Beauty and health after 40: integrated approach

Beauty and health after 40: integrated approach

I. Physiological changes after 40: The basis for an integrated approach

After 40 years in the body of women, significant hormonal and physiological changes occur, which directly affect beauty and health. Understanding these processes is the key to developing an effective strategy for care and maintaining high quality life.

1. Hormonal vibrations and their consequences:

• Reduced estrogen levels: This is one of the most significant changes. Estrogen plays a key role in maintaining the moisture of the skin, vascular elasticity, bone density and mood regulation. Its reduction leads to:

  • Dry skin: The production of collagen and hyaluronic acid is reduced, which leads to moisture loss, the appearance of wrinkles and a decrease in elasticity.
  • Thinning of hair and nails: The blood supply to the hair follicles and the nail bed is reduced, which leads to their weakening and brittleness.
  • Weight gain: The metabolism slows down, and the distribution of adipose tissue also changes, the tendency to deposit fat in the abdomen increases.
  • Tide and night sweating: These vasomotor symptoms can significantly reduce the quality of life.
  • Sleep disturbances: A decrease in estrogen can lead to insomnia and restless sleep.
  • Libido decrease: Estrogen plays an important role in sexual function.
  • Increased risk of osteoporosis: Estrogen protects the bones from destruction.

• Reducing the level of progesterone: Progesterone also plays an important role in the regulation of the menstrual cycle and maintaining pregnancy. Its decrease can lead to:

  • Irregular menstruation: The cycle can become shorter or longer, menstruation can be more abundant or scarce.
  • Strengthening symptoms of PMS: Irritability, mood swings, bloating can intensify.
  • Problems with conception: A decrease in progesterone may complicate the onset of pregnancy.

• Change in testosterone levels: Although testosterone is considered a male hormone, it is also important for the female body. Its decrease can lead to:

  • Reducing muscle mass: Testosterone contributes to the growth and maintenance of muscles.
  • Fatigue and weaknesses: A decrease in testosterone can lead to a sense of constant fatigue.
  • Reducing cognitive functions: Testosterone affects memory and concentration.

2. Changes in the skin:

• Reducing the production of collagen and elastin: Collagen and elastin are proteins that are responsible for the elasticity and elasticity of the skin. With age, their production slows down, which leads to wrinkles, sagging of the skin and loss of clarity of the contours of the face.
• Reducing hyaluronic acid: Hyaluronic acid holds moisture in the skin, making it elastic and moisturized. With age, its amount decreases, which leads to dryness and the appearance of small wrinkles.
• Enlarge of pigmentation: The effects of sunlight and hormonal changes can lead to the appearance of age spots (age spots).
• Slow down cell renewal: The process of renewal of skin cells slows down, which leads to dull complexion and worsening of the skin texture.
• Strengthening dryness: The skin becomes more sensitive to environmental exposure and more prone to dryness.

3. Changes in the hair:

• Thinning of the hair: The number of hair follicles decreases, and the hair itself becomes thinner and weaker.
• Slow down hair growth: Hair grows slower, which makes it difficult to grow long hair.
• The appearance of gray hair: Melanocytes, cells that produce a pigment responsible for hair color gradually stop functioning.
• Dryness and brittleness: The hair becomes more dry and brittle, which makes it difficult to lay it and gives it an unhealthy look.

4. Changes in the nails:

• Breaking and stratification: Nails become more brittle and prone to stratification.
• Slow down growth: Nails grow slower, which makes it difficult to grow long nails.
• The appearance of strips and stains: White strips and spots can appear on the nails, which indicate a lack of nutrients.

5. Changes in bone tissue:

• Reducing bone density: A decrease in estrogen levels increases the risk of osteoporosis, a disease in which the bones become fragile and easily break.

6. Changes in muscle tissue:

• Reducing muscle mass: With age, the muscle mass decreases, which leads to a decrease in strength and endurance.
• Slow down metabolism: A decrease in muscle mass leads to a slowdown in metabolism, which increases the risk of weight gain.

7. Changes in the cardiovascular system:

• Improving blood pressure: With age, blood pressure can increase, which increases the risk of developing cardiovascular diseases.
• Improving cholesterol levels: The blood cholesterol may increase, which increases the risk of atherosclerosis and other cardiovascular diseases.

II. A comprehensive skin care approach after 40

Skin care after 40 years should be aimed at compensating for age -related changes and maintaining its health and youth.

