Self Care for Women Over 50 – My Five Essentials

Last Updated on March 20, 2024 by Candi Randolph

How to Take Care of Yourself as a Woman in Midlife

Let’s talk about something we all know is important but often overlook – self-care. When it comes to maintaining our mental and physical health, self-care should be at the top of our priority list. After all, we deserve to nurture ourselves and live our best lives, no matter our age.

Now, I’ve got some good news. Taking care of yourself doesn’t have to be a daunting task. In fact, with a well-rounded self-care routine and a few simple practices, you can improve your overall well-being and truly thrive.

When it comes to women’s health, self-care is not just a luxury; it’s a necessity. It’s about understanding and meeting our own needs, both physically and emotionally. By incorporating self-care tips into our daily lives, we can boost our energy, reduce stress, and enhance our quality of life.

So, what are some great ways to practice self-care as a woman over 50? Well, fret not! I’ve gathered some key practices that can make a remarkable difference in your well-being. From nurturing your mental health to prioritizing physical fitness, these self-care practices are tailored just for you. And I have a few thoughts of my own that I’ll share with you.

Practical Self Care Tips

When it comes to self-care for women over 50, incorporating practical and achievable tips into your daily routine can make a world of difference. Here are 5 essential self-care practices that can boost your overall well-being and help you thrive in the best way possible. They’re not rocket science and I’m sure you’ve heard them before. But, these self-care practices are so important it’s worth mentioning them again.

  1. Get Enough Sleep: Friends, never underestimate the power of a good night’s sleep! Prioritizing quality sleep is a great way to support your mental and physical health. Aim for 7-9 hours of uninterrupted sleep each night to enhance cognitive function and recharge your energy levels. You’ll wake up feeling refreshed and ready to take on the day.
  2. Nourish with Healthy Fats: Don’t shy away from healthy fats in your diet. Incorporating sources like avocados, nuts, and olive oil can do wonders for your overall health. Healthy fats contribute to maintaining healthy weight, keeping your skin glowing, and supporting proper brain function. So go ahead, indulge in those delicious avocados guilt-free!
  3. Build Muscle with Strength Training:  Strength training is not just for the younger crowd – it’s a crucial component of maintaining muscle mass and strength as we age. Incorporate resistance exercises into your fitness routine to improve bone density, boost metabolism, and increase overall strength. Remember, it’s never too late to start building those muscles!
  4. Fuel Your Body with a Balanced Diet: A healthy diet is the foundation of self-care. Fill your plate with a variety of nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and low-fat dairy products. A balanced diet will provide your body with the essential vitamins, minerals, and antioxidants it needs to thrive.
  5. Prioritize Skin Care and Sleep Quality: Taking care of your skin is an act of self-love. Establishing a skincare routine that includes gentle cleansing, moisturizing, and sunscreen application can help keep your skin healthy and glowing. Additionally, improving your sleep quality by creating a relaxing bedtime routine can positively impact your overall well-being and contribute to healthier-looking skin.

My Take on Self Care for Women Over 50

When you think about self care for women, particularly after the age of 50, what comes to mind? Eating well? Exercising? Keeping our hair trimmed, perhaps covering the gray? Regular dental check-ups? Annual physical? All good things to do and some are very important to our overall health. But let’s dig a little deeper.

Why is self care so important? As women over 50 we’re not youngsters any more, our needs have changed over the last 10 years or so. But, we’re not ready to check out yet, either! At least I’m not. I hope there are still some good years left in me. πŸ™‚ And I want to make sure that I’m the best woman I can be.

self care for women over 50 - why is self care so important

How do we accomplish this? We MUST practice self care every single day, the type of care that goes beyond what we eat or whether we’ve walked 10,000 steps yet today. There is so much more to learning and practicing how to take care of yourself as a woman in midlife.

In fact, my personal self care commitment goes beyond today, or tomorrow, or next month. I PLAN for it, work at it and adjust it as needed. Why? Because my life isn’t stagnant and I’m not living in a cave.

I always need to be aware of my needs, inside and out, and adjust the daily self care essentials as my life changes.

All that said, there are some fundamentals that are always going to be a part of my daily self care in some form. I keep track of them with a worksheet I created, Promises to Myself. You can see what it looks like at the bottom of the post, and access it in the Free Resource Library.

