Recovery after 40: Doctors’ advice

Introduction:

The transition to the age category 40+ marks an important stage in life, when the body begins to undergo natural changes that affect physical and mental health. Recovery processes after physical exertion, injuries and diseases become slower, and the likelihood of developing chronic diseases increases. However, an active and conscious approach to your health allows you to minimize negative consequences and maintain a high quality of life. This article contains the advice of doctors of various specialties, covering the key aspects of recovery after 40 years: nutrition, physical activity, sleep, stress management, hormonal health, prevention of diseases and cognitive function.

1. Nutrition for recovery: Fuel for the body and mind

Food plays a key role in the recovery process after 40 years. With age, metabolism slows down, the hormonal background changes and the body’s ability to absorb certain nutrients decreases. Adaptation of the diet to these changes is an important step to maintain health and accelerate recovery.

Protein – building material for recovery: Protein is necessary to restore muscles after physical exertion, healing of tissues and maintain the immune system. After 40 years, the body may require more protein to maintain muscle mass, especially with an active lifestyle.
- Recommendations: Increase the consumption of low -fat protein sources, such as chicken, fish, turkey, legumes, tofu, eggs and low -fat dairy products. Strive for consumption of 1.0-1.2 grams of protein per kilogram of body weight per day, depending on the level of physical activity.
- Doctors’ advice: Divide the intake of the protein into several meals during the day to ensure uniform flow of amino acids into the body. After training, use a protein cocktail or a light protein snack for 30-60 minutes to optimize muscle recovery.
- Example: Omlet with vegetables for breakfast, a salad with chicken for lunch, fish with vegetables for dinner.
Carbohydrates – energy source and glucose regulator: Carbohydrates provide energy for the body and are necessary to maintain physical activity. It is important to choose the right sources of carbohydrates in order to avoid sharp jumps in blood sugar and maintain stable energy.
- Recommendations: Give preference to complex carbohydrates such as whole grain products (oatmeal, brown rice, movie), vegetables and fruits. Limit the consumption of simple carbohydrates (sugar, white bread, sweets), which can cause leaps for blood sugar and lead to fatigue.
- Doctors’ advice: Observe moderation in carbohydrate consumption and distribute them evenly during the day. After training, use a small amount of quick carbohydrates (for example, fruits or sports drink) to restore glycogen reserves in the muscles.
- Example: Oatmeal with berries for breakfast, whole grain bread with avocado for lunch, cinema with vegetables for dinner.
Fat – hormonal balance and cell health: Fats are necessary for hormonal health, the assimilation of fat -soluble vitamins and maintaining cell health. It is important to choose the right types of fats and observe moderation in their consumption.
- Recommendations: Give preference to useful fats such as mono -saturated fats (olive oil, avocados, nuts) and polyunsaturated fats (fish, flax seeds, walnuts). Limit the consumption of saturated and trans fats (fatty meat, treated products), which can increase cholesterol and increase the risk of cardiovascular diseases.
- Doctors’ advice: Include fatty varieties (salmon, tuna, mackerel) 2-3 times a week in your diet to obtain omega-3 fatty acids that have anti-inflammatory properties and contribute to the health of the heart and brain.
- Example: Avocado salad and olive oil, a handful of nuts as a snack, grill salmon for dinner.
Vitamins and minerals – support for immunity and body functions: Vitamins and minerals are necessary to maintain immunity, bone health, nervous system and other important functions of the body. After 40 years, the body can learn certain vitamins and minerals worse, so it is important to ensure their sufficient intake with food or additives.
- Recommendations: Use a variety of fruits, vegetables, berries and greens to get a wide range of vitamins and minerals. Consider the possibility of taking a multivitamin complex, especially if you have restrictions on nutrition or increased needs for certain nutrients.
- Doctors’ advice: Pay attention to the consumption of vitamin D, calcium, magnesium, vitamin B12 and folic acid, since the deficiency of these nutrients is often found after 40 years. Consult a doctor before taking any additives.
- Example: Every day use 5-7 servings of fruits and vegetables of different colors.
Water – hydration for optimal functioning of the body: Water is necessary to maintain hydration, normal operation of organs and systems, as well as to remove toxins from the body. After 40 years, a feeling of thirst can be dull, so it is important to deliberately monitor the consumption of fluid.
- Recommendations: Drink at least 2-3 liters of water per day, depending on the level of physical activity and climate. Use water during the day, not just when you feel thirsty.
- Doctors’ advice: Replace sweet drinks with water, herbal tea or unsweetened coffee. Use products with a high water content, such as cucumbers, watermelons and citrus fruits.

2. Physical activity: movement – life after 40

Regular physical activity is one of the most important factors for maintaining health and recovery after 40 years. It helps strengthen muscles and bones, improve the cardiovascular system, control weight, reduce the risk of chronic diseases and improve mood.

Aerobic exercises – heart health and endurance: Aerobic exercises (running, walking, swimming, cycling) strengthen the cardiovascular system, improve endurance and help burn calories.
- Recommendations: Strive for the implementation of at least 150 minutes of moderate intensity of aerobic exercises per week, or 75 minutes of intensive intensity of aerobic exercises per week. Divide activity into several classes during the week.
- Doctors’ advice: Start with small loads and gradually increase the intensity and duration of training. Consult a doctor before starting new training programs, especially if you have any diseases.
- Example: Fast walking 30 minutes a day, swimming 2 times a week, cycling on the weekend.
Power training – strengthening muscles and bones: Power training (weight lifting, exercises with its own weight, the use of elastic ribbons) strengthen muscles and bones, improve metabolism and help maintain physical shape.
- Recommendations: Perform strength training 2-3 times a week, working on all the main muscle groups (legs, back, chest, shoulders, arms). Use weight that allows you to perform 8-12 repetitions in each approach.
- Doctors’ advice: Start with exercises with your own weight and gradually proceed to exercises with weights. Contact the coach to obtain instructions on the correct technique of performing exercises to avoid injuries.
- Example: Squats, attacks, push -ups, pull -ups, exercises with dumbbells.
Flexibility exercises – improvement of mobility and prevention of injuries: Exercises for flexibility (stretching, yoga, pilates) improve joint mobility, reduce the risk of injuries and help relax.
- Recommendations: Perform flexibility exercises daily or several times a week. Care in each position for 15-30 seconds, feeling a slight stretching of muscles.
- Doctors’ advice: Stretch after training when the muscles are warmed up. Avoid sudden movements and do not stretch to pain.
- Example: Stretching the muscles of the legs, back, shoulders, neck.
Balance exercises – prevention of falls and improving coordination: Exercises for balance (stand on one leg, exercises on an unstable surface) improve coordination and reduce the risk of falls, which is especially important after 40 years.
- Recommendations: Perform the balance exercises several times a week. Start with simple exercises and gradually move on to more complicated.
- Doctors’ advice: Use support if it is difficult for you to hold your balance. Gradually reduce the support as the balance improves.
- Example: Standing on one leg, walking in a straight line, exercises on a balancing platform.
Individual approach – adaptation to needs and capabilities: It is important to adapt the program of physical activity to your needs and capabilities. Consider your level of physical training, health status and the availability of any restrictions.
- Recommendations: Consult a doctor or physiotherapist to develop an individual training program. Start with small loads and gradually increase them as the physical shape improves.
- Doctors’ advice: Listen to your body and do not overdo it. Give yourself time to restore after training. If you felt pain, stop the exercise and consult a doctor.

3. Dream – restoration and rebooting of the body

Dream plays an important role in the process of recovery after 40 years. During sleep, the body is restored after physical and mental stress, the immune system is strengthened and memory and concentration improves.

Sleep duration-at least 7-8 hours a day: Most people after 40 years need at least 7-8 hours of sleep per day for optimal recovery.
- Recommendations: Try to go to bed and get up at the same time every day, even on the weekend, to establish a regular sleep mode.
- Doctors’ advice: If you have problems with sleep, consult a doctor to identify possible reasons and get recommendations for improving sleep.
The quality of sleep is a deep and continuous dream: It is important not only the amount of sleep, but also its quality. Deep and continuous sleep is necessary for the full restoration of the body.
- Recommendations: Create comfortable sleeping conditions: a dark, quiet and cool room. Use a convenient mattress and pillow.
- Doctors’ advice: Avoid the use of caffeine and alcohol before bedtime. Limit the use of electronic devices (phones, tablets, computers) before bedtime, since blue light from the screens can violate the production of melatonin, sleep hormone.
Rituals before going to bed – relaxation and preparation for sleep: Create rituals before going to bed that will help you relax and prepare for sleep.
- Recommendations: Take a warm bath or shower, read the book, listen to calm music, make easy stretching or meditation.
- Doctors’ advice: Avoid hard work or viewing stimulating programs before bedtime.
Treatment of sleep disorders – appeal to a specialist: If you have serious sleep disturbances, such as insomnia or sleep apnea, consult a doctor or sleep specialist for diagnosis and treatment.
- Recommendations: Keep a sleep diary to track your sleep habits and identify possible factors affecting the quality of sleep.
- Doctors’ advice: Follow the doctor’s recommendations for the treatment of sleep disturbances that may include a change in lifestyle, cognitive-behavioral therapy or drug treatment.

4. Stress management: calm and harmony

Stress is an integral part of life, but chronic stress can negatively affect health and slow down the recovery process after 40 years. It is important to learn how to manage stress and find ways to relax and recovery.

Relaxation techniques – reducing stress levels: Relaxation techniques, such as meditation, deep breathing, progressive muscle relaxation and autogenic training, help reduce stress levels and improve well -being.
- Recommendations: Practice relaxation techniques daily or several times a week. Select the technique that suits you and use it regularly.
- Doctors’ advice: There are numerous online resources and mobile applications that can help you learn relaxation techniques.
Physical activity is a natural antidepressant: Physical activity is a great way to relieve stress and improve mood. During physical activity, endorphins are produced, which have an analgesic and antidepressant effect.
- Recommendations: Do physical activity that you like and do it regularly. Even a short walk in the fresh air can help relieve stress.
- Doctors’ advice: Combine physical activity with relaxation techniques to achieve the maximum effect.
Social support – communication and mutual understanding: Communication with friends, family and colleagues, as well as participation in social groups and events, can help reduce stress and improve well -being.
- Recommendations: Maintenance with people who are dear to you, and share your experiences with them. Feel free to seek help if you need it.
- Doctors’ advice: Participation in volunteer activities can give you a sense of satisfaction and help you get away from your own problems.
Hