Prevention of diseases in old age: Doctors’ advice

Prevention of diseases in old age: Doctors’ advice

I. Physical activity: movement – life in golden age

1. The value of regular physical activity:

   • Strengthening the cardiovascular system: Physical activity improves blood circulation, reduces blood cholesterol and blood pressure, thereby preventing the development of coronary heart disease, stroke and other cardiovascular diseases. Regular exercises strengthen the heart muscle, making it more effective in pumping blood.
   • Maintaining muscle mass and strength: With age, natural loss of muscle mass (sarcopenia) occurs, which leads to weakness, worsening balance and increased risk of falls. Physical exercises, especially strength training, help to slow down or even turn this process, maintaining the strength and functionality of muscles.
   • Improving bone density: Osteoporosis is a common disease in the elderly, characterized by a decrease in bone density and an increased risk of fractures. Physical activity, especially exercises with weight load (walking, dancing, lifting small weights), stimulates the growth of bone tissue and strengthens the bones.
   • Maintaining a healthy weight: With age, metabolism slows down, which can lead to weight gain. Physical activity helps to burn calories, maintain healthy weight and prevent the development of obesity, which is associated with an increased risk of many diseases, including type 2 diabetes, cardiovascular diseases and some types of cancer.
   • Improving mental health: Physical activity has a positive effect on mental health, reducing the level of stress, anxiety and depression. During physical exercises, endorphins are distinguished, which have an analgesic and euphoric effect. Physical activity also improves sleep, cognitive functions and overall well -being.
   • Improving energy and vitality: Regular physical activity can increase the level of energy and vitality, which allows older people to remain active and independent.

2. Recommendations on the types of physical activity:

   • Aerobic exercises:
     • Walking: A simple and affordable form of physical activity, which can be easily included in everyday life. It is recommended to walk at least 30 minutes a day, most days of the week.
     • Swimming: A great option for people with joint problems, since water reduces the load on them. Swimming strengthens the cardiovascular system and improves the general physical form.
     • Cycling: Another option with a low load on the joints. Cycling improves the cardiovascular system and strengthens the muscles of the legs.
     • Dancing: A fun and social way to remain active. Dancing improve coordination, balance and cardiovascular system.
   • Power training:
     • Exercises with your own weight: Squats, push -ups from the wall, ups on socks are simple exercises that can be performed at home without special equipment.
     • Using dumbbells or elastic tapes: These exercises help strengthen the muscles of the arms, legs and back. Start with lightweight and gradually increase it as the muscles are strengthened.
     • Classes in the gym: Under the guidance of the coach, you can choose an individual program of strength training, which will meet your needs and capabilities.
   • Exercises for flexibility and balance:
     • Stretching: Regular stretching helps to improve flexibility, prevent injuries and reduce muscles and joint pain.
     • Yoga and Tai-Chi: These practices improve balance, coordination and flexibility, and also reduce stress.
     • Exercise of equilibrium: Standing on one leg, walking in a straight line – simple exercises that can be performed at home to improve balance and reduce the risk of falls.

3. Recommendations on intensity and duration:

   • Moderate intensity: The physical activity of moderate intensity should cause a slight increase in the frequency of heart contractions and breathing. You must be able to speak, but not sing, during these exercises.
   • High intensity: Physical activity of high intensity should significantly increase the frequency of heart contractions and breathing. You must be able to speak only in short phrases while performing these exercises.
   • Duration: It is recommended to engage in physical activity of moderate intensity of at least 150 minutes per week or physical activity of high intensity of at least 75 minutes a week. Divide this time into several classes during the week.

4. Precautions and consultation with a doctor:

   • Consult a doctor: Before starting any new physical activity program, consult a doctor, especially if you have any chronic diseases, such as cardiovascular diseases, diabetes or arthritis.
   • Start slowly and gradually increase the intensity: Do not overdo it at the beginning. Start with short classes and gradually increase their duration and intensity as the muscles strengthen.
   • Listen to your body: If you feel pain, discomfort or dizziness, stop the lesson and rest.
   • Use the right technique: Contact the coach or physiotherapist to learn how to perform exercises correctly and avoid injuries.
   • Wear comfortable shoes and clothes: Make sure your shoes provide good support and depreciation, and clothing does not constrain movements.
   • Drink enough water: Drink water before, during and after training to avoid dehydration.

