If you’ve celebrated the big 5-0, or if you did long ago, you’re probably aware that your health is a big deal. For people of color, the focus on what’s good for you may be even more important.
As you get older, you’re more likely to have:
- High blood pressure
- Heart disease
- Cancer
- Obesity
- Mental health issues
- Stroke
- Diabetes
- Alzheimer's or dementia
So why do these issues impact people of color more than their peers? While personal responsibility contributes to the health of all Americans, greater evidence shows racism plays a role in poor health outcomes for communities of color. That can include a lack of access to good health care and discrimination.
Despite that, there are things you can do now to stay healthy as your age ticks up.
Get Moving … or Keep Moving
In most cases, physical activity can help prevent, delay, improve, or manage many chronic illnesses and diseases. Still, studies show, more than 30 million adults over age 50 are not moving. While there may be hurdles – like a busy work or family life, or even financial strain – staying active doesn’t need to be costly or take up lots of time. Exercises like walking are free, easy on your joints, and can get your blood pumping and help get oxygen to your brain and other organs. Start with just 5-10 minutes per day and build up. Or join a team to stay active.
Dena Jackson, 58 of Albany, GA, joined a kickball team. “I was looking for something that would help me exercise and be outside. Most of what we do at this age is indoors, so I wanted to find something that would allow me to be outdoors while getting fit. It reminded me of being a kid,” says Jackson. “As a Black woman, I know the importance of staying fit. I want to be healthy for my family and myself.”
How to do it
- Cardio may be more fun, but don’t forget strength training and stretching.
- Find a buddy – a friend, spouse, or even a pup can keep you off the couch and moving.
- Pat yourself on the back for cleaning, gardening, or vacuuming, all of which count as physical activity.
- Always check with your doctor before starting or changing an exercise program.
Love Your Heart
Heart disease is the leading cause of death for all adults. But if you’re Black or Hispanic, the risk is greater. The numbers can be scary:
- 47% of Black adults have heart disease, compared to 36% of White adults.
- Hispanic women are twice as likely to have diabetes than White women.
- 59% of Black adults have high blood pressure – higher than all other racial and ethnic groups.
Knowing the connection between high blood pressure and other conditions like heart attacks and strokes is key. “You’re also more at risk for things like Alzheimer’s disease if you have heart disease or high blood pressure,” says Lisa L. Barnes, PhD, a professor of gerontology and geriatric medicine and a cognitive neuropsychologist with the RUSH Alzheimer’s Disease Center at Rush University Medical Center. “It’s so important to start early with prevention of these issues. Talk to your doctor and learn what you can do to keep your numbers at the right level.”
How to do it
- Get your blood pressure, cholesterol, and sugar levels checked regularly. Invest in a home blood pressure cuff to check it yourself often.
- Learn the foods and activities that make your blood pressure go up, and what makes it go down.
- Know your family medical history. It may be tough to bring up this subject, but find out the diseases that run in your family.
- Give up smoking.
Eat Smart
Choosing healthy foods can be easier said than done. Still, doctors say it is key to health as we age. “The importance of a healthy diet is well-researched,” Barnes says. “Several studies have shown that cutting back on fast food, trans fats, and processed foods, and eating more plant-based meals can slow the aging of the brain for African Americans.”
Eating a nutritious diet shouldn’t be torture or costly. It can start with small changes – swapping sugar for healthier options like agave or honey. Or using lemons and fresh herbs to season food instead of salt.
How to do it
- Cook more, eat out less.
- Read the fine print on labels.
- Look for healthy recipes online, or do recipe swaps with friends and family.
Challenge Your Brain
Just as you give your muscles a workout, you can give your brain one, too. And that’s especially important as we age, experts say. Because Black and Hispanic people are more likely to have Alzheimer’s and dementia, doing things for brain health is important. “I take supplements to help my memory,” Jackson says. “I also do a lot of crossword puzzles and games on my phone.”
Apps like Lumosity and others may offer some help. But more research is needed to be sure they make a difference. What is clear is that sleep, exercise, and keeping stress down can help keep your brain healthy.
How to do it
- Start or join a book club.
- Do daily crossword puzzles.
- Always wanted to learn a language? How to make pasta? Sign up for a class.
- Take up a new hobby.
Fight Stress
The connection between stress and health is more known today. We all deal with it, but some groups (Black, Hispanic, and Native American people) see a greater impact on their health and even life expectancy.
Keeping your mind healthy is just as important as making sure your body is in good shape. “The stress many people of color experience is a big deal,” Barnes says. “We’ve known for some time that experiences of discrimination and being treated unfairly can impact our bodies. We see a response in the body – particularly the brain.”
How to do it
- To combat stress, get your ZZZs. Most adults need about 7 hours a night, but find what works for you.
- Talk to a counselor. Some issues need the help of an expert trained in guiding you to a stress-reducing plan.
- Make stress-busting a priority and make it part of your life – a warm bath, massage, or a daily walk can all do the trick.
Stay Connected
According to the U.S. surgeon general, loneliness has become a major health issue in the U.S. Why is it a concern? “People who have a social network – whether part of a faith community or service organization – tend to be healthier,” Barnes says. “As your world shrinks and friends and family members pass on, this isolation can lead to depression, early Alzheimer’s, and other health challenges.”
Some studies suggest loneliness and lack of a social network are equal to smoking 15 cigarettes a day when it comes to your health.
Whether you’re a social butterfly or a wallflower, keeping a few close friends and family members around can be a boost to your health.
How to do it
- Visit a church or other house of faith in your community.
- Find out about community groups, sororities, or fraternities in your area.
- Join a support group.
Advocate for Yourself and Others
Today, there are still differences in how patients of color are treated, compared to their White counterparts. Studies show that racist beliefs that Blacks people, for example, have a higher pain tolerance or are more likely to use drugs still exist. These barriers may prevent you or your loved ones over 50 from getting needed the education and treatment you need.
How to do it
- Find a doctor you trust and who listens to you. If you’re not happy with your care, it’s OK to make a change.
- Join a clinical trial. Many drugs and diseases aren’t studied as much on in patients of color as they are on in Whites people. Taking part Participating in a trial can help experts understand the ways certain groups are impacted. To find a trial, visit www.clinicaltrials.gov.
- Bring friends and family with you to your appointments.
If you’re behind on starting some of these things, don’t worry. You can start today. It’s never too late to make healthy changes.
Show Sources
Photo Credit: Westend61/Getty Images
SOURCES:
Health in Aging: “Tip Sheet: Hispanic/Latina/o/Latinx: Guide for Managing Your Health,” “Tip Sheet: Black/African American Older Adults: A Guide to Managing Your Health.”
CDC: “Racism and Health,” “Adults 50 and Over Need More Physical Activity.”
Dena Jackson, 58, human resources HR professional, Albany, GA .
Johns Hopkins Medicine: “Fitness Tips for 50-Plus.”
Cleveland Clinic: “How Race and Ethnicity Impact Heart Disease. ”
Lisa L. Barnes, PhD, professor of gerontology and geriatric medicine and a cognitive neuropsychologist, with the RUSH Alzheimer’s Disease Center at Rush University Medical Center, Chicago.
Alzheimer’s Association: “Black Americans and Alzheimer’s,” “Hispanics and Alzheimer’s.”
Lumosity app.
National Center for Equitable Care for Elders: “Strengthening Social Connections in Older Adults.”
Journal of Palliative Medicine: “Pain and ethnicity in the United States: A systematic review.”
Clinicaltrials.gov.
KFF: “What is Driving Widening Racial Disparities in Life Expectancy?”
