What can I do to stay healthy?

Staying healthy in your 50s involves a mix of lifestyle choices and keeping up with health checks. To help stay healthy you should:

• quit smoking
• eat well
• limit the alcohol you drink
• be physically active
• get immunised

This can help lower your risk of:

• heart disease
• stroke
• diabetes
• kidney disease
• cancer

Quit smoking

You can get support to quit smoking from your doctor, who may also give you nicotine replacement therapy or other medicines to help.

Read about how to quit smoking, or try a service such as Quitline — 13 7848.

Eat well

It's important to have a balanced diet and to stay within a healthy weight range. If you are living with overweight, a 5%-10% weight loss can help reduce risk.

Try to eat 2 serves of fruit and 5 serves of vegetables of different types and colours each day. A healthy diet also includes:

• grains
• legumes or beans
• lean meats
• poultry such as chicken and turkey
• fish
• milk, yoghurt or cheese

Limit how much sugar, saturated fat and salt you eat.

Limit your alcohol intake

Drink no more than 10 standard alcoholic drinks a week and no more than 4 standard drinks on any day.

If you're driving or taking part in risky activities, it's best not to drink at all.

If you have a condition that can be made worse by alcohol, your doctor may advise you to avoid drinking. This could include pancreatitis, hypertension, hepatitis or other conditions.

Be physically active

Aim for at least 30 minutes of moderate-intensity activity on most — preferably all — days of the week.

Moderate-intensity physical activity is an activity that raises your heart rate but doesn't make you too breathless — such as fast walking. Also include muscle strengthening activities twice a week.

It's better to do some physical activity in your 50s than none. Try to avoid sitting for long periods of time.

Immunisation

If you are over 50 years of age, you're at a higher risk of some vaccine-preventable diseases, even if you are otherwise healthy. Some of these diseases can cause serious complications.

Talk with your doctor about whether you need any of the following vaccinations or booster shots:

• MMR (measles, mumps and rubella)
• dTpa (diphtheria, tetanus and whooping cough)
• pneumococcal vaccine (for Aboriginal and/or Torres Strait Islander peoples)
• influenza
• COVID-19

What health screening tests should I have at 50?

There are health screening tests for health conditions that can start to affect you in your 50s.

Learn how to reduce your risks and to manage your health at this stage of your life.

Most healthy people in their 50s should have routine screening tests such as:

• a dental check-up
• an osteoporosis risk assessment
• an eye test
• a skin cancer check
• a depression risk assessment
• cholesterol and lipids tests
• a blood pressure check

Every 2 years

• a mammogram to screen for breast cancer (females)
• a screen for bowel cancer
• a screen for lung cancer (only those eligible)

Every 3 years

• a diabetes risk assessment

Every 5 years

• a heart disease risk assessment
• a cervical screening test (females)

Talk to your doctor about what tests you need, based on your current health and family history.

What health problems are common in my 50s?

Some health problems may become more common as you grow older, especially if you have other risk factors. There are some things you can do in your 50s to help prevent these conditions from developing or getting worse.

If you are an Aboriginal and/or Torres Strait Islander person ask your doctor when and how often to get health checks. Medicare rebates for preventive health checks are available for all Aboriginal and/or Torres Strait Islander people of any age through an annual health assessment.

Cardiovascular disease

Cardiovascular disease (CVD) includes heart disease, stroke and peripheral vascular disease.

You should have regular cardiovascular risk assessments — how often you need these tests depends on your risk factors. Your doctor will ask you some questions, test your blood pressure and cholesterol as well as checking for other health conditions.

You can help prevent cardiovascular disease by following a healthy lifestyle and reducing any high blood pressure and cholesterol.

High blood pressure

How often you need a blood pressure test depends on your cardiovascular risk.

Your blood pressure should be checked routinely to screen for high blood pressure.

If your blood pressure is high, you will need to follow the healthy lifestyle recommendations to try to reduce it. Your doctor is also likely to prescribe medicine for high blood pressure.

Cholesterol and lipids

You should have your cholesterol and lipids checked every 5 years with a blood test. If you have a higher risk of cardiovascular disease you will need a test every 2 years if you do not already take medicine.

Aboriginal and/or Torres Strait Islander people are advised to have tests at least every 2 years.

You can help maintain a healthy cholesterol level with exercise and a healthy diet. Your doctor may also prescribe medicine to lower your cholesterol.

Type 2 diabetes

If you're in your 50s you should be screened every 3 years for type 2 diabetes risk factors.

If you're at high risk for diabetes, a blood glucose test should be done every 3 years.

If your blood glucose test has been abnormal before, you may need a test every year.

If you're an Aboriginal and/or Torres Strait Islander person you should be screened every year for diabetes.

The lifestyle recommendations above can help prevent type 2 diabetes.

Kidney disease

If you're at high risk for kidney disease your doctor should check your kidney function every 1 to 2 years. Your doctor will arrange a blood test and a urine (wee) test.

Breast cancer

A screening mammogram is recommended every 2 years from the age of 50. You can access a free screening mammogram through BreastScreen Australia.

You should be familiar with the look and feel of your breasts and should see your doctor straight away if you see or feel any unusual changes.

Females at higher risk because of family history of breast cancer may have an individual screening program developed by their doctor.

Skin cancer

If you're at high risk for skin cancer you should have a complete skin check every 6 to 12 months. Ask your doctor about your risk.

If you notice any new or changing skin spots you should see your doctor.

Ensure that you are SunSmart and protect your skin from future sun damage.

Cervical cancer

If you're a female in your 50s you should continue cervical cancer screening.

The cervical screening test has replaced the Pap test.

It checks for human papillomavirus (HPV) and should be done every 5 years between the ages of 25 to 74 years. HPV is a common infection that can lead to cervical cancer.

If you've had a Pap test recently speak with your doctor about when you need to have your first cervical screening test.

Prostate cancer

If you are a male in your 50s you may wish to talk to your doctor about prostate cancer screening. Not every male needs this screening test. It is recommended every 2 years from 45 years of age if you have a family history of prostate cancer.

Colorectal (bowel or colon) cancer

Your doctor will assess your risk of colorectal cancer. If you are 50 years or older and have a family history of bowel cancer, you should do a faecal occult blood test (FOBT). This is a type of bowel cancer screening test.

The National Bowel Cancer Screening Program offers free testing kits for people aged 45 years and above. You can ask your doctor for a kit, order online or call 1800 627 701. When you turn 50 you will continue to receive a bowel screening kit every 2 years.

Your doctor may also recommend a colonoscopy every 5 years, based on your bowel screening test results and your personal or family health history.

Osteoporosis and fracture

Osteoporosis is when your bones lose minerals and become more brittle. If you have osteoporosis, you're at risk of fractures.

Your doctor may use the fracture risk assessment tool to check your risk of osteoporosis. You can also use the Know Your Bones self-assessment tool. Depending on your specific situation, your doctor may refer you for a bone mineral density scan.

To help prevent osteoporosis:

• females should have 1,300mg of calcium each day
• males should have 1,000mg of calcium each day

This can come from food or supplements. You should also follow the lifestyle recommendations above and try to get enough vitamin D.

Your doctor may also recommend medicine to help strengthen your bones.

Tooth decay and gum disease

Tips to help prevent tooth decay and gum disease include:

• brushing your teeth twice a day with a soft toothbrush and fluoride toothpaste
• using dental floss daily
• limiting the foods and drinks you eat that are high in acid and sugar
• visiting a dentist at least once a year

Ask your dentist if there are special recommendations you need to follow, based on your personal situation.

Mental and emotional health

In your 50s, balancing work, family, and caregiving responsibilities can take a toll on your mental well-being. Managing stress, seeking support, and addressing issues such as anxiety or low mood early can protect both your emotional and physical health.

Speak to your doctor if you are feeling depressed or anxious. They can screen your mental health by using a mental health assessment tool if you:

• have a low mood
• trouble sleeping
• unable to control worrying thoughts
• have suicidal thoughts

If you, or someone you know, is having suicidal thoughts and is in immediate danger, call triple zero (000). For help and support, call Lifeline on 13 11 14.

Resources and support

You can call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.

You can also call Heart Foundation on 1300 362 787 for information on CVD management, nutrition and healthy eating, blood pressure, quitting smoking and physical activity.

Read the Australian Government Physical Activity and Exercise Guidelines for all Australians

Eat for health has a range of information and resources on diet and nutrition, including the Australian Dietary Guidelines

Read about how to quit smoking, or try a service such as Quitline — call 13 7848.

Other languages

You can find information about the Australian Guide to Healthy Eating in a range of community languages.

You can download a physical activity fact sheet in languages other than English.

Aboriginal and/or Torres Strait Islander peoples

WellMob Healing Our Way has social, emotional, and cultural wellbeing online resources.

Get tips on quitting smoking by calling Quitline for Aboriginal and Torres Strait Islander Communities on 13 7848.

View the Aboriginal and Torres Strait Islander guide to healthy eating.

Read the Alcohol and Drug Foundation information sheet on alcohol and how to stay safe.

Learn about bowel cancer screening for Aboriginal and/or Torres Strait Islander people.