits just because you’re used to them.
It’s never too late to quit these bad habits that greatly increase your risk of chronic illnesses.
- Smoking: Products containing nicotine cause heart disease, cancer, lung and gum disease, and many other health problems. When you quit, your body begins to heal within 20 minutes of your last cigarette. Your chance of a heart attack immediately drops. In a year, your odds of heart disease decrease by half and your lifespan increases.
- Drink too much alcohol: A glass of wine a day may not be dangerous for your health. However, excessive drinking is tied to high blood pressure, heart and liver disease, stroke, cancer, mental health disorders, and even a weakened immune system. If you drink, try sticking to one drink a day or less, or stop drinking altogether.
- Sitting too often: Prolonged sitting increases your risk of cardiovascular disease, obesity, diabetes, cancer, and other health problems. In fact, one study found those with the most sedentary time have almost double the mortality risk. Trading 2 minutes of sitting for 2 minutes of light activity each hour lowers your mortality risk by about 33%.
- Not getting enough sleep: Lack of sleep is linked to a variety of health problems, including obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health, and early death. Adults over 40 should aim for seven to nine hours of sleep per night and avoid napping, especially later in the day.
4. Get Regular Checkups
Some people visit their doctors routinely, while others avoid seeing a doctor at all costs. When you’re over 40, doctor’s appointments become a necessity. These appointments can help you catch health problems before they become serious issues.
Based on your current health, lifestyle, and family history, your doctor will take regular blood work. Often, they’ll check these:
- Fasting glucose
- Cholesterol
- Basic hormone levels
- Red blood cell count
- White blood cell count
- Thyroid levels
5. Prioritize Your Mental Health
Mental health isn’t something we often think about, but as we age, existing mental health problems can worsen, or new problems can develop. In fact, over 20% of adults 60 and over suffer from a mental disorder.
Why is this so important? Well, mental health directly impacts physical health and vice versa. For example, older adults with health conditions like heart disease have higher rates of depression than those who do not. Additionally, untreated depression in an older person with heart disease can negatively affect its outcome.
Some people tend to try to “fix” their mental health problems on their own, feeling like it’s a sign of weakness to acknowledge the problem or reach out for help. But it’s important to stay on top of your mental health before symptoms develop or worsen. The more severe they become, the harder it will be to recover.
If you experience any of these symptoms, talk with your doctor. They’re here to help—without making you feel guilty or embarrassed.
- Frequently feeling sad or anxious
- Loss of interest in activities you used to enjoy
- Feeling irritable‚ easily frustrated‚ or restless
- Difficulty falling asleep, staying asleep, or waking up
- Excessive appetite or no appetite
- Difficulty concentrating, remembering details, or making decisions
- Feeling tired‚ even after a full night’s sleep
- Feeling guilty, worthless, or helpless
6. Stay Social
When you’re planning for retirement, you’re probably dreaming about traveling the world or taking more time to work on your hobbies. One important thing to keep in mind is, while there’s nothing wrong with taking time for yourself, you’ll still want to prioritize relationships as you age. Spending more time alone can actually impact your physical and mental health.
Poor health, the death of a partner, caring for a loved one, and other situations can all lead to being socially isolated or feeling lonely. Increased social isolation and loneliness are associated with higher risks for health problems, such as depression, heart disease, and cognitive decline.
When you do leave the workplace, these tips can help you stay social and keep social isolation at bay:
- Schedule daily, weekly, or biweekly phone calls or video chats with family and friends
- Seek out others with shared interests, such as through a garden club, volunteer organization, or walking group
- Reach out to others rather than waiting for others to contact you
7. Keep Your Mind Sharp
Exercising your brain is just as important as exercising your body. While research on puzzles and brain games is inconclusive, most researchers believe challenging your brain on a regular basis can keep your mind active and help slow cognitive decline as you age.
Brain exercises can come in many different forms. Outside of puzzles and games, consider taking time to learn something new (like a new skill or language). Visit museums or historical sites to expand your knowledge. Read new books, play instruments, and try new recipes to keep your brain active and healthy.
These activities will not only strengthen your mind but will also help you cut down on depression and anxiety.
8. Reduce Your Risk Of Falls
Seniors aren’t the only ones at risk for falls. According to research, fall risk increases significantly after age 40, most notably in women. Women in the following age groups had experienced at least one fall in the previous year:
- 9 percent of women 40-44
- 19 percent of women 45-49
- 21 percent of women 50-54
- 27 percent of women 55-59
- 30 percent of women 60-64
Falling doesn’t seem like as big of a deal when you’re younger. But as you age, falls become more dangerous, putting you at a higher risk for fractures, pain, and serious repercussions.
You don’t have to jump straight to chair lifts or mobility aids to cut down your risk of falls. Simple balance and strength training exercises (like yoga, pilates, and weight training) can keep you from falling and reduce complications from falls.
It’s also a good idea to have your eyes, hearing, and bone health tested. If you feel like you are more off balance or dizzy, also look into your medication. Many prescription medications can have side effects such as dizziness or vertigo.
9. Do What You Love
How do you enjoy spending your weekends? Watching movies with your partner? Playing golf with friends? Sewing a gift for a loved one?
Whatever your preferences, research shows engaging in interests you enjoy can reduce stress levels, lower your heart rate, and boost your mood. Hobbies also make it more likely for you to engage with the world around you, meaning less boredom and less time to stress about the little things.
If your hobby is too expensive or becomes more difficult to do as you age, there’s no better time to try something new. Visit your local craft store for ideas, test out your friends’ hobbies, step out of your comfort zone, and stay tuned in to your local news to learn about conferences and meet-ups where you can get exposed to a community you may not otherwise know.
Team Up With The Resurge Clinic To Make Your Golden Years As Full As Possible
You can’t always control your health, genetics, or circumstances. But by following the tips in this article, you can take steps to keep your body and mind as healthy as possible, so the next decades can be full of priceless memories.
And if you want to do even more to feel your best, optimize your health, and potentially reduce your risk of health conditions, the Resurge Clinic has helped thousands of men and women fight back against aging. We offer customized wellness plans designed to fit where you are and where you want to be, including:
- Weight loss programs designed to treat the cause of weight gain
- Skincare treatments to help you look as young as you feel
- Hormone level evaluation and bio-identical hormone replacement therapy
- Sexual wellness services for men and women
- Hair restoration treatments, peptide supplements, and much more
If you live in the Fort Worth-Dallas Metroplex area, schedule a consultation with our team today.