My Five Essentials of Self Care for Women Over 50

Five essentials of self care for women over 50

Ponder these self-care essentials and see how they might apply to your life, and how to take care of yourself as a woman. You’ll also have access to a free printable that can be used for reference, and a healthy reminder! More details at the bottom of the post.

1 | Commitment to Myself

At the risk of sounding self-absorbed, I know that I must make my health and wellbeing a priority. I have to take care of ME. Every. Single. Day.

That might mean saying no when I feel that an activity or event is not in my best interest. Or, skipping that drink when I know it isn’t a smart choice.

It can be somewhat of a balancing act for me, with children, grandchildren, and an aging parent to help care for. Our lives as women over 50 can be full, lively and sometimes complicated!

Our family and work responsibilities, community and church events, plus other commitments, can fill up our lives very quickly. Sometimes we can choose to say no; sometimes we can’t. Make wise choices when you have the option.

The foundation of what I choose to do, where I choose to go, how I choose to spend my time, is the knowledge that if I don’t care for myself, no one else is going to do it for me.

My commitment to myself is to be kind, generous, loving, empathetic, patient and giving, while never forgetting who I am and what my healthy limits are.

How about you? Is personal self-care at the top of your priority list every day?

2 | A Morning Routine

A simple morning routine can make all the difference in how your day ultimately works out. We lead unique lives, of course, so how we start our days will not look exactly the same. You might want to create your very own morning routine using these suggestions.

But what is consistent it this: how you start the day can make a huge difference in how it plays out.

For me, the best way to start my day includes:

Sometimes the routine just doesn’t happen, because, that’s life if you know what I mean. But the majority of days, when I wake up, that’s what I do. I get my head right, my heart right, and do something good for my body.

How about you? Does your day begin with a time that is set aside just for you?

3 | A Mind and Heart for Learning

You’re never too old to learn something new may be an overworked phrase, but it’s really true.

As a 65-year-old woman, I am motivated and inspired by learning. At this time in my life that learning is revolving around my online business…this blog. It is quite different than the local business that I owned in Florida, so the learning curve is definitely at the lower end.

I am taking courses, reading materials, attending seminars, and learning everything I can about running a successful and profitable online business. (Which ties in with #1 and #5 on this list!)

Although I’ve hardly spent time on the sport the last couple of years, continuing to play golf and developing my skills there is always on the list. I love the atmosphere on a golf course, and it is definitely a challenging sport!

I’ve been spending a bit more time in the kitchen, experimenting with recipes. As a matter of fact, I can proudly say that I’ve made my first loaves of bread recently, and they turned out well enough to eat and enjoy. Pretty proud of that.

Learning a new language is on the list, and I actually started learning Spanish a year or so ago until it fell further down on the priority list. But, I’ve decided to put that new skill higher on the priority list and have switched to French, because, why not?

Whatever you do, continue to learn and grow as you mature. Keep your brain busy and active, just like the rest of your body.

How about you? What are you learning right now?

The  Self Love Discovery Project digital course

How are you feeling about yourself? Are you the first one to be critical of what you do, say, or think? It might be time for a boost of self-love.

No, not the conceited, selfish, “it’s all about me” perspective. Rather, a well-rounded understanding and acceptance of all of the components of a healthy person:

Self Care, Self Worth, Self Awareness, Self Respect, Self Esteem, and Self Growth, all working together to create a healthier, better you! Learn more about this private, self-paced, affordable digital course. I created it just for…you. πŸ’—

4 | Finding the Balance with Appearance

When it comes to self-care, it may seem like this doesn’t quite fit in. What does “balance” have to do with anything?

For me, it is the balance of knowing that looking my best, caring for myself enough to give a thumbs up when I look in the mirror, is sufficient.

I know there are wrinkles, sags, bags, crepey skin, a shrinking waistline, and, gravity is pulling it all toward the floor. Even so, I will always put effort into keeping my natural self looking as youthful as I can.

But that is enough. I am not going to obsess over the fact that I’m getting older and my body is evolving. Self care is not about turning back the clock.

The flip side of that thinking is relevant, too. I’m not going to give up on myself, give it the I don’t care attitude, and go down a path of self-destruction, overt or otherwise.

For example, I spend time working the muscles in my face, to keep them looking as youthful as possible and controlling the wrinkles as much as is naturally possible.

Our faces are full of muscles, 43 of them actually, and just like the rest of our body, perform better for us when they are in top condition. so I give those muscles regular attention, just like I work the muscles in my body with exercise and fitness routines.

Every day, I want to find a healthy balance when it comes to my appearance.

How about you? Are you ‘in balance’ from head to toe?

5 | Always Have a Plan

I’m the type of person who always has a plan. Huge, life-changing decisions or everyday projects. I’ve got a plan for them.

When it comes to how I care for myself, I also have a plan.

At this time in my life I need to make sure that I am moving in a positive direction:

  • personally
  • professionally
  • spiritually
  • emotionally

I think this is where some women in midlife miss an opportunity for self care. They may be with a spouse or partner and feel like they have a safety net for life’s circumstances.

Or, they might decide to “deal with it when the time comes”. And, what time would that be, my friends?

Others may allow themselves to stagnate…keep everything the same…don’t take a risk, say no to learning, don’t think about life too much.

To me, truly caring for myself is not narcissistic or selfish. It’s about taking the time to think about, and plan, to be the best person I can be as I grow older.

Inspired Living printable set for women over 50

Planning, Goal Setting & Tracking help keep us in the mindset of learning new things and reaching our goals.

I use these resources for tasks, goals, dreams and creating my unique Morning Routine. LEARN MORE HERE

How about you? Do you think about…prepare for…plan for your ‘future self’?

Self Care for Women Over 50: how to take care of yourself as a woman

how to take care of yourself as a woman over 50

My Top 5 may not look like yours. I wouldn’t expect that we’d all live our lives that similarly. But, we owe it to ourselves to create the self care plan that will keep us living well, healthy inside and out, as we age.

Here are a few suggestions and a helpful worksheet to get you started:

  • Plan for the stressful times with a DIY Self Care Kit. We should all keep one handy!
  • Take the time to sit down and figure out where you want to be a month, six months, or a few years in the future. Yes, life can change from one day to the next, but that doesn’t mean we should stop caring for ourselves, or planning and setting goals! Consider your health, your finances, learning opportunities, emotional health, etc.
  • Make the commitment to yourself to put your self care plans and goals into action…right now!
How to Love, Accept, and Care For Yourself After 50

I created a helpful worksheet, Promises to Myself, to help put thoughts and goals in writing. You can access it in the Free Resource Library:

Self care for Women over 50 - planning worksheet

It is meant to be used as a reference and updated when you decide it’s time for a refresh.

For example, I used the GOALS section to write down my goals, personally and business-related, for where I want to be in 6 months.

Then, I used the SMALL STEPS section on the right to add some specific ways I would get there.

In the NOTES area I jotted down some other specific thoughts and actions I wanted to remember.

The Daydreams corner is just what it means…whatever thoughts you want to write down, doodle, draw a picture…it’s up to you. I wrote down a series of descriptive words, characteristics about myself to work toward.

I may decide to update it in a few weeks or a month, or longer. We’ll see. For now, it resides on my desk and I see it every day. It is a daily reminder of the things I’m working on in my personal and professional life.

Whether you decide to utilize this worksheet or not, remember that there is only one YOU. The importance of self-care for women over 50, like us, can’t be stressed enough.

Let’s give ourselves…our body, mind, and spirit…the care and attention they deserve. We’re worth it.

Get access to the Free Resource Library and start using the Self Care for Women Over 50 printable + Promises to Myself worksheet today!


And there you have it. As we wrap things up, let’s take a moment to remember that while we might be classified as ‘older adults’, we’re certainly not old news. There’s no expiry date on taking care of ourselves, so why should our age determine when we stop prioritizing our health and well-being?

Surely you’ve got a to-do list longer than a grocery receipt during holiday season cooking. But here’s a wild idea: why not put yourself at the top of that list? Yes, you heard me right. You, my fabulous midlife woman, deserve to be number one.

Just think about it – how great would it feel to swap the ‘I should’ with ‘I am’? Like, ‘I should start those self-care activities,’ becomes, ‘I am rocking these self-care activities.’ It all starts with taking that first step.

Now, I’m not suggesting you suddenly morph into a healthcare professional (unless you are one, in which case, hats off to you). But wouldn’t it be nice to be in the driver’s seat of your own journey towards optimal health?

Remember, this self-care thing isn’t just a passing trend. It’s about being your best self, not just for others, but for you. So, go ahead, take that first step. Embrace the adventure that is self-care. After all, we midlife women didn’t get this far by shying away from a challenge, did we?

Here’s to putting ourselves first and becoming the queens of self-care. Because, let’s face it, we’re worth it.

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5 essentials to self care for women in midlife

18 thoughts on “Self Care for Women Over 50 – My Five Essentials”

  1. Some great reminders here. The biggest thing in my day is my morning ritual. I’m up at 5.30, out the door at 5.45 with hubby and we’re walking the beach boardwalk for 5kms by 6. With me working every day & him doing volunteer work it’s our chance to talk for an hour without interruption. We have our coffee by the beach and are home for brekky by 8 so I can log into the day job by 8.30. If I miss that ritual my day & my mood are completely out of whack. #MLSTL

  2. I found it intriguing that you track your 5 essentials! I have many of the same things… morning routine, daily/weekly/seasonal plans, what I’m currently learning about…but I don’t track them. I have started to list my seasonal plans against what I would consider my 4 essentials – active, connected, creative, and contemplative. Maybe I will start a tracking mode and be more specific on what I’m learning and self-care activities. Thanks for the idea! Visiting from #MLSLT.

    1. Hi Patricia, I find it helpful to stay in touch with where I am at in my life, how I am caring for myself and where my life is headed. It sounds like you’ve got a similar way of making sure you’re on a healthy path. Thanks so much for stopping in for a read!

  3. Hi Candi we are definitely on the same thought pattern as today I introduced my Self-Care in September theme. I need to pick up my game on your point 4 about balance and appearance. It is easy to let ourselves go when we retire and are at home more often than not. Thanks for some doable self-care tips to add to my list and appreciate you sharing them at #MLSTL. Have a lovely day. xx

    1. Hi Sue, yes…when I saw the theme for September this was the post I wanted to submit! It’s a topic that we need to remind ourselves about and give attention to regularly! xo

  4. I liked the planning you offer to your readers. My recent post was about Self-Care. When I get distracted by ‘life’ stuff sometimes self-care gets put on the back burner. I know then I need it more. You provide a great guide here. Thank you.

    Denyse #mlstl

    1. Hi Denyse, I’m glad you found the guide helpful. I have mine out where I can see it every day and it is a good reminder of where I’m at, and where I’m headed personally. Thank you for stopping by!

  5. Self-care has definitely become the buzz word for our generation Candi – and for good reason. I think we all neglected ourselves when we were younger and we’re appreciating the time we have now to invest in ourselves a little bit more. Younger women today seem to find a lot more time for themselves than I ever did with small children or with working, so now it’s my time and I’m loving it.

    Thanks for linking up with us at MLSTL and I’ve shared on my SM πŸ™‚

  6. Hi Leanne, I agree that we look at ourselves and care for ourselves differently now. And I am glad for that! I didn’t even think about self-care until I was in my 30’s, and then it was just some regular exercise. There was so much more I could have done. Fortunately I still have my health and the ability to practice self care daily. Thanks so much for sharing!

  7. I agree with all five of these pointers for self-care, Candi. I find a morning routine to be key to starting out each day on the right foot. Mine includes coffee, essential oils, writing, and meditation. If I start with these, I know I’ve done something for my self-care before I even arrive at the office in the morning. #MLSTL

  8. I just turned 50 but have needed some direction for a long time.. my biggest struggle is working 3rd shift and being a single mom to an 11 year old boy and getting a routine to work.. most days I could sleep from the time I get home until late evening when I don’t have to get up.. I’m not sure if it’s my hours or my age that has brought me down.. But I am going to try to start start with your self care advice.. thank you so much!!

    1. Hi Kim, you have a lot on your plate with work and family, so it’s easy to forget about taking care of yourself. A few small self-care changes could make a big difference, and I sure hope they do! Thanks so much for stopping by.

  9. Cleaning my house is one of my favorite self-care activities! I put my headphones on, listen to a podcast or audiobook, and get to work. I especially love to deep clean my kitchen and living room. It’s really calming for me and then I get to enjoy a clean house when I’m done.

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