How to stay healthy after 40

How to stay healthy after 40: comprehensive leadership

Acting is an inevitable process, but it is quite possible to remain healthy and complete energy after 40 years. With age, physiological and hormonal processes in the body of a woman are changing, which requires adaptation of a lifestyle and close attention to her health. This comprehensive guide is dedicated to specific strategies, dietary recommendations, physical exercises, methods of reducing stress and preventive measures that will help you not only get old, but grow old and remain healthy, strong and active for many years.

I. Hormonal changes and their effect on health after 40

After 40 years, women face a period of perimenopause, which precedes menopause. This time is characterized by a decrease in the level of estrogen and progesterone, which can lead to various symptoms and changes in the body:

• Changes in the menstrual cycle: Cycles become irregular, shorter or longer, there can be plentiful or scarce bleeding.
• Tucks and night sweating: The feeling of heat, a sudden sensation of heat in the upper body, accompanied by redness of the skin and sweating, especially at night.
• Sleep disorders: Difficulties with falling asleep, frequent awakening at night, insomnia, which can be associated with night sweating and changes in the level of hormones.
• Mood changes: Irritability, anxiety, depression, tearfulness, mood swings.
• Dry vagina: A decrease in estrogen levels leads to a decrease in vaginal secretion, which can cause discomfort during intercourse.
• Libido decrease: Reducing sexual attraction.
• Weight gain: Slow down metabolism and changes in the distribution of fat, especially in the abdomen.
• Reducing muscle mass: Loss of muscle mass (sarcopenia) and an increase in adipose tissue.
• Deterioration of the condition of the skin, hair and nails: Reducing the elasticity of the skin, the appearance of wrinkles, thinning of hair, fragility of nails.
• Increasing the risk of osteoporosis: Reducing bone density, which increases the risk of fractures.
• Increasing the risk of cardiovascular diseases: A decrease in estrogen levels can negatively affect the health of the cardiovascular system.

Hormonal change management:

• Consult a doctor: Regular consultations with a gynecologist and endocrinologist are necessary to assess your hormonal status and discuss possible treatment options.
• Hormonal therapy (GT): Discuss with the doctor the possibility of using GT to alleviate the symptoms of menopause. GT can include estrogen, progesterone or their combination. It is important to consider the risks and advantages of GT in your individual case.
• Phytoestrogens: Consider the possibility of including products rich in phytoestrogens in your diet, such as soy, tofu, flax, chickpeas that can have a soft estrogenic effect.
• Healthy lifestyle: Healthy nutrition, regular physical exercises and stress can help soften the symptoms of menopause.
• Vaginal humidifiers and lubricants: Use vaginal moisturizers to combat the dry vagina and lubricants during intercourse.

II. Proper nutrition for health after 40

Food plays a key role in maintaining health and energy after 40 years. With age, metabolism slows down, and the need for nutrients changes. It is important to adhere to a balanced diet rich in vitamins, minerals and antioxidants.

• Key nutrients:

  • Calcium: It is necessary for the health of bones and the prevention of osteoporosis. Recommended daily dose – 1000 mg to menopause and 1200 mg after. Sources: dairy products, dark green leafy vegetables, tofu, enriched products.
  • Vitamin D: It is necessary for the assimilation of calcium and maintaining bone health. The recommended daily dose is 600 IU up to 70 years and 800 IU after. Sources: oily fish, egg yolks, enriched products, sunlight.
  • Vitamin B12: It is necessary for the health of the nervous system and the formation of red blood cells. The recommended daily dose is 2.4 mcg. Sources: meat, fish, poultry, dairy products, enriched products. With age, the absorption of vitamin B12 may deteriorate, so the additives may be required.
  • Magnesium: Participates in more than 300 enzymatic reactions in the body, including the regulation of blood sugar, blood pressure and muscles and nerves. Recommended daily dose – 320 mg. Sources: green leafy vegetables, nuts, seeds, whole grains.
  • Omega-3 fatty acids: It is necessary for the health of the heart and brain. Sources: fatty fish (salmon, sardines, mackerel), linen seed, walnuts.
  • Fiber: It is important for the health of the digestive system, maintaining a healthy weight and regulating blood sugar levels. Sources: fruits, vegetables, whole grain products, legumes.
  • Protein: It is necessary to maintain muscle mass. The recommended daily dose is 0.8 grams per kilogram of body weight. Sources: meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds.
  • Antioxidants: Protect cells from damage caused by free radicals. Sources: fruits, vegetables, berries, green tea.

