Congratulations, you have a half-century under your belt. Just as senior discounts start to roll in and your AARP card arrives in the mail, age-related health risks land in your lap, too.
But they’re not all inevitable. Here’s what should be on your radar, and what to do to protect your health in your later decades of life.
Heart Health
Heart disease is the No. 1 killer of Americans. It’s often thought of as a man’s disease, but it affects older women, too. This is due to the hormone changes around menopause. That usually happens when a woman’s in her early 50s.
Time takes a toll on your heart muscle and the vessels that carry blood and oxygen around your body. Your heart’s left ventricle – the main pumping chamber – gets larger with age and doesn’t fill with blood as well as when you were younger, says Mike Gorenchtein, MD, a gerontologist at Northwell Lenox Hill Hospital in New York City and an assistant professor at Zucker School of Medicine at Hofstra/Northwell. Changes to your cells make your heart contract less effectively, too. Lastly, the system that regulates your heart rate and rhythm in response to exercise and stress ages over the years as well, he says.
“With age, the artery walls stiffen and lead to a higher risk of developing high blood pressure,” Gorenchtein says. Also, there are more cholesterol plaques that build in vessels, which puts your health at risk if one breaks free and blocks blood flow to major organs like the kidneys, heart, and brain. That’s why some people have a higher risk of heart attack and stroke.
“This change in cholesterol plaque buildup does not happen equally in all people over 50 years old. It depends on multiple factors like diet, exercise, family history, and genetics, just to name a few,” Gorenchtein says.
What to do:
Clean up your act. Stop smoking and pump the brakes when it comes to the alcohol you drink, Gorenchtein says. If you do drink, most men should limit themselves to two a day and women just one. Talk to your doctor to find out whether you should drink at all.
Keep the lid on blood pressure. Normal BP is 120/80 mm Hg. If your BP is creeping higher, talk to your doctor about what to do. You may need medication, a lifestyle change, or both.
Control cholesterol. Eating a low-fat, heart-healthy diet may keep your numbers in the healthy range. Under 200 in total cholesterol on blood tests with “bad cholesterol” under 100 is what’s recommended. Your doctor probably will talk to you about what to do if yours is too high or if more sensitive tests will measure your risk better.
You may need to add cholesterol-lowering medication, too.
Defang diabetes. Type 2 diabetes is a risk factor for heart disease. But you can put the odds in your favor when you:
- Get regular A1c blood sugar tests (which measure your glucose levels over a 3-month period) and work to keep your target goals. Your doctor may also suggest a fasting glucose test. This checks your sugar when it should be at its lowest – when you haven’t eaten for 8-12 hours. A continuous glucose monitor is another tool that measures how your sugar adjusts to certain foods and exercise.
- Drop pounds if you need to. Even a small amount of weight loss can help. Talk to your doctor about how much would help you.
Get physical. Exercise helps your body use insulin better. That’s the hormone that allows you to convert blood sugar into energy. Talk to your health care team first, but something like brisk walking for at least 150 minutes a week can help manage your diabetes and cardiovascular health better. “That’s not always easy for people to do,” Gorenchtein says. You can break it down into short intervals throughout the week to make it more manageable.
Treat obesity. Sometimes, diet and exercise alone can’t help you lose enough weight to stave off diabetes and other weight-related ailments. Your doctor may suggest a weight loss drug like semaglutide (Ozempic, Wegovy, and others) that can dramatically help you drop weight.
Cancer
Generally, your risk of getting cancer rises with age. The common ones that tend to affect people after 50 include:
- Breast cancer
- Colon and rectal cancer
- Prostate cancer
- Cervical cancer
- Lung cancer
What to do:
There’s really no way to prevent cancer, but adopting good lifestyle habits like those to maintain heart health can help. Some cancer is sneaky, and you may have it for a long time before you know it’s there. That’s where cancer screenings come in. Catching it early is usually when cancer is most treatable and beatable.
These screenings include:
Mammograms. Regular breast screening mammograms should begin at 45 and continue for the next 10 years. Women 55 and older can opt for one every other year, depending on family history and their own cancer history.
Colonoscopy. This is considered the best test to look for colon and rectal cancer. It’s a visual test that looks inside the colon. New guidelines say your first one should happen at age 45 if you are at average risk. Most people should repeat this test every 10 years until they’re 75. When you are older than that, it’s up to you and your medical team. But you can stop colon cancer screening at age 85.
Ask your doctor if another kind of test, including one that looks for signs of cancer in your poop, can be a screening option for you.
Prostate cancer. Two tools may be able to find it early:
- PSA test. This blood test checks for the presence of a substance that may be found in higher amounts in men with prostate cancer. A higher score doesn’t necessarily mean you have cancer, but it probably means your health care team will suggest more tests. Talk to your doctor about the pros and cons of having the PSA test.
- Digital rectal exam. A doctor or nurse inserts a gloved, lubricated finger into your rectum to check the prostate gland for lumps or anything unusual.
Cervical cancer screening. Your gynecologist may recommend continued screenings up to age 65. These are pap smears, tests for human papilloma virus (HPV), or both. HPV infection causes almost all cases of cervical cancer. If these tests are normal, you will repeat them every 3-5 years. Ask your doctor if you need to continue screenings after age 65.
Lung cancer screenings. New guidelines urge most current smokers or former smokers between ages 50 and 80 with a 20-pack-year or more habit to get screened for lung cancer. A 20-pack-year smoker, for example, is someone who smokes a pack a day for 20 years or two packs a day for 10 years.
The test is what's called a low-dose chest CT scan. It should be repeated every year.
Bone Loss (Osteoporosis)
“Osteoporosis increases with age – especially in post-menopausal women,” Gorenchtein says. It puts you at risk of a bone break, which could affect your quality of life. This could happen if you trip down the stairs or slip at the grocery store – but not always. Osteoporosis “predisposes patients to a spontaneous fracture – especially in their spine,” Gorenchtein says. “People [with untreated osteoporosis] think if they don’t fall – as long as they’re careful – their fracture risk is low. That’s not usually the case,” he says.
What to do:
Get screened. It’s recommended that women get a special low-dose X-ray scan called a DXA at age 65 and repeat it every 2 years. This test measures bone density in your hip and spine. It can diagnose osteoporosis, a precursor called osteopenia, and predict future risk of fracture.
If you have certain medical conditions or take medications that could raise your risk of osteoporosis, your doctor may suggest a scan earlier than age 65.
Bone up on calcium and vitamin D. If your body needs calcium, it steals it from your bones. That ups your risk of osteoporosis. Vitamin D helps your gut absorb calcium. Together, they’re a dynamic duo for your bones.
Ask your doctor if supplements will help if you don’t get enough from your diet.
Muscle through it. Weight-bearing exercise can improve bone mineral density, Gorenchtein says. It also helps your muscles stay strong and improves balance so you can stay steady on your feet. You probably should consider help from a physical therapist or exercise trainer to do weight training safely.
Consider treatment. Your doctor may suggest medication. This depends on how much bone you’ve lost, other medical problems you have, and other reasons.
Joints and Muscles
You may notice aches and pains in your joints. A half-century of wear and tear on joints is to blame. The main ones affected are your hips, knees, spine, shoulders, and hands, Gorenchtein says.
But osteoarthritis is not the only thing that can rob you of your mobility as you age. Loss of muscle mass and strength is a big concern, too, he says.
What to do:
A combination of aerobic exercise and weight-bearing and resistance training can help. Focus on mobility, balance, flexibility, strength, and endurance. Work with a physical trainer to make sure you’re exercising safely.
Eyes
You may find it hard to read a menu or the back of the shampoo bottle as you approach your 50s. Or, your peepers can’t seem to tell the difference between black and blue or adjust to different light. That’s normal.
What to do:
A visit to your eye doctor can diagnose common problems easily. Glasses, contact lenses, and/or improved lighting can be just the ticket. The doctor also can pinpoint more serious issues that threaten your eyesight. After 50, get a dilated eye exam every year. This is especially important if you have diabetes.
Teeth
Gum inflammation (gingivitis) is a risk factor for lung and heart disease and stroke. Tooth loss from gum disease (periodontitis) is linked to dementia.
What to do:
Rinse, brush, and floss at least twice daily. Preventing cavities and keeping gums healthy as you age is the best medicine to protect your oral health. Arthritis can make flossing or holding a toothbrush difficult. An electric toothbrush or water flossers can be good options for you.
See your dentist twice a year for cleanings and exams, and get X-rays as needed.
Memory
Along with creaky knees and wrinkles, memory and thinking problems are common as you age. Usual types of normal age-related problems include:
- Occasionally misplacing things
- Forgetting which word to use
- Not knowing what day it is – but remembering later
Forgetfulness is normal, but dementia isn’t. That’s a loss of cognitive skills – thinking, reasoning, and remembering. Examples include:
- Trouble having a conversation
- Losing things a lot and not being able to find them
- Forgetting to pay monthly bills
- Getting lost in familiar places
What to do:
If you or your family thinks your memory problems are troublesome, talk to your health care team. Your doctor may perform a simple cognition test and recommend further testing, if there’s a problem, Gorenchtein says.
Medical conditions you have and medications you take can cause memory problems, too.
Generally, everything you do to keep your heart healthy, like regular exercise, limiting alcohol, and not smoking, will help protect your brain health.
Other ways to keep your mind sharp include:
Eat well. There’s no single diet that works for everyone. But choosing a healthy one you can stick to is a key to success. “The first rule is to avoid processed and refined foods – that is at least half of the aisles in the North American grocery store,” Gorenchtein says. Next is to eat fresh fruits and vegetables, healthy fats like olive oil, and lean proteins like poultry, fatty fish, and legumes.
Get a “D.” Vitamin D that is. This nutrient has shown to protect brain function and cognition. Supplement your diet with 1,000 to 5,000 IUs a day, but check with your doctor first.
Take omega-3s. Most North Americans don’t get enough omega-3 fatty acids in their diet, so it is a good idea to include omega-3 supplements. “There is no agreement on the exact recommended dose. But optimal intake is anywhere from 1.75 grams to 2 grams per day. Look for a supplement with the highest content of EPA and DHA fatty acids, one that has been sourced from wild fish, and one that has been purified from mercury,” Gorenchtein says.
Mind your moods. Depression is linked to a higher risk of dementia. Some ways to mind your mental health:
- Maintain a good work and life balance.
- Get regular screenings for depression by your primary care doctor (and timely treatment if depression is diagnosed).
- Increase and maintain social connections with family and friends.
- Take part in hobbies and exercise, and soak in some sunshine.
Voice Your Concerns
Don’t wait for your annual physical to bring up health concerns, Gorenchtein says. Here are his tips to get the most out of your doctor visits:
- Mention new issues to the doctor’s staff when making your appointment. That way, the doctor will see them on the schedule and they won’t get missed.
- Bring a list of concerns you want to discuss with your doctor to the visit.
- See your provider regularly so they get to know you, learn what you value most, and can monitor your progress.
Taking action when issues crop up can help take the anxiety out of health concerns so you can live your best in the second chapter of life.
Show Sources
Photo Credit: The Image Bank/Getty Images
SOURCES:
American Cancer Society: “American Cancer Society Recommendations for the Early Detection of Breast Cancer,” “Screening Tests for Prostate Cancer,” “American Cancer Society Guideline for Colorectal Cancer Screening.”
American Heart Association: “Understanding Blood Pressure Readings.”
CDC: “Leading Causes of Death.”
Cleveland Clinic: “Menopause,” “Cholesterol Numbers and What They Mean.”
Mike Gorenchtein, MD, gerontologist, Northwell Lenox Hill Hospital, New York City; assistant professor, Zucker School of Medicine at Hofstra/Northwell.
Henry Ford Health: “What Cancers You Are Most At Risk For, By The Age.”
National Cancer Institute: “Cervical Cancer Screening.”
National Institute on Aging: “Aging and Your Eyes,” “Memory Problems, Forgetfulness, and Aging.”
University of California, Los Angeles: “Semaglutide for weight loss – what you need to know.”
