How to maintain energy and health after 40 years

How to maintain energy and health after 40 years: a detailed guide

Chapter 1: Physiological changes and their effect on energy and health

After 40 years, natural physiological changes occur in the body, which can affect the level of energy, general health and exposure to various diseases. Understanding these changes is the key to the development of an effective strategy for maintaining health and vitality.

1.1. Hormonal changes:

• Reducing the level of hormones: In men and women, there is a decrease in the level of key hormones. In women, this is, first of all, estrogen, which leads to menopause and its consequences, including ebbs, insomnia, changes in mood and increase the risk of osteoporosis and cardiovascular diseases. In men, the level of testosterone decreases, which can cause a decrease in libido, a decrease in muscle mass, an increase in adipose tissue, fatigue and concentration problems.
• Influence on metabolism: Hormonal changes affect the rate of metabolism, which can lead to weight increase and difficulties in maintaining the optimal body weight. A decrease in estrogen levels, for example, contributes to the redistribution of fat in the abdomen, which increases the risk of metabolic syndrome.
• Violation of blood sugar regulation: A decrease in sensitivity to insulin becomes more common after 40 years, which can lead to the development of pre -diabetes and type 2 diabetes.
• Recommendations: Regular medical examinations, including blood tests for hormones, can help identify hormonal imbalances at an early stage. In some cases, the doctor may recommend hormone replacement therapy (ZGT), but this decision should be taken individually, weighing all risks and advantages. It is also important to pay attention to nutrition, physical activity and stress management, which can have a positive effect on hormonal balance.

1.2. Reducing muscle mass (sarcopenia):

• Reasons: With age, a natural loss of muscle mass occurs, known as sarcopenia. This is due to a decrease in the production of hormones, a decrease in physical activity, insufficient protein consumption and worsening neuromuscular transmission.
• Consequences: Sarcopenia leads to a decrease in strength, endurance, metabolism speed and an increase in the risk of falls and fractures. It can also contribute to the development of insulin resistance and other metabolic disorders.
• Recommendations: Regular strength training is a key factor in the fight against sarcropeneration. It is important to include exercises aimed at all the main muscle groups in the program. The consumption of a sufficient amount of protein (about 1.0-1.2 grams per kilogram of body weight) is also necessary to maintain and build muscle. Consider the possibility of taking additives, such as creatine, after consulting a doctor.

1.3. Changes in the cardiovascular system:

• Reducing the elasticity of blood vessels: With age, arteries lose their elasticity, which leads to an increase in blood pressure and increasing the risk of cardiovascular diseases such as atherosclerosis, heart attack and stroke.
• Deterioration of the function of the heart: The heart muscle can weaken, which leads to a decrease in heart ejection and deterioration of the tolerance of physical exertion.
• The risk of blood clots: With age, the risk of blood clots increases, which can lead to blockage of blood vessels and the development of serious complications.
• Recommendations: Maintaining a healthy lifestyle, including regular physical activity (aerobic exercises such as walking, running, swimming), healthy nutrition with low saturated fats and cholesterol, refusing smoking and limiting alcohol consumption, is extremely important for maintaining health of the cardiovascular system. Regular inspections of blood pressure and cholesterol are necessary for the early detection and treatment of problems.

1.4. Cognitive changes:

• Reducing cognitive functions: With age, a decrease in cognitive functions can be observed, such as memory, attention and speed of information processing. This is due to a decrease in the number of neurons, a deterioration in neural connections and a decrease in the level of neurotransmitters.
• Increasing the risk of neurodegenerative diseases: With age, the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.
• Recommendations: Maintaining cognitive activity, including reading, training in new skills, solving puzzles and communication with other people, can help maintain cognitive functions. Physical activity, healthy nutrition and sufficient sleep are also important to the health of the brain. Consider the possibility of taking additives, such as omega-3 fatty acids, after consulting a doctor.