1. Cleansing:

• Soft cleansing agents: Use soft cleansing agents that do not dry the skin. Avoid aggressive soaps and scrubs.
• Double cleansing: In the evening, it is recommended to use double cleansing: first hydrophilic oil or balm to remove makeup and pollution, then a soft gel or foam for cleansing the skin.
• Avoid hot water: Hot water dries the skin. Use warm water to cleanse.

2. Moisturization:

• Moisturizing creams and serums: Use moisturizers and serum with hyaluronic acid, glycerin, ceramides and other moisturizing components.
• Application to wet skin: Apply moisturizers to wet skin after cleansing to help it maintain moisture.
• Moisturization during the day: During the day, you can use thermal water or moisturizing myst to maintain the level of skin moisture.

3. Nutrition:

• Nourishing creams and masks: Use nutritious creams and masks with oils, vitamins and antioxidants.
• At night: Nutrients are best applied overnight to give the skin the opportunity to recover during sleep.

4. Protection from the Sun:

• Sunscreen cream: Use SPF sunscreen at least 30 every day, even in cloudy weather.
• Repeated application: Apply sunscreen every 2 hours, especially if you are in the sun.
• Protective clothing: Wear protective clothes such as hats and sunglasses to protect the skin from the sun.

5. Anti -aging care:

• Retinoids: Retinoids are vitamin A derivatives, which stimulate the production of collagen and elastin, reduce wrinkles and improve the skin texture. Start with low concentrations and gradually increase them to avoid irritation.
• Vitamin C: Vitamin C is a powerful antioxidant that protects the skin from free radicals, brightens pigmentation and stimulates collagen production.
• Peptides: Peptides are small proteins that stimulate the production of collagen and elastin, reduce wrinkles and improve skin elasticity.
• Aha and bha acids: AHA and BHA acids exfoliate dead skin cells, improve the skin texture and reduce wrinkles. Use them with caution to avoid irritation.

6. Professional procedures:

• Chemical peels: Chemical peels exfoliate dead skin cells, improve the skin texture and reduce wrinkles.
• Micodermabrase: Micodermabrazia is a procedure in which dead skin cells exfoliate with the help of a special apparatus.
• Laser rejuvenation: Laser rejuvenation stimulates the production of collagen and elastin, reduces wrinkles and improves skin texture.
• Hyaluronic acid injections: Injections of hyaluronic acid moisturize the skin, fill the wrinkles and improve the volume of the face.
• Botulinotherapy: Botulin therapy relaxes the muscles of the face, reducing facial wrinkles.

III. Hair care after 40: Preservation of strength and shine

Hair care after 40 years should be aimed at strengthening hair, stimulating their growth and maintaining their health and shine.

1. Soft cleansing:

• Sulfate shampoos: Use shampoos without sulfates that do not dry your hair.
• Washing hair as necessary: Wash your hair as necessary, avoiding frequent washing, which can dry your hair.
• Warm water: Use warm water to wash your hair, avoiding hot water that can damage the hair.

2. Moisturization and nutrition:

• Conditioners and masks: Use air conditioners and masks to moisturize and nutrition of hair.
• Hair oils: Use hair oils such as argan oil, coconut oil or jojoba oil, to moisturize and nutrition of hair.
• Inexpressible means: Use indelible products to moisturize and protect the hair from damage.

3. Protection against damage:

• Thermal protection: Use heat protection products before using a hair dryer, ironing or curling iron.
• Sunsmate: Protect the hair from the sun with a hat or sunscreen for hair.
• Avoid tight hairstyles: Avoid tight hairstyles that can damage the hair.

4. Stimulation of hair growth:

• Head massage: Regularly do the head massage to stimulate blood circulation and hair growth.
• Means to stimulate hair growth: Use means to stimulate hair growth containing minoxidil, caffeine or other active ingredients.

5. Hair dyeing:

• Uzammiac paints: Use aMAMIMICAL Paints for hair dyeing to minimize hair damage.
• Staining by a professional: Color the hair from a professional to get the desired color and avoid hair damage.

6. Professional procedures:

• Hair lamination: Lamination of hair is a procedure in which a special composition is applied to the hair, which makes them more smooth, shiny and protected from damage.
• Keratin hair straightening: Keratin hair straightening is a procedure in which the hair is straightened with keratin.

IV. Nail care after 40: Strengthening and protection

Failure care after 40 years should be aimed at strengthening nails, preventing their fragility and maintaining their health and beauty.

1. Moisturization:

• Cream for hands and nails: Use the hand and nail cream several times a day, especially after washing your hands.
• Oil for the cuticle: Use cuticle oil for moisturizing and nutrition of the cuticle.

