Prevention of diseases after 50: What is important to know

The Article SHOULD Begin IMMEDIATITYALY WITH THE FIRST Section, Which IS “Strengthening the cardiovascular system.”

Strengthening the cardiovascular system

Cardiovascular diseases (SVD) remain the main cause of mortality after 50 years. Therefore, maintaining the health of the heart and blood vessels is a priority. At this age, natural changes occur, such as a decrease in vascular elasticity, an increase in blood pressure and an increase in cholesterol. However, active preventive measures can significantly reduce the risk of CVD development and improve the quality of life.

1. Regular monitoring of blood pressure:

• Meaning: High blood pressure (hypertension) often proceeds asymptomatic, but can lead to serious consequences, such as stroke, myocardial infarction and renal failure. Regular control allows you to identify hypertension at an early stage and take measures to control it.
• Recommendations: Measure blood pressure at least once a year at the doctor. If you have risk factors (heredity, overweight, smoking), it is recommended to measure pressure more often, for example, every 3-6 months. You can also use a home tonometer for independent control.
• Key indicators: The blood pressure below 120/80 mm Hg is considered normal. Art. With indicators above 140/90 mm Hg. Art. It is necessary to consult a doctor for diagnosis and treatment.
• Actions with increased pressure: The first step is a change in lifestyle: reduction of salt consumption, refusal of smoking and alcohol, regular physical activity and weight control. The doctor may prescribe drugs to reduce pressure, if changes in lifestyle do not give a sufficient effect.
• Home monitoring: Keep a blood pressure diary, recording measurement results in the morning and evening. This will help the doctor evaluate the effectiveness of treatment and choose the optimal scheme of therapy. Choose a tonometer with a suitable size cuff.

2. Cholesterol level control:

• Meaning: A high level of cholesterol in the blood, especially low density lipoproteins (LDL or “poor” cholesterol), contributes to the formation of atherosclerotic plaques in the vessels, which can lead to narrowing of the arteries and development of the SVD.
• Recommendations: Take a blood test for cholesterol (lipidogram) at least once every 5 years, and in the presence of risk factors – more often, for example, annually. Risk factors include heredity, smoking, overweight, diabetes and high blood pressure.
• Key indicators:
  • General cholesterol: less than 200 mg/DL (5.2 mmol/l)
  • LDL (poor cholesterol): less than 100 mg/DL (2.6 mmol/l) for people with a high risk of SVD; less than 130 mg/dl (3.4 mmol/l) for people with an average risk.
  • HDL (good cholesterol): more than 40 mg/DL (1.0 mmol/l) for men and more than 50 mg/DL (1.3 mmol/l) for women.
  • Triglycerides: less than 150 mg/DL (1.7 mmol/l)
• Actions with increased cholesterol:
  • Change the diet: reduce the consumption of saturated fats (fatty meat, high -fat dairy products, palm and coconut oil) and trans fats (fast food, pastries). Increase fiber consumption (vegetables, fruits, whole grain products), polyunsaturated fatty acids (fish, nuts, seeds) and mono -saturated fatty acids (olive oil, avocados).
  • Physical activity regularly: at least 30 minutes of moderate intensity per day, most days of the week.
  • The doctor may prescribe drugs to reduce cholesterol (statins, fibrates, cholesterol absorption inhibitors), if lifestyle changes do not give a sufficient effect.
• Cholesterol reducing products: Oatmeal, almonds, walnuts, fat fish (salmon, tuna, mackerel), avocados, olive oil, soy products.