• Nutrition recommendations:

  • Eat a variety of products: Include fruits, vegetables, whole grain products, low -fat protein sources and healthy fats in your diet.
  • Limit the consumption of processed products: Avoid foods with a high sugar, salt and saturated fat.
  • Drink enough water: Support hydration by drinking at least 8 glasses of water per day.
  • Control the size of the portions: Avoid overeating.
  • Eat regularly: Do not skip food meals to maintain a stable blood sugar.
  • Plan your food meals: Planning will help you adhere to a healthy diet and avoid spontaneous choice of unhealthy food.
  • Prepare at home: Cooking at home allows you to control the ingredients and the size of the portions.
  • Read the labels on products carefully: Pay attention to the content of sugar, salt, fats and calories.
  • Consider the possibility of taking additives: Discuss with the doctor the need to receive vitamins and minerals.

• Products that should be included in your diet:

  • Dark green leafy vegetables: Spinach, cabbage, broccoli – rich in vitamins, minerals and antioxidants.
  • Berries: Blueberries, raspberries, strawberries are rich in antioxidants.
  • Fat fish: Salmon, sardins, mackerels are rich in omega-3 fatty acids.
  • Nuts and seeds: Almonds, walnuts, flax seeds, chia seeds are rich in useful fats, fiber and antioxidants.
  • Legumes: Beans, lentils, chickpeas – rich in protein and fiber.
  • Whole grain products: Oats, Kinoa, brown rice – rich in fiber and nutrients.
  • Avocado: It is rich in useful fats and vitamins.
  • Olive oil: Richly mono -saturated fats.

III. Physical activity: the key to longevity and health

Regular physical exercises are extremely important for maintaining health after 40 years. They help maintain healthy weight, strengthen bones and muscles, improve mood and reduce the risk of chronic diseases.

• Types of physical exercises:

  • Aerobic exercises (cardio): Improve the work of the heart and lungs, burn calories. Examples: walking, running, swimming, cycling, dancing. At least 150 minutes of moderate intensity or 75 minutes of high intensity per week are recommended.
  • Power training: Strengthen muscles and bones, increase metabolism. Examples: weight lifting, exercises with its own weight (push -ups, squats, attacks), the use of elastic tapes. It is recommended to engage in strength training at least twice a week.
  • Flexibility exercises: Improve the range of movements and reduce the risk of injuries. Examples: stretching, yoga, pilates. It is recommended to engage in flexibility exercises regularly.
  • Balance Exercise: Help to prevent falls. Examples: Standing on one leg, Tai-chi.

• Physical activity recommendations:

  • Start slowly: If you are just starting to play sports, start with short and easy training and gradually increase their duration and intensity.
  • Find what you like: Choose the types of physical activity that give you pleasure to make it easier for you to adhere to the training mode.
  • Turn on physical activity in your daily life: Go up the stairs instead of an elevator, walk or ride a bicycle instead of a car, walk during a lunch break.
  • Train with a friend: Training with a friend can be more motivating and pleasant.
  • Consult a doctor: Before starting a new training program, consult a doctor, especially if you have any diseases.

• Advantages of physical activity:

  • Maintaining a healthy weight: Physical exercises help burn calories and maintain healthy weight.
  • Strengthening bones and muscles: Power workouts strengthen bones and muscles, which helps prevent osteoporosis and sarcopenia.
  • Improving mood: Endorphins release physical exercises that improve mood and reduce stress.
  • Reduction of risk of developing chronic diseases: Physical exercises reduce the risk of developing cardiovascular diseases, type 2 diabetes, some types of cancer and dementia.
  • Improvement: Regular physical exercises can improve sleep quality.
  • Increase in energy: Physical exercises can increase energy level and reduce fatigue.
  • Improving cognitive functions: Exercise can improve cognitive functions, such as memory and attention.

IV. Stress management: an important component of healthy aging

Chronic stress can negatively affect health, especially after 40 years. It is important to learn how to effectively manage stress in order to maintain physical and mental well -being.

• Stress reduction methods:

  • Meditation: Regular meditation can help reduce stress, improve mood and sleep.
  • Yoga: He combines physical exercises, breathing techniques and meditation, which helps reduce stress and improve flexibility.
  • Respiratory exercises: Deep breathing can help calm the nervous system and reduce stress.
  • Natural walks: Staying in nature can help reduce stress and improve mood.
  • Hobbies and hobbies: Classes that you like can help distract from stress and improve your mood.
  • Communication with friends and family: Support from loved ones can help cope with stress.
  • Sufficient sleep: A lack of sleep can aggravate stress. Try to sleep at least 7-8 hours a day.
  • Time management: Learn to effectively manage your time to avoid overload and stress.
  • Restriction of caffeine and alcohol consumption: Caffeine and alcohol can aggravate anxiety and stress.
  • Professional help: If you cannot cope with stress yourself, seek help from a psychologist or psychotherapist.

