Reviewed by nutritionist Karen Ansel, MS, RDN
Design elements: ghetto images. EATHELL design.
Key points
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After the age of 50, women undergo many physical and hormonal changes.
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They can experience hot flashes, difficulty sleeping and a sense of stress.
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The following bedtime habits can help them de-stress, sleep better and have more energy.
The 50s is an incredible milestone. You are the worse, more confident and non -napological yourself. But let’s be honest. Our bodies and minds do not work exactly as in our 20s. From the hesitant hormones to the random creaking bones and joint pain, it is clear that self -care must occupy the central scene. And what better time to give yourself a little TLC than just before going to bed? After all, your evening can set a tone of quality sleep, mental clarity and a healthier tomorrow.
To get started, we have reached out to registered nutritionists for simple but effective ways that women over 50 can optimize their nights. These are not complicated rituals or time -consuming. They are only six practical, dooms to help you wind your day while doing something good for your body and mind at the same time.
1. Lip a mock -free alcohol
If you enjoy a drink containing alcohol in the evening, consider exchanging a layout without alcohol or a glass of wine or beer without alcohol. “Most women over 50 complain of insomnia and sleep disorders due to perimenopause and menopause,” says Melissa Azaro, RDN, LD. “Symptoms such as hot flashes and night sweating can support women, and other hormonal imbalances can make it difficult to get a full night of quality sleep.”
Therefore, she recommends that women over 50 cut alcohol at bedtime. “Although you may feel that it helps you fall asleep faster, it leads to a more short, less restful sleep,” she says. Research agrees by associating a higher consumption of alcohol to a shorter, less recovery sleep and even snoring.
2. Eat a protein -rich breakfast
“After 50 years, women lose muscle mass more quickly due to hormonal shifts, more special [due to] A decline in estrogen levels during menopause, which affects bone density and muscle strength, “says Jamie Li McIntyer, Ms, Rdn.” Protein before bed-as Greek yogurt, cottage cheese or vegetable puree[has been shown to] Support muscle recovery and synthesis at night, especially when they are a resistance exercise. “For example, a study found that men who ate proteins after they had higher levels of muscle construction and repair in the evening than those who did evening exercises without consuming protein.
3. Brush your teeth
Now that you have breakfast, it’s time to brush these teeth – even if you are tired and you can’t motivate! The brush before bed is important to everyone. But it becomes even more critical when you enter your 50s, as the health of the oral cavity becomes more and more tied to your overall health as you age. Problems such as dry mouth, tooth loss, cavities, gum disease and oral cancer are more common in the elderly and can affect more than their teeth. They can also lead to problems such as poor nutrition and a more quality of life and can even worsen conditions such as heart disease or diabetes. Plus, when your teeth are in good shape, it’s easier – and more enjoyable – to eat healthy foods such as fruits and vegetables!
4. Place a glass of water by your bed
The simple act of a glass of water next to your bed can be one of the most unnoamed habits for women over 50. “Even if you do not wake up at night, night sweatshines can dehydrate you during sleep, so you probably wake up somewhat dehydrated,” explains Francis Largema-Rot, RDN. “Having the water next to you helps you get a jump in hydration for the day, which helps you feel the best.” And if the hot flashes are a problem, drinking cold water before struck the hay can help you cool things, according to national health institutes.
5. Take magnesium glycine
Magnesium plays a crucial role in muscle relaxation, maintaining a healthy nervous system and regulating sleep. Still, as we get older, we may not absorb this mineral as efficiently as we did when we were younger. And many of us do not consume enough magnesium to meet our needs. Enter magnesium glycine. This highly absorbent form of magnesium is easily absorbed by the body for a more relaxed sleep and complete relaxation at the end of the day.
Beyond the dream, this supplement can help maintain strong bones, as magnesium is essential for the absorption of calcium and bone mineralization. Prioritization of bone health is becoming more important after the age of 50 to reduce the risk of osteoporosis and maintain overall mobility. Studies show that higher magnesium intake is associated with better bone density in the cervix and femur, which are key areas of mobility and strength.
6. Practice diaphragmatic breathing
Diaphragmatic breathing or deep breathing of the abdomen is a simple way to calm your body and mind. “This slow, deliberate breathing – intelligently through the nose with a deep expansion of the abdomen, followed by slow exhalation – can soothe the nervous system and promote the better sleep,” says Brittany Skaniello, Rdn.
This can also support your long -term heart health. How so? Stress is associated with an increased risk of heart disease, which is a leading cause of death for elderly women. Promising studies have shown that diaphragmatic breathing can reduce stress levels by improving blood pressure and respiratory frequency and reducing the cortisol of the hormone of stress. While more research is needed, taking a few deep abdominal breaths before you get involved can be an easy, inexpensive way to relieve your stress.
Our expert takes
Your night habits can be an impactful way to prioritize self-care and support your body through changes that happen after the age of 50. Whether you have recently reached the age of 50 or have already passed this milestone, nutritionists recommend that you make the most of your evenings by changing alcohol for a mock, eating protein -rich bedtime breakfast and staying hydrated. They also recommend taking a magnesium glycine supplement and doing some deep breathing exercises to help you wind up and prepare for a recovery sleep. And don’t forget to brush these teeth! As you age, your dental health affects many aspects of your overall health.
Remember that small changes can lead to major results over time. By choosing to nourish your body and mind in these practical ways, you lay the basis for healthier days and more relaxed nights.
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