II. Proper nutrition: the basis of health and longevity

1. The value of proper nutrition in old age:

   • Maintaining energy and vitality: With age, the need for calories can decrease, but the need for nutrients remains high. Proper nutrition provides the body with the necessary energy and nutrients to maintain activity and vitality.
   • Strengthening the immune system: With age, the immune system weakens, which makes the elderly more susceptible to infections. Proper nutrition, rich in vitamins, minerals and antioxidants, helps strengthen the immune system and protect the body from diseases.
   • Prevention of chronic diseases: Proper nutrition plays an important role in the prevention of many chronic diseases, such as cardiovascular diseases, type 2 diabetes, osteoporosis and some types of cancer.
   • Maintaining a healthy weight: Proper nutrition helps to maintain healthy weight and prevents the development of obesity, which is associated with an increased risk of many diseases.
   • Improving cognitive functions: Some nutrients, such as omega-3 fatty acids, B vitamins and antioxidants, are important for maintaining brain health and improving cognitive functions.
   • Maintaining the health of bones and joints: Calcium, vitamin D and other nutrients are necessary to maintain the health of bones and joints and prevent the development of osteoporosis and arthritis.

2. The basic principles of proper nutrition for the elderly:

   • A variety of nutrition: Include a variety of foods from all food groups in your diet: fruits, vegetables, whole cereals, low -fat sources of protein and dairy products.
   • Sufficient amount of protein: Protein is important for maintaining muscle mass and strength. It is recommended to consume at least 1 gram of protein per kilogram of body weight per day. Good sources of protein: low -fat meat, poultry, fish, eggs, legumes, nuts and seeds.
   • A lot of fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber. Try to use at least five portions of fruits and vegetables per day.
   • Whole cereals: Whole cereals (for example, oatmeal, brown rice, whole grain bread) are rich in fiber, which helps to reduce blood cholesterol, improve digestion and control the level of blood sugar.
   • Restriction of saturated and trans fats: Saturated fats (contained in fatty meat, butter and cheese) and trans fat (contained in processed products) increase blood cholesterol and increase the risk of cardiovascular diseases.
   • Sugar and salt restriction: Excessive sugar consumption can lead to weight gain, type 2 diabetes and other health problems. Excessive salt consumption can increase blood pressure and increase the risk of developing cardiovascular diseases.
   • A sufficient amount of liquid: With age, a feeling of thirst can weaken, so it is important to drink enough fluids during the day. It is recommended to drink at least 8 glasses of water per day.

3. Features of nutrition in various diseases:

   • Diabetes: People with diabetes need to monitor blood sugar and consume products with a low glycemic index. It is also important to limit the consumption of sugar and simple carbohydrates.
   • Cardiovascular diseases: People with cardiovascular diseases need to limit the consumption of saturated and trans fats, cholesterol and salt. It is also important to consume products rich in omega-3 fatty acids and fiber.
   • Osteoporosis: People with osteoporosis need to use a sufficient amount of calcium and vitamin D. Good calcium sources: dairy products, green leafy vegetables and enriched products. Vitamin D can be obtained from sunlight, enriched products and additives.
   • Gastrointestinal diseases: People with diseases of the gastrointestinal tract may require a special diet that excludes certain products that cause discomfort. It is also important to use products rich in fiber to improve digestion.

4. Food additives: necessity and precautions:

   • Necessity: In some cases, food additives can be useful for the elderly, especially if they have a deficiency of certain nutrients. However, it is important to remember that food additives should not replace good nutrition.
   • Recommendations: Before taking any food additives, consult a doctor or nutritionist. They will be able to evaluate your needs and choose suitable additives.
   • Praises: Some food additives can interact with drugs or cause side effects. It is important to observe the recommended dosage and not accept more than necessary.

5. Practical tips for organizing food:

   • Plan your menu: A weekly planning for a week will help you make sure that you use a variety of and nutrient products.
   • Prepare at home: Cooking at the house allows you to control the ingredients and avoid adding excess sugar, salt and fat.
   • Buy healthy products: Try to buy fresh fruits, vegetables, whole cereals and low -fat sources of protein.
   • Read the labels: Read the labels on products to find out about the content of nutrients, sugar, salt and fats.
   • Eat regularly: Eat three times a day and have a snack with healthy foods between meals.
   • Drink enough water: Wear a bottle of water with you and drink it during the day.
   • Attract relatives and friends: Prepare and eat with relatives and friends. This will make food more pleasant and social.

