{"id":29466,"date":"2022-05-16T15:30:06","date_gmt":"2022-05-16T19:30:06","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=29466"},"modified":"2022-06-13T13:28:57","modified_gmt":"2022-06-13T17:28:57","slug":"health-and-fitness-musts-for-women-over-50","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/health-and-fitness-musts-for-women-over-50\/","title":{"rendered":"5 Health And Fitness Musts For Women Over 50"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Turning 50 is not only a major milestone but a good opportunity to consider how to ensure you remain in good health for many years to come. For women, in particular, this means taking into account certain infamous hormonal changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cAging women must pay extra attention to their health, since menopause and other hormonal changes place them at an increased risk for health concerns such as osteoporosis,\u201d says <\/span><span style=\"font-weight: 400;\">Brittany Ferri, M.S., Ph.D., OTR\/L, medical advisor for <\/span><a href=\"http:\/\/www.medical-solutions-bcn.com\/en\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Medical Solutions BCN<\/span><\/a><span style=\"font-weight: 400;\">. \u201cThe lower levels of estrogen also place women at an increased risk of heart disease and stroke.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why Ferri recommends a balanced diet, plenty of exercise, and regular doctor&#8217;s checkups for women over 50. But what, beyond the basics, should you focus on for longevity? Here, experts break down five health and fitness musts for women over 50.\u00a0<\/span><\/p>\n<h2><b>1. Do weight-bearing exercises and resistance training<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Weight-bearing exercises require you to work against gravity\u2014and they&#8217;re super-important for staying strong well into your golden years. You see, the decreased estrogen that comes with menopause means that calcium isn\u2019t deposited in bones as easily, often leading to declining bone density, explains<\/span> <span style=\"font-weight: 400;\">Kevin Lees, D.C., <\/span><span style=\"font-weight: 400;\">of <\/span><a href=\"https:\/\/urldefense.com\/v3\/__http:\/thejoint.com\/__;!!HhhKMSGjjQV-!uI76FOQFP1DeYqPMBj-uSg-ZLeaci8Y-wgEwwevCA7b409YLokpsvqS_0D2aJi-QeKhGUQ$\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Joint Chiropractic<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fitness, in general, is a good idea, since <\/span><span style=\"font-weight: 400;\">\u201cnot only does <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26856338\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">exercise help with bone density<\/span><\/a><span style=\"font-weight: 400;\">, but it also contributes to balance, proprioception, and agility that may lessen the chance of falls that lead to fractures,\u201d Lees says. But weight-bearing and resistance exercises (think squats, lunges, weight machines, free weights, and training with medicine balls) are particularly essential. In addition to supporting bones, these types of movement also help women \u201cfight the inevitable encroachment of sarcopenia, involuntary loss of skeletal muscle mass and strength,\u201d says Chad Larson, N.M.D., D.C., C.C.N., C.S.C.S., an advisor for <a href=\"https:\/\/www.joincyrex.com\/\" target=\"_blank\" rel=\"noopener\">Cyrex Laboratories<\/a>.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/strength-training-form-mistakes\/\" target=\"_blank\" rel=\"noopener\">The 6 Biggest Strength Training Form Mistakes Trainers See<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that r<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31343601\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">esistance training helps prevent the loss of muscle mass<\/span><\/a><span style=\"font-weight: 400;\"> that can occur in older adults and help them stay mobile. In fact, women who exercise regularly in their fifties are more likely to be healthy in their seventies and eighties, says Lees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to resistance training (or exercise in general), consider working with a certified fitness professional to come up with a routine that\u2019s appropriate for your abilities and goals.<\/span><\/p>\n<h2><strong>2. Drink plenty of water<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">This simple tweak can make a big difference in your ability to maintain a youthful appearance over the years. \u201cDrinking plenty of water\u2014at least eight eight-ounce glasses per day\u2014will help maintain hydration levels to regulate kidney and liver function,\u201d says Ferri. This supports the body\u2019s ability to ward off the build-up of toxins and pollutants that can accelerate the aging process, as well as keep hormone levels more balanced, ultimately promoting healthy skin, hair, and nails, which often age significantly after age 50. Not the biggest fan of guzzling H2O? Here are <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/8-fun-ways-to-drink-more-water-if-you-hate-water\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">eight fun (promise!) ways to drink more of it<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>3. Get Serious About vitamin D<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The &#8216;sunshine vitamin&#8217; is always essential, but its paramount nature becomes even more clear for mature adults. \u201cAs we age, our bodies absorb fewer nutrients, which may lead to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21310306\/#:~:text=The%20overall%20prevalence%20rate%20of,followed%20by%20Hispanics%20(69.2%25)\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">nutrient deficiencies<\/span><\/a><span style=\"font-weight: 400;\">,\u201d says Lees.