People in their 50s can be prone to a “vicious cycle”, says Nathan LeBrasseur, director of the Mayo Clinic’s Robert and Arlene Kogod Center on Aging. The high-stress grind of work and family responsibilities can lead to days when exercise, a solid meal and good sleep are bonuses rather than givens.
When such days become the norm, “we can see health issues start to emerge, sometimes earlier than they should”, says LeBrasseur.
“The beautiful thing is that we have such powerful control over the ageing process,” he says. “There is plasticity to ageing.”
Ageing isn’t something that simply starts after you’ve reached a certain year, says LeBrasseur. It’s a lifelong process, and in midlife, your health needs can change. We talked to experts about how to take care of your health in your 50s.
What are the normal signs of ageing in your 50s?
While all bodies age, it is “not a one-size-fits-all phenomenon”, explains Chhanda Dutta, chief of the clinical gerontology branch at the National Institute on Aging (NIA). Accordingly, there is no standard way to age. Even if two people have similar issues later in life, the pathways and factors that led them there can vary significantly.
LeBrasseur describes ageing as “wear and tear on the cells and molecules in the body”. The accumulation of these changes increases the risk of ageing-related diseases, eventually leading to the body’s decline.
Biological age is a measure of these cellular and molecular changes over time. It captures how old your body appears based on biomarkers, like telomere length, and how well your body is functioning.
Biological age is a better measure of healthspan, or years of generally good health, than chronological age, or how many years you’ve been alive. The difference between these two measures explains why one 50-year-old might seem younger than another.
How does the body change in your 50s?
There is no specific year we can expect health changes to happen, explains Dutta. This is because factors like activity, smoking, drinking and weight can all influence the trajectory of physiological changes.
According to Dutta, about 30% of adults between 45 and 64 have one chronic condition. Chronic conditions increase with age – 63% of people between the ages of 65 and 74 have more than one. Focusing on your health in midlife can help mitigate the chance of developing ill health later, says Dutta.
“Changes in body weight, body composition and metabolic changes contribute to increased risk for chronic diseases,” explains Dutta.
But bodies do generally go through certain transitions as they age.
For example, your 50s are flanked by two periods during which the number of molecules and microbes in the body fluctuates. In a 2024 study, scientists explain that at about age 44, there are changes in the numbers of molecules linked to alcohol and lipid metabolism – lipids being a group of fatty compounds that includes cholesterol and triglycerides. Then in your 60s, these types of changes influence carbohydrate and caffeine metabolism. The scientists observed dysregulation in the molecules affecting muscles and skin during both periods.
More research is needed to know the exact consequences of these shifts, but these findings could help explain ageing-related health changes. The study authors also say their work suggests we should pay extra attention to our health during our 40s and 60s.
What hormonal changes occur in our 50s?
The menopausal transition, also known as perimenopause, usually begins between the ages of 45 and 55, lasting between seven and 14 years.
Studies on menopause have illuminated much of what we know about women’s health in midlife, says Dutta. For example, the Swan study – a large, longitudinal study that began in 1994 – found that bone mineral density loss occurs during the menopausal transition and not after menopause, as it was once thought.
The menopausal transition is also linked to symptoms like hot flashes, mood changes and sleep disturbances. Menopause-related symptoms are associated with a greater risk for high blood pressure and other cardiovascular risk factors. Vaginal dryness is also common before or after menopause, which can lead to increased pain during intercourse and decreased sexual desire.
Women may experience sex drive changes in their late 40s and early 50s, while men may have a similar shift in their 60s and 70s – though not everyone will lose their libido. Declining levels of sex hormones, age-related health problems and the side effects of management medications can all contribute. Men in their 50s might also start to experience erectile dysfunction.
Why do I feel like my body is falling apart?
People typically start to undergo age-related body changes around age 30, losing lean tissue and bone density, and gaining body fat. Age and sex can affect this. Men start to lose weight after age 55, partly because lean muscle tissue is swapped for fat, which weighs less than muscle; the same occurs for women after 65.
Loss of skeletal muscle mass and strength can also begin as early as age 30, says Dutta. This phenomenon is related to age-related hormonal changes, being sedentary, and changes in how the brain and muscles work together. Health consequences can include mobility issues and an increased risk of falling.
Lower bone strength and density are risk factors for fractures in men and women, though there are some ethnic and racial differences in rates. For example, rates of hip fracture are about 50% lower in Black and Asian women than in white women.
Dutta points out that “not everybody goes downhill as they age”. Some people are exceptionally healthy despite the years they’ve accrued, and the NIA is studying them to see what sets these “super-agers” apart.
If you’re experiencing new and persistent health issues, don’t assume it’s just a regular part of ageing. Dutta recommends going to a healthcare provider and getting checked out.
What health tests should you get regularly in your 50s
Preventive and proactive care can help you extend your health span.
You can get ahead by screening for specific conditions. The American Cancer Society (ACS) recommends an annual screening for anyone over 40. The ACS also recommends talking to a healthcare provider about colorectal cancer screenings by age 45, yearly mammograms between 50 and 54, and lung and prostate cancer screenings at age 50.
