Turning 50 in Perimenopause: A Health Checklist for the Next Decade
A perimenopause health checklist for women turning 50. What to check, what to prioritise, and how to set yourself up for strong health through your 50s.
What 50 Means for Your Health
Turning 50 is a significant marker in the perimenopause journey. Many women are approaching or have already reached their final menstrual period by this point, though the average age of natural menopause in the UK is 51 and some women continue to have periods well into their early 50s. Whether you are still in the thick of perimenopause or beginning to notice symptoms easing, 50 is a natural checkpoint to assess your health across several key areas and make adjustments that will carry you through the next decade.
Cardiovascular Health Checks
Estrogen has a protective effect on the heart, and as levels decline the risk of cardiovascular disease gradually rises. By 50, a full cardiovascular risk assessment is well worth having. This includes blood pressure, cholesterol (including HDL and LDL breakdown), blood glucose, and a discussion of your family history. If you smoke, stopping is the single most impactful thing you can do for your cardiovascular health. Regular aerobic exercise and a diet low in processed foods and high in fibre become significantly more important through your 50s.
Bone Density and Fracture Risk
The two to three years around menopause represent the fastest period of bone density loss for most women. At 50, talk to your GP about whether a bone density scan is appropriate for you, particularly if you have risk factors such as a family history of osteoporosis, a history of low body weight, heavy smoking, or long-term corticosteroid use. If you are not already strength training and taking adequate calcium and vitamin D, now is the time to start both seriously.
Breast and Cervical Screening
NHS breast screening begins at 50 in England. If you have not received an invitation, contact your GP. Cervical screening continues every five years until age 64. These are not optional extras. They are the routine safety net that catches early changes when outcomes are best. Do not put them off because life is busy or because the idea of attending feels daunting. Book them as soon as they are due.
Mental Health and Identity
Turning 50 while navigating perimenopause can prompt a significant reckoning with identity, purpose, and what comes next. This is not a sign of a problem. It is a normal part of a major life transition. But if low mood, anxiety, or a sense of lost purpose is persistent, it is worth addressing directly. Therapy, lifestyle changes, and in some cases hormonal or medical support can all help. Women who invest in their mental health through perimenopause tend to report stronger wellbeing in the years that follow.
Review and Refresh Your Habits
Your 50s are a window in which health habits become meaningfully more powerful. The exercise you do now builds the muscle and bone that protect you in your 60s and 70s. The sleep you prioritise now preserves cognitive health. The relationships you invest in now are strongly protective against depression and cognitive decline. None of this requires dramatic life upheaval. It requires consistent, modest choices made regularly. Tracking your progress, including symptoms, workouts, and patterns over time with the PeriPlan app, can help you stay aware of how you are doing.
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