2. Protection:

• Gloves: Wear gloves when performing homework to protect the nails from the effects of water and chemicals.
• Avoid prolonged contact with water: Avoid prolonged contact with water, as this can weaken the nails.

3. Strengthening:

• Vitamins: Take vitamins and minerals necessary for the health of nails, such as biotin, vitamin E and zinc.
• Strengthening varnishes: Use strengthening nail varnishes.

4. Correct manicure:

• Do not cut the cuticle: Do not cut the cuticle, as this can lead to infection.
• Use a soft file: Use a soft nail file.
• Do not use acetone: Do not use acetone to relieve varnish, as this can overdose nails.

5. Professional procedures:

• Paraphinotherapy: Paraffin therapy is a procedure in which hands and nails are immersed in a warm paraffin, which moisturizes and nourishes the skin and nails.
• Japanese manicure: Japanese manicure is a procedure in which the nails are polished with special pastes and powders, which gives them a healthy and brilliant appearance.

V. Food and diet after 40: the key to health and beauty

Food plays a key role in maintaining health and beauty after 40 years. A balanced diet rich in vitamins, minerals and antioxidants helps to fight age -related changes and maintain good health.

1. Basic principles of nutrition:

• Variety: Eat a variety of food from all food groups, including fruits, vegetables, whole grain products, low -fat meat, fish and dairy products.
• Balance: Follow the balance between calories and physical activity.
• Moderation: Eat moderately, do not overeat.
• Regularity: Take food regularly, do not skip food meals.

2. Products good for health and beauty:

• Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and antioxidants that protect the cells from damage and support the health of the skin, hair and nails. Berries, citrus fruits, green leafy vegetables and cruciferous vegetables are especially useful.
• Whole grain products: All -grain products contain fiber, which improves digestion and helps to control weight.
• Low -fat meat and fish: Low -fat meat and fish are rich in protein, which is necessary for the construction and restoration of fabrics. Fat fish, such as salmon, is rich in omega-3 fatty acids, which are useful for the health of the heart and skin.
• Dairy products: Dairy products are rich in calcium, which is necessary for bone health.
• Nuts and seeds: Nuts and seeds are rich in useful fats, protein and vitamins.

3. Products that should be avoided:

• Processed products: Processed products, such as fast foods, semi -finished products and sweet carbonated drinks, contain a lot of sugar, salt and harmful fats, which can harm health and beauty.
• Sweet: Sweet can lead to weight gain, skin problems and other health problems.
• Alcohol: Moderate drinking of alcohol is acceptable, but excessive drinking of alcohol can harm health and beauty.

4. Supplements:

• Vitamin D: Vitamin D is necessary for the health of bones and the immune system.
• Calcium: Calcium is necessary for the health of bones.
• Omega-3 fatty acids: Omega-3 fatty acids are useful for the health of the heart and skin.
• Collagen: Collagen can help improve skin elasticity and joint health.

VI. Physical activity after 40: maintaining form and health

Physical activity plays an important role in maintaining health and beauty after 40 years. Regular exercises help maintain weight normal, strengthen bones and muscles, improve mood and reduce the risk of chronic diseases.

1. Types of physical activity:

• Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, improve the work of the heart and lungs, help burn calories and maintain weight in normal.
• Power exercises: Power exercises, such as lifting weights and exercises with their own weight, strengthen muscles and bones, improve metabolism and help maintain shape.
• Flexibility exercises: Flexibility exercises, such as stretching and yoga, improve the flexibility and mobility of the joints, reduce the risk of injuries and improve posture.
• Exercise of equilibrium: Equilibrium exercises, such as Tai-Chi and Pilates, improve balance and coordination, reduce the risk of falls.

2. Recommendations on physical activity:

• Regularity: Try to engage in physical activity regularly, at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
• Variety: Include different types of exercises in your program to get maximum health benefits.
• Start gradually: Start with small loads and gradually increase them to avoid injuries.
• Listen to your body: If you feel pain or discomfort, stop the exercise and rest.

3. Additional tips:

• Find the lesson you like: If you like what you do, it will be easier for you to adhere to a regular training schedule.
• Engage with friends: To deal with friends can be more motivating and cheerful.
• Contact the coach: If you are not sure where to start, contact a coach who will help you develop an individual training program.

VII. Sleep and rest: restoration of beauty and energy

Sleep plays an important role in maintaining health and beauty after 40 years. During sleep, the body is restored, cells are renewed, hormones are synthesized and the immune system is strengthened. The lack of sleep can lead to fatigue, stress, skin problems and other health problems.

