Health Tips for Senior Women

Seniors Working Out

Whether you are in your mid to late fifties, sixties, seventies, and beyond, healthy aging or aging gracefully is a work in progress. Remember, it’s never too late to get started. The choices and actions of today can and will affect your tomorrow, so start today to ensure a healthier you in the future. Listed are some simple tips to help you maintain and improve your health.

1. Get Your Annual Physical Exams and Immunizations. 

Visit your doctor for your annual physical and all recommended exams. Having a wellness baseline helps your doctor pinpoint when things are not typical. Make your appointments and keep them. You owe it to yourself! Be your own health advocate, and know your health numbers, cholesterol, blood pressure, blood sugar, etc. Utilize the information to make healthy choices on a day-to-day basis. 

2. Sleep  

Lack of sleep is often a common problem experienced by many of us as we age. Sleep affects both our physical and mental health tremendously. It is recommended that we get 7-8 hours of sleep daily. Lack of sleep affects metabolism, mood, concentration, memory, motor skills, stress hormones, and even the immune system and cardiovascular health. The benefits of sleep include: 

  • Allows the body to heal, repair and rejuvenate
  • Improves concentration and memory
  • Reduces “perceived hunger.”
  • Reduces daily stress
  • Increases energy 

If your sleep-wake cycle changes as you get older, these tips may also help.

· Go to bed and get up at the same time each day, even on 


· Do not take naps longer than about 20 minutes.

· Do not read, watch TV, or eat in bed. Only use your bedroom for 


· Avoid caffeine for about 8 hours before bedtime.

· Avoid nicotine and alcohol in the evening. Alcohol might help you fall 

         asleep, but it can cause you to wake up in the middle of the night.

3. Exercise 

There are many, many benefits of regular exercise, from heart health to reducing discomfort associated with arthritis as well as minimizing chronic illnesses such as high blood pressure and diabetes. Include the “trifecta” of exercise—cardio, strength training, balance, and stretching—to achieve the maximum benefits. 

4. Eat for Health

Good nutrition is essential because it boosts immunity, reduces disease risk, and improves daily energy. And just as your body changes with age, so will your diet, and it’s essential to learn how to adjust your eating habits as you age. If possible, seek guidance from a nutritionist or professionals to guide and direct you in this area.

The Importance of Breakfast

Breakfast wakes up your metabolism, stabilizes blood sugar, and helps prevent overeating at the end of the day. Some people devalue the importance of breakfast and skip this vital meal daily. If you’re not a ‘breakfast’ person, consider a protein smoothie to start your day. 

5. Hydrate

Our bodies are primarily water; we need water as a natural cleanser for our organs and digestive system. Being hydrated is crucial for the brain and flushing toxins through the skin (perspiration) and urine.

The amount of fluids you need is based on your weight. The basic rule f thumb is to drink half your body weight in ounces. For example: if a woman weighs 150 lbs., half her body weight is 75. Therefore, she needs to drink a minimum of 75 ounces of fluids per day, which is 8-9 cups or about 2 liters.

6. Reduce Stress 

Stress can cause many health problems, from hormonal imbalance to lack of sleep, increased blood pressure, etc. Try the following strategies for reducing Stress.

  • Exercise – it’s a natural stress reliever and natural antidepressant
  • Meditate – it doesn’t have to be “perfect” to work
  • Schedule some “Me Time” weekly, massage, pedicure, reading 
  • Engage in a hobby that inspires or makes you feel good i.e. gardening, crafting
  • Do what you love and be with people you love 
  • Find spiritual solutions 


Your health is the most significant part of your wealth. “Aging is a journey, but how we navigate the process determines how we reach the destination.” Call today for a free Health Journey Consultation! 832-649-547