How to prevent diseases at 60

How to prevent diseases in 60 years: an integrated guide to a healthy longevity

Acting is a natural process, however, its negative aspects, such as diseases, can be significantly softened by taking proactive measures aged 60 years and older. This period of life is an important line when prevention becomes a key factor for maintaining health, energy and quality of life. This article is an exhaustive guide to prevent common diseases, with an emphasis on strategies applicable to people aged 60 years and older.

1. Cardiovascular disease: Battle for a healthy heart

Cardiovascular diseases (SVD), including coronary heart disease, stroke and hypertension, are a leading cause of death around the world. At the age of 60, the risk of developing SVD increases significantly, so prevention becomes critical.

• Control of blood pressure: Hypertension often occurs asymptomatic, but has a destructive effect on the heart and blood vessels. Regular measurement of blood pressure (at least once a year, and in the presence of risk factors – more often) is necessary for timely detection and treatment. The target indicators of blood pressure, as a rule, are less than 130/80 mm RT. Art., but can vary depending on the individual characteristics and related diseases. Drug therapy prescribed by a doctor, combined with a change in lifestyle, can effectively control blood pressure.

• Close -to -level decrease in cholesterol: The high level of cholesterol, especially the “bad” LDL cholesterol, contributes to the formation of atherosclerotic plaques in the arteries, which leads to narrowing of the vessels and an increase in the risk of heart attacks and strokes. A blood test for a lipid profile (total cholesterol, LDL, HDL and triglycerides) should be carried out regularly. A decrease in cholesterol is achieved using a low content of saturated and trans fats, regular physical exercises and, if necessary, drug therapy (statins).

• Healthy nutrition for heart health: A diet rich in fruits, vegetables, whole grain products and low -fat sources of protein (fish, poultry without skin, legumes) helps to reduce blood pressure, cholesterol and maintain healthy weight. The restriction of salt, sugar and processed products is crucial.

• Regular physical exercises: Physical activity strengthens the heart muscle, improves blood circulation, reduces blood pressure and cholesterol. At least 150 minutes of moderate intensity of aerobic exercises (fast walking, swimming, cycling) or 75 minutes of intensive aerobic activity (running, dancing) per week, as well as strength training at least twice a week, are recommended.

• Refusal of smoking: Smoking is one of the main risk factors for the development of SVD. Refusal of smoking, regardless of experience, significantly reduces the risk of heart attacks, strokes and other cardiovascular problems.

• Weight control: Excess weight and obesity increase the risk of developing hypertension, high level of cholesterol and diabetes, which, in turn, increase the risk of SVD. Maintaining a healthy weight with a diet and physical exercises is extremely important.

• Stress management: Chronic stress can increase blood pressure and increase the risk of heart disease. Stress management methods, such as meditation, yoga, tai-chi and communication with loved ones, can help reduce risk.

• Regular medical examinations: Regular visits to the doctor to control blood pressure, cholesterol and other risk factors of the SVD are crucial for the timely detection and treatment of problems.

• Reception of aspirin (on the recommendation of a doctor): In some cases, the doctor may recommend taking aspirin in low doses for the prevention of heart attacks and strokes, especially in people with a high risk of SVD. However, the decision to take aspirin should be made individually, taking into account potential risks and benefits.

2. Osteoporosis: Strengthening bones for active life

Osteoporosis is a disease characterized by a decrease in bone density, which makes them more fragile and subject to fractures. The risk of osteoporosis increases with age, especially in women after menopause.

• Sufficient consumption of calcium and vitamin D: Calcium is the main building material for bones, and vitamin D is necessary for the absorption of calcium. The recommended daily dose of calcium for people over 50 is 1000-1200 mg, and vitamin D is 600-800 IU. Sources of calcium: dairy products, green leafy vegetables, enriched products. Vitamin D is produced in the skin under the influence of sunlight, and is also found in oily fish, egg yolks and enriched products. If necessary, you can take calcium and vitamin D additives on the recommendation of a doctor.

• Excessive exercises: Exercises with weights (walking, running, dancing, strength training) stimulate the formation of bone tissue and strengthen bones. It is recommended to engage in physical exercises with weights at least three times a week.

• Avoiding bad habits: Smoking and abuse of alcohol negatively affect the density of bones and increase the risk of osteoporosis. Refusal of smoking and moderate alcohol consumption (no more than one drink per day for women and no more than two drinks per day for men) are important for bone health.

• Dencitometry: Densitometry (DXA scanning) is a method for measuring bone density, which allows you to detect osteoporosis at an early stage. It is recommended to carry out densitometry for women over 65 and men over 70, as well as people with risk factors of osteoporosis (early menopause, family history of osteoporosis, intake of glucocorticoids).

• Prevention of falls: Falls are the main cause of fractures in people with osteoporosis. Measures to prevent falls include: improving lighting in the house, eliminating obstacles to the path (carpets, wires), using handrails in the bathroom and toilet, wearing comfortable shoes, regular exercises for balance (tai-chi, yoga).

• Medication: If osteoporosis is detected, the doctor may prescribe drug treatment (bisphosphonates, denosumab, teripipipida), which helps to slow down the loss of bone mass and reduce the risk of fractures.

3. Type 2 diabetes: blood sugar control

Type 2 diabetes-a disease characterized by a high blood sugar due to the inability of the body to effectively use insulin. The risk of developing diabetes of the 2nd type increases with age, especially in people with overweight, a sedentary lifestyle and family history of diabetes.

• Maintaining a healthy weight: Excess weight and obesity are the main risk factors for the development of diabetes of the 2nd type. Weight reduction even by a small amount (5-10%) can significantly improve blood sugar control.

• Healthy nutrition: A diet rich in fruits, vegetables, whole grain products and low -fat sources of protein helps to maintain a healthy level of blood sugar. The limitation of sugar consumption, processed products and drinks with a high sugar content is crucial.

• Regular physical exercises: Physical activity improves insulin sensitivity and helps control blood sugar. At least 150 minutes of moderate intensity of aerobic exercises per week are recommended.

• Regular control of blood sugar: Regular blood test for glucose levels on an empty stomach and glycated hemoglobin (HBA1C) allows you to detect type 2 diabetes at an early stage and control the effectiveness of treatment.

• Refusal of smoking: Smoking increases the risk of type 2 diabetes and worsens the control of blood sugar.

• Stress management: Chronic stress can increase blood sugar. Stress management methods, such as meditation, yoga and communication with loved ones, can help reduce risk.

• Medication: In case of diabetes of type 2, a doctor can prescribe drug treatment (metformin, sulfonylmochevin, DPP-4 inhibitors, SGLT2 inhibitors, insulin), which helps to control the blood sugar.

4. Cancer: Early detection and prevention

Cancer is a group of diseases characterized by uncontrolled growth and spread of abnormal cells. The risk of cancer is increasing with age.

• Regular screening examinations: Regular screening examinations (mammography for women, colonoscopy for men and women, a dog test for men) allow you to identify cancer at an early stage when treatment is most effective.

• Healthy lifestyle: A healthy lifestyle, including a healthy diet, regular physical exercises, maintaining a healthy weight and rejection of smoking, reduces the risk of developing many types of cancer.

• Vaccination: Vaccination against the human papilloma virus (HPV) reduces the risk of developing cervical cancer, anal cancer and oriental cancer. Hepatitis B vaccination reduces the risk of developing liver cancer.

• Sun protection: Excessive exposure to sunlight increases the risk of skin cancer. The use of a high SPF sunscreen, wearing protective clothing and avoiding the sun in peak hours reduce risk.

• Self -study: Regular self -examination of the skin, mammary glands and testicles allows you to identify suspicious changes in the early stage.

5. Dementia: maintaining cognitive functions

Dementia is a syndrome characterized by a deterioration in cognitive functions, such as memory, thinking and speech. The most common form of dementia is Alzheimer’s disease.

• Active lifestyle: Physical and mental activity help maintain cognitive functions. Regular physical exercises, reading, solving crosswords, learning a new language and communication with other people stimulate the brain and reduce the risk of dementia.