1.5. Changes in bone tissue:

• Reduced bone density (osteoporosis): With age, bones become more fragile and subject to fractures, especially in women after menopause.
• Reasons: This is due to a decrease in estrogen level, insufficient consumption of calcium and vitamin D, as well as low physical activity.
• Recommendations: The consumption of a sufficient amount of calcium (about 1000-1200 mg per day) and vitamin D (about 600-800 IU per day) is important for maintaining bone health. Regular exercises with weight, such as walking, running and strength training, also stimulate the growth of bone tissue. Consider the possibility of taking calcium and vitamin D additives after consulting a doctor. Regular densitometric studies (DEXA) will help identify osteoporosis at an early stage.

Chapter 2: Nutrition for energy and health after 40

Proper nutrition plays a key role in maintaining energy, health and vitality after 40 years. Focus on nutrients that support metabolism, strengthen the immune system and protect against chronic diseases.

2.1. Macronutrients:

• Protein: Protein is necessary to maintain muscle mass, immune function and hormonal balance. Include low -fat protein sources such as chicken, fish, tofu, legumes and eggs in the diet. Recommended consumption rate: 1.0-1.2 grams per kilogram of body weight.
• Carbohydrates: Choose complex carbohydrates, such as whole cereals, fruits and vegetables that provide a stable energy source and contain fiber necessary for healthy digestion. Limit the consumption of simple carbohydrates, such as sugar and white flour, which can cause leaps for blood sugar and help increase weight.
• Fat: Give preference to healthy fats, such as mono -saturated and polyunsaturated fats contained in avocados, nuts, seeds, olive oil and fatty fish. Limit the consumption of saturated and trans fats that can increase cholesterol and increase the risk of cardiovascular diseases.

2.2. Micronutrients:

• Vitamins:
  • Vitamin D: It is necessary for the health of bones, immune function and mood. Get it from sunlight, fatty fish and enriched products. Consider the possibility of taking additives, especially in the winter months.
  • Vitamin B12: It is important for the nervous system and hematopoiesis. Contained in animal products. Vitamin B12 should take vegetarians and vegans.
  • Vitamin C: A powerful antioxidant that supports the immune system and protects cells from damage. Contained in citrus fruits, berries, pepper and broccoli.
  • Vitamin E: Another powerful antioxidant that protects cells from damage and supports skin health. Contained in nuts, seeds, vegetable oils and green leafy vegetables.
• Minerals:
  • Calcium: It is necessary for the health of bones and teeth. Contained in dairy products, green leafy vegetables and enriched products.
  • Magnesium: It is important for muscle function, nervous system and regulation of blood sugar. Contained in nuts, seeds, green leafy vegetables and whole cereals.
  • Potassium: It is important for the regulation of blood pressure and muscle function. Contained in bananas, avocados, potatoes and spinach.
  • Zinc: It is important for immune function, wound healing and reproductive health. Contained in meat, seafood, nuts and seeds.
• Antioxidants: Protect cells from damage caused by free radicals. Contained in fruits, vegetables, berries, nuts and seeds.

2.3. Special dietary considerations for women after 40:

• Hormonal balance support: Include products rich in phytoestrogens in the diet, such as soy, flax and sesame seeds.
• Bone health: Increase the consumption of calcium and vitamin D.
• Prevention of cardiovascular diseases: Limit the consumption of saturated fats and cholesterol, increase the consumption of omega-3 fatty acids.

2.4. Special dietary considerations for men after 40:

• Testosterone level support: Include products rich in zinc and vitamin D. in the diet.
• Prostate health: Limit the consumption of red meat and dairy products, increase the consumption of vegetables and fruits rich in lycopine (for example, tomatoes).
• Prevention of cardiovascular diseases: Limit the consumption of saturated fats and cholesterol, increase the consumption of omega-3 fatty acids.

2.5. Hydration:

• The importance of water: Maintaining a sufficient level of hydration is extremely important for all body functions, including energy, digestion and cognitive functions.
• Recommendations: Drink at least 8 glasses of water per day. Increase fluid intake during physical exertion and in hot weather.

