A Look at 6 Important Healthy Aging Tips for Women

It’s no secret that women, regardless of age, deal with appearance-related internal and external pressure. Beauty ideals have gradually changed over the years and society has embraced body positivity, but many women still feel obligated to pursue unrealistic beauty standards. In a recent study conducted by researchers at York University in Canada, more than 400 women between the ages of 18 to 25 were shown photos of women who fell into the following three body type categories: fit, thin, and slim-thick. When asked to compare themselves to the idealized body types, the participants expressed dissatisfaction with their own appearance and weight.

These pressures become even more intense as women age. During a recent interview in an episode of The New Feminist podcast, supermodel Paulina Porizkova, 58, discussed the troubles she has had with aging while trying to keep up with society’s beauty standards, noting that she feels “invisible” as a middle-aged woman.

Looking good can help inspire self-confidence in women, but feeling good should be the ultimate goal. Rather than trying to achieve unattainable beauty goals, women should prioritize their physical and mental health as they age. The following are six helpful tips for healthy aging.

1. Exercise Regularly

Regular exercise is not just about physical appearance. It’s associated with a range of physical and mental health benefits, including reduced risk of high blood pressure and type 2 diabetes, less stress and anxiety, and improved skin and bone health. A 2020 study involving 4,840 people over the age of 40 (including 1,732 women) found that those who walked 8,000 or more steps per day had a 51 percent lower risk of death from all causes than those who walked only 4,000 steps per day.

The CDC recommends adults walk or engage in other moderate-level physical activities for at least 150 minutes every week while incorporating two days of strength training.

2. Eat a Balanced and Healthy Diet

Eating well is also crucial to healthy aging. The food you put into your body impacts the way you feel and greatly affects your physical and mental health. Junk food like candy, cake, and potato chips are high in calories and typically have minimal nutritional value. They should be eaten in moderation.

For women, an ideal diet involves eating about 2,000 calories per day with a combination of lean proteins, healthy fats, fruits and vegetables, and whole grains. The Mediterranean diet, which incorporates more fatty fish and is lower in dairy than the average American diet, is associated with a decreased risk of sudden cardiac death. Meanwhile, cutting out salt can help with weight loss and reduce the risk of heart disease and type 2 diabetes.

3. Get Screened

Regular visits to the doctor’s office are important to help manage risk factors for disease and catch chronic diseases early. Women should also get breast cancer screenings at least every two years for early detection. One in eight American women are diagnosed with breast cancer at some point in their lives, and the risk increases with age. Women should also get routine pap exams to screen for cervical cancer. Medicare covers both of these screenings.

4. Care for Your Skin

Taking proper care of your skin can help you look and feel better. In addition to getting annual skin cancer screenings, you should wear sunscreen when outside, especially on hot, sunny days; drink enough water every day; and use only gentle products, including cleansers and moisturizers, as part of your skincare routine.

5. Stay Optimistic

Positive thinking can lead to positive results, both in terms of your physical and mental health. Studies have shown that people who have a more optimistic outlook are less susceptible to depression and live longer than those who are generally more pessimistic. Thinking positively can also promote other healthy habits.

While it’s not always easy to adjust your mindset, you can become a more optimistic person with practice and patience. Smiling, even if you don’t have a reason, can help lower stress. You can also try to help others more, start writing in a gratitude journal, or surround yourself with optimistic people.

6. Get Sufficient and Quality Sleep

According to the Centers for Disease Control and Prevention, about one-third of American adults don’t get enough sleep. This is a major problem. Sleep is crucial for cognitive function, mood and hormone regulation, and stress maintenance. Good quality sleep is also associated with lower rates of obesity and heart disease. Moreover, sleep plays an important role in skin health.

“Overall, we notice a loss of volume, formation of deep and fine lines, and slower wound healing,” notes board-certified dermatologist Dr. Ingrid Roseborough. “Since sleep is an important time for cellular repair and growth, chronic sleep deprivation results in signs of premature aging.”