5 healthy habit hacks for over 50s

Written by Natalie Reilly for Australian Seniors

Australians are living longer but heart disease is still the leading cause of death, followed very closely by dementia. In fact, in NSW, South Australia, and the ACT, dementia is the leading cause of death. “Not a lot makes us sick, or dare I say it ‘kills us’ in our 30s, 40s and even 50s,” general practitioner, Dr Sam Hay, says. “But as we transition past the big 50, we really need to make sure we are on top of the major risk factors for the conditions that will cause us grief.”

Knowing what you can control

The good news is that we can slow down and, in some cases, prevent the onslaught of chronic and terminal diseases through changes in lifestyle. “There are risk factors you can’t control,” Dr Hay says. “Getting older, family history, and also being a bloke! Then there’s the ones you can control – smoking, diabetes, cholesterol, blood pressure, obesity and exercise.” 

The first step is finding a doctor who is right for you, he says. “Having a relationship with a good GP is paramount. They should be working with you to manage yearly check-ups, screening for all issues of concern, and developing treatment plans that you’ll stick to.”

Read on for our expert recommended ways to swap out bad habits for good and what’s really going to affect your health – and quality of life – as you age.

1. Exercise regularly

Despite what you may have heard, sitting is not as bad for you as smoking, but staying sedentary for more than a few hours a day is still a health risk, especially as you get older. “Reduced physical activity raises the risk of heart disease, stroke, loss of muscle mass, decreased balance, and a greater likelihood of falls and injuries,” explains general practitioner, Dr Brad McKay.

Professor Cassandra Szoeke, consultant physician, neurologist and director of the Women’s Healthy Ageing Program at Monash University, says changes to physical activity don’t have to be monumental, all it can take is a little bit of movement. “Just do more physical activity tomorrow than you did today. It can be walking, it can be gardening, it can be dancing with friends,” she adds.

You can read more about dancing as a form of exercise here. 

2. Limit alcohol consumption 

“As a GP looking after many middle-aged patients, it’s alcohol that’s a major Achilles heel,” says Dr Hay. “Many find themselves drinking five or six standard drinks a night, blissfully unaware of the dangers.” While this level of drinking might be socially acceptable, he says it’s far above Australian guidelines of no more than 10 standard drinks a week. 

The World Health Organization announced in 2023 that there was no safe level of alcohol consumption – something Dr McKay agrees with. “While it was once believed that drinking up to two standard drinks per day was safe, we now recognise that alcohol is a toxin with no truly safe lower amount.”

Instead, opt for low or zero alcohol wines and beer and build sober periods into your calendar. “The best choice is to avoid alcohol altogether to minimise health risks,” Dr McKay says. “Remember, it’s not just beer that leads to a ‘beer belly’; all types of alcohol are high in calories.”

3. Regularly catch up with family and friends 

Social isolation and loneliness can increase the risk of developing dementia by 50%, according to the World Health Organization. Professor Szoeke puts it in stark terms: loneliness kills. Dementia is the second leading cause of death in most developed countries and the leading cause of death in Australian women.” 

But it’s an easy fix with multiple benefits, she says, including reducing stress and depression. It’s also great exercise for your brain. “Unlike crosswords and other ‘brain challenges’, a huge number of brain regions light up when we are connecting to each other: verbal, visual, planning, memory, judgement, emotion and behaviour.”

The University of New South Wales’ Centre for Healthy Brain Ageing have started an online study addressing the role of social engagement in maintaining brain function and wellbeing, in a world-first research. The leading researcher, clinical psychologist Dr Suraj Samtani says that “evidence suggests that being socially active reduces risk of dementia by half.”

You can read more about how to fight loneliness here.

4. Follow a healthy and balanced diet

“Maintaining a healthy weight can be challenging at any age, but it becomes particularly difficult after 50,” Dr McKay says. “Our metabolism often works against us, making weight loss harder as the body tends to hold onto those extra kilograms.” 

Associate Professor Edward Barin, cardiologist at Macquarie Heart cardiovascular clinic, recommends avoiding ultra-processed foods that contain ingredients linked to heart disease. They often contain excess sugar, which can be harder to spot than we think. 

“These are hidden or camouflaged by names such as syrup or nectar,” he says. And opt for smaller servings, too. “Frequent big meals or snacks promote deposits of fat in the liver, which leads to cardiometabolic illness and diabetes.”

The swap, from pre-packaged and takeaway meals is worth it, too. “Replace those deep-fried foods with fresh leafy, green vegetables and fruit. They are filled with antioxidants correcting errors that happen in the course of our usual metabolism,” Professor Szoeke says.

Also valuable: protein. “As we age, our bodies require more protein to preserve muscle mass,” Dr McKay explains. “Incorporating quality protein sources such as fish, poultry, legumes, eggs, tofu and nuts into your diet is an excellent way to boost your protein intake. These foods enhance muscle strength, which improves mobility and balance, significantly reducing the risk of falls and injuries.”

You can read more about healthy foods to incorporate in your diet here.

5. Protect your sleep

“Lack of good sleep impacts mood, cognitive function and even lowers your immune system,” Professor Szoeke says. “With the bedroom often doing double time as an office or TV room while we work from home; using electronic devices right before we go to bed, it all impacts our sleep. We need to be more mindful than ever to protect this important part of our health.” 

If you'd like more tips, read this article on how to get a good night’s sleep. 

According to Professor Barin: “Good nutrition, adequate exercise and quality sleep should be the foundations of good health. These pillars are proven to improve heart health, brain wellbeing and general immunity. Simple, but not always easy to achieve.”

Fast Facts: healthy habits

The Australian Seniors Series: Cost of Health Report 2023 finds that:

• 58% of over 50s take regular exercise
• 58% have regular health check-ups
• 56% eat healthy foods
• 45% have private health insurance