2.6. Supplements:

• When to consider: In some cases, it may be necessary to take additives to compensate for the feed deficiency.
• Important additives: Vitamin D, vitamin B12, calcium, omega-3 fatty acids, probiotics.
• Consultation with a doctor: Before taking any additives, you need to consult a doctor.

2.7. Power planning:

• Planning meals: Plan your food meals in advance to avoid unhealthy snacks and ensure the receipt of the necessary nutrients.
• Cooking at home: Cooking at home allows you to control the ingredients and the size of the portions.
• Healthy snacks: Choose healthy snacks such as fruits, vegetables, nuts and yogurt.

Chapter 3: Physical activity for energy and health after 40

Regular physical activity is one of the most important factors for maintaining energy, health and vitality after 40 years. It helps to maintain muscle mass, strengthen the cardiovascular system, improve mood and reduce the risk of chronic diseases.

3.1. Types of physical activity:

• Aerobic exercises: Improve the cardiovascular system, burn calories and increase endurance. Examples: walking, running, swimming, cycling.
• Power training: Support and increase muscle mass, strengthen the bones and increase metabolism. Examples: weight lifting, exercises with your own weight, the use of elastic tapes.
• Flexibility exercises: Improve joint mobility and reduce the risk of injuries. Examples: stretching, yoga, pilates.
• Balance Exercise: Improve coordination and reduce the risk of falls. Examples: Standing on one leg, Tai-chi.

3.2. Physical activity recommendations:

• Aerobic exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week.
• Power training: At least twice a week aimed at all main muscle groups.
• Flexibility exercises: Daily or several times a week.
• Balance Exercise: Especially important for the elderly to reduce the risk of falls.

3.3. Advantages of physical activity:

• Energy increase: Regular exercises help increase energy and reduce fatigue.
• Maintaining muscle mass: Power training helps prevent sarcopenia and maintain muscle mass.
• Strengthening the cardiovascular system: Aerobic exercises improve the function of the heart and blood vessels, reduce the risk of cardiovascular diseases.
• Improving mood: Physical activity releases endorphins that improve mood and reduce stress.
• Reduction of risk of chronic diseases: Regular exercises reduce the risk of developing type 2 diabetes, osteoporosis, some types of cancer and other chronic diseases.
• Improvement: Physical activity helps to improve the quality of sleep.
• Maintaining a healthy weight: Regular exercises help burn calories and maintain healthy weight.
• Improving cognitive functions: Physical activity helps to improve memory, attention and information processing speeds.

3.4. How to start engaged in physical activity:

• Consult a doctor: Before starting any new physical activity program, you need to consult a doctor, especially if you have any diseases.
• Start slowly: Start with small loads and gradually increase them as the physical shape improves.
• Find what you like: Choose a type of physical activity that you like to make it easier to adhere to a regular training schedule.
• Turn on physical activity in your daily life: Climb up the stairs instead of an elevator, walk or ride a bicycle to work, take breaks for stretching during operation.
• Join the group: Classes in the group can help you remain motivated and receive support from other people.
• Be consistent: The most important thing is to be consistent and engage in physical activity regularly.

3.5. Special considerations for people over 40 years old:

• Pay attention to your body: If you feel pain, stop the exercise and consult a doctor.
• Warm up before training and do a stretch after it: This will help prevent injuries.
• Drink enough water: Maintaining a sufficient level of hydration is extremely important during physical exertion.
• Be patient: Do not expect to see the results right away. It takes time and effort to improve physical shape.

Chapter 4: Stress Management and high -quality sleep for energy and health after 40

Chronic stress and lack of sleep can have a negative effect on energy level, general health and exposure to various diseases. Stress management and providing enough sleep are important components of a healthy lifestyle after 40 years.