III. Regular medical examinations: the key to early diagnosis and prevention

1. The value of regular medical examinations:

   • Early diagnosis of diseases: Regular medical examinations allow you to identify diseases in the early stages, when treatment is most effective. Many diseases, such as cancer, cardiovascular diseases and diabetes, can be asymptomatic in the early stages.
   • Prevention of diseases: During medical examinations, the doctor can give recommendations on the prevention of diseases, such as vaccination, screening for cancer and control of blood pressure and cholesterol.
   • Assessment of a functional state: Medical examinations allow you to evaluate the functional state of an elderly person, including his physical and cognitive abilities. This allows you to identify signs of health deterioration and take measures to prevent them.
   • Optimization of treatment: Regular medical examinations allow the doctor to evaluate the effectiveness of treatment and make the necessary adjustments. This is especially important for older people who take several drugs.
   • Improving the quality of life: Early diagnosis and prevention of diseases, as well as optimization of treatment, help improve the quality of life of older people and maintain their activity and independence.

2. Recommended medical examinations and screening for the elderly:

   • General inspection with the therapist: The annual general examination by the therapist includes the measurement of blood pressure, heart rate and breathing frequency, as well as examination of the skin, eyes, ears, nose and throat. The doctor can also prescribe blood and urine tests.
   • Cancer screening:
     • Breast cancer: Women over 50 is recommended to undergo mammography every 1-2 years.
     • Cervical cancer: Women who have a hysterectomy do not need screening for cervical cancer. Other women are recommended to undergo a papa test every 3-5 years.
     • Tolstoy Cancer: People over 50 years of age are recommended to undergo colonoscopy every 10 years or other screening tests, such as a fecal analysis for hidden blood or sigmoidoscopy.
     • Prostate cancer: Men over 50 years of age should discuss with a doctor the need for screening for prostate cancer by a blood test for a prostatic specific antigen (PSA) and a finger of rectal examination.
     • Lung cancer: People with a high risk of developing lung cancer (for example, smokers) can recommend low -dose computed tomography (CT) of the lungs.
   • Screening for cardiovascular diseases:
     • Measurement of blood pressure: Regular measurement of blood pressure helps to identify hypertension, which is the main risk factor for the development of cardiovascular diseases.
     • Blood test for cholesterol: A blood test for cholesterol helps to identify an increased level of cholesterol, which is also a risk factor for the development of cardiovascular diseases.
     • Electrocardiogram (ECG): The ECG helps to identify heart rhythm disturbances and other heart problems.
   • Diabetes screening: A blood test for sugar helps to detect type 2 diabetes.
   • Osteoporosis screening: Densitometry (DXA) is a test that measures bone density and helps to detect osteoporosis. Women over 65 years old are recommended to undergo densitometry every 1-2 years.
   • Assessment of cognitive functions: Assessment of cognitive functions helps to identify signs of dementia or other cognitive disorders.
   • Visual and hearing assessment: Regular visions of vision and hearing help to identify problems with vision and hearing, which can worsen the quality of life.
   • Assessment of mental health: Assessment of mental health helps to identify signs of depression, anxiety and other mental disorders.

3. Schedule of medical examinations and screening:

   • Individual approach: The schedule of medical examinations and screening should be individual and depend on age, gender, family history and the presence of chronic diseases.
   • Consultation with a doctor: Discuss with the doctor what medical examinations and screening you need and how often they should go.
   • Posts: Make notes about your medical examinations and screening so as not to miss the necessary examinations.

4. Preparation for a medical examination:

   • Write down all your questions: Write down all your questions and fears so as not to forget them to ask a doctor.
   • Make a list of drugs: Make a list of all the drugs that you take, including the dosage and frequency of administration.
   • Bring the results of previous examinations: Bring the results of previous examinations so that the doctor can appreciate the dynamics of your health.
   • Tell the doctor about all changes in health: Tell the doctor about all the changes in your health, including new symptoms, weight loss or changes in mood.

5. The importance of vaccination:

   • Weakening of the immune system: With age, the immune system weakens, which makes the elderly more susceptible to infections.
   • Recommended vaccines: Older people are recommended to be vaccinated against influenza, pneumococcal infection, encircling losing and tetanus.
   • Consultation with a doctor: Discuss with the doctor which vaccines you need.

