Brain and bone health become increasingly important as we age. To maintain well-being in the decades to come, women in their 50s can incorporate these 6 morning habits into their daily routines.

Gentle stretching improves flexibility at any age. Depending on individual fitness levels, mobility, and flexibility, women can adapt stretches to varying degrees. Dedicating a few minutes each morning to stretching can enhance mobility, maintain balance, and reduce the risk of falls as we get older.

Hydration is key. After a long night's sleep, rehydrate with a glass of water upon waking to boost energy levels and support brain health. After breakfast, a cup of coffee can enhance alertness and focus. Caffeine intake has been linked to preventing cognitive decline and reducing the risk of Alzheimer's and Parkinson's diseases. Older adults who regularly drink coffee are less likely to experience physical limitations and age-related muscle loss.

Sunlight exposure: Regular exposure to sunlight promotes vitamin D production, regulates circadian rhythms, and improves mood. An early morning walk in the park offers a relaxing way to connect with nature and soak up some sun.

Exercise is crucial, especially as women in their 50s often experience menopause. Staying active is one of the best ways to maintain a healthy weight and support bone health during this hormonal shift. Aim for at least three exercise sessions per week, incorporating activities like cycling, walking, or running to keep your heart, bones, and muscles strong.

A balanced diet starts with breakfast. Women over 50 should prioritize protein and include fruits and vegetables in their morning meals for fiber and gut health. Breakfast also aids in absorbing essential nutrients like calcium and vitamin D, which are crucial for healthy aging.

Strong bones and a sharp mind are vital for a healthy life. Incorporate bone and brain-boosting foods into your breakfast. Salmon and walnuts are rich in omega-3 fatty acids, beneficial for brain health, while prunes contain essential minerals for bone health. Add nuts to smoothies, yogurt, or sprinkle them on oatmeal.

Le Nguyen (According to Eating Well)