What can I do to stay healthy?

To stay healthy in your 50s, you can make good lifestyle choices and keep 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 chance of:

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

Quit smoking

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

Read about how to quit smoking, or try a service such as Quitline on 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, losing 5%-10% of your weight can help lower your chance of health problems.

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 — ideally 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 or vigorous housework. It's best to 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.

Dementia prevention

Looking after your brain and body throughout your life can help you reduce your risk of developing dementia. It is never too early or too late to take steps to improve your brain health.

Here are some ways to prevent or delay symptoms of dementia:

• stay socially, mentally and physically active
• avoid smoking, eat well and limit alcohol
• have your weight, cholesterol and blood pressure checked
• go for hearing and vision check-ups
• seek help if you experience depression
• reduce exposure to air pollution

The most preventable form of dementia is vascular dementia. You can take steps in your 50s to reduce the chance of damage to your blood vessels and circulation.

Talk with your doctor about how to reduce your risk factors for dementia or cardiovascular disease.

Immunisation

If you are over 50 years of age, you have a higher chance of getting some diseases that vaccines can prevent, even if you are 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

Aboriginal and Torres Strait Islander peoples can get free pneumococcal, shingles and influenza vaccines from 50 years of age, and RSV vaccine from 60.

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 — more often if you have risk factors

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 get 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.

Aboriginal and Torres Strait Islander peoples can ask their doctor when and how often to get health checks. Medicare rebates for preventive health checks are available for all Aboriginal and Torres Strait Islander peoples 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 check for other health conditions.

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

High blood pressure

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

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

If your blood pressure is high, your doctor will suggest that you 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.

If you are Aboriginal and Torres Strait Islander peoples, have a blood test to check your cholesterol and lipids 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 Aboriginal and Torres Strait Islander peoples, have a screening every year for diabetes.

You can help prevent type 2 diabetes with exercise and a healthy diet.

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. Ask your doctor if you are at high risk.

Breast cancer

For females aged between 50 and 74 years at low risk of breast cancer, a screening mammogram is recommended every 2 years. You can access this for free 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 their doctor develops.

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.

Always protect your skin from the sun.

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.

Prostate cancer

If you're a male in your 40s, ask your doctor about screening for prostate cancer. Not every male needs this screening test. If you have a family history of prostate cancer, the recommendation is to have the screening test every 2 years from 45 years of age.

Colorectal (bowel or colon) cancer

Your doctor will assess your risk of colorectal cancer. If you have a family history of bowel cancer, your doctor may suggest 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 to 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 or exercise to help strengthen your bones.

Tooth decay and gum disease

It's important to prevent tooth decay and gum disease, which can cause health problems by:

• brushing your teeth twice a day with a soft toothbrush and fluoride toothpaste
• using dental floss daily
• limiting foods and drinks high in acid and sugar, especially between meals
• 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 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
• have trouble sleeping
• are 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

Visit the Heart Foundation website or call them on 1300 362 787 to find out about CVD management. Read their advice about heart health checks.

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.

To quit smoking, 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 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.

Eat for Health has a guide to healthy eating for Aboriginal and Torres Strait Islander peoples.

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

Learn about bowel cancer screening for Aboriginal and Torres Strait Islander peoples from the Department of Health, Ageing and Disability.

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