3. Maintaining a healthy weight:

• Meaning: Excess weight and obesity increase the risk of SVD, diabetes, hypertension and some types of cancer. Maintaining a healthy weight reduces the load on the heart and blood vessels, improves the lipid profile and reduces blood pressure.
• Recommendations: Determine your body mass index (BMI). BMI from 18.5 to 24.9 is considered normal. BMI from 25 to 29.9 is considered overweight, and BMI 30 and above – obesity.
• Excessive or obesity actions:
  • Adjust your diet: reduce the calorie content of food, increase the consumption of vegetables, fruits and whole grains. Limit the consumption of sweet drinks, fast food and processed products.
  • Physical activity regularly: at least 150 minutes of moderate intensity per week or 75 minutes of high intensity. Combine aerobic exercises (walking, running, swimming, cycling) with strength training.
  • Contact a doctor or a nutritionist to develop an individual food plan and physical exercises.
• Gradual weight loss: Set realistic goals. Safe weight loss is considered 0.5-1 kg per week. Avoid extreme diets and starvation.

4. Physical activity:

• Meaning: Regular physical activity strengthens the cardiovascular system, reduces blood pressure, improves lipid profile, helps to reduce weight and improves overall well-being.
• Recommendations: Physical activity of at least 30 minutes of moderate intensity per day, most days of the week. It can be walking, running, swimming, cycling, dancing or playing sports.
• Types of physical activity:
  • Aerobic exercises: improve the work of the heart and lungs.
  • Power training: strengthen muscles and bones.
  • Flexibility exercises: improve joint mobility and reduce the risk of injuries.
• Start gradually: If you have not played sports earlier, start with short training and gradually increase their duration and intensity. Consult a doctor before starting a new training program.
• Choose what you like: To engage in physical activity regularly, choose those activities that bring you pleasure. You can deal with friends or in a group.

5. Refusal of smoking:

• Meaning: Smoking is one of the main risk factors for the development of SVD, lung cancer, chronic obstructive lung disease (COPD) and other diseases. Refusal of smoking significantly reduces the risk of developing these diseases and improves the general health.
• Recommendations: To quit smoking is the best you can do for your health. Consult a doctor to get help and support. There are various methods that can help quit smoking, such as nicotin replacement therapy (patching, chewing gums, sprays), drugs and consultations with a psychologist.
• Advantages of smoking refusal: A few hours after the rejection of smoking, blood circulation improves and blood pressure decreases. After a few months, the function of the lungs improves and the risk of developing the SVD decreases.
• Support: Ask for support from friends and family. Join the support group for abandoning smoking.

6. Moderate drinking of alcohol:

• Meaning: Excessive alcohol consumption can lead to an increase in blood pressure, the development of heart failure, impaired heart rhythm and other health problems.
• Recommendations: If you drink alcohol, do it moderately. The use of no more than one alcoholic drink per day for women and no more than two alcoholic beverages per day for men is considered moderate. One alcoholic drink is 350 ml of beer, 150 ml of wine or 45 ml of strong alcohol.
• Warning: It is not recommended to start drinking alcohol if you have never drank before. Do not drink alcohol if you have contraindications (liver diseases, medication).

7. Proper nutrition:

• Meaning: Healthy nutrition is the basis for the prevention of SVD and other diseases. The diet should be balanced and contain a sufficient amount of nutrients, vitamins and minerals.
• Recommendations:
  • Increase the consumption of vegetables, fruits and whole grains.
  • Limit the consumption of saturated fats, trans fats, salt and sugar.
  • Choose low -fat sources of protein, such as fish, poultry, legumes and tofu.
  • Drink enough water (at least 1.5-2 liters per day).
• Useful products for the heart: Vegetables (broccoli, spinach, carrots), fruits (apples, bananas, oranges), whole grain products (oatmeal, brown rice, film), fish (salmon, tuna, mackerel), nuts (almonds, walnuts), bean (beans, lentils).
• Limit consumption: Salt, sugar, red meat, treated foods, fast food, sweet drinks.

8. Stress management:

• Meaning: Chronic stress can increase blood pressure, disrupt the heart rhythm and increase the risk of SVD. Learn to manage stress to protect your heart and blood vessels.
• Recommendations:
  • Contractly engage in physical activity.
  • Practice relaxation techniques, such as meditation, yoga or tai-chi.
  • Get out (7-8 hours a day).
  • Spend time with friends and family.
  • Do your favorite thing.
  • Contact a psychologist or psychotherapist if it is difficult for you to cope with stress yourself.
• Relaxation techniques: Deep breathing, progressive muscle relaxation, visualization.

9. Regular medical examinations:

• Meaning: Regular medical examinations allow you to identify CVDs and other diseases at an early stage when treatment is most effective.
• Recommendations: Pass the annual medical examination, including the measurement of blood pressure, a blood test for cholesterol and glucose, an electrocardiogram (ECG) and other studies as a doctor’s prescription.
• Screening research: Mammography (for women), colonoscopy (for men and women), analysis for prostat-specific antigen (PSA) (for men).
• Vaccination: The annual vaccination against influenza and pneumococcal infection reduces the risk of CPS complications.

10. Taking drugs (as prescribed by a doctor):

• Meaning: In some cases, for the prevention of SVD, it is necessary to take drugs, such as statins (to reduce cholesterol), antihypertensive drugs (to reduce blood pressure) and anti -cargans (for liquefaction of blood).
• Recommendations: Take medications strictly as prescribed by a doctor. Do not stop taking medications yourself, even if you feel good. Tell the doctor about all side effects.
• The importance of compliance with the reception mode: Compliance with the drug administration is an important condition for the effectiveness of treatment. Use reminders to not forget to take medicines.

Prevention of cancer

After 50 years, the risk of developing oncological diseases increases significantly. Timely prevention and early diagnosis play a key role in preventing cancer or successful treatment in the early stages.

1. Regular screening examinations:

• Meaning: Screening examinations allow you to identify cancer at an early stage, when treatment is most effective. Regular examinations can also identify precancerous conditions that can be treated to prevent cancer.
• Recommendations:
  • For women:
    • Mammography: annually from 45 years (or earlier, on the recommendation of a doctor).
    • Pap test: every 3-5 years (depending on the age and results of previous tests).
    • HPV test: can be carried out with a papa test.
    • Colonoscopy: every 10 years from 45 years (or earlier, on the recommendation of a doctor).
    • Ultrasound of the pelvic organs: as prescribed by a doctor.
  • For men:
    • Analysis for PSA (prostatat-specific antigen): annually from 50 years (or earlier, on the recommendation of a doctor).
    • Colonoscopy: every 10 years from 45 years (or earlier, on the recommendation of a doctor).
• Individual recommendations: Consult a doctor to determine the optimal screening plan, given your history of the disease, risk factors and family history.

2. A healthy lifestyle:

• Meaning: A healthy lifestyle can significantly reduce the risk of cancer.
• Recommendations:
  • Refusal of smoking: Smoking is the main risk factor for the development of many types of cancer, including lung cancer, larynx, esophagus, bladder and pancreas.
  • Healthy nutrition: The diet should be rich in vegetables, fruits and whole grains. Limit the consumption of red meat, processed products and sweet drinks.
  • Maintaining a healthy weight: Excess weight and obesity increase the risk of developing many types of cancer, including breast cancer, colon, kidneys and endometrium.
  • Regular physical activity: Regular physical activity reduces the risk of developing colon, mammary gland and endometrium.
  • Moderate alcohol consumption: Excessive alcohol consumption increases the risk of developing liver, breast, colon and esophagus.

3. Vaccination:

• Meaning: Some vaccines can protect from viruses that cause cancer.
• Recommendations:
  • Human papilloma vaccine against the virus (HPV): It is recommended for adolescents and young adults under 26 (sometimes up to 45 years old, on the recommendation of a doctor). HPV is the main cause of cervical cancer, and can also cause cancer of the anus, vagina, vulva and oropharynx.
  • Hepatitis B vaccine: It is recommended for people with a high risk of hepatitis B infection, which can lead to liver cancer.

4. Protection from the Sun:

• Meaning: Excessive exposure to sunlight increases the risk of developing skin cancer, including melanoma.
• Recommendations:
  • Use SPF sunscreen at least 30.
  • Wear clothes with long sleeves and a hat.
  • Avoid staying in the sun in the hottest hours of the day (from 10:00 to 16:00).
  • Regularly inspect your skin for new moles or changes in existing ones.

5. Self -examination:

• Meaning: Self -examination can help identify cancer at an early stage.
• Recommendations:
  • Self -examination of the mammary glands: Women are recommended monthly to conduct a self -examination of the mammary glands.
  • Self -examination of the skin: Regularly inspect your skin for new moles or changes in existing ones.
  • Pay attention to any unusual symptoms: Do not ignore any unusual symptoms, such as inexplicable weight loss, fatigue, bleeding or changes in the intestines. Consult a doctor if you have any fears.

6. Hereditary predisposition:

• Meaning: If you have a family history of cancer, you may have an increased risk of developing this disease.
• Recommendations:
  • Tell your doctor about the family history of cancer.
  • Discuss the possibility of genetic testing to determine if you have genetic mutations that increase the risk of cancer.
  • If you have genetic mutations that increase the risk of cancer, your doctor can recommend you more frequent screening examinations or preventive measures.

7. RANNIE CANCER ACCESSORIES:

• Meaning: Knowing the early signs of cancer can help you see a doctor in time and get timely treatment.
• General signs of cancer:
  • Inexplicable weight loss.
  • Fatigue.
  • Pain.
  • Skin changes.
  • Bleeding.
  • Changes in the work of the intestines or bladder.
  • Cough or hoarseness.
  • The appearance of seal or swelling.
• Important: These signs can be caused by other diseases, but it is important to consult a doctor to exclude cancer.

8. Vitamin D:

• Meaning: Some studies show that a sufficient amount of vitamin D may reduce the risk of developing certain types of cancer.
• Recommendations:
  • Take a blood test for vitamin D.
  • If you have a deficiency of vitamin D, take additives with vitamin D on the recommendation of a doctor.
  • Get enough sunlight (15-20 minutes a day) to develop vitamin D.

9. Aspirin:

• Meaning: Some studies show that regular intake of aspirin in low doses can reduce the risk of developing colon cancer.
• Recommendations:
  • Consult a doctor to find out if the regular reception of aspirin is suitable for you.
  • Aspirin can increase the risk of bleeding, so it is important to discuss with the doctor all the risks and advantages.

10. Preventive operations:

• Meaning: In some cases, preventive operations can reduce the risk of cancer.
• Examples:
  • Preventive Mastectomy (breast removal): can be recommended for women with a high risk of breast cancer due to genetic mutations or family history.
  • Preventive ovariectomy (ovarian removal): can be recommended for women with a high risk of ovarian cancer due to genetic mutations or family history.
• Important: Preventive operations are a serious decision and should be discussed with a doctor.

Prevention of diseases of the musculoskeletal system

With age, the bones become more fragile, and the joints lose their flexibility. Prevention of diseases of the musculoskeletal system (ODA) after 50 years is important for maintaining an active lifestyle and preventing injuries.

1. Calcium and vitamin D:

• Meaning: Calcium is the main building material for bones, and vitamin D is necessary for the absorption of calcium. The deficiency of calcium and vitamin D increases the risk of osteoporosis – a disease characterized by a decrease in bone density and increased fragility.
• Recommendations:
  • Get enough calcium from food, such as dairy products, green leafy vegetables, fish and enriched products.
  • Take additives with vitamin D, especially in the winter, when there is little sunlight.
  • The recommended daily dose of calcium for women over 50 and men over 70 is 1200 mg.
  • The recommended daily dose of vitamin D is 600-800 IU.
• Calcium sources: Milk, yogurt, cheese, cottage cheese, broccoli, cabbage, almonds, sardins.
• Sources of vitamin D: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, flakes).

