As women age, maintaining health and wellness becomes increasingly important. In this month’s blog, Dr. Tracey A. Banks, founder of Adriatica Women’s Health, shares expert insights and practical tips on healthy aging for women over 50. Covering essential health screenings, managing osteoporosis, dietary changes, physical activity, and more, Dr. Banks offers comprehensive advice to help women navigate this stage of life with confidence and vitality. With a focus on proactive health measures and lifestyle adjustments, this blog aims to empower women to lead healthy, fulfilling lives. Read on to discover valuable strategies for aging gracefully and maintaining overall wellness.
What are the most important health screenings and tests for women over 50?
Yearly check ups that include blood pressure, lipids, and diabetic screening. Yearly mammograms, colon cancer screening via colonoscopy or Cologuard, shingles vaccine, TDAP or TD booster every 10 years until age 65, yearly flu shot, regular pap smears screening for cervical cancer, and skin cancer screening. Yearly eye exams and STD screening as warranted.
How can I manage and prevent osteoporosis and other bone-related issues?
Adequate calcium intake and vitamin D, weight bearing exercises for prevention. Same plus medications for treatments- first line therapy is biphosphonates, others are Evista, prolia, or forteo.
What dietary changes should I consider to maintain health and vitality after 50?
Adequate calcium intake 1200-1500mg daily, vitamin D-800-1000iu daily, adequate water intake. Foods rich in Vitamin b 12 ( 2.4 mcg daily) and vitamin b 6 (1.5 mg daily)
How much physical activity is recommended for women in this age group, and what types are most beneficial?
Weight bearing exercises like walking and running to help maintain healthy bones. Aerobic exercises like dancing or swimming to help the cardiovascular system. About 20 minutes 3-4 times a week.
What are the best strategies for managing menopausal symptoms naturally?
Layer clothes, avoid triggers like hot drinks, alcohol, and stress. Take supplements like black cohosh or Siberian rhubarb.
How can I monitor and maintain heart health as I age?
Watch cholesterol/lipid levels, avoid smoking or nicotine, exercise, alcohol in moderation. Take omega 3 (good cholesterol) supplements
What are the early signs of cognitive decline, and how can I keep my brain healthy?
Early signs of cognitive decline can include memory loss, difficulty with tasks, and changes in behavior
Are there specific vitamins or supplements that you recommend for women over 50?
Phytomulti by metagenics is a great multivitamin. Also recommend a probiotic and fish oil or omega 3.
What steps can one take to maintain a healthy weight and metabolism?
Eat clean and avoid processed foods and sugars. Eat small frequent meals. Avoid hidden calories like alcohol, sodas, sweet drinks. Exercise consistently. Stop eating when full and eat slowly.
How often should one’s vision and hearing be checked?
The National Institute on Aging recommends eye exams should be yearly after age 50. Hearing should be checked by a audiologist every 3-5 years.
How can one improve their sleep quality and manage insomnia?
By improving sleep hygiene- no screen (TV/cell phone/computer) for 1 hour before bedtime, write out things to do list for the next day, try chamomile tea or warm milk before bedtime, take a bath or shower before bedtime, limit caffeine and alcohol, keep room comfortable and dark, stick to a schedule, avoid large meals before bedtime. Try ambient noise like the ocean or rain. Try “sleepy stories” on apps such as the Calm Ap.
What are the most effective ways to reduce the risk of developing chronic diseases?
By keeping the body in a state of balance by getting adequate nutrition, adequate hydration, exercise, good sleep, and managing stress. These are the foundations of wellness.