• The effect of stress on health:

  • Cardiovascular diseases: Chronic stress can increase blood pressure and increase the risk of developing cardiovascular diseases.
  • Weakening of the immune system: Stress can weaken the immune system, making you more susceptible to infections.
  • Digestive problems: Stress can cause digestive disorders, such as irritable intestine syndrome.
  • Depression and anxiety: Stress can contribute to the development of depression and anxiety.
  • Sleep disorders: Stress can cause insomnia and other sleep disturbances.
  • Weight gain: Stress can lead to weight gain due to overeating or hormonal changes.

V. Preventive measures: regular medical examinations and screening

Regular medical examinations and screening are important for the identification of diseases in the early stages and the prevention of complications.

• Recommended screening for women after 40:

  • Mammography: Annual mammography to detect breast cancer.
  • PAP test: Regular papa test for detecting cervical cancer. The frequency of the papa test depends on the age and results of previous tests.
  • Colonoscopy: Screening for colon cancer, starting from 45 years.
  • Blood test for cholesterol: Regular blood test for cholesterol to assess the risk of developing cardiovascular diseases.
  • Measurement of blood pressure: Regular measurement of blood pressure to detect hypertension.
  • Blood test for sugar: Regular blood test for sugar to detect diabetes.
  • Dencitometry (DXA): Measurement of bones density to detect osteoporosis, especially after menopause.
  • Skin examination: Regular skin examination to detect skin cancer.
  • Eye examination: Regular eye examination to identify glaucoma, cataracts and other eyes of the eyes.

• Vaccination:

  • Flu: Annual flu vaccination.
  • Pneumococcal vaccine: Vaccination from pneumococcal infection, especially for people with chronic diseases.
  • Chalesting, diphtheria, whooping cough (TDAP): Revaccination from tetanus, diphtheria and pertress every 10 years.
  • Bloodstone (Varicella): If you did not hurt chickenpox or were not vaccinated, vaccination is recommended.
  • Single lichen (Shingles): Vaccination from encircling lichen for people over 50 years old.
  • Human papilloma virus (HPV): Vaccination from HPV can be recommended for women under 45 years old.

• Regular consultations with a doctor:

  • Therapist: Regular consultations with therapist for general medical examination and screening.
  • Gynecologist: Regular consultations with a gynecologist for the health of the reproductive system.
  • Dentist: Regular visits to a dentist for teeth and gum health.

VI. Maintenance of cognitive health: Caring for the brain

Cognitive health is the ability to think, study and remember. With age, cognitive functions can deteriorate, but there are ways to support and improve them.

• Strategies for maintaining cognitive health:
  • New training: Learn new languages, play intellectual games, attend lectures and seminars.
  • Physical activity: Regular physical exercises improve the blood supply to the brain and cognitive functions.
  • Healthy nutrition: Proper nutrition, rich in antioxidants and omega-3 fatty acids, is useful for the brain.
  • Sufficient sleep: The lack of sleep can negatively affect cognitive functions.
  • Social activity: Communication with friends and family, participation in public life helps to maintain cognitive functions.
  • Stress management: Chronic stress can negatively affect the brain.
  • Games for brain training: Play chess, Sudoku, crosswords and other games that stimulate mental activity.
  • Reading: Reading books and articles helps maintain mental activity.

VII. Skin and hair care: preservation of youth and beauty

With age, the skin and hair change, and they need special care.

• Skin care:

  • Use sunscreen: Protect the skin from sunlight, using SUN -grinding cream with SPF 30 or higher every day.
  • Moisturize the skin: Use a moisturizer for the face and body to prevent dry skin.
  • Use antioxidants: Use antioxidants such as vitamin C and vitamin E, to protect the skin from damage caused by free radicals.
  • Speaking the skin regularly: Excessive helps to remove dead skin cells and improve its texture.
  • Use retinol products: Retinol can help reduce wrinkles and improve the skin texture.
  • Visit a cosmetologist: Regular visits to a cosmetologist can help maintain the health and beauty of the skin.

• Hair care:

  • Use soft shampoo: Avoid the use of aggressive shampoos that can dry hair.
  • Use the air conditioner: Use air conditioning after each hair washing to moisturize and protect it.
  • Limit the use of a hair dryer and ironing: Frequent use of a hairdryer and an iron can damage the hair.
  • Do not dye your hair too often: Frequent dyeing can damage hair.
  • Make hair masks: Hair masks help moisturize and restore damaged hair.
  • String your hair regularly: Regular haircut helps to get rid of split ends and keep your hair healthy.

VIII. The importance of a positive attitude and social activity

A positive attitude and social activity play an important role in maintaining health and well -being after 40 years.

• Positive attitude:

  • Practice gratitude: Every day you find time to think about what you are grateful for.
  • Surround yourself with positive people: Communicate with people who support you and inspire.
  • Do what you like: Find the time for a hobby and hobbies that bring you pleasure.
  • Laugh: Laughter is a good cure for stress.
  • Meditating: Meditation helps to calm the mind and improve the mood.
  • Be optimists: Try to see the good in any situation.

