How to adapt to changes in the body after 60

How to adapt to changes in the body after 60: a comprehensive guide to a healthy and active life

1. Physiological changes after 60 years: what to expect and how to prepare for this

The age of 60 is an important line that marks the beginning of a period of significant changes in the body. Understanding these changes and adaptation to them plays a key role in maintaining health, activity and quality of life. These changes affect almost all body systems, and for effective adaptation a comprehensive understanding of these processes is necessary.

1.1. Cardiovascular system:

• Changing the structure of the heart: With age, the heart becomes less elastic, which leads to a decrease in its ability to effectively pump blood. This can manifest itself in the form of increased fatigue during physical exertion and a tendency to rapid heartbeat.
• Thickening of the walls of the arteries: The walls of arteries become more stringent and lose their elasticity (atherosclerosis). This leads to an increase in blood pressure and increases the risk of developing cardiovascular diseases, such as stroke and heart attack.
  • Adaptation: Regular physical exercises (aerobic loads such as walking, swimming, cycling) help strengthen the heart and improve blood circulation. It is important to control the level of cholesterol and triglycerides in the blood, adhering to a low content of saturated fats and cholesterol. Refusal of smoking and restriction of alcohol consumption is also extremely important for the health of the cardiovascular system. Regular medical examinations and control of blood pressure are necessary for the timely detection and treatment of potential problems.
• Reducing the maximum heart rate: The maximum heart rate that the heart can achieve during physical activity can decrease with age.
  • Adaptation: It is important to adapt the intensity of physical exercises to your age and physical condition. Do not overstrain and try to achieve the same results as in youth. A gradual increase in the load and an attentive attitude to their sensations will help to avoid overloading the cardiovascular system.
• Cardiac rhythm (arrhythmia): The risk of developing arrhythmias increases with age.
  • Adaptation: Regular visits to a cardiologist and electrocardiographic studies (ECG) will help to detect and treat arrhythmias in time. Avoid excessive caffeine and alcohol consumption that can provoke arrhythmias.

1.2. Respiratory system:

• Reduced elasticity of the lungs: The lungs become less elastic, which leads to a decrease in their ability to expand and contract. This can manifest itself in the form of shortness of breath during physical activity and a decrease in the life capacity of the lungs.
• Weakening of the respiratory muscles: Respiratory muscles, such as diaphragm and intercostal muscles, weaken with age, which complicates breathing.
  • Adaptation: Regular breathing exercises, such as diaphragmatic breathing and stretching exercises, help strengthen the respiratory muscles and improve the function of the lungs. Refusal of smoking is absolutely necessary for maintaining the health of the respiratory system. It is important to avoid polluted air and ventilate the room.
• Reducing the effectiveness of coughing reflex: The cough reflex becomes less effective, which increases the risk of respiratory infections.
  • Adaptation: Vaccination from influenza and pneumococcal infection helps to protect against these diseases. It is important to maintain a sufficient level of hydration so that the mucus in the respiratory tract remains liquid and easily jerking out.

1.3. Bone-muscular system:

• Reducing muscle mass (sarcopenia): With age, there is a gradual loss of muscle mass and strength, which is called sarcopenia. This can lead to a decrease in physical activity, increased fatigue and an increase in the risk of falls.
  • Adaptation: Power training using dumbbells, elastic ribbons or their own weight help to increase and maintain muscle mass. It is important to consume enough protein (at least 1 gram per kilogram of body weight per day) to maintain muscle tissue.
• Reduced bone density (osteoporosis): The bones become more fragile and subject to fractures.
  • Adaptation: The use of products rich in calcium and vitamin D (dairy products, green leafy vegetables, fatty fish) helps strengthen the bones. Regular exercises with weight load (walking, jogging, dancing) stimulate bones. If necessary, the doctor may prescribe calcium and vitamin D drugs, as well as drugs for the treatment of osteoporosis.
• Change of joints (osteoarthritis): The cartilage covering the joint surfaces is gradually destroyed, which leads to pain, stiffness and limiting mobility.
  • Adaptation: Moderate physical exercises, such as swimming, yoga and tai-chi, help maintain joint mobility and reduce pain. It is important to maintain a healthy weight in order to reduce the load on the joints. If necessary, you can use painkillers and anti -inflammatory drugs prescribed by a doctor. Physiotherapy can also be useful for improving joint function.
• Reduced flexibility: The ligaments and tendons become less elastic, which leads to a decrease in flexibility and mobility.
  • Adaptation: Regular stretch exercises help maintain flexibility and mobility. It is important to stretch after a warm -up and do not overstrain.

