How to avoid diseases after 40 years

How to avoid diseases after 40 years: the path to a healthy and active life

1. Understanding changes in the body after 40 years: physiology and prospects

The age of 40 years is a line when noticeable changes begin to occur in the body. These changes do not necessarily mean the onset of weakness, but require a conscious approach to health. Understanding these processes is the first step to the prevention of diseases and maintaining an active life.

1.1 Hormonal changes:

In women, after 40 years, the period of preenopause begins, characterized by a decrease in estrogen levels. This can lead to:

• Menstrual cycle disorders: Irregularity, abundant or meager menstruation.
• Fide the heat: A sudden sensation of heat, accompanied by redness of face and sweating.
• Sleep disturbances: Insomnia, frequent awakening.
• Mood changes: Irritability, anxiety, depression.
• Libido decrease: Decrease in sex drive.
• Osteoporosis: Reducing bone density, increasing the risk of fractures.
• Cardiovascular diseases: Estrogen has a protective effect on the cardiovascular system, so its decrease increases the risk of atherosclerosis and other heart disease.
• Weight gain: Slow down metabolism and redistribution of adipose tissue.

In men, hormonal changes also occur, albeit less sharp than in women. The level of testosterone is reduced, which can lead to:

• Reducing muscle mass: Slow down protein synthesis and muscle tissue loss.
• Increase fat mass: Accumulation of fat in the abdomen.
• Libido decrease: Reducing sex drive and erectile dysfunction.
• Mood worsening: Irritability, depression.
• Fatigue: General weakness and decrease in energy.
• Deterioration of cognitive functions: Reducing memory and concentration.
• Increasing the risk of cardiovascular diseases: A decrease in testosterone can contribute to the development of atherosclerosis.

1.2 Slow down metabolism:

With age, the rate of metabolism slows down, which means that the body burns less calories at rest. This leads to weight gain, if you do not adjust the diet and the level of physical activity.

1.3 Reducing muscle mass:

After 40 years, a gradual loss of muscle mass (sarcopenia) begins. This leads to a decrease in strength and endurance, and also slows down metabolism.

1.4 Changes in the cardiovascular system:

The walls of arteries become less elastic, which leads to an increase in blood pressure. The risk of developing atherosclerosis (the formation of plaques in the arteries) also increases, which can lead to heart attack and stroke.

1.5 Weakening of the immune system:

The immune system becomes less effective in the fight against infections and diseases, which increases the risk of diseases such as flu, pneumonia and other infections.

1.6 changes in bone tissue:

With age, bone density decreases, which increases the risk of osteoporosis and fractures.

1.7 Changes in cognitive functions:

With age, memory, concentration of attention and other cognitive functions can worsen.

1.8 changes in vision and hearing:

Age -related changes in vision (for example, presbyopia are age -related farsightedness) and hearing are a common phenomenon after 40 years.

1.9 changes in the skin:

The skin becomes less elastic, wrinkles and pigment spots appear.

2. Prevention of cardiovascular diseases: the key to longevity

Cardiovascular diseases (SVD) are the main cause of death around the world. SSZ prevention is a cornerstone of health after 40 years.

2.1 Control of blood pressure:

Regularly measure blood pressure and maintain it within normal limits (less than 120/80 mm Hg). With increased blood pressure, consult a doctor to prescribe treatment.

• Healthy lifestyle: Healthy nutrition, regular physical activity, rejection of smoking and restriction of alcohol consumption help reduce blood pressure.
• Medication: If necessary, the doctor may prescribe drugs to reduce blood pressure.

2.2 Cholesterol level control:

Pass the blood test for cholesterol and support it within normal limits. The high level of “bad” cholesterol (LDL) increases the risk of atherosclerosis.

• Healthy nutrition: Limit the consumption of saturated fats and trans fats, which are found in fatty meat, fried foods, baking and dairy products with a high fat content. Increase the intake of soluble fiber, which is contained in oatmeal, apples, citrus and legumes.
• Physical activity: Regular exercises help increase the level of “good” cholesterol (HDL) and reduce the level of “bad” cholesterol.
• Medication: If necessary, the doctor may prescribe statins or other drugs to reduce cholesterol.

2.3 Refusal of smoking:

Smoking significantly increases the risk of CVD. Refusal of smoking is one of the most important steps that you can take to improve your health.

• Seek for help: There are various programs and resources that can help you quit smoking. Talk to your doctor about possible options, such as nicotin replacement therapy or medicine.

