A long and healthy life is what we all hope for, but if you’re a woman over 50, it may feel like wishful thinking. Everyone’s risk of certain conditions increases with age, and for women, the risk accelerates after menopause — thanks to the effects of tanking hormones. The decrease in estrogen and other hormones impacts physical and mental health, putting you at higher risk for heart disease, osteoporosis and depression, among a slew of other things.
While certain risk factors can’t be helped, like your biological sex and genetics, there are research-backed steps you can take to be healthier and live longer. If you’re a woman over 50, read on to discover 8 expert-approved tips to help you live longer — and better.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
1. Prioritize protein at breakfast
Over 50? Start your day with a healthy dose of protein, like Greek yogurt or eggs. (Photo via Getty Images)
Numerous studies have linked getting enough protein in midlife with better odds of healthy aging, but according to Dr. Avinish Reddy, a longevity doctor and founder of Elevated Medical in New York City. women over 50 may not be getting enough.
“As we age, we naturally lose muscle mass, which affects metabolism, strength and bone density. Women over 50 often under-consume protein,” says Reddy. “Starting your day with 25–30g of high-quality protein (like eggs, Greek yogurt or a protein shake) helps maintain lean muscle and keeps blood sugar steady — important for preventing metabolic decline.”
For the rest of the day, aim for a total of 0.75g of protein per pound of your body weight, spaced evenly across meals to help preserve lean muscle mass and prevent frailty.
2. Get moving
A 30-minute walk a day can make a big difference in your overall health. (Photo via Getty Images)
Regular exercise is good for health, but you may not need to go hardcore at a gym to get the benefits. Reddy’s recommendation? “Walking with intention.”
“A 30-minute walk a day — especially after meals, and even more so if it’s brisk or uphill — can improve insulin sensitivity, lower cardiovascular risk, boost brain function and improve mood,” says Reddy.
“Even better? Walking with a friend or group adds a layer of social connection, which has been shown to be just as important for longevity as exercise.”
3. Strengthen your social connections
Prioritize interactions with friends, family and community to ensure a long life. (Photo via Getty Images)
According to Reddy, loneliness increases all-cause mortality more than obesity or smoking. Research has shown these risks impact women even more than men.
“Prioritize regular interactions with friends, family or community — your social life is part of your health span strategy,” says Reddy.
“Invest in friendships, join a book club or walking group, or schedule weekly check-ins with loved ones. Healthy aging isn’t just physical — it’s deeply emotional and social too.”
4. When it comes to sleep, focus on quality
Menopause can impact sleep quality. (Photo via Getty Images)
Sleep issues during perimenopause and menopause affect 40-60 per cent of women, according to the Canadian Menopause Society. Hormonal shifts can mean trouble falling asleep, waking up frequently and waking up too early.
“Poor sleep accelerates aging, impairs memory and increases inflammation,” says Reddy.
His advice to improve your sleep quality:
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Prioritize a consistent bedtime
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Cut screen time 60 minutes before sleep
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Keep your room cool and dark
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Reduce your alcohol intake
“Magnesium glycinate and morning sunlight exposure can also help regulate your circadian rhythm,” he adds.
5. Don’t just monitor weight — monitor glucose, too
Reddy says that blood sugar stability plays a major role in energy, metabolism, inflammation,and long-term disease risk. (Photo via Getty Images)
Weight gain in midlife is a common concern, and hormonal changes during this stage of life play a role. While maintaining healthy weight is important, it’s not the only factor.
“Healthy aging isn’t just about the number on the scale. Blood sugar stability plays a major role in energy, metabolism, inflammation and long-term disease risk,” says Reddy.
He recommends wearing a continuous glucose monitor (CGM), which is a small wearable device that tracks your blood sugar in real time.
“Wearing one for just a few weeks can give powerful insight into how your body responds to common meals — like whether that bowl of oatmeal or glass of wine is causing a big glucose spike and crash,” he explains. “Repeated spikes can lead to fatigue, weight gain, and over time, increase the risk for diabetes or heart disease. By seeing the data, you can make simple swaps — like adding protein or fibre to meals — to keep your blood sugar more stable and support healthier aging.”
6. Strength train twice a week
Reddy says muscle loss accelerates after 50, so strength training becomes even more important. (Photo via Getty Images)
“After 50, muscle loss accelerates. Resistance training isn’t just for bodybuilders — it preserves muscle, supports bone density and helps prevent falls, the leading cause of injury in older women, says Reddy.
While the idea of lifting weights may seem daunting (cue images of a young Arnold Schwarzenegger pumping iron), Reddy points out that you don’t need to lift heavy.
“Bodyweight exercises, resistance bands or light dumbbells done consistently go a long way. Aim for 2–3 sessions a week to maintain strength and metabolism.”
7. Don’t worry, be happy
Spending time outside, meditating or other relaxation techniques can also help extend your life. (Photo via Getty Images)
Stress negatively impacts health and increases disease and all-cause mortality risk, while positivity and optimism are linked to healthy aging and longevity. Women over 50, who are often juggling multiple responsibilities — like work and caring for aging parents — may struggle to stay positive.
Along with implementing the longevity tips above, spending time in nature, volunteering and practicing relaxation techniques like meditation can also help you manage stress and boost positivity. Connecting with a mental health professional, like a therapist, can also provide tools to help you manage stress and combat negative emotions.
8. Keep up with doctor’s appointments and screenings
Keeping up with your appointments and screenings becomes more important as you age. (Photo via Getty Images)
Annual exams can reduce the risk of all-cause mortality by a whopping 45 per cent in healthy adults. Along with yearly checkups, keeping up with recommended health screenings can help catch conditions earlier.
Ask your doctor about screening based on your age and health needs. For women over 50, this typically includes blood tests to screen for heart disease and diabetes risk. Cancer screening includes mammograms every 2 years (or more often if at higher risk), cervical cancer screening every 5 years (or 3 years if the immune system is weakened), and colon cancer screening using a FIT every 2 years (or a colonoscopy every 5 years if at higher risk).
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