The 3,457,632 Things Women Over 50 Are Supposed to Do for Their Health

My mother used to say that as you get older, your mind thinks it can do things your body says it can’t. I believe she came to this realization when she was trying to get somewhere more quickly than her legs would take her. I can now relate. 

But it’s not just what my body is telling me. The sheer number of things women are told they should be doing for their health after the age of fifty is overwhelming. Is it just me, or shouldn’t wellness support your life, not take it over? 

I consistently hear that women over fifty, or in perimenopause, or menopause need to be aware of muscle loss. Apparently, that means strength training needs to become a priority as part of our exercise regimen. (Personally, I don’t have an exercise regimen so I should probably start there.) Going hand-in-hand with the muscle loss and strength training is protein intake. We have to eat more protein. It’s filling and it helps build the muscle that we are apparently losing at such an alarming rate we’ll all need to start training for the WWE.

When I became a member of the menopause club about a year ago, one of my many doctors advised me that I needed to have a bone density test. She does one at the onset of menopause to get a baseline of sorts. If I understood correctly, my insurance wouldn’t cover this test unless I was squarely in menopause because if I wasn’t, things could still—shift. This was news to me and I’m glad my doctor was on it—but something to bring up with your doctor if it doesn’t come up naturally.

The results of this test led to my osteopenia diagnosis. Doesn’t it sound like an Italian pasta dish? I asked if this meant I was going to develop osteoporosis. My doctor said no, not necessarily. But I now need to do yoga. But not contort-your-body yoga—which I actually enjoy. But “old people yoga.” Her words, not mine. She said I need to do the kind of yoga that focuses on balance. She isn’t worried about my balance now. But as I age, with osteopenia, a fall is more likely to mean a broken bone. As you might imagine—that was an uplifting doctor’s appointment.

I’ve also started quietly avoiding a few things. The dreaded shingles vaccine—which I’ve heard is a doozy. And then there’s the colonoscopy that no one enjoys. I had one about ten years ago. The procedure itself was a non-event—but the prep… I survived the night on Jell-O and ginger ale and it was not pretty. But soon I will make the appointment. (Still not sold on the shingles vaccine, though.)

And then there’s sleep, which has somehow become a major wellness revelation in the last few years. Haven’t we always known that we’re supposed to get a minimum of seven hours of sleep? I’m not sure why this is being treated as such a profound awakening. And I think everyone except me is sporting an Oura ring. Between sleep apnea and menopause I don’t need a ring to tell me that my sleep is terrible. Though I’ll admit, the rings are getting cooler and cooler looking. 

My non-medical advice: Do the best you can. 

I’m training for the race with my brother which includes strength training. I drink a full bottle of water first thing in the morning, before my coffee. It’s supposed to aid with digestion and help combat overnight dehydration. And I have cut back on watching late-night episodes of Murder, She Wrote.

I also offer you this: A former colleague of mine, who is also a fitness coach, has spent a lot of time researching women’s health as we age. Her site—Femme Fitale Fit Club—has menopause-specific articles and workouts about sculpting your body, stress management, and more. It’s a great place to start when you don’t know where to start.

What small steps are you taking to manage the 3,457,632 things women over fifty are supposed to do for their health?