2. Physical activity:

• Meaning: Physical activity strengthens bones and muscles, improves balance and coordination, which reduces the risk of falls and fractures.
• Recommendations:
  • Physical activity of at least 30 minutes a day, most days of the week.
  • Combine aerobic exercises (walking, running, swimming, cycling) with strength training (weight lifting, exercises with your own weight).
  • Perform equilibrium exercises (stand on one leg, walking in a straight line).
  • Consult a doctor or physiotherapist to develop an individual training plan.
• Types of physical activity useful for bones: Walking, running, dancing, tennis, strength training.
• Exercise of equilibrium: Standing on one leg, walking in a straight line, Tai-chi.

3. Maintaining a healthy weight:

• Meaning: Excessive weight increases the load on the joints, especially on the knee and hip. Maintaining healthy weight reduces the risk of osteoarthritis – a disease characterized by the destruction of cartilage in the joints.
• Recommendations:
  • Adjust your diet to reduce the calorie content of food.
  • Increase the consumption of vegetables, fruits and whole grains.
  • Contractly engage in physical activity.

4. Proper posture:

• Meaning: Proper posture helps to evenly distribute the load on the spine and joints, reducing the risk of developing back pain and other problems with the ode.
• Recommendations:
  • Follow your posture when sitting, standing and walking.
  • Keep your back straight, your shoulders are straightened, and your head is raised.
  • Use ergonomic furniture to maintain proper posture while working at the computer.
  • Perform exercises to strengthen the muscles of the back and the press.

5. Prevention of falls:

• Meaning: The falls are the main cause of fractures in the elderly. Prevention of falls reduces the risk of injuries and disability.
• Recommendations:
  • Provide good lighting in the house.
  • Remove carpets and other items that you can stumble about.
  • Use handrails in the bathroom and toilet.
  • Wear comfortable shoes with non -slip soles.
  • Check your vision regularly.
  • Consult a doctor if you have any problems with equilibrium.

6. Pain Office:

• Meaning: The pain in the joints and muscles can limit your activity and reduce the quality of life. Pain management helps to alleviate the symptoms and maintain an active lifestyle.
• Recommendations:
  • Use painkillers (paracetamol, ibuprofen) as prescribed by a doctor.
  • Use local products (ointments, gels) with analgesic and anti -inflammatory effect.
  • Visit a physiotherapist to perform exercises aimed at strengthening muscles and improving joint mobility.
  • Consider the possibility of alternative treatment methods such as acupuncture, massage and yoga.

7. Early diagnosis and treatment:

• Meaning: Early diagnosis and treatment of ODA diseases can prevent the progression of the disease and improve the prognosis.
• Recommendations:
  • Contact the doctor if you have pains in the joints, muscles or back.
  • Take the examination to determine the cause of the pain.
  • Start treatment as early as possible.

8. Glucosamine and chondroitin:

• Meaning: Glucosamine and chondroitin are cartilage components. Some studies show that they can help reduce pain and improve joint function with osteoarthritis.
• Recommendations:
  • Consult a doctor before taking glucosamine and chondroitin.
  • Take glucosamine and chondroitin in accordance with the instructions.
  • Evaluate the effectiveness of treatment in a few months.

9. Joint protection:

• Meaning: Joint protection helps prevent injuries and wear.
• Recommendations:
  • Use the right technique when lifting weights.
  • Avoid repeating movements.
  • Take breaks during work to give the joints to rest.
  • Use protective devices (knatwinds, so -bindings) when playing sports.

10. Heat and cold:

• Meaning: Heat and cold can help reduce pain and inflammation in the joints and muscles.
• Recommendations:
  • Use heat (hot shower, heating pad) to relax muscles and reduce pain.
  • Use cold (ice pack) to reduce inflammation and edema.
  • Alternate heat and cold.