1.4. Nervous system:

• Reducing the velocity of nervous conduction: Nervous signals are transmitted more slowly, which can lead to a slowdown in reactions and a deterioration in coordination of movements.
  • Adaptation: Coordination and balance exercises (for example, Tai-Chi, Yoga) help improve the coordination of movements and reduce the risk of falls. It is important to maintain cognitive activity, engaged in mental activity, such as reading, solving crosswords and the study of new skills.
• Memory deterioration and cognitive functions: With age, memory, attention and other cognitive functions can worsen.
  • Adaptation: Regular mental activity (reading, solving crosswords, learning new languages, playing chess) helps to maintain cognitive functions. It is important to lead an active social lifestyle, communicate with friends and family, participate in social activities. Proper nutrition and enough sleep are also important for brain health.
• Reducing sensitivity of the senses: Vision, hearing, taste and smell can worsen with age.
  • Adaptation: Regular visions of vision and hearing will help to timely identify and adjust the violations. It is important to use glasses or hearing aids, if necessary. Create a safe and comfortable atmosphere of the house to compensate for a decrease in sensitivity of the senses (for example, good lighting, non -slip mats, clear inscriptions).

1.5. Digestive system:

• Reducing the secretion of gastric juice: The stomach produces less gastric juice, which makes it difficult to digest food and can lead to bloating, heartburn and other digestive problems.
  • Adaptation: Eat in small portions and chew on food thoroughly. Avoid eating fatty, spicy and fried food, which can irritate the stomach. It is important to use enough fiber (vegetables, fruits, whole grain products) to maintain a healthy intestinal.
• Slow down intestinal motility: The intestinal peristalsis slows down, which can lead to constipation.
  • Adaptation: Eas enough fiber and liquid (at least 8 glasses of water per day). Regular physical exercises stimulate intestinal motility. If necessary, you can use soft laxatives prescribed by a doctor.
• Reducing the absorption of nutrients: The absorption of nutrients in the intestines can worsen with age.
  • Adaptation: Eat a variety of and balanced food to get all the necessary nutrients. If necessary, the doctor may prescribe vitamins and mineral supplements.

1.6. Venile system:

• Reducing the capacity of the bladder: The bladder loses its elasticity and decreases in volume, which leads to more frequent urination, especially at night (nicturia).
  • Adaptation: Limit fluid intake before bedtime. Regular exercises to strengthen the muscles of the pelvic floor (Kegel exercises) help improve control over urination.
• Weakening of the muscles of the pelvic floor: The muscles of the pelvic floor weaken, which can lead to urinary incontinence.
  • Adaptation: Kegel regular exercises help strengthen the muscles of the pelvic floor and improve control over urination.
• Increase in the prostate gland (prostate adenoma): In men with age, the prostate iron often increases, which can complicate urination.
  • Adaptation: Regular visits to the urologist and the survey of the prostate gland will help to be detected in a timely manner and treat the adenoma of the prostate.
• Reducing the level of estrogen in women (menopause): In women, after menopause, the level of estrogens decreases, which can lead to dry vagina, heat tide, mood swings and other symptoms.
  • Adaptation: Discuss with the doctor the possibility of hormonal therapy to alleviate the symptoms of menopause. It is important to maintain a sufficient level of hydration and avoid the use of alcohol and caffeine, which can enhance the rushes of heat.

1.7. Endocrine system:

• Reducing the production of hormones: The development of many hormones is reduced with age, which can lead to various health problems.
  • Adaptation: Regular medical examinations and blood tests will help identify hormonal disorders and adjust them in a timely manner. It is important to maintain a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep to maintain hormonal balance.
• Reduction of glucose tolerance: With age, glucose tolerance may decrease, which increases the risk of type 2 diabetes.
  • Adaptation: Control the blood sugar level and adhere to a low sugar and simple carbohydrates diet. Regular physical exercises help improve insulin sensitivity.

1.8. Immune system:

• Reduced immune function (immunostation): The immune system becomes less effective in the fight against infections and diseases, which increases the risk of diseases.
  • Adaptation: Vaccination from influenza, pneumococcal infection and other diseases helps to protect against infections. It is important to maintain a healthy lifestyle, including proper nutrition, sufficient sleep and regular physical exercises to strengthen the immune system. Avoid stress and overwork that can weaken the immune system.

2. Food after 60 years: how to maintain health and energy

Proper nutrition plays a key role in maintaining health and energy after 60 years. With age, the needs of the body in nutrients are changing, so it is important to adapt your diet to these changes.