4.1. The effect of stress on the body:

• Hormonal imbalance: Chronic stress leads to an increase in the level of cortisol, which can cause hormonal imbalance, weight gain, a decrease in immunity and mood deterioration.
• Cardiovascular diseases: Stress can increase blood pressure and cholesterol, increasing the risk of cardiovascular diseases.
• Digestive problems: Stress can cause digestive disorders, such as irritable intestines (SRK) and heartburn.
• Deterioration of cognitive functions: Stress can negatively affect memory, attention and speed of information processing.
• Reduced immunity: Stress can weaken the immune system, making the body more vulnerable to infections.

4.2. Stress management methods:

• Meditation: Meditation helps to calm the mind and reduce the level of stress.
• Yoga: Yoga combines physical exercises, breathing techniques and meditation, which helps to relieve stress and improve the general state of health.
• Respiratory exercises: Respiratory exercises can help calm the nervous system and reduce stress.
• Natural walks: Conducting time in nature helps to relax and reduce the level of stress.
• Hobbies: Classes of your favorite hobby help to distract from everyday problems and reduce stress.
• Communication with friends and family: Support from friends and family helps to cope with stress.
• Regular physical exercises: Physical activity helps to reduce stress and improve mood.
• Sufficient sleep: A sufficient dream helps the body recover and cope with stress.
• Restriction of caffeine and alcohol consumption: Caffeine and alcohol can aggravate stress symptoms.
• Appeal to a specialist: If you experience severe stress that prevents you from leading a normal life, contact a specialist.

4.3. The importance of quality sleep:

• Restoration of the body: During sleep, the body is restored and reloaded.
• Maintaining immune function: A sufficient dream helps to maintain the immune system.
• Improving cognitive functions: Sleep is important for memory, attention and speed processing.
• Hormone regulation: Sleep helps to regulate hormones, such as cortisol and melatonin.
• Reduction of risk of chronic diseases: A sufficient dream reduces the risk of developing type 2 diabetes, cardiovascular diseases and other chronic diseases.

4.4. Sleep advice:

• Create a regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Create a comfortable sleeping atmosphere: Provide the darkness, silence and cool in the bedroom.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Do not use electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin.
• Take relaxing classes before bedtime: Read the book, take a warm bath or listen to music.
• Regularly engage in physical exercises: Physical activity helps to improve the quality of sleep, but avoid intense training before bedtime.
• Avoid heavy food before bedtime: Heavy food can break the dream.
• Consult a doctor: If you have sleep problems, consult a doctor.

4.5. Additional methods to improve sleep:

• Melatonin: Melatonin is a hormone that regulates the dream. Reception of melatonin additives can help improve sleep, but before their use it is necessary to consult a doctor.
• Magnesium: Magnesium helps to relax the muscles and the nervous system, which can improve sleep.
• Herbal teas: Herbal teas, such as chamomile tea and lavender tea, can help calm down and improve sleep.

Chapter 5: Regular medical examinations and prevention of diseases after 40

Regular medical examinations and preventive measures play an important role in maintaining health and longevity after 40 years. They allow you to identify diseases at an early stage when treatment is most effective.

5.1. Important medical examinations:

• General examination at the doctor: It is recommended to undergo a general examination by a doctor at least once a year.
• Blood test: A blood test allows you to evaluate the general state of health, identify a deficiency of nutrients and detect signs of various diseases.
• Measurement of blood pressure: Regular measurement of blood pressure helps to identify hypertension at an early stage.
• Cholesterol level measurement: Regular measurement of cholesterol levels helps to identify an increased cholesterol level, which is a risk factor for cardiovascular diseases.
• Blood sugar analysis: Analysis for blood sugar helps to identify pre -dial -up and type 2 diabetes.
• Cancer screening:
  • Breast cancer: Women are recommended to undergo mammography every year since 40 years.
  • Cervical cancer: Women are recommended to undergo a papa test and analysis for HPV every 3-5 years.
  • Tolstoy Cancer: People over 45 years old are recommended to undergo a colonoscopy every 10 years or other screening tests for colon cancer.
  • Prostate cancer: Men are recommended to discuss with the doctor the possibility of screening for prostate cancer since 50 years.
  • Lung cancer: People with a high risk of developing lung cancer (for example, smokers) are recommended to undergo low -like computed tomography of the lungs.
• Dencitometry (DEXA): Densitometry is a study that measures bone density and helps to detect osteoporosis. Women are recommended to undergo densitometry after menopause, and men on the recommendation of a doctor.
• Inspection at the dentist: It is recommended to undergo an inspection at the dentist at least twice a year.
• Inspection at an ophthalmologist: It is recommended to undergo an examination by an ophthalmologist at least once every two years.

