7 things women can do now to support healthy ageing

Let's be honest: getting older isn't always something we look forward to.

We're bombarded with messages about staying younger, looking younger and, apparently, fighting every sign that time is passing. But ageing is a normal part of life. And rather than trying to stop it, there's a lot to be said for ageing well.

That means looking after the things that help you stay healthy, active and independent as the years go by.

For women, some areas of health become particularly worth paying attention to as we get older. That doesn't mean everything suddenly changes when you hit a particular birthday — and healthy ageing certainly isn't just another word for menopause.

It simply means understanding what's changing and being proactive about the things you can influence.

Here are seven worth putting on your radar.

1. Give your bones some attention

Your bones probably aren't something you think about very often. They're doing their job quietly in the background, after all.

But they're living tissue, constantly being broken down and rebuilt. As we age, bone density naturally tends to decline, and women are particularly susceptible to faster bone loss around and after menopause.

That makes looking after your bones throughout adulthood a smart move — not something to worry about once you're older.

Weight-bearing exercise such as walking, dancing or running, alongside resistance training, can help. So can getting enough calcium and vitamin D.

Vitamin D helps the body absorb calcium and contributes to the maintenance of normal bones and muscle function. It's particularly worth thinking about in the UK, where getting enough vitamin D from sunlight isn't always easy. The NHS recommends that adults consider taking 10 micrograms of vitamin D a day during the autumn and winter months.

Vitamin K also contributes to the maintenance of normal bones.

The basics still matter most: move regularly, eat a varied diet, and make sure you're getting enough calcium and vitamin D.

2. Look after your heart before you need to

Heart health isn't just a men's issue.

Cardiovascular risk changes throughout a woman's life, and hormonal changes around menopause can be one factor. But there's no need to wait until midlife to start paying attention.

Regular physical activity, a balanced diet, not smoking, keeping alcohol within recommended limits, and maintaining a healthy weight all play a role in cardiovascular health.

It's also worth knowing your numbers. Blood pressure and cholesterol can tell you a lot about your cardiovascular health, even if you feel absolutely fine.

What about omega-3?

Oily fish such as salmon, sardines and mackerel are excellent sources of omega-3 fatty acids. If oily fish isn't regularly on your menu, an omega-3 supplement can be a convenient way to increase your intake.

It's one piece of the puzzle, rather than a substitute for a healthy diet and lifestyle.

3. Don't forget your brain

We tend to think about brain health as something we'll worry about later.

But many of the things that support healthy brain ageing are things worth doing now: staying physically active, eating well, getting enough sleep, keeping socially connected and continuing to challenge yourself mentally. WHO guidance also highlights physical activity and managing cardiovascular risk factors as important aspects of healthy brain ageing.

That doesn't mean you need to take up crosswords immediately. Read something interesting. Learn something new. See your friends. Try a hobby you've always fancied.

A nutrient worth knowing about

Vitamin B12 contributes to the normal functioning of the nervous system and normal psychological function. It's particularly worth paying attention to if you eat little or no animal products.

There isn't one magic “brain supplement”, though. Your overall lifestyle matters considerably more.

4. Take sleep seriously

Sleep can change as we get older. Stress, lifestyle, health and hormonal changes can all affect how well we sleep.

But persistent poor sleep shouldn't simply be dismissed as “well, I'm getting older”.

The basics are worth revisiting: keep a regular sleep routine, stay active during the day, get some natural daylight, and be mindful of caffeine and alcohol.

Magnesium contributes to the normal functioning of the nervous system and normal psychological function, and it's an important mineral to get enough of through your diet.

It's found in foods including nuts, seeds, wholegrains and leafy green vegetables. If your diet isn't providing enough, supplementation can help fill the gap.

And if you're consistently struggling with sleep, don't just put up with it. It's worth speaking to a healthcare professional.

5. Keep moving — and keep yourself strong

Strength isn't just about how much you can lift or how you look in the mirror.

As we get older, maintaining strength and physical function helps us keep doing everyday things — carrying shopping, climbing stairs, travelling, gardening and getting up from the sofa without having to think about it first.

You don't need to become a gym devotee, either.

Walking, cycling, swimming and dancing all count as movement. Adding some resistance exercise is also worthwhile, whether that's weights, resistance bands or bodyweight exercises.

And don't forget protein. It's needed for the growth and maintenance of muscle, so including a good source of protein with meals is a simple nutritional habit worth keeping.

The goal isn't to become stronger for the sake of it. It's to stay strong enough for the life you want to live.

6. Make your diet work a little harder for you

As we get older, our calorie needs can change while our need for essential nutrients doesn't necessarily decrease.

That makes nutrient density increasingly important — getting plenty of vitamins, minerals and other useful nutrients from the food you eat.

A varied diet containing vegetables and fruit, wholegrains, legumes, nuts and seeds, sources of protein and healthy fats is a good place to start.

But even a good diet doesn't always cover every nutritional base.

Vitamin D, calcium, magnesium, vitamin B12 and omega-3s are all nutrients worth keeping on your radar, depending on your diet and individual circumstances.

That's where supplements can have a useful role.

They're not there to replace a good diet or turn you into a human vitamin cabinet. They're there to fill specific nutritional gaps when you need a little extra support.

7. Don't write everything off as “just getting older”

This might be the most important point of all.

It's easy to dismiss changes in your energy, sleep, mood, digestion, memory, or physical ability as an inevitable part of ageing.

Sometimes they are. Sometimes they're related to hormonal changes. And sometimes they're worth investigating.

Being proactive doesn't mean worrying about every little twinge. It means knowing your normal and paying attention when something noticeably changes.

If a symptom is persistent, significant or affecting your everyday life, speak to your GP or another healthcare professional rather than simply accepting it.

Healthy ageing isn't about staying young

There is, frankly, enough pressure on women to look younger, feel younger and behave younger.

We're not adding to it.

Healthy ageing isn't about trying to turn back the clock. It's about giving yourself the best possible foundations for the years ahead.

Move regularly. Eat well. Look after your bones and heart. Get enough sleep. Stay curious. Keep your strength. Pay attention to your nutritional needs.

And if your diet doesn't quite provide everything you need, the right supplement can help fill the gap.

You don't have to overhaul your life overnight. A few good habits, repeated consistently, can go a surprisingly long way.

Ageing is inevitable. How you look after yourself along the way is much more within your control.