2.1. Basic principles of food after 60 years:

• Variety: Eat a variety of food from all groups of products to get all the necessary nutrients.
• Balance: Follow the balance between proteins, fats and carbohydrates.
• Moderation: Eat in moderate portions and do not overeat.
• Regularity: Eat regularly, do not skip food meals.
• Hydration: Drink enough liquid (at least 8 glasses of water per day).

2.2. Important nutrients after 60 years:

• Protein: It is necessary to maintain muscle mass, immune function and wound healing. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.
• Calcium and vitamin D: It is necessary to maintain bones health and prevent osteoporosis. Sources of calcium: dairy products, green leafy vegetables, tofu, enriched products. Sources of vitamin D: fatty fish, egg yolk, enriched products, sunlight.
• Fiber: It is necessary to maintain healthy intestines and prevent constipation. Sources of fiber: vegetables, fruits, whole grain products, legumes.
• Vitamin B12: It is necessary for the normal operation of the nervous system and hematopoiesis. With age, the absorption of vitamin B12 may worsen, so adds may be required. Sources of vitamin B12: meat, fish, poultry, eggs, dairy products, enriched products.
• Omega-3 fatty acids: It is necessary for the health of the heart, brain and joints. Sources of omega-3 fatty acids: fatty fish (salmon, sardines, tuna), linen seeds, walnuts.
• Antioxidants: Protect cells from damage caused by free radicals. Sources of antioxidants: fruits, vegetables, berries, green tea.

2.3. Products that should be limited after 60 years:

• Saturated fats: They can increase blood cholesterol and increase the risk of developing cardiovascular diseases. Sources of saturated fats: fatty meat, butter, cheese, palm oil.
• Transjir’s: They can also increase blood cholesterol and increase the risk of developing cardiovascular diseases. Sources of trans fats: fried products, baking, margarine.
• Sahar: It can lead to weight gain, an increase in blood sugar and an increase in the risk of developing type 2 diabetes. Sugar sources: sweet drinks, sweets, pastries, desserts.
• Salt: Can increase blood pressure. Sources of salt: processed products, salted snacks, canned food.
• Alcohol: Moderate alcohol consumption can be acceptable, but excessive consumption can harm health.

2.4. Nutrition tips after 60 years:

• Read the labels on products: Pay attention to the content of fats, sugar, salt and other nutrients.
• Prepare at home: Cooking at home allows you to control the ingredients and the amount of added fats, sugar and salt.
• Use useful cooking methods: Cook steamed, bake, cook or simmer products instead of frying.
• Add spices and herbs: Use spices and herbs to give the taste of food instead of salt.
• Do not forget about snacks: Healthy snacks between meals help maintain energy level and prevent overeating. Examples of healthy snacks: fruits, vegetables, yogurt, nuts.
• Consult a doctor or nutritionist: A doctor or nutritionist can help you develop an individual nutrition plan that takes into account your needs and health status.

3. Physical activity after 60 years: how to remain active and healthy

Regular physical activity plays a crucial role in maintaining health, activity and quality of life after 60 years. It helps strengthen muscles and bones, improve the cardiovascular system, increase energy, reduce the risk of chronic diseases and improve mood.

3.1. The basic principles of physical activity after 60 years:

• Regularity: Try to engage in physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
• Variety: Include aerobic exercises, strength training, flexibility exercises and balance exercises in your physical activity program.
• Moderation: Start with moderate intensity and gradually increase the load.
• Safety: Consult a doctor before starting a new program of physical exercises.
• Pleasure: Choose the types of physical activity that you like so that it is easier for you to adhere to the program.

3.2. Types of physical activity after 60 years:

• Aerobic exercises: Strengthen the heart and lungs, improve blood circulation and increase endurance. Examples of aerobic exercises: walking, swimming, cycling, dancing, Scandinavian walking.
• Power training: Strengthen muscles and bones, improve metabolism and increase physical strength. Examples of strength training: lifting dumbbells, exercises with elastic ribbons, exercises with its own weight (push -ups, squats, attacks).
• Flexibility exercises: Improve the flexibility and mobility of the joints, reduce the risk of injuries. Examples of flexibility exercises: stretching, yoga, pilates, tai-chi.
• Exercise of equilibrium: Improve the balance and coordination of movements, reduce the risk of falls. Examples of balance exercises: standing on one leg, walking in a straight line, tai-chi, yoga.

3.3. Physical activity tips after 60 years:

• Start slowly: If you have not done physical exercises for a long time, start with short and easy training and gradually increase their duration and intensity.
• Warm up before training: Warming helps prepare muscles and joints for physical activity and reduce the risk of injuries.
• Cool after training: Cooling helps to gradually reduce heart rate and prevents muscle pain.
• Drink enough water: During physical exercises, it is important to drink enough water to avoid dehydration.
• Listen to your body: If you feel pain, fatigue or dizziness, stop training and rest.
• Engage with friends or family: Classes with friends or family can be more motivating and pleasant.
• Find the instructor: The fitness instructor can help you develop an individual training program and teach you the right technique for performing exercises.