• Healthy nutrition: Diet, rich in fruits, vegetables, whole grain products and omega-3 fatty acids, helps maintain brain health.

• Control of blood pressure and cholesterol level: High blood pressure and high cholesterol increase the risk of dementia.

• Stress management: Chronic stress can negatively affect cognitive functions.

• Regular medical examinations: Regular visits to the doctor to evaluate cognitive functions allow you to identify dementia at an early stage and begin treatment.

• Social activity: Maintaining social ties and participation in public life reduce the risk of dementia.

6. Arthritis: relief of pain and maintenance of mobility

Arthritis is a group of diseases characterized by inflammation of the joints. The most common forms of arthritis are osteoarthritis and rheumatoid arthritis.

• Maintaining a healthy weight: Excess weight has an additional load on the joints and worsens the symptoms of arthritis.

• Regular physical exercises: Exercise helps strengthen the muscles around the joints, improve mobility and reduce pain.

• Physiotherapy: Physiotherapy can help improve joint mobility, strengthen muscles and reduce pain.

• Medication: The doctor may prescribe drug treatment (painkillers, anti-inflammatory drugs, disease-modifying drugs), which helps reduce pain and inflammation.

• Auxiliary means: The use of auxiliary products (cane, orthosis) can help reduce the load on the joints and improve mobility.

7. Eye health: vision preservation

Age -related changes in the eyes, such as cataracts, glaucoma and age -related macular degeneration (EMD), can lead to vision and blindness.

• Regular examinations by an ophthalmologist: Regular examinations of an ophthalmologist allow you to identify eye diseases at an early stage and begin treatment.

• Sun protection: Excessive exposure to sunlight increases the risk of cataracts and EMD. Wearing sunglasses with ultraviolet radiation reduces risk.

• Healthy nutrition: Diet, rich in antioxidants (vitamin C, vitamin E, lutein, zeaxantin), helps maintain the health of the eyes.

• Refusal of smoking: Smoking increases the risk of developing VMD and other eye diseases.

8. Influenza and pneumonia: vaccination for protection

Influenza and pneumonia are infectious diseases that can be especially dangerous for the elderly.

• Influenzation against influenza: An annual flu vaccination is recommended for all people over 60 years old.

• Vaccination against pneumococcal infection: Vaccination against pneumococcal infection is recommended for people over 65 years old and people with pneumonia risk factors.

9. Mental health: maintaining well -being

Mental health is as important as physical. Depression, anxiety and loneliness can negatively affect health and quality of life.

• Maintaining social ties: Maintaining social ties, participation in public life and communication with loved ones reduce the risk of depression and loneliness.

• Physical activity: Physical activity improves mood and reduces the risk of depression.

• Stress management: Stress management methods, such as meditation, yoga and communication with loved ones, can help reduce the risk of depression and anxiety.

• Recourse: If you feel depressed or anxious, seek help from a doctor or psychologist.

10. Correct medication:

With age, metabolism slows down, and drugs can act differently. Important:

• Consult a doctor and pharmacist about possible side effects and drug interactions.
• Take medicines strictly as prescribed by a doctor.
• Keep a list of all drugs taken and show it to the doctor at every visit.
• Regularly reviewing the treatment regimen with the doctor to make sure that the drugs are still necessary and effective.
• To inform the doctor about any side effects or new symptoms.

11. Regular inspections:

Regular visits to the doctor is the basis of prevention. They include:

• Measurement of blood pressure and cholesterol.
• Screening for diabetes.
• Inspection of the skin for cancer.
• View and hearing test.
• Dental examination.
• Discussion of any changes in health or new symptoms.

12. Nutrition and hydration:

• A variety of nutrition: Make sure your diet is rich in fruits, vegetables, whole grain products, low -fat protein sources and healthy fats.
• Restriction of sodium, sugar and saturated fats: These components can aggravate existing health problems.
• A sufficient amount of liquid: Drink enough water during the day. With age, a feeling of thirst can weaken, so it is important to drink water regularly.
• Accounting for deficits: Consult a doctor or nutritionist to determine if you have any nutrient deficits and do you need additions.

