Every woman ages differently, but I think it’s safe to say, our bodies are changing whether we like it or not. Remember “the change” you went through when you got your first period? It’s kind of like that, but with less to brag about.
No matter how you’re feeling, focussing on a few key aspects of health is essential to living your best life at 50 and 60 and 70 and and and…
The big 4: Menopause, Heart Health, Bone Health, and Vitality.
Why these four specifically? Because they’re interconnected in ways nobody bothered to explain to us. (There really should be a menopausal version of the Sex Ed classes we had to take in middle school.)
The hormonal shifts of menopause don’t just bring hot flashes — they affect your bone density, heart disease risk, and energy levels. It’s like a domino effect, except the dominoes are different parts of your well-being. Not to mention the impact your physical health can have on your mental state.
Menopause: It’s Not All In Your Head
We’re all talking about it in our fifties – perimenopause. That magical time when your hormones throw a tantrum like a toddler denied ice cream.
We’re beginning to lose estrogen, which, it turns out, doesn’t just affect your reproductive system — it’s connected to your brain, bones, heart, and basically everything that matters.
While it’s natural to talk with friends traveling through the same hellscape, it’s also important to have a frank discussion with a medical expert. (Not just some random old lady blogger.)
In my own experience, this was not as easy as it sounds. My doctor initially replied to my concerns with something along the lines of “You should talk to a therapist.” He’s not altogether wrong, but I had specific physical changes and I wanted guidance on how to best address them.
Be prepared with your questions and get into the details about the symptoms you’re struggling with. It’s so important that we advocate for ourselves and not be afraid to seek other opinions.
Hormone replacement therapy might be worth discussing with your doctor, especially if hot flashes are making you contemplate moving to Antarctica. But it’s not right for everyone — your personal and family medical history matter here. Mayo Clinic has a great breakdown of the options and a previous Modern Old Maid post on How to Perimenopause offers some ideas for taming the beast.
Your Bones: Not Getting Any Younger
As we get older our bones A) are more susceptible to breaking and B) take longer to repair themselves. Osteoporosis is sneaky — you won’t feel your bones getting weaker until you’re wearing a wrist cast after tripping over your cat.
How to keep a skeleton happy:
- Weight-bearing exercise (yes, those grueling lunges actually help)
- Calcium from foods like yogurt and leafy greens
- Vitamin D supplements because — let’s be honest — I’m not sunbathing like I did in the 80s
Doctors typically recommend a bone density scan at 55, and The National Osteoporosis Foundation recommends all women over 65 get screened. If there is a family history of osteoporosis or other bone concerns in your family (literal skeletons in your closet) consider getting screened even sooner.
Heart Health: It’s Not Just for Men
Here’s something nobody mentions: after menopause, our heart disease risk catches up with men, making cardiovascular disease the number one cause of death among women. Not exactly the equality we were fighting for, is it?
If your blood pressure decides to creep up after your 50th birthday it’s likely because estrogen helped keep your blood vessels flexible, and now they’re getting about as rigid as a quality orthopedic footwear.
The American Heart Association recommends getting your cholesterol checked every 4-6 years, but annual checks after 50 make more sense for many of us.
Some heart-healthy options:
- Mediterranean-style eating (olive oil makes everything better anyway)
- Maintain a healthy weight
- Walking daily (with friends or a dog to make it less boring)
- Managing stress; meditation, music, a good book, a bad reality tv show – whatever helps you lower your heart rate and unwind
Maintaining Vitality (Or: How Not to Feel Like Yesterday’s Leftovers)
How’s your energy level? Because some days I feel like my battery is permanently stuck at 52%. Declining estrogen, progesterone, and testosterone levels can impact your metabolism, sleep, and mood – fun, right?
Sleep becomes weirdly elusive right when you need it most. The night sweats won’t help, but neither does the 3 AM anxiety about whether you remembered to pay the water bill.
Research shows that cognitive health is directly connected to physical activity. Those days when I force myself to walk instead of nap, my brain seems to work better afterward. The CDC confirms that regular activity helps maintain cognitive function as we age. And bonus, exercise can also help you fall asleep faster and stay asleep longer.
The fun continues in the bedroom, or does it? Changes in the sex department can be frustrating, but they’re manageable with the right approach. Vaginal dryness is a real thing and talking about it shouldn’t make us blush like teenagers. Over-the-counter moisturizers and lubricants help, as can prescription options for more significant symptoms.
Exercise, diet, and focusing on self-care is more important than ever. Finding the right balance is the healthiest way to keep your mind sharp and your body charged up.
The Bottom Line
The best preventive care strategy? Actually showing up for those screenings and being honest with your doctor — even about the embarrassing stuff.
The women I know who are rocking their 50s and beyond aren’t the ones ignoring these changes — they’re the ones who’ve learned to understand them, adapt to them, and sometimes laugh at them. (Because if you can’t laugh when a hot flash hits when you’re out with your girls, what’s even the point?)
Aging isn’t optional, but how we approach it is. I’m choosing irreverence, self-advocacy, and the occasional splurge on really good wine.
What about you? Are you embracing this phase or fighting it tooth and nail? Drop a comment below — we’re all figuring this out together.
