Fortunately or unfortunately, aging is inevitable. But healthy aging is well within your control!

Reaching the age of 50 and 60 marks significant milestones accompanied by a host of changes that can sometimes catch us off guard.

As we age, our skin, our bones, our energy and our bodies overall go through notable changes.

Having turned 59 in May I am experiencing some of this first-hand.

While these changes are a natural part of the aging process, the good news is that understanding them and taking proactive steps will allow for healthy aging and you can stay vibrant and energetic as the years go by.

Notable Changes in Your 50s we are NOT excited about:

 

Metabolism Slows Down: One of the most noticeable changes is a decrease in metabolic rate, which can lead to weight gain. This is due to a decline in muscle mass and hormonal fluctuations.

Bone Health: Bone density begins to decrease, making bones more susceptible to fractures and osteoporosis.

Hormonal Changes: Menopause for women and a decrease in testosterone for men can bring about various physical and emotional changes.

Muscle Mass Loss: Sarcopenia, the loss of muscle mass and strength, becomes more apparent, affecting overall mobility and strength.

Skin Changes: Skin may become drier, thinner, and more prone to wrinkles and age spots.

Five Healthy Aging Strategies to Combat these Changes

 

Prioritize Nutrition: Prioritizing your nutrition is essential at every age. This will help support healthy aging. Making sure you have a balanced diet is crucial to support your changing metabolism and overall health. Focus on lean protein, whole grains, fruits, vegetables, and healthy fats. Adequate calcium and vitamin D intake are also essential for maintaining bone health. You KNOW what you need to do and what healthy eating looks like…now commit to doing it.

Stay Active: It’s NEVER too late to start to exercise. Regular physical activity can counteract muscle loss and help manage weight. Incorporate a mix of cardiovascular exercises, strength training, and flexibility exercises like yoga or stretching into your routine. If you haven’t been exercising, start with short walks and build up your time.

Strength Training: Engage in regular strength training exercises to preserve muscle mass and bone density. Work with a fitness professional to create a safe and effective regimen tailored to your needs. If you’ve never worked out start slow with light hand weights. Don’t be afraid to start.

Hormone Management: If you’re experiencing hormonal imbalances, consult a healthcare provider. Hormone replacement therapy (HRT) for menopausal women or testosterone replacement therapy for men can help manage symptoms and improve overall well-being.

Skincare Regimen: To care for your skin use moisturizers, eye cream, sunscreen, and products containing retinols and antioxidants like Vitamin C. Staying hydrated and avoiding excessive sun exposure can also help maintain skin health. Remember, your face is a reflection of how you care for your body both inside and out.

Notable Changes in Your 60s

 

Vision Changes: Presbyopia, a condition where the ability to focus on close objects decreases, becomes more pronounced. Eye diseases like cataracts and macular degeneration may also develop. It’s important to check your eyes annually. Try Vision Optimizer by Jarrow Formulas.

Heart Health: The risk of cardiovascular issues increases with age, including conditions like high blood pressure, heart disease, and irregular heartbeats. If you are overweight, do not exercise and you have a family history of heart disease, you want to begin to make changes now. Don’t press your luck.

Joint Health: Joint pain and stiffness can intensify due to wear and tear on cartilage and connective tissues.

Digestive Changes: Digestive processes may slow down, leading to issues like constipation and decreased absorption of nutrients.

Brain Health: Cognitive changes might occur, including mild memory lapses and a slightly slower processing speed.

Five Healthy Aging Strategies to Combat these Changes

 

Regular Health Screenings: I am a BIG believer in prevention!
Maintain regular check-ups to monitor heart health, blood pressure, and other vital parameters. Catching any issues early can lead to more effective management of the condition and becoming a bigger problem.

Eye Care: Visit an eye specialist regularly to address vision changes. Corrective lenses, surgery for cataracts, and other treatments can improve your visual acuity.

Low-Impact Exercise: Engage in low-impact exercises like swimming, walking, or cycling to protect joints while staying active. If you are not a regular exerciser, schedule movement into your day. Some minutes are better than no minutes at all.

Fiber-Rich Diet: A diet rich in fiber from whole grains, fruits, and vegetables supports digestion and prevents constipation. You want to get at least 25-35 grams of fiber in your daily diet.

Adequate Hydration: Our bodies are made up of mostly water so you want to stay well hydrated, especially if you take medication. The rule of thumb on water is 1/2 your bodyweight in ounces.

Mental Stimulation: Keep your brain active through reading, puzzles, learning new skills, and social interactions. These activities can help maintain cognitive function and memory.

By understanding the changes that occur in our bodies during our 50s and 60s, we can take proactive steps to maintain our health and well-being. Remember, it’s never too late to start adopting healthy habits. With the right mindset and a commitment to self-care, you can navigate these changes with grace and continue to lead a feel-good, healthy life.