2.4 Healthy nutrition:

Adhere to a healthy diet rich in fruits, vegetables, whole grain products and low -fat sources of protein. Limit the consumption of saturated fats, trans fats, cholesterol, sugar and salt.

• Mediterranean diet: This diet is rich in olive oil, fish, vegetables, fruits and whole grains. It is proven that it reduces the risk of the development of the SVD.

2.5 regular physical activity:

Regularly engage in physical exercises of medium intensity of at least 150 minutes per week or high intensity of at least 75 minutes a week.

• Find what you like: Choose a type of physical activity that you like to make it easier to adhere to regular training. It can be walking, running, swimming, cycling, dancing or playing sports.

2.6 weight control:

Maintain healthy weight. Excess weight and obesity increase the risk of CVD.

• Balanced diet and physical activity: The combination of a healthy diet and regular physical activity will help you maintain healthy weight.

2.7 Control of blood sugar:

Pass the blood test to the sugar level and support it within normal limits. Diabetes increases the risk of CVD.

• Healthy nutrition and physical activity: Healthy nutrition and regular physical activity help to control blood sugar.
• Medication: If necessary, the doctor may prescribe medications to reduce blood sugar.

2.8 stress management:

Chronic stress can increase the risk of CVD. Find healthy ways to cope with stress, such as meditation, yoga, walking in nature or communication with friends and family.

2.9 Regular medical examinations:

Regularly visit a doctor for preventive examinations and testing. This will help to identify the risk factors of the SSZ at an early stage and take measures to eliminate them.

3. Cancer prevention: early diagnosis and healthy lifestyle

Cancer is one of the main causes of death around the world. Cancer prevention is a complex process that includes a healthy lifestyle, regular medical examinations and screening for cancer.

3.1 Healthy lifestyle:

• Refusal of smoking: Smoking is the main cause of lung cancer, and also increases the risk of developing other types of cancer.
• Healthy nutrition: Adhere to a healthy diet rich in fruits, vegetables and whole grains. Limit the consumption of red and processed meat, as well as sweet drinks.
• Maintaining a healthy weight: Excess weight and obesity increase the risk of developing some types of cancer, such as breast cancer, colon cancer and endometrial cancer.
• Regular physical activity: Regular physical exercises help reduce the risk of developing some types of cancer.
• Alcohol use restriction: The use of alcohol increases the risk of developing some types of cancer, such as breast cancer, liver cancer and colon cancer.
• Sun protection: Avoid a long stay in the sun and use a high SPF sunscreen.

3.2 Regular medical examinations and screening:

• Breast cancer screening: Women after 40 years are recommended to undergo a regular mammography to detect breast cancer at an early stage.
• Screening for cervical cancer: Women are recommended regularly to pass the papa test to detect cervical cancer at an early stage.
• Screening for colon cancer: People after 45 years are recommended to regularly undergo colonoscopy or other screening tests to detect cancer of the colon at an early stage.
• Screening for prostate cancer: After 50 years, men are recommended to discuss with the doctor the need for screening for prostate cancer.
• Regular skin examinations: Inspect your skin regularly for new moles or changes in existing moles. Consult a doctor if you notice any suspicious changes.

3.3 Vaccination:

• Vaccination against the human papilloma virus (HPV): HPV vaccination helps prevent cervical cancer, as well as some other types of cancer.

3.4 Knowledge of family history:

Find out your family history for cancer. If you have close relatives who hurt cancer, you can have an increased risk of developing this disease. Discuss your family history with a doctor to determine what preventive measures you should take.

3.5 RANNIE CANCER ACCESSORIES:

Consult a doctor if you notice any unusual symptoms, such as:

• Inexplicable weight loss
• Chronic fatigue
• Inexplicable bleeding or secretion
• Changes in the work of the intestines or bladder
• Non -healing ulcers
• Sealing or swelling
• Permanent cough or hoarse voice

Early diagnosis of cancer significantly increases the chances of successful treatment.

4. Maintaining the health of bones and joints: prevention of osteoporosis and arthritis

The health of bones and joints is crucial for maintaining an active lifestyle after 40 years. With age, the risk of osteoporosis (decrease in bone density) and arthritis (joint inflammation) increases.

4.1 Prevention of osteoporosis:

• Sufficient calcium consumption: Calcium is the main building material for bones. The recommended daily dose of calcium for adults is 1000-1200 mg. Sources of calcium: dairy products, green leafy vegetables, almonds, enriched products.
• Sufficient consumption of vitamin D: Vitamin D helps the body absorb calcium. The recommended daily dose of vitamin D for adults is 600-800 IU. Sources of vitamin D: oily fish, egg yolks, enriched products, sunlight.
• Physical activity with load: Exercises with load (for example, walking, running, dancing, strength training) help strengthen the bones.
• Refusal of smoking and restriction of alcohol use: Smoking and excessive alcohol consumption can reduce bone density.
• Medication: If necessary, the doctor may prescribe medications to strengthen bones.
• Regular examinations: Regularly undergoing densitometry (measurement of bone density) to detect osteoporosis at an early stage.

4.2 Prevention of arthritis:

• Maintaining a healthy weight: Excessive weight creates an additional load on the joints, which can aggravate arthritis.
• Regular physical activity: Regular exercises help strengthen the muscles surrounding the joints and reduce the pain. Choose exercises with a low shock load, such as swimming, walking or cycling.
• Healthy nutrition: Adhere to a healthy diet rich in fruits, vegetables and omega-3 fatty acids. Limit the consumption of processed products, sugar and saturated fats.
• Maintaining proper posture: Proper posture helps reduce the load on the joints.
• Using auxiliary means: Use auxiliary products such as cane or orthosis to reduce the load on the joints.
• Medication: If necessary, the doctor may prescribe medications to reduce pain and inflammation.
• Physiotherapy: Physiotherapy can help improve joint mobility and reduce pain.

4.3 Proper posture and ergonomics:

Pay attention to your posture during sitting, standing and walking. Use ergonomic furniture and equipment to reduce the load on the joints.

4.4 stretching and flexibility:

Regularly perform stretching and flexibility exercises to maintain joint mobility.

4.5 Heat and cold:

The use of heat and cold can help reduce pain and inflammation in the joints.

5. Maintaining cognitive functions: brain training and healthy lifestyle

The preservation of cognitive functions (memory, attention, thinking) is important for maintaining the quality of life after 40 years. With age, the risk of developing cognitive disorders, such as Alzheimer’s disease and dementia, increases.

5.1 brain training:

• Solving puzzles and problems: Solve puzzles, crosswords, Sudoku and other tasks that require mental stress.
• Study of the new: Learn new languages, play musical instruments, attend courses or master classes.
• Reading books: Read books, magazines and newspapers to expand your horizons and train memory.
• Games for brain training: Play games for brain training, such as chess, checkers or card games.
• Virtual reality: The use of virtual reality can help train cognitive functions and improve memory.

5.2 Healthy lifestyle:

• Healthy nutrition: Adhere to a healthy diet rich in fruits, vegetables, omega-3 fatty acids and antioxidants. Limit the consumption of processed products, sugar and saturated fats.
• Regular physical activity: Regular physical exercises improve blood circulation in the brain and contribute to the growth of new neurons.
• Sufficient sleep: Sleep at least 7-8 hours a day. The lack of sleep can negatively affect cognitive functions.
• Stress management: Chronic stress can negatively affect cognitive functions. Find healthy ways to cope with stress, such as meditation, yoga, walking in nature or communication with friends and family.
• Social activity: Maintain social contacts and participate in public life. Social isolation can increase the risk of cognitive disorders.

5.3 Control of risk factors:

• Control of blood pressure: High blood pressure can increase the risk of cognitive disorders.
• Cholesterol level control: High cholesterol can increase the risk of cognitive disorders.
• Blood sugar control: Diabetes can increase the risk of cognitive impairment.
• Refusal of smoking: Smoking can increase the risk of cognitive impairment.

5.4 Regular medical examinations:

Regularly visit a doctor for preventive examinations and testing. This will help to identify the risk factors of cognitive disorders at an early stage and take measures to eliminate them.

5.5 New technologies:

Use new technologies to train the brain and maintain cognitive functions. There are various applications and online programs that can help you with this.

6. Maintenance of mental health: stress management and emotional well -being

Mental health is an integral part of general health. After 40 years, many people are faced with various stressors, such as problems at work, family problems, financial difficulties and experiences associated with age. It is important to learn how to effectively manage stress and maintain emotional well -being.

6.1 Stress management:

• Determine the sources of stress: Determine what causes you stress, and try to reduce the effects of these factors.
• Regular physical activity: Physical exercises help reduce stress and improve mood.
• Meditation and awareness: Meditation and awareness help to calm the mind and reduce the level of stress.
• Respiratory exercises: Respiratory exercises help to relax and reduce stress.
• Communication with friends and family: Support for friends and family can help cope with stress.
• Hobbies and hobbies: Do what you like to relax and distract from stress.
• Planning and organization: Planning and organization help reduce the feeling of chaos and control over the situation.
• Delegation: Delegate tasks to other people to reduce your burden.
• Establishment of borders: Learn to say no and set borders to protect your time and energy.
• Recourse: If you cannot cope with stress yourself, seek help from a specialist.

6.2 Emotional well -being:

• Acceptance of yourself: Accept yourself as you are, with all your advantages and disadvantages.
• Positive thinking: Try to think positively and focus on the good.
• Gratitude: Thank you for what you have and appreciate the simple joys of life.
• Social activity: Maintain social contacts and participate in public life.
• Self-development: Take self -development and strive for personal growth.
• Help others: Help other people and do good deeds.
• Forgiveness: Goodbye yourself and others for mistakes.
• Awareness: Live at the present moment and enjoy life.
• Laughter: Laughter is the best medicine.
• Recourse: If you feel that you cannot cope with your emotions, seek help from a specialist.

6.3 Regular medical examinations:

Regularly visit a doctor for preventive examinations and discussing mental health issues.

6.4 Creating a supporting environment:

Surround yourself with supporting and positive people. Avoid toxic relationships and situations.

6.5 Balance between work and personal life:

Find the balance between work and personal life to avoid burnout and overwork.

7. Maintaining the health of the digestive system: proper nutrition and probiotics

The health of the digestive system is crucial for general health and well -being. With age, the risk of developing various digestive problems, such as constipation, bloating, heartburn and irritable intestine (SRK), increases.

7.1 Proper nutrition:

• More fiber: Fiber helps maintain regular intestinal operation and prevents constipation. Sources of fiber: fruits, vegetables, whole grain products, legumes.
• Sufficient fluid consumption: Enough fluid consumption helps maintain the normal consistency of the stool and prevents constipation.
• Probiotics: Probiotics are living microorganisms that benefit the health of the digestive system. Sources of probiotics: yogurt, kefir, sauerkraut, kimchi, fermented products.
• Restriction of processed products: Processed products often contain little fiber and a lot of fat and sugar, which can negatively affect the digestive system.
• Limiting fatty foods: Fatty food can cause heartburn and discomfort in the stomach.
• Regular meals: Regular meals help maintain a stable blood sugar and prevent overeating.
• Careful food chewing: Thorough chewing of food helps to facilitate the digestive process.

7.2 probiotics and prebiotics:

• Probiotics: Probiotics are living microorganisms that benefit intestinal health. They help maintain the balance of intestinal microflora, improve digestion and strengthen the immune system. Probiotics can be obtained from fermented products such as yogurt, kefir, sauerkraut and kimchi, or from special additives.
• Prebiotics: Prebiotics are undigested fibers that serve as food for probiotics. They help probiotics grow and multiply in the intestines. Prebiotics are contained in products such as onions, garlic, bananas, asparagus and artichokes.

7.3 Food intolerance:

Pay attention to which products cause you discomfort in the digestive system. Perhaps you have food intolerance to lactose, gluten or other products. If you suspect that you have food intolerance, consult a doctor for diagnosis and treatment.

7.4 Regular medical examinations:

Regularly visit a doctor for preventive examinations and discussions of digestive issues.

7.5 Stress management:

Stress can negatively affect the digestive system. Find healthy ways to cope with stress, such as meditation, yoga, walking in nature or communication with friends and family.

7.6 Physical activity:

Regular physical activity helps maintain the normal functioning of the intestine.

7.7 Prevention of constipation:

Take measures for the prevention of constipation, such as the use of more fiber and liquid, as well as regular physical exercises.

8. Maintaining the health of the eyes: protection against ultraviolet radiation and a healthy lifestyle

Eye health is crucial for maintaining the quality of life after 40 years. With age, the risk of developing various vision problems, such as cataracts, glaucoma, macular degeneration and dryness of the eyes, increases.

8.1 Protection against ultraviolet radiation:

• Wear sunglasses: Wear sunglasses that block 100% ultraviolet rays.
• Wear a hat with wide fields: Wear a hat with wide fields to protect your eyes from the sun.
• Avoid the bright sun: Avoid staying in the bright sun in the middle of the day.