5.2. Vaccination:

• Flu: An annual flu vaccination is recommended.
• Pneumococcal infection: Vaccination from pneumococcal infection is recommended.
• Chalesting, diphtheria, whooping cough: Revaccination from tetanus, diphtheria and whooping cough is recommended every 10 years.
• Shingles: Vaccination from encircling deprivation of people over 50 years of age is recommended.
• Chicken pox: If you did not hurt chickenpox in childhood, vaccination is recommended.
• Other vaccines: The doctor may recommend other vaccines depending on your age, state of health and lifestyle.

5.3. Preventive measures:

• Healthy lifestyle: Maintaining a healthy lifestyle, including healthy nutrition, regular physical activity, stress management and sufficient sleep, is an important factor in maintaining health and longevity.
• Refusal of smoking: Smoking is one of the main risk factors for the development of many diseases, including cancer, cardiovascular diseases and lung disease.
• Alcohol consumption restriction: Excessive alcohol consumption can lead to various diseases, including liver diseases, cardiovascular diseases and cancer.
• Use of sunscreen: The use of sunscreen helps to protect the skin from the harmful effects of ultraviolet rays and reduce the risk of skin cancer.
• Regular self -inspection: Regular self -examination of the skin, mammary glands and other parts of the body helps to identify changes at an early stage.
• Safe sex: The use of condoms helps to protect against sexually transmitted infections.

5.4. Discussion of a family history with a doctor:

• The importance of information: Tell your doctor about a family history of diseases, such as cancer, cardiovascular diseases, diabetes and osteoporosis. This information will help the doctor determine your risk of developing these diseases and develop an individual prevention and screening plan.

5.5. Active participation in your own health:

• Questions to the doctor: Ask your doctor questions about your health and do not hesitate to express your fears.
• Information study: Study information about your health and be aware of the latest recommendations for the prevention of diseases.
• Compliance with the doctor’s recommendations: Follow the doctor’s recommendations for the treatment and prevention of diseases.

Chapter 6: maintaining cognitive health after 40

Maintaining cognitive health after 40 years is crucial for maintaining the acuteness of the mind, memory and general quality of life. While cognitive changes are inevitable with age, active steps can help optimize the function of the brain and reduce the risk of reducing cognitive functions.

6.1. Cognitive reserves:

• Definition: The cognitive reserve refers to the ability of the brain to withstand damage associated with age or disease, and continue to function effectively.
• Factors affecting the cognitive reserve: Education, professional activity, participation in stimulating classes, social activity and physical activity.
• Increase in the cognitive reserve: Throughout life, you can increase the cognitive reserve, actively participating in intellectually stimulating classes.

6.2. Brain stimulation:

• New training: The study of new skills or objects challenges the brain and creates new neural connections. Consider the possibility of learning a language, playing a musical instrument, passing a course or visiting a seminar.
• Reading: Reading books, newspapers and magazines stimulates cognitive processes, such as understanding, memory and reasoning.
• Puzzles and games: The solution of puzzles, a game of chess, Sudoku or crosswords trains the brain and improves cognitive abilities.
• Letter: A letter, whether it is a diary, writing stories or participation in creative projects, stimulates cognitive processes and improves memory.

6.3. Physical activity for brain health:

• Improving blood flow: Physical activity increases blood flow into the brain, delivering more oxygen and nutrients necessary for optimal functioning.
• Neuron growth: Exercises stimulate the production of a neurotrophic brain factor (BDNF), a protein that supports the growth and survival of neurons.
• Improvement: Aerobic exercises, such as walking, running or swimming, improve memory and cognitive functions.

