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5 Simple Tips to Stay Well After 50

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5 Simple Tips to Stay Well After 50
With all of the available diet fads and exercise programs to stay well, there is sometimes too much information for people to consume. With too many options, people are left feeling confused, and end up not doing anything! That is why I wanted to share 5 simple tips that you can incorporate in your life today to keep you well.

Drink ONE less soda per day

Do you really need that soda or are you just thirsty? Eighty percent of your body is made out of water and we need about 8 glasses of water per day. Soda causes us to lose water. Sodas have a lot of other bad effects on the body too. Drinking just 1 soda per day over a period of 20 years will increase the risk of a heart attack by 20 percent. Over the course of 20 years, drinking 2 sodas per day will increase the risk of a heart attack by 42 percent. Three sodas per day over the course of 20 years will increase the risk of a heart attack by 69 percent. Think of those statistics the next time you are craving a soda, and make the smarter choice by reaching for a glass of water instead.

Add ONE fruit or vegetable to your diet every day

Instead of snacking on sugary desserts and candies, prepare fruit and vegetables for easy, healthy snacking. Incorporating five fruits or vegetables a day can reduce your risk of cancer according to the American Cancer Society. Another great snack alternative is walnuts. Try one handful of walnuts a couple times a day for a snack packed with omega-3 fatty acids.

Get moving & exercise


How many of you sit all day and don’t get sufficient exercise? Incorporating a few simple movements throughout the day can significantly reduce your risk of obesity. Try walking around every time you talk on the phone. When going to the store, don’t look for the closest parking spot from the door. Try parking in the back and walking the extra feet to get your muscles moving. Exercise is cumulative; do little exercises through out your day, and before you know it you’ve added 30 minutes into your daily routine without having to change your lifestyle significantly.

Boredom does not help

Find your quiet place

With so much stimulation in our every day lives, it is necessary to take a break, block out all of the noise, and sit in silence. Find a place for quiet, get comfortable, and close your eyes. With your hands in your lap, breathe in deeply through your nose and hold it for a count of three and then exhale deeply. I recommend doing this exercise for a minute or two, each day. Add more time each week and eventually you will enter a meditative state. This activity will begin to lower your anxiety, your depression, and your risk for heart disease.

Get More Sleep

We’re in an epidemic of sleep deprivation. There are about 100,000 accidents a year due to drivers falling asleep at the wheel. Of those 100,000 accidents, about 40,000 people get hurt and about 5,000 people die. About 44 percent of people surveyed said that in the past year they dosed off at least once. When you don’t get enough sleep, it also causes you to increase your appetite, gain weight, to increase your risk of heart disease, and increase your blood pressure. Before you go to sleep, try to do something calming about two hours beforehand such as listening to calming music, take a bath, or read a relaxing book.

Until next time,

Dr. Mache Seibel, Founder of My Menopause Magazine

Professor, University of Massachusetts Medical School

Founder My Menopause Magazine

(617) 916-1880

PS: Find more information of this type in My Menopause Magazine, available for the iPad in the Apple Newsstand.

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“It’s better to stay well than to get well!”  Mache Seibel, MD.

Dr. Machelle (Mache) Seibel is America’s health expert, addressing the critical needs of consumers from stress and weight control to menopause and beyond. He served on the Harvard Medical School faculty for almost 20 years and is a pioneer in many areas of women’s health and more. He works with companies and organizations to bring exciting educational content to consumers. His professional experiences include:

– Host for PBS and NBC TV episodes, frequent media expert;

– Repeatedly voted into Best Doctors in America;

– Past Editor-in-Chief of the medical journal Sexuality, Reproduction & Menopause;

– Distinguished Alumnus Award, the University of Texas Medical Branch’s highest honor 2008;

– Multiple national awards for research, writing, music writing and patient education;

– Professor, University of Massachusetts Medical School 2004-present;

– Director, Complicated Menopause Program, University of Massachusetts Medical School 2004-2011;

– Founder of HealthRock®, reshaping health education with health songs and entertainment;

– Past Medical Director, Inverness Medical Innovations (now Alere);

– Corporate Consultant and Corporate Health Expert Nationally and Internationally;

– Author/editor 14 books, over 200 scientific articles;

– American Cancer Society New England Division Medical Advisory Network;

– Advisory board of Dr. Mehmet Oz’s HealthCorps initiative to fight childhood obesity; and

– Nationally known guest speaker, key note speaker.

Visit his award-winning website and sign up for his free monthly newsletter.

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