Now That You're in Your 50s:

You'll likely experiences many changes, not only in your personal life, but also in your body. You may have more time to focus on yourself if the kids are out of the house, or perhaps you are dealing with aging parents. Despite what's happening in your life, it's vital for you to take part in activities that are good for your body and soul. It's never to late to make healthy changes. Get started with these five ideas for looking and feeling your best.

1. Keep your muscles strong

Do you find it harder these days to carry groceries up the stairs or twist off a tight jar lid? You might not be feeling as strong as you once were, but your healthy future depends upon keeping your muscles strong: Half of women over 50 will experience an osteoporosis-related fracture in their lives. Consider starting a strength-training routine. You don't have to join a gym to get stronger. Resistance exercises are easy to do at home with inexpensive handheld weights, available at discount stores and sporting-goods suppliers. You can also build strength effectively with lightweight elastic resistance bands.

» Learn easy exercises to help you get started.

2. Take up a sport

It's not too late to try a new sport, whether it's one that was a childhood dream or something that caught your fancy as an adult. It can be just the boost you need in establishing a fun and effective exercise routine. Choose a new activity that's kind to your body while giving you a good workout. Sports involving jumping, twisting or pounding can be tough on your joints. Opt for kinder, gentler choices like swimming, cross-country skiing, rowing or karate.

» Get more ideas and inspiration for taking up a new sport.

3. Start volunteering

Have some free time now that the kids are out of the house? Why not try volunteering? While you're helping your community, the environment or other worthy causes, you're also helping your own physical and mental health. In one study, people with chronic pain who volunteered as peer counselors found that their pain, disability and feelings of depression all lessened from volunteering.

» Learn more about the benefits of volunteer work, and get ideas for getting involved.

4. Know your numbers

Get regular checkups to make sure your blood pressure and cholesterol are in a healthy range. Keep your levels at bay with heart-healthy choices. For instance, boost your intake of foods that are high in soluble fiber. This type of fiber binds to cholesterol in the digestive tract and helps remove it from your body. Good sources include oatmeal, oatmeal bread, oat bran cereal, dried beans and peas, apples, bananas and citrus fruits.

» Learn more about heart-healthy choices.

5. Manage menopause

Do you find yourself asking, “Is it hot in here?” more often these days? Coping with menopause-related changes can be challenging. For hot flashes, try dressing in light layers that can be taken off when a flash starts; using a hand-held, battery-operated fan; and taking a tepid or cool shower before bedtime.

» Get more tips for managing uncomfortable hormonal
changes here.

Questions to Ask Your Health Care Professional While You're in Your 50s

Menopause and how to deal with its symptoms likely will top your list of concerns now. But you should also be concerned about your general health and how your health needs might be changing. Before your next appointment, make a list of questions in a small notebook that fits easily into your purse. Keep it handy so that you can jot down questions or concerns whenever you think of them. Be sure to include these topics:

1. Now that I'm 50 (or older), how often should I have regular checkups, and which screening tests should I have and when?
2. Am I a good candidate for hormone therapy for menopausal symptoms, such as hot flashes and vaginal dryness? If not, what alternatives are available?
3. Should I increase my daily intake of calcium and vitamin D to prevent osteoporosis after menopause?
4. Should I continue the same diet and exercise program to maintain my weight? What should I do if I want to lose weight?
5. Could weight gain be caused by a thyroid problem? Should my thyroid hormone level be tested?
6. Is depression a normal symptom of menopause or aging? What treatments are available?
7. I sometimes leak urine when sneezing or coughing. Is this normal? What can I do to control this problem?
8. How do I know the difference between normal aches and pains and arthritis? Can it be prevented?
9. If I need a test or treatment, what is it designed to do and why is it recommended? What are the dangers and side effects? What must I do to get ready for the procedure? Are there other treatments or options? Will insurance pay for the test or treatment?
10. Whom should I call to find out test results (such as a Pap test or mammogram) and when? (Always get a complete report on any tests you have had.)

For more women's health information, visit HealthyWomen.org

Preventive Health Screenings You Need While You're in Your 50s

You'll need to see your health care professional more frequently now that you are in your 50s, plus you'll have some new preventive tests and screenings to keep your health in check. If you are at high risk or have a family history of medical problems or you have serious medical conditions, you'll need specialized care and additional tests beyond the basic recommendations.
Here are guidelines for preventive health screenings and immunizations generally recommended for healthy women in their 50s:

Pap test for cervical cancer: If you've had three Pap tests in a row with normal results, you should continue your Pap test screening every two to three years using either the regular Pap test or the liquid-based Pap test. Exception: If you have risk factors such as multiple sex partners, a weakened immune system, DES exposure in utero or HIV infection, you should continue to have a Pap test every year. Testing for the human papillomavirus (HPV), which is associated with cervical cancer, is an option for women age 30 and older. Another option is to get screened every three years with the Pap test (either the conventional or the liquid-based test) plus the HPV DNA test. (Health care professionals can now test for the types of HPV that are most likely to cause cervical cancer by looking at pieces of DNA in cervical cells). Ask your health care professional for more information.