IV. Maintenance of cognitive health: Training for the brain

1. The value of cognitive health in old age:

   • Preservation of independence: Cognitive health plays an important role in maintaining the independence and independence of older people. Good memory, attention and thinking allow them to perform everyday tasks, such as driving a car, financial management and taking medication.
   • Improving the quality of life: Cognitive disorders can worsen the quality of life of older people, leading to social isolation, depression and a decrease in self -esteem. Maintaining cognitive health helps maintain activity, social involvement and good mood.
   • Dementia prevention: Regular brain training can help slow down the development of dementia and other cognitive disorders.

2. Ways to maintain cognitive health:

   • Brain training:
     • Pressure solution: The solution of puzzles, such as crosswords, Sudoku and puzzles, stimulates the brain and improves memory, attention and thinking.
     • Learning a new language: Learning a new language is a great way to train the brain and improve cognitive functions.
     • Reading: Reading books, newspapers and magazines expands the horizons, improves vocabulary and stimulates the brain.
     • Games for the brain: There are special games for the brain that are aimed at improving memory, attention, speed of thinking and other cognitive functions.
   • Physical activity: Physical activity improves blood circulation in the brain and promotes the growth of new neurons.
   • Proper nutrition: Proper nutrition, rich in omega-3 fatty acids, vitamins of group B and antioxidants, is important for maintaining brain health.
   • Social activity: Social activity stimulates the brain and improves cognitive functions. Communication with friends and relatives, participation in public events and volunteering help maintain activity, social involvement and good mood.
   • Healthy sleep: Healthy sleep is important for brain restoration and improving cognitive functions. Try to sleep at least 7-8 hours a day.
   • Stress management: Chronic stress can negatively affect cognitive functions. Find the ways of managing stress, such as yoga, meditation or walking in nature.

3. Practical tips on brain training:

   • Find what you like: Choose those activities that you like and which you will do with pleasure.
   • Do it regularly: Try to train the brain every day, at least 15-20 minutes.
   • Put the tasks for yourself: Gradually increase the complexity of tasks so that the brain continues to develop.
   • Do not be afraid of the new: Do not be afraid to try new activities and get out of the comfort zone.
   • Be patient: The results of the brain training may not be immediately noticeable. Be patient and continue to do, even if it seems to you that nothing happens.

4. The importance of timely seeking a doctor:

   • Signs of cognitive disorders: Contact the doctor if you notice signs of cognitive disorders in your own or your loved ones, such as forgetfulness, difficulties with concentration of attention, speech problems or changes in behavior.
   • Early diagnosis: Early diagnosis of cognitive disorders allows you to start treatment in the early stages, when it is most effective.

V. Psychological health and social activity: important components of healthy aging

1. The meaning of psychological health in old age:

   • Reducing the risk of depression and anxiety: Psychological health plays an important role in reducing the risk of depression and anxiety, which are often found in older people.
   • Improving self -esteem and self -confidence: Psychological health helps to improve self -esteem and self -confidence, which allows older people to remain active and independent.
   • Maintaining optimism and positive mood: Psychological health helps maintain optimism and positive attitude, which contributes to longevity and good quality of life.
   • Improving interpersonal relationships: Psychological health improves interpersonal relationships, allowing older people to build and maintain strong ties with family and friends.
   • Increasing stress resistance: Psychological health increases stress resistance and help older people cope with difficult life situations.

2. Ways to maintain psychological health:

   • Social activity:
     • Communication with family and friends: Communication with family and friends is an important source of support and positive emotions.
     • Participation in public events: Participation in public events, such as interest clubs, volunteer organizations and cultural events, helps to remain active and social.
     • Visiting day stay centers: The centers of daytime stay offer various types of activities and services for the elderly, such as physical exercises, cognitive trainings and social events.
   • Hobbies and interests:
     • Classes to your favorite business: Classes to your favorite thing, such as gardening, needlework, drawing or music, help to relax, enjoy and improve the mood.
     • Study of the new: The study of a new, such as foreign language, computer skills or cooking, stimulates the brain and increases self -esteem.
   • Help others:
     • Volunteering: Volunteering is a great way to help others and feel useful.
     • Support for relatives and friends: Support for relatives and friends who need help can bring satisfaction and improve mood.
   • Practices of awareness and relaxation:
     • Meditation: Meditation helps to relax, reduce stress and improve mood.
     • Yoga: Yoga combines physical exercises, breathing techniques and meditation, which helps improve physical and mental health.
     • Natural walks: Entry walks help to relax, get fresh air and improve mood.
   • Professional help:
     • Psychotherapy: Psychotherapy can help cope with depression, anxiety, stress and other psychological problems.
     • Consultations: Consultations with a psychologist or social worker can help solve problems related to aging, such as loneliness, loss of loved ones and a deterioration in health.