6.4. Brain health diet:

• Omega-3 fatty acids: Omega-3 fatty acids contained in fatty fish, nuts and seeds are necessary for the health of the brain and cognitive functions.
• Antioxidants: Antioxidants contained in fruits, vegetables and berries protect the brain from damage caused by free radicals.
• Mediterranean diet: The Mediterranean diet, rich in fruits, vegetables, whole cereals, olive oil and fish, is associated with improving cognitive functions and reducing the risk of reducing cognitive functions.
• Limit processed products: Processed products, sugar and saturated fats can have a negative effect on brain health and cognitive functions.

6.5. Social activity:

• Social ties: Maintaining social ties and participation in social events stimulates cognitive processes, reduces stress and improves mood.
• Conversations: Talking with other people challenge the brain and improve cognitive skills.
• Volunteering: Volunteering offers the possibility of social activity, stimulation of the brain and a sense of goal.

6.6. Stress management:

• Chronic stress: Chronic stress can have a negative effect on brain health and cognitive functions.
• Stress management methods: Meditation, yoga, breathing exercises and pastime in nature can help reduce stress levels and improve brain health.

6.7. High -quality sleep:

• Brain restoration: During sleep, the brain is restored and reloaded.
• Improvement: A sufficient dream is important for the consolidation of memory and learning.
• Compliance with sleep mode: Go to bed and wake up at the same time every day, even on weekends to improve the quality of sleep.

6.8. Monitoring and early diagnostics:

• Regular cognitive grades: Regular cognitive grades conducted by a doctor or specialist can help identify a decrease in cognitive functions at an early stage.
• Pay attention to the changes: Pay attention to changes in memory, attention or other cognitive functions and inform your doctor about them.
• Early intervention: Early intervention can help slow down the progression of a decrease in cognitive functions and improve the quality of life.

Chapter 7: maintaining social ties and a sense of goal after 40

In addition to physical and cognitive health, the maintenance of social ties and a sense of goal is crucial for general well -being and quality of life after 40 years. These factors contribute to emotional health, stability and a sense of connection and significance.

7.1. The importance of social ties:

• Emotional support: Social ties provide emotional support, reduce the feeling of loneliness and isolation and improve the general mood.
• Reducing stress: The presence of a strong social network helps to reduce stress and improve overcoming mechanisms.
• Improving physical health: Studies have shown that social ties are associated with improving physical health, including a decrease in the risk of cardiovascular diseases, stroke and dementia.
• Increase in life expectancy: Socially active people, as a rule, live longer.

7.2. Ways to maintain social ties:

• Communication with friends and family: Regularly communicate with friends and family personally, by phone or online.
• Joining clubs and organizations: Joining clubs and organizations that correspond to your interests can provide an opportunity to get acquainted with new people and establish ties.
• Volunteering: Volunteering is a great way to establish ties with other people, have a positive effect on society and get a sense of goal.
• Attendance of events: A visit to public events, concerts, theatrical performances and other cultural events can provide an opportunity to get acquainted with new people and establish ties.
• Classes: A visit to classes, seminars or conferences can provide an opportunity to get acquainted with people who share your interests.
• Using social networks: Social networks can be a useful tool for maintaining ties with friends and family, especially if you live far from each other.

7.3. The importance of a sense of goal:

• Motivation and inspiration: The sense of goal provides motivation, inspiration and a sense of direction in life.
• Improving mental health: The presence of a goal in life is associated with an improvement in mental health, including a decrease in the risk of depression and anxiety.
• Increased stability: The sense of goal helps people cope with difficult times and overcome adversity.
• Increase in life expectancy: Studies have shown that people with a strong sense of goal, as a rule, live longer.

7.4. Ways to find and maintain a sense of goal:

• Determine your values: Think about what is important for you in life and determine your main values.
• Establish goals: Set the goals that correspond to your values ​​and give you a sense of direction.