Developing a Self-Care Routine in Your 50s for Overall Wellness

Blogs27 Aug 2024

Self-care has been a buzzword for the past decade, with trending rituals, products and activities becoming constant features in all forms of media. But has the overuse of this word diluted its meaning? In this article, let’s discuss what self-care is and how you develop a self-care routine in your 50s to boost your overall wellness.

Self-care is the ability to care for ourselves through awareness, self-control, and self-reliance to maintain and boost optimal health and well-being. It goes beyond candles and face masks and creates a positive change in your life. If you are in your 50s, and trying to create a holistic routine for yourself, here is what you should consider adding:

The Top 5 Self-care Habits to Form A Holistic Self-care Routine

1. Nutrition for Vitality

Eating well and prioritising healthy and nutritious foods can help protect you from lifestyle disorders like osteoporosis, high blood pressure, heart disease, type 2 diabetes, etc. It may even help boost the brain, heart, digestion, weight management and immune function among others. Ensure that you are caring for your body by choosing only the best ingredients to put in it. Having a balanced diet filled with whole grains like oats, wheat, brown rice, fresh fruits and vegetables, healthy fats from nuts, seeds and more can be highly beneficial in giving you ample energy and boosting your overall health.

With age, your appetite may change and you may have less food, however, you still need the same amount of nutrients. Hence it’s important to avoid empty calories and stick to nutrient-dense foods and balanced diets.

2. Exercise for Strength and Mobility

Some love getting some movement in their body while many hate the idea of ever breaking a sweat and going to the gym. Regardless of your preference, it’s a well-known fact that exercise is one of the cornerstones of health. Walking more than 8,000-10,000 steps per day has been linked to a lower risk of heart-related conditions, dementia and improves overall health.

Doctors recommend doing at least 150 minutes of exercise per week and 75 minutes of vigorous movement for adults to maintain and promote better health. So if you want to care for yourself and keep fit, get moving!

3. Sleep

Getting ample sleep is essential for health. Good sleep gives your body the much-needed rest which enables us to stay energetic and alert throughout the day. Good sleep is also associated with lower insulin resistance, heart conditions and obesity. But as we grow older, it may be hard to sleep, either due to stress, medication or other issues. A study done on 50-60-year-olds found that those who got 6 hours of sleep or less were at a higher risk of developing dementia. Poor sleep quality may also hamper problem-solving skills, concentration and worsen depressive symptoms.

To prevent or delay these symptoms, and promote better sleep, you should start a night-time sleep routine. In this, you can stay away from all electronic devices a few hours before bedtime, create a comfortable atmosphere in your room and make sure that it is perfectly dark and cold to sleep.

4. Stress Management for Mental Clarity

While it’s natural to feel stress often, excess stress can take over one’s life and impair its quality. In midlife, one can be faced with various stressors such as job insecurity, financial troubles, retirement, absence of children, relationship issues, ailing parents, loneliness and more. Research has found that cortisol, the stress hormone, typically increases steadily in middle-aged adults which may impact memory, mood and decision-making. That’s why stress management has to be one of the top factors to consider while making a self-care routine.

Consider trying techniques like meditation, journaling, breathing exercises and yoga to reduce the ill effects of stress and visit a professional if you feel like you have chronic stress.

5. Social Connection: Nurturing Relationships

With so many professional and personal changes happening in your life in your 50s, many may face loneliness and isolation. Science has found that older adults who feel lonely or isolated are at a higher risk of heart conditions, depression, and cognitive decline. Conversely, having a support system and a robust social circle can help bring joy and warmth into your life. Try speaking to your friends about your worries and you may even get some good advice! Meanwhile, going to local events and trying group classes with strangers are some great ways of meeting new people who can bring new perspectives and ideas to your life.

Conclusion

Self-care is a way to care for yourself to maintain and boost your health and well-being through some essential rituals and daily tasks. If you are in your 50s and trying to prioritise self-care, it’s vital to consider 5 main circles to focus on. These are diet, sleep, exercise, stress management and social life. All of these play a key role in how healthy your body and mind are, so make sure to fill your daily routine with rituals that cater to each of these spheres. Some examples of self-care habits are following a healthy and balanced meal plan, ensuring to sleep for 7-8 hours daily, making time to get ample movement or exercise in the day, practising some meditation regularly and spending a few hours with loved ones or friends multiple times in a week to keep yourself supported and happy. Make these changes today to start seeing a difference within a few months!

For more motivational content, follow Right Shift. We create helpful articles on all things healthy ageing including nutrition, mental health, fitness and more. We also help you find a community of like-minded middle-aged adults who prioritise their health and want to become better versions of themselves in their midlife. Interested in doing the same? Start with our free health score calculator and meal plan to make a positive change in your life today!