3. Practical tips to maintain social activity:

   • Plan your days: Plan your days and include social events and classes that you like.
   • Maintain contact with relatives and friends: Call, write letters or visit relatives and friends.
   • Look for opportunities for communication: Attend public events, join the interest clubs or volunteer organizations.
   • Do not be afraid to ask for help: Do not be afraid to ask for help if it is difficult for you to cope with everyday tasks.
   • Accept the changes: Take the changes associated with aging, and focus on what you can do, and not on what you cannot.

4. The importance of gratitude and positive thinking:

   • Gratitude: A regular practice of gratitude helps to focus on positive aspects of life and improve mood.
   • Positive thinking: Positive thinking helps to see opportunities, not obstacles, and cope with difficulties.

VI. Safety in everyday life: prevention of falls and injuries

1. The value of security in everyday life for the elderly:

   • Prevention of falls: The falls are the main cause of injuries and disability in the elderly. Prevention of falls helps maintain activity and independence.
   • Prevention of other injuries: Older people are more susceptible to other injuries, such as burns, poisoning and cuts. Safety in everyday life helps to prevent these injuries.
   • Preservation of independence: Injuries can lead to loss of independence and need for outside help. Prevention of injuries helps maintain independence and independence.
   • Improving the quality of life: Prevention of injuries improves the quality of life of older people, allowing them to remain active, healthy and happy.

2. Risk factors of falls:

   • Age: With age, the risk of falls increases due to a decrease in muscle strength, the deterioration of balance and vision.
   • Chronic diseases: Some chronic diseases, such as arthritis, osteoporosis, diabetes and cardiovascular diseases, increase the risk of falls.
   • Medicines: Some drugs can cause dizziness, drowsiness and other side effects that increase the risk of falls.
   • Vision problems: Visual problems, such as cataracts and glaucoma, increase the risk of falls.
   • Problems with equilibrium: Problems with equilibrium, such as dizziness and impaired coordination, increase the risk of falls.
   • Unsafe conditions in everyday life: Unbearable conditions in everyday life, such as slippery floors, poor lighting and lack of handrails, increase the risk of falls.

3. Precautions to prevent falls:

   • Attack at home:
     • Remove obstacles: Remove all the obstacles from the floor, such as carpets, wires and toys.
     • Provide good lighting: Provide good lighting in all rooms and corridors.
     • Install the handrails: Set the handrails in the bathroom and toilet.
     • Use non -slip mats: Use non -slip mats in the bathroom and in the kitchen.
     • Install ramps: Set the ramps on the stairs and thresholds.
   • Shoes:
     • Wear low -heeled shoes: Wear low -heeled shoes with non -slip soles.
     • Avoid wearing slippers without backs: Avoid wearing slippers without backs, as they can easily slip.
   • Health:
     • Check your vision regularly: Check your vision regularly and wear glasses, if necessary.
     • Regularly engage in physical exercises: Physical exercises regularly to strengthen muscles and improve balance.
     • Discuss your medicines with a doctor: Discuss your medicines with a doctor to make sure that they do not cause dizziness or drowsiness.
     • Check your health regularly: Regularly check your health to identify and treat chronic diseases that can increase the risk of falls.
   • Everyday habits:
     • Take your time: Take your time when you get up or go.
     • Use auxiliary means: Use auxiliary products such as a cane or walker, if necessary.
     • Ask for help: Ask for help if it is difficult for you to get something from the upper shelf or perform other tasks.

4. Precautions to prevent other injuries:

   • Burns:
     • Be careful in the kitchen: Be careful in the kitchen and do not leave hot slabs and oven unattended.
     • Use protective tacks: Use protective tacks so as not to burn your hands.
     • Spended water temperature regularly: Spend the water temperature regularly to avoid burns.
     • Install smoke detectors: Install smoke detectors and regularly check their performance.
   • Poisoning:
     • Keep the medicines in a safe place: Keep medicines in a safe place inaccessible to children.
     • Do not take medications in the dark: Do not take medications in the dark so as not to make a mistake in the dosage.
     • Do not pour chemicals into other containers: Do not pour chemicals into other containers to avoid confusion.
     • Improver the room: Ventilate the room after using chemicals.
   • Cuts:
     • Be careful with knives: Be careful with knives and use cutting boards.
     • Store knives in a safe place: Food