How To Reduce Stress & Thrive In Your 50’s

By Cathy Fletcher 

Minimizing stress at any age is important, however as we age, it’s more important than ever. Stress can impact all elements of our health, from raising the risk of serious illnesses like heart disease and diabetes, through a weakening immune system, increased inflammation and memory loss. By reducing stress, it can help you to live a longer, healthier life, and we’re here with a few different ways that you can make it happen! 

Exercise regularly 

One of the best ways to reduce stress and thrive in your 50s is to exercise regularly. We all know the benefits of exercise for physical health, however there is also the benefit of it helping to significantly reduce stress too. Exercise releases mood-boosting endorphins and helps to reduce cortisol, which is the hormone that causes stress. If you’re having a busy and stressful day, taking an hour away to exercise can also give so much mental clarity.

Exercising doesn’t have to be a long intense run or heavy weight lifting session (although if this is your kind of thing, of course go for it!). Instead, focus on trying different things and see what you enjoy, as moving your body is the most important thing. This might be a dance class with friends, a social tennis session, a long walk listening to a podcast, going swimming, doing yoga or anything in between. 

Prioritize your sleep 

Sleep is at the center of our health, as it’s a key time for not only our bodies to recover, but also our brains. When we sleep, our bodies can reset and we wake up feeling refreshed. When you don’t get enough sleep, it can cause hormonal imbalances, reduce mental clarity and your brain struggles to process information and cope as you usually would, all of which can exacerbate stress significantly. So, aim to get 7-8 hours of sleep every night, and then start your day with a perfect morning ritual, and you’ll notice more sleep helps you deal with stressful situations more efficiently. 

Eat a balanced diet

Another important component of reducing stress is to eat a balanced diet. Our mental health and gut health are linked so closely through the gut-brain axis, and so providing our bodies with essential nutrients can help to directly reduce stress. Aiming for a diet that is predominantly wholefoods, with limited ultra processed foods and unnatural sugars, and a good amount of fermented foods containing live cultures, is ideal. This will help to reduce inflammation, balance hormones and support a healthy mind and body overall. 

If you struggle to fit in a healthy food shop and cook, try to take shortcuts, such as getting fresh milk deliveries from McQueens Dairies to your door and groceries delivered to save you time, along with ordering ingredients that are easy to cook in bulk a couple of times a week. Your diet can have such a positive impact on all elements of health, so it should be a priority. 

Reduce your intake of alcohol and caffeine 

Alcohol and caffeine can contribute to your stress as they disrupt your sleep and brain chemistry, stimulating the nervous system which results in cortisol being released and stress increasing. When you’re drinking alcohol you may feel relaxed at the time because it’s a depressant, but it can cause anxiety. This, combined with poorer sleep, results in more stress. Caffeine has a similar effect, as whilst it might make you feel good and energized at the time, the crash can be debilitating. So, reduce your alcohol intake and swap some of your caffeinated drinks out for decaf versions, and you will experience really positive changes. 

Create community 

Lastly, you should create a community around you. Being around a supportive network is so important, as it helps to ease the pressure of everyday life, it can help to lower cortisol levels and release the feel good hormones that boost our mood and reduce anxiety. It can be difficult to build a community later in life, however combining this with our exercise recommendation is a great way to meet people whilst also benefiting your health! Give this a go and it can completely transform how you think and feel.