4. Psychological health after 60 years: how to preserve a positive attitude and good health

Psychological health plays an equally important role than physical health in maintaining the quality of life after 60 years. With age, various psychological problems can arise, such as depression, anxiety, loneliness and loss of the meaning of life. It is important to pay attention to your psychological state and take measures to maintain it.

4.1. The main factors affecting psychological health after 60 years:

• Social isolation: Loneliness and lack of social contacts can negatively affect psychological health.
• Loss of loved ones: The death of a spouse, relatives or friends can be very painful and lead to depression.
• Financial problems: Financial instability can cause stress and anxiety.
• Health problems: Chronic diseases and disability can limit the possibilities and lead to depression.
• Retirement: Retirement can lead to loss of a sense of goal and identity.

4.2. How to maintain psychological health after 60 years:

• Support social ties: Communicate with friends and family, participate in public events, join the interest clubs.
• Take a hobby: Find the lesson you like and devote time to him.
• Set your goals: Set new goals and achieve them.
• Learn the new: Learn new languages, master new skills, read books.
• Engage in volunteer activities: Help other people, this can bring a sense of satisfaction and the meaning of life.
• Spend time in nature: Observation of nature can have a calming and relaxing effect.
• Engage in physical exercises: Physical exercises are not only useful for physical health, but also improve mood.
• Observe sleep mode: A sufficient amount of sleep is necessary for a good psychological state.
• Ask correctly: Healthy nutrition can improve mood and cognitive functions.
• Seek for help to specialists: If you feel depressed, anxious or lonely, seek help from a psychologist or psychotherapist.

4.3. Methods that help improve the psychological state:

• Meditation and awareness: The practice of meditation and awareness helps to reduce stress and improve concentration.
• Art Therapy: Creativity, such as drawing, modeling and music, can help express emotions and reduce stress.
• Musical therapy: Listening to music can have a calming and relaxing effect.
• Cognitive-behavioral therapy (KPT): KPT helps to change the negative thoughts and behavior that can lead to depression and anxiety.

5. Medical examinations after 60 years: how to identify and prevent diseases in time

Regular medical examinations play an important role in maintaining health and preventing diseases after 60 years. With age, the risk of developing many diseases increases, so it is important to identify them in the early stages, when they are easier to treat.

5.1. Recommended medical examinations after 60 years:

• General examination of the doctor: An annual examination of the doctor allows you to evaluate the general state of health, identify risk factors and prescribe the necessary examinations.
• Measurement of blood pressure: Regular measurement of blood pressure helps to detect hypertension (high blood pressure), which is a risk factor for the development of cardiovascular diseases.
• Blood test: A blood test allows you to evaluate the level of cholesterol, blood sugar, kidney and liver function, as well as detect other diseases.
• Electrocardodiography (ECG): The ECG helps to identify heart rhythm disturbances and other heart problems.
• Chest radiography: The x -ray of the chest helps to identify lung diseases, such as pneumonia and lung cancer.
• Colonoscopy: Colonoscopy helps to identify polyps and cancer of the colon. It is recommended to start screening for cancer of the colon aged 45-50 years and repeat it every 10 years.
• Mammography: Mammography helps to identify breast cancer in women. It is recommended to conduct mammography every 1-2 years, starting from 40-50 years.
• PAP test: Dad test helps to identify cervical cancer in women. It is recommended to conduct a papa test every 3-5 years.
• Examination of the eye bottom: Inspection of the eye bottom helps to identify glaucoma, cataracts and other eyes of the eyes.
• Audiometry: Audiometry helps to evaluate hearing and identify violations.
• Dencitometry: Densitometry helps to assess the density of bone tissue and identify osteoporosis.
• Inspection of the urologist (for men): Inspection of the urologist helps to detect prostate adenoma and prostate cancer.

5.2. Vaccination after 60 years:

• Influenza vaccination: It is recommended to carry out annual influenza vaccination.
• Vaccination from pneumococcal infection: It is recommended to vaccinate from pneumococcal infection.
• Vaccination from girdle herpes: It is recommended to carry out vaccination from girdle herpes.
• Vaccination from tetanus and diphtheria: It is recommended to carry out revaccination from tetanus and diphtheria every 10 years.