1. Recommendations for sleep:

• Duration: Try to sleep 7-8 hours a day.
• Mode: Go to bed and wake up at the same time every day, even on weekends.
• Comfortable atmosphere: Create a comfortable sleeping atmosphere: a dark, quiet and cool room.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Relaxing rituals: Include relaxing rituals in your daily routine before bedtime, such as a warm bath, reading or meditation.

2. Stress management:

• Meditation: Meditation helps to reduce stress and improve sleep.
• Yoga: Yoga helps relieve tension in the body and improve mood.
• Walks in the fresh air: Walks in the fresh air help to relieve stress and improve sleep.
• Hobbies: Do what you like to relieve stress and improve your mood.

VIII. Psychological well -being: the basis of internal beauty

Psychological well -being plays an important role in maintaining health and beauty after 40 years. Positive thinking, good mood and emotional stability help to fight stress, improve sleep and support general well -being.

1. Tips for maintaining psychological well -being:

• Positive thinking: Try to think about good and concentrate on the positive aspects of life.
• Gratitude: Be grateful for what you have.
• Communication: Communicate with friends and family, support social ties.
• Self-development: Engage in self -development, read books, attend courses.
• Help others: Help others, do good deeds.
• Hobbies: Do what you like.
• Professional help: If you experience difficulties with psychological well -being, contact a psychologist or psychotherapist.

IX. Medical examinations and prevention of diseases

Regular medical examinations and prevention of diseases play an important role in maintaining health after 40 years. Regular examinations help to detect diseases in the early stages when it is easier to treat them.

1. Recommended medical examinations:

• Gynecologist: Regular examinations of a gynecologist, including a papanicolau smear and mammography, help to detect cervical cancer and breast cancer in the early stages.
• Therapist: Regular examinations of the therapist help control blood pressure, cholesterol and blood sugar.
• Dentist: Regular examinations at the dentist help maintain health and gum health.
• Ophthalmologist: Regular examinations of an ophthalmologist help to identify eye diseases in the early stages.

2. Vaccination:

• Flu vaccination: Regular influenza vaccination helps to protect against influenza.
• Vaccination from pneumococcal infection: Vaccination against pneumococcal infection helps to protect against pneumonia and other diseases caused by pneumococcus.
• Vaccination from tetanus and diphtheria: Regular revaccination from tetanus and diphtheria is necessary to maintain immunity.

3. Screening on cancer:

• Colonoscopy: Regular colonoscopy helps to detect cancer of the colon in the early stages.
• Lung cancer screening: Skreeting for lung cancer is recommended for people with a high risk of developing lung cancer.

4. Additional tips:

• Follow your health: Pay attention to any changes in your health and consult a doctor if something bothers you.
• Lead a healthy lifestyle: A healthy lifestyle, including a balanced diet, regular physical activity, sufficient sleep and rejection of bad habits, helps maintain health and reduce the risk of diseases.

X. Integrative approach: Harmony of the body and spirit

An integrative approach to health and beauty involves the unification of traditional medicine with alternative methods of treatment and self -care. This approach is aimed at achieving the harmony of the body and spirit and maintaining general well -being.

1. Alternative treatment methods:

• Acupuncture: Acupuncture is a treatment method in which thin needles are inserted into certain points on the body to stimulate energy and improve health.
• Massage: Massage helps relieve tension in the muscles, improve blood circulation and relieve stress.
• Aromatherapy: Aromatherapy is a treatment method in which essential oils are used to improve mood and health.
• Herbal medicin: Herbal medicine is a treatment method in which medicinal herbs are used to improve health.
• Homeopathy: Homeopathy is a treatment method in which diluted solutions of medicinal substances are used to stimulate self -healing the body.

2. Holistic caring for yourself:

• Meditation: Meditation helps relieve stress, improve sleep and increase awareness.
• Yoga: Yoga helps relieve tension in the body, improve mood and increase flexibility.
• Qigun: Qigun is an ancient Chinese practice that includes breathing, movement and meditation exercises to improve health and energy.
• Tai-you: Tai-chi is a slow and smooth form of exercises that helps improve balance, coordination and flexibility.
• Natural walks: Natural walks help relieve stress, improve mood and increase vitamin D.
• Creativity: Take work to express your emotions and relax.

3. The importance of an individual approach:

Each person is unique, therefore it is important to develop an individual plan for self -care, which takes into account his needs, preferences and health status. Consulting with a doctor or other medical worker will help you develop a safe and effective plan for caring for yourself.

This integrated approach to beauty and health after 40 years will allow women to feel confident and energetically, maintaining youth and vitality for many years.