Prevention of neurodegenerative diseases

After 50 years, the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. These diseases are characterized by the gradual loss of nerve cells in the brain, which leads to a deterioration in cognitive functions and motor disorders. Although today there are no ways to completely prevent these diseases, preventive measures can help reduce the risk of their development and slow down their progression.

1. Cognitive activity:

• Meaning: Constant cognitive activity stimulates the brain and helps maintain its functions. Exercises for the brain can improve memory, attention, thinking and other cognitive skills.
• Recommendations:
  • Regularly engage in activities that require mental effort, such as reading, solving crosswords, playing chess or learning new languages.
  • Participate in educational programs and courses.
  • Visit museums, exhibitions and other cultural events.
  • Play games that require strategic thinking.
  • Communicate with other people and participate in discussions.
• Examples of cognitive exercises: Shipping Sudoku, solving logical problems, Memorization of Lists, Learning New Skills.

2. Physical activity:

• Meaning: Physical activity is not only useful for the health of the heart and blood vessels, but also for the health of the brain. Regular physical exercises improve blood circulation in the brain, stimulate the growth of new nerve cells and protect the brain from damage.
• Recommendations:
  • Physical activity of at least 30 minutes a day, most days of the week.
  • Combine aerobic exercises (walking, running, swimming, cycling) with strength training.
  • Turn on coordination and balance exercises.
• Types of physical activity, especially useful for the brain: Dancing, yoga, tai-chi.

3. Healthy nutrition:

• Meaning: Healthy nutrition provides the brain with the necessary nutrients for optimal work. Some food products contain antioxidants that protect the brain from damage caused by free radicals.
• Recommendations:
  • Adhere to a balanced diet rich in vegetables, fruits, whole grain products, low -fat protein and healthy fats.
  • Limit the consumption of saturated and trans fats, sugar and processed products.
  • Increase the consumption of products rich in antioxidants, such as berries, green tea and dark chocolate.
• Products useful for the brain: Berries (blueberries, raspberries, strawberries), fat fish (salmon, tuna, mackerel), nuts (walnuts, almonds), seeds (linen, chia), green tea, olive oil.

4. Social activity:

• Meaning: Social activity stimulates the brain and helps maintain its functions. Communication with other people and participation in social events can improve mood, reduce stress and improve cognitive skills.
• Recommendations:
  • Regularly communicate with friends and family.
  • Participate in social events, such as interest clubs, volunteering and public organizations.
  • Join the support groups.
  • Do not isolate from society.

5. Control of blood pressure and cholesterol:

• Meaning: High blood pressure and high blood cholesterol can damage blood vessels in the brain and increase the risk of developing neurodegenerative diseases.
• Recommendations:
  • Regularly measure blood pressure and take a blood test for cholesterol.
  • Take drugs to control blood pressure and cholesterol, if necessary.
  • Observe a healthy lifestyle that includes healthy nutrition, regular physical activity and smoking.

6. Stress management:

• Meaning: Chronic stress can damage the brain and increase the risk of developing neurodegenerative diseases.
• Recommendations:
  • Learn to manage stress using relaxation techniques, such as meditation, yoga or tai-chi.
  • Get out (7-8 hours a day).
  • Spend time in nature.
  • Do your favorite thing.
  • Contact a psychologist or psychotherapist if it is difficult for you to cope with stress yourself.

7. A sufficient dream:

• Meaning: During sleep, the brain is cleansed of toxins that can damage nerve cells. The lack of sleep can increase the risk of developing neurodegenerative diseases.
• Recommendations:
  • Try to sleep 7-8 hours a day.
  • Observe sleep and wakefulness.
  • Create comfortable sleeping conditions (darkness, silence, coolness).
  • Avoid the use of caffeine and alcohol before bedtime.

8. Refusal of smoking and moderate alcohol consumption:

• Meaning: Smoking and excessive alcohol consumption can damage the brain and increase the risk of neurodegenerative diseases.
• Recommendations:
  • Throw smoking.
  • Use