If you have had a total hysterectomy (removal of both your uterus and cervix), you may stop having cervical cancer screenings, unless the surgery was done as a treatment for cervical cancer or precancer. If you had a hysterectomy without removal of your cervix, you should continue to follow the guidelines above.

You typically will have a pelvic exam and clinical breast exam at this screening appointment. Remember: Don't confuse your annual or semiannual Pap test with a gynecologic examination. The American College of Obstetricians and Gynecologists (ACOG) recommends that all women your age have a gynecologic examination, including a pelvic exam, annually.

Clinical breast exam: Have this exam every year and take control of your breast health by learning about breast cancer risks and prevention, getting yearly mammograms and embracing a healthy diet and exercise routine. Breast self-exam (BSE) is an option to consider in addition to these clinical exams; however, research has shown that BSE plays a small role in finding breast cancer compared with finding a breast lump by chance or simply knowing what is normal. If you choose to perform a monthly BSE, ask your health care professional to show you how or get your free breast-self exam how-to card from HealthyWomen.org.

Mammography: You should be screened for breast cancer with mammography every year.

Sexually transmitted diseases: If you have a history of chlamydia or other sexually transmitted diseases (STDs), or you or your partner have had multiple sex partners, ask your health care professional about whether you need to be screened for STDs, including gonorrhea and HIV.

Blood pressure test for hypertension: Have your blood pressure taken at least every two years, if it is normal (119/79 mm Hg or below).

Weight: "Obesity screening" is now considered a preventive checkup. Ask your health care professional for more information on healthy weight guidelines or weight-management strategies.

Cholesterol: Have your blood cholesterol tested every five years or more frequently if you have risk factors for heart disease.

Diabetes blood sugar test: When it comes to a blood glucose test, the American Diabetes Association recommends the following:

• Women who are overweight should be checked for prediabetes during their routine medical office visits.
• Women of a normal weight should ask their health care providers during their routine visit if testing is appropriate.

Thyroid test: Recommendations vary. The American Thyroid Association recommends having a thyroid stimulating hormone (TSH) screening test at age 35 and then once every five years. The American Academy of Family Physicians does not recommend screening patients before age 60. And the U.S. Preventive Services Task Force states that there's not enough evidence to recommend for or against thyroid screening in adults. Ask your health care professional for guidance.

Colorectal cancer screening: Women 50 years and older should be screened for colorectal cancer using any of several screening methods:

• Testing stool for blood using a fecal occult blood test (FOBT) or a fecal immunochemical test (FIT) every year
• A flexible sigmoidoscopy every five years
• An FOBT or an FIT every year plus a sigmoidoscopy ever year (of the above three, this is the preferred method)
• Having a double-contrast barium enema every five years having a colonoscopy (examination of the entire colon) every 10 years

Discuss options and procedures with your health care professional to determine the best screening method for you.

Dental exam: Visit the dentist regularly. Checkups can detect early signs of oral health problems and bone loss. Professional tooth cleaning is important for preventing oral problems and should be done at least every six months.

Complete eye exam: Get your eyes checked every two to four years. Exception: If you have vision problems, family history of eye problems, history of an eye injury or diabetes, you should be seen more frequently by an eye care specialist.

Skin exam for skin cancer: The American Academy of Dermatology recommends that you have your skin examined by a dermatologist every year. Recommendations include doing a monthly mole self-exam and practicing sun safety to reduce your risk of damaging your skin and developing skin cancer. If you have had skin cancer or have a relative with a history of melanoma, ask your health care professional for guidance.

Bone mineral density exam/bone mass measurement: Screenings are recommended for women who have sustained a fracture, are at increased risk due to certain medications, or have diseases or conditions that are known to be associated with bone loss.

Immunizations

Influenza: Discuss having a yearly influenza vaccine with your health care provider.

Tetanus: You should have tetanus-diphtheria booster shots every 10 years.

Hepatitis A: This vaccine is recommended for adults who live, work or travel in areas where hepatitis A is endemic and periodic outbreaks occur, or are users of injection or street drugs, military personnel, institutionalized persons and those working in those institutions.

Hepatitis B: This immunization is recommended for persons who inject drugs and their sexual partners; anyone with a history of multiple sexual partners in the previous six months or who has recently acquired a sexually transmitted disease; recipients of certain drug products; individuals with a health-related job with frequent exposure to blood or blood products; and travelers to countries where hepatitis B virus (HBV) is of high concern.

For more women's health information, visit HealthyWomen.org.