In the UK, the NHS offers a free health check to people aged 40 to 70 without certain pre-existing conditions. The check includes blood pressure and cholesterol tests and is meant to reveal if you’re at risk of developing health issues like diabetes and stroke. At 50, you’re also eligible for NHS breast and bowel cancer screenings. Cervical screenings are offered every five years from age 50 to 64.
What vaccines should you get in your 50s?
The Centers for Disease Control and Prevention recommends you get your shingles vaccine and the pneumococcal vaccination once you’re 50. The NHS recommends the shingles vaccines for adults 50 and over with a weakened immune system and for all adults turning 65.
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What are the keys to longevity?
Paying attention to heart health is vital. Postmenopausal women experience a decline in estrogen, which can increase the risk for heart disease. The chance of heart issues also increases for men in their 50s. Speak to a healthcare provider about any unusual symptoms that might be related, including fatigue, leg cramps and nausea.
Poor nutritional habits can accelerate ageing, says LeBrasseur, and healthy eating can help a person extend their biological age. He recommends avoiding fad diets and sticking with what’s known to work. When it comes to health benefits, “there’s nothing more proven than the Mediterranean diet”, he explains. This plant-rich diet also emphasizes whole grains, healthy fats, and lean meats such as fish and chicken. It’s been linked to better heart health and may protect against dementia.
Exercise is crucial. “The two biggest midlife health risks are that we’re not active enough and we don’t make dietary changes that help us age in a healthier manner,” says Dutta.
She recommends diverse physical activity that hits four critical areas: endurance, cardio, flexibility and balance. It’s important to enjoy what you’re doing – if you don’t like running on a treadmill, you won’t stick with it. Go for a hike or take a dance class instead.
Progressive resistance training, yoga and tai chi are excellent for people who are especially concerned about muscle loss, says Dutta. The latter two can reduce stress too, “which is equally important for maintaining good health”.
Social connectedness and meaningful relationships are also crucial for healthy ageing, says LeBrasseur. Studies show that socially active adults experience less cognitive decline as they age.
It’s never too soon to start adopting healthy habits that protect against ageing, and consistency is key, LeBrasseur explains.
“What you do in a week isn’t going to make a huge difference, but what you do over the course of years will,” he says.
How can you keep the brain healthy as you age?
Midlife is associated with some changes in the brain, including the shrinking of the hippocampus and decreased connectivity between different regions.
The Swan study revealed insights into brain health for women between their mid-40s and their 70s. Tests on verbal and working memory and cognitive processing speed found that “declines in all domains of cognitive function were evident by age 60”, says Dutta. Rates of decline in women exposed to financial hardship and women at increased risk of cardiovascular disease were the fastest.
This illustrates that “it’s not all tied to hormonal changes”, Dutta says. “External and biological factors influence how our cognition and physiological systems age.”
But there are some gains, too. Research also suggests midlife brains are calmer and less neurotic, and can outperform young brains on cognitive tests. Older brains are also better at making rational decisions and have better impulse control.
Diet, sleep and exercise are good for your brain as well as your body, says LeBrasseur. Genetic factors play a small role in brain health, but lifestyle factors like limiting alcohol, not smoking and managing high blood pressure can also help.
Can you slow ageing?
While you can’t go back in time, some recommendations for ageing well, like eating healthily, can influence biological age and “actually slow your rate of ageing”, says LeBrasseur.
For example, a 2024 paper published in Jama Network found a link between younger biological age and a diet rich in vitamins and minerals while low in sugar. The study’s results suggest that eliminating 10 grams of added sugar daily, if sustained over time, is comparable to turning back the biological clock by 2.4 months.
Research shows that exercise can also slow biological ageing – even small regular doses can help.
How do you stop worrying about getting older?
Getting older can be stressful. But LeBrasseur hopes that realizing we can influence the ageing process eases concerns. Taking control over lifestyle factors, holding yourself accountable, and setting varied and realistic goals are foundational to ageing well.
“Something I especially see 40 and 50-somethings fall victim to is using the bathroom scale as their only readout of success,” says LeBrasseur.
Allyson Brothers, a lifespan developmental scientist and associate professor at Colorado State University, also says it’s important to remember we have some power over how we age. Ageing comes with difficult hardships and losses, but we can choose how to psychologically and behaviorally navigate this time.
Our views on ageing can have a direct impact on health. Higher awareness of negative age-related changes is linked to having worse mental and physical health. A study of 660 people aged 50 and older found those with more positive self-perceptions of ageing lived about 7.5 years longer than those who viewed ageing more negatively. In another study, researchers found that participants under 50 with more negative views on ageing were more likely to have a cardiovascular event later on.
The association between a positive view of ageing and better health exists partly because people with that outlook tend to do more to age well, Brothers says. They go in for annual check-ups, monitor their blood pressure and seek out social support.
Developing a more positive view isn’t about looking through rose-colored glasses – rather, consider gains and losses in parallel across different areas of life, Brothers explains. Perhaps your back hurts more than it used to, but your sense of self is much stronger than in your 20s.
If you’re anxious about getting older, it can be helpful to start planning, Brothers says. For example, if work provides most of your meaningful connections, but you’re about to retire, you need to prepare for your social future just as you did your financial one.
Take some time for self-reflection, and identify what it is specifically about ageing that you’re worried about, Brothers says. “Day-to-day behaviors matter more for ageing than most might think, but people also have more control over those behaviors than they realize.”