8.2 Healthy nutrition:

• Vitamins and minerals: Take vitamins and minerals that are necessary for the health of the eyes, such as vitamin A, vitamin C, vitamin E, zinc and lutein.
• Antioxidants: Use products rich in antioxidants, such as fruits, vegetables and green tea.
• Omega-3 fatty acids: Use products rich in omega-3 fatty acids, such as fatty fish and linseed seeds.

8.3 Regular inspections by an ophthalmologist:

Regularly visit an ophthalmologist for preventive examinations and identifying problems with vision at an early stage.

8.4 Control of risk factors:

• Control of blood pressure: High blood pressure can increase the risk of vision problems.
• Blood sugar control: Diabetes can increase the risk of vision problems.
• Refusal of smoking: Smoking can increase the risk of vision problems.

8.5 Proper use of a computer:

• Follow the distance: Keep a distance of at least 50 cm from the computer screen.
• Take breaks: Take breaks every 20 minutes to give your eyes to rest.
• Use eye drops: Use eye drops to moisten your eyes if they are dry.

8.6 Moisturization of air:

Moisten the air in the room to prevent dry eyes.

8.7 Good lighting:

Provide good light lighting to reduce the load on the eyes.

8.8 Eye protection during work:

If your work is associated with the risk of eye damage, wear goggles.

9. Maintaining the health of teeth and gums: proper hygiene and regular visits to the dentist

The health of teeth and gums is important for general health and well -being. With age, the risk of developing various problems with teeth and gums, such as caries, gingivitis, periodontitis and teeth loss, increases.

9.1 Proper oral hygiene:

• Bright your teeth twice a day: Bright your teeth twice a day with fluorine -containing toothpaste.
• Use the tooth thread: Use the tooth thread daily to remove the plaque and food residues from the interdental spaces.
• Use the oral cavity rinse: Use the oral cavity to destroy bacteria and refresh your breath.
• Custcite language: Clean your tongue to remove bacteria and refresh your breath.

9.2 Regular visits to the dentist:

Regularly visit the dentist for preventive examinations and professional brushing.

9.3 Healthy food:

• Limit sugar consumption: Limit sugar consumption, as sugar contributes to the development of caries.
• Eat solid fruits and vegetables: Eat solid fruits and vegetables, as they help brush your teeth.

9.4 Refusal of smoking:

Smoking increases the risk of gum diseases and teeth loss.

9.5 Treatment of gum diseases:

If you have gum diseases, contact a dentist for treatment.

9.6 The right choice of toothbrush:

Choose a toothbrush with soft bristles so as not to damage the gums.

9.7 Replacing the toothbrush:

Change the toothbrush every 3 months or more often if the bristles are worn out.

9.8 Proper use of toothpaste:

Use a small amount of toothpaste (the size of a pea) to brush your teeth.

9.9 tooth protection during sports:

If you are playing sports, use a capet to protect your teeth from injuries.

10. Adaptation to age -related changes: acceptance and active life

Age -related changes are a natural process that happens to everyone. It is important to accept these changes and adapt to them in order to continue to live an active and full -fledged life.

10.1 Acceptance of yourself:

Accept yourself as you are, with all your advantages and disadvantages. Do not compare yourself with others and do not try to be who you are not.

10.2 Positive thinking:

Try to think positively and focus on the good. Avoid negative thoughts and pessimism.

10.3 Active life:

Continue to lead an active lifestyle, do what you like and maintain social contacts.

10.4 Planning of the future:

Plan your future and set goals. Do not stop there and strive for new peaks.

10.5 Training to the new:

Continue to study new and expand your horizons. This will help you remain young and active.

10.6 Caring for yourself:

Take a look after yourself and follow your health. This will help you feel better and look younger.

10.7 Help others:

Help other people and do good deeds. This will help you feel useful and necessary.

10.8 Humor:

Do not lose a sense of humor and know how to laugh at yourself. Laughter is the best medicine for old age.

10.9 Communication with youth:

Communicate with youth and adopt their energy and optimism.

10.10 Gratitude:

Be grateful for what you have and appreciate the simple joys of life.

10.11 Search for meaning:

Find the meaning in your life and devote yourself to what is really important to you.

10.12 Enjection of the moment:

Live at the present moment and enjoy every day.

10.13 Self -development:

Take self -development and strive for personal growth.

10.14 Family and friends support:

Maintain close relationships with family and friends. Their love and support will help you overcome any difficulties.

10.15 Assistance:

Feel free to ask for help when you need it.

Following these recommendations, you can maintain health, energy and vitality after 40 years and enjoy an active and full life. Remember that health is the most valuable capital that needs to be protected and increased.