5.3. Tips for undergoing medical examinations:

• Make a list of questions: Before the visit to the doctor, make a list of questions that you want to ask.
• Take a list of drugs with you: Take with you a list of all the drugs that you take, including the dosage and frequency of administration.
• Tell the doctor about all your symptoms: Tell the doctor about all your symptoms, even if they seem insignificant to you.
• Ask questions: Feel free to ask a doctor to better understand your health status and treatment plan.
• Follow the doctor’s recommendations: Follow all the doctor’s recommendations, including taking medications, changing lifestyle and undergoing additional examinations.

6. Adaptation to new living conditions after 60 years: how to remain active and in demand

After 60 years, life often changes, and it is important to adapt to these changes in order to remain active, in demand and happy. This may include retirement, changes in the financial situation, move, change social contacts and other changes.

6.1. Retirement:

• Plan in advance: Start to plan your retirement several years before this event.
• Determine your financial resources: Evaluate your pension savings, social payments and other sources of income.
• Find new hobbies: Find new classes that will bring you pleasure and help you fill out your free time.
• Maintain social contacts: Communicate with friends and colleagues, participate in public events.
• Be active: Do physical exercises, travel, learn the new.

6.2. Changing the financial situation:

• Make a budget: Make a budget and control your expenses.
• Look for ways to save: Look for ways to save money, for example, use coupons, buy products for shares, reduce entertainment costs.
• Get social help: If you have the right to social assistance, apply for it.
• Find the part -time job: If you need additional money, find a part -time job.

6.3. Moving:

• Plan in advance: Start planning a move a few months before this event.
• Choose a new place of residence: Choose a new place of residence that corresponds to your needs and financial capabilities.
• Find housing: Find housing that suits you in size, price and location.
• Organize moving: Organize the move of things and documents.
• Adapt to a new place: Get to know new neighbors, learn about local attractions and services.

6.4. Changing social contacts:

• Maintain existing contacts: Try to maintain contacts with old friends and colleagues.
• Make new acquaintances: Make new acquaintances by participating in public events, joining interest clubs, engaged in volunteer activities.
• Use social networks: Use social networks to communicate with friends and family.

6.5. Adaptation tips to new living conditions:

• Be open for change: Be prepared for the fact that life can change after 60 years, and be open for new opportunities.
• Stay positive: Keep a positive attitude and believe in your strength.
• Be active: Do physical exercises, participate in public events, learn the new.
• Feel free to ask for help: If you need help, do not hesitate to ask friends, family or specialists about it.

7. Legal and financial issues after 60 years: how to protect your rights and property

After 60 years, it is important to pay attention to legal and financial issues in order to protect your rights and property. This may include drawing up a will, a power of attorney, planning for oneself, protection against fraud and other issues.

7.1. Will:

• Make a will: Compilation of a will allows you to determine how your property will be distributed after your death.
• Contact the lawyer: Contact a lawyer to draw up a will.
• Regularly review the testament: Regularly review the will and make changes to it, if necessary.

7.2. Power of attorney:

• Make a power of attorney: The design of the power of attorney allows you to appoint a person who will represent your interests in case of your inability to make decisions yourself.
• Contact the lawyer: Contact a lawyer for a power of attorney.
• Choose a reliable person: Choose a reliable person you trust to appoint as your representative.

7.3. Planning for yourself:

• Determine your needs: Determine your needs for leaving yourself in the future.
• Study the options of care: Study the options for leaving yourself, such as home care, accommodation in the nursing home and other options.
• Make a care plan: Make a plan for yourself, which takes into account your needs and financial capabilities.

7.4. Fraud protection:

• Be vigilant: Be vigilant and careful when you are dealing with strangers.
• Do not report your personal data: Do not inform your personal data, such as the social insurance number, bank account number and passwords, strangers.
• Check the information: Check the information that strangers tell you before making any decisions.
• Report fraud: If you are a victim of fraud, inform the police about it.

7.5. Other legal and financial issues:

• Insurance: Check your insurance policies and make sure that they meet your needs.
• Taxes: Consult a tax consultant to find out about the tax benefits that you have the right to.
• Property: Manage your property reasonably and protect it from theft and damage.

7.6. Tips for the protection of their rights and property:

• Contact specialists: Contact specialists, such as lawyers, financial consultants and insurance agents, to obtain professional advice.
• Read the documents carefully: Carefully read all the documents before signing them.
• Keep important documents: Save important documents in a safe place.
• Protect your rights: Know your rights and protect them.

8. Technologies and gadgets for older people: how to use modern tools to improve the quality of life

Modern technologies and gadgets can significantly improve the quality of life of older people, providing them with greater independence, safety and comfort. They can help in solving everyday problems, maintaining health, communication