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">Vitamin D<\/a> is important in so many areas of health,\u201d he says. Two in particular that are of high importance for women over 50: <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9738135\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">bone and cardiovascular health<\/span><\/a><span style=\"font-weight: 400;\">. (Heart disease is the leading cause of death for women in the U.S., <\/span><a href=\"https:\/\/www.cdc.gov\/heartdisease\/women.htm#:~:text=About%201%20in%2016%20women,common%20type%20of%20heart%20disease%3A&amp;text=About%201%20in%2016%20white,and%20Hispanic%20women%20(6%25)\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">per the CDC<\/span><\/a><span style=\"font-weight: 400;\">.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A quick blood test done by your doctor can confirm your vitamin D levels and provide a sense of how much you may need to <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">supplement<\/a> with to support optimal health.<\/span><\/p>\n<h2><b>4. Practice gratitude<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Practicing gratitude is a good idea whether you\u2019re 10 or 110, but it\u2019s of special significance as you get older. \u201c<\/span><span style=\"font-weight: 400;\">As women age, their estrogen levels naturally decline, which can contribute to faster brain aging,\u201d Larson says. \u201c<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35123174\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Scientific evidence<\/span><\/a> <span style=\"font-weight: 400;\">shows that a gratitude practice not only improves your overall mental state but also helps prevent cognitive decline<\/span><span style=\"font-weight: 400;\">, meaning that the simple practice of <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12585811\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">counting your blessings instead of your burdens<\/span><\/a><span style=\"font-weight: 400;\"> can have lasting benefits for women&#8217;s brains<\/span><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\">\u201d<\/span><\/p>\n<h2><b>5. Prioritize your mental health<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">According to the CDC\u2019s <\/span><a href=\"https:\/\/www.cdc.gov\/aging\/pdf\/mental_health..pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">State of Mental Health and Aging in America<\/span><\/a><span style=\"font-weight: 400;\">, \u201cdepressive disorders are a widely under-recognized condition and often are untreated or under-treated among older adults.\u201d <\/span><span style=\"font-weight: 400;\">Plus, according to other <\/span><a href=\"https:\/\/www.cdc.gov\/brfss\/annual_data\/2020\/pdf\/codebook20_llcp-v2-508.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">CDC data<\/span><\/a><span style=\"font-weight: 400;\">, women over 50 report more current and lifetime diagnoses of depression and anxiety than men. This may be because of factors related to menopause and the fact that more older women are caregivers than men, suggests Los Angeles-based clinical psychologist <\/span><a href=\"https:\/\/drkerwin.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Lauren Kerwin<\/span><\/a><span style=\"font-weight: 400;\">, Ph.D.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/rumination\/\" target=\"_blank\" rel=\"noopener\">6 Strategies For Curbing Obsessive Thoughts<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Since estimates suggest one in five adults over 50 struggles with <\/span><span style=\"font-weight: 400;\">a mental illness such as anxiety, addiction, or depression, it\u2019s crucial to take your mental health as seriously as your physical health, Kerwin says.<\/span> <span style=\"font-weight: 400;\">\u201cDepression in older adults is highly treatable, but is often overlooked or pushed aside, as people often focus more on their physical health,\u201d says Kerwin. \u201cWhat they don\u2019t realize is that chronic health problems (e.g. backaches and pain) are often psychosomatic and exacerbated by stress and poor mental health,\u201d she continues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s never too late in life to seek the help of a trained mental health professional and explore your own unique route to healing.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Turning 50 is not only a major milestone but a good opportunity to consider how to ensure you remain in good health for many years to come. For women, in particular, this means taking into account certain infamous hormonal changes. \u201cAging women must pay extra attention to their health, since menopause and other hormonal changes<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/health-and-fitness-musts-for-women-over-50\/\">Read More <span class=\"screen-reader-text\">5 Health And Fitness Musts For Women Over 50<\/span><\/a><\/p>\n","protected":false},"author":231,"featured_media":29470,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,5,9],"tags":[],"class_list":["post-29466","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Health And Fitness Musts For Women Over 50<\/title>\n<meta name=\"description\" content=\"These health and fitness tips for women over 50 will help ensure well-being and vitality for many years to come.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/health-and-fitness-musts-for-women-over-50\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Health And Fitness Musts For Women Over 50\" \/>\n<meta property=\"og:description\" content=\"These health and fitness tips for women over 50 will help ensure well-being and vitality for many years to come.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/health-and-fitness-musts-for-women-over-50\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-16T19:30:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-06-13T17:28:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2022\/05\/older-woman-kayaking.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Perri O. 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