13. Physical activity and balance:

• Regular exercises: Strive at least 150 minutes of moderate intensity of aerobic exercises or 75 minutes of intensive aerobic activity per week.
• Power training: Turn on strength training at least twice a week.
• Exercise of equilibrium: Equilibrium exercises, such as tai-chi or yoga, can help prevent falling.
• Consultation with a physiotherapist: A physiotherapist can develop an individual exercise program that takes into account your specific needs and restrictions.

14. Dream and rest:

• Regular sleep mode: Try to go to bed and wake up at the same time every day.
• Comfortable atmosphere: Create a dark, quiet and cool environment in the bedroom.
• Avoid caffeine and alcohol before bedtime: These substances can disturb a dream.
• Consult a doctor if you have problems with sleep: Insomnia can be a sign of the underlying disease.

15. Maintenance of cognitive function:

• Training throughout life: Continue to learn new things, read, solve crosswords and engage in other activities that stimulate the brain.
• Social interaction: Support social ties and participate in public life.
• Avoid loneliness: Loneliness can negatively affect cognitive functions.
• Consult a doctor if you have problems with memory or thinking: Early identification of cognitive problems can help slow down their progression.

16. Prevention of falls:

• Regular vision examinations: Poor vision can increase the risk of falls.
• Improving lighting in the house: Make sure that there is enough light in your house, especially in corridors and stairs.
• Elimination of obstacles: Remove carpets, wires and other items that you can stumble about.
• Wearing comfortable shoes: Wear shoes with a non -slip sole.
• Using auxiliary means: Use a cane or walker, if necessary.
• Exercise of equilibrium: Equilibrium exercises, such as tai-chi or yoga, can help prevent falling.

17. Skin care:

• Use of sunscreen: Apply sunscreen with high SPF to all open areas of the skin, even on cloudy days.
• Avoid tanning: The tan increases the risk of skin cancer and premature aging.
• Moisturization of the skin: Moisturize the skin regularly to prevent dryness and itching.
• Independent skin examination: Regularly inspect the skin for new moles or changes in existing moles.

18. Care for teeth:

• Regular tooth brushing and dental use: Brush your teeth twice a day and use the tooth thread daily.
• Regular visits to the dentist: Visit the dentist at least twice a year for professional cleaning and inspection.
• Treatment of gum diseases: Diseases of the gums can be associated with other health problems, such as cardiovascular diseases and diabetes.

19. Stress management:

• Regular exercises: Physical activity can help reduce stress.
• Meditation and relaxation: Meditation and other relaxation methods can help calm the mind and body.
• Conducting time in nature: Natural walks can help reduce stress and improve mood.
• Social interaction: Maintaining social ties and communication with loved ones can help reduce stress.

20. Positive attitude:

• Optimism: Try to look at life from a positive side.
• Gratitude: Find time to appreciate what you have.
• Humor: Laughter can help reduce stress and improve mood.
• Caring for yourself: Find the time for classes that you like.

21. Refusal of bad habits:

• Smoking: Smoking is one of the most harmful risk factors for health.
• Alcohol abuse: Alcohol abuse can lead to serious health problems.
• Drug use: Drug use is illegal and can lead to serious health problems.

22. Education and informing:

• Obtaining health information: Read books, magazines and websites about health.
• Participation in support groups: Participation in support groups can help you cope with health problems.
• Asking questions to the doctor: Feel free to ask the doctor questions about your health.

23. Planning for the future:

• Financial planning: Make sure you have enough money to provide your old age.
• Care planning: Think in advance who will take care of you if you become unable to take care of yourself.
• Legal planning: Make a will and other legal documents to protect your assets and ensure the fulfillment of your desires.

Following these recommendations, people aged 60 and older can significantly reduce the risk of developing many common diseases and improve their health, energy and quality of life. Remember that prevention is the key to healthy longevity. It is important to start now and adhere to a healthy lifestyle throughout life. Consult your doctor to develop an individual prevention plan, taking into account your specific needs and risk factors.