• Social activity:

  • Communicate with friends and family: Maintain contact with loved ones.
  • Join clubs and organizations: Join the interest groups to expand the circle of communication.
  • Warm by volunteering: Help other people to feel useful and necessary.
  • Attend public events: Go to the theater, cinema, concerts and other events.
  • Travel: Travels expand the horizons and bring new impressions.

IX. Maintaining a healthy weight

Maintaining healthy weight is critical for general health, especially after 40 years, when metabolism slows down and increases the risk of diseases associated with excess weight.

• Strategies for maintaining a healthy weight:

  • Balanced diet: Use enough fruits, vegetables, low -fat protein and whole grain products. Limit the consumption of processed products, sugar and saturated fats.

  • Regular physical exercises: Do aerobic exercises (cardio) and strength training at least 150 minutes a week.

  • Portations control: Follow the size of portions and avoid overeating. Use smaller plates and measure the amount of food.

  • Regular diet: Eat regularly, do not miss food meals to maintain a stable blood sugar and avoid overeating.

  • Sufficient amount of sleep: The lack of sleep can lead to hormonal changes that contribute to weight gain.

  • Stress management: Find effective ways to control stress, as stress can lead to overeating.

  • Self -control and maintaining a power diary: Write down what you eat and drink to realize your food habits and identify areas that require changes.

  • Setting realistic goals: Set small, achievable goals to reduce weight.

  • Support and motivation: Support for your friends, family or professional nutritionist.

  • Avoid quick diets: Fast diets are often ineffective in the long run and can be harmful to health.

  • Increase water consumption: Drink enough water during the day to maintain hydration and feel full.

  • Limit alcohol use: Alcohol contains a lot of calories and can contribute to weight gain.

  • Avoid sweet drinks: Refuse sweet drinks, such as carbonated drinks and juices, as they contain a lot of sugar and calories.

• Excess weight risks:

  • Cardiovascular diseases: Increased blood pressure, high cholesterol and heart failure.

  • Type 2 diabetes: Excess weight is one of the main risk factors for the development of diabetes of the 2nd type.

  • Some types of cancer: Breast cancer, colon cancer, uterine cancer and others.

  • Osteoarthritis: Excess weight provides an additional load on the joints, which can lead to the development of osteoarthritis.

  • Liver diseases: Fatty liver disease and other liver diseases.

  • Sleep problems: Apnee in a dream and other sleep disturbances.

  • Psychological problems: Depression, anxiety and low self -esteem.

X. Maintaining a healthy sleep

High -quality sleep is a fundamental aspect of health, which is often underestimated. After 40 years, especially during the period of perimenopause and menopause, women often face sleep disturbances.

• Strategies to improve sleep:

  • Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend to establish a biological rhythm.

  • Comfortable bedroom: Provide the cool, dark and quiet situation in the bedroom.

  • Convenient bed and pillow: Use a convenient mattress and pillow that support the correct body position.

  • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

  • Avoid heavy food before bedtime: Try not to eat heavy food 2-3 hours before bedtime.

  • Regular physical exercises: Do physical exercises regularly, but avoid intense training before bedtime.

  • Relaxation techniques: Use relaxation techniques such as meditation, yoga or breathing exercises to relax before bedtime.

  • Warm bath or shower before bedtime: A warm bath or shower can help relax and improve sleep.

  • Avoid using electronic devices before bedtime: Light emitted by electronic devices can suppress the production of melatonin, hormone regulating sleep.

  • Reading a book before bedtime: Reading a book (not electronic) can help relax and prepare for sleep.

  • Aromatherapy: Use essential oils such as lavender or chamomile to create a relaxing atmosphere in the bedroom.

  • Consult a doctor: If you have chronic sleep problems, consult a doctor to exclude medical causes and get recommendations for treatment.

• The consequences of insufficient sleep:

  • Mind and depression deterioration: The lack of sleep can cause irritability, anxiety and depression.

  • Reducing cognitive functions: Problems with memory, attention and concentration.

  • Weakening of the immune system: Reducing resistance to infections.

  • Increasing the risk of developing chronic diseases: Cardiovascular diseases, type 2 diabetes and obesity.

  • Violation of metabolism: An increase in appetite and craving for unhealthy foods.

  • Increased risk of accidents: The drowsiness can worsen coordination and increase the risk of accidents.

  • Deterioration of the quality of life: Fatigue and lack of energy can reduce the quality of life.

  • Hormonal imbalance: Violation of the production of hormones, such as melatonin and cortisol.

Preservation of health after 40 years requires an integrated approach, including healthy nutrition, regular physical exercises, stress management, preventive measures and concern for their mental and emotional well -being. Adhering to these recommendations, you can not just get old, but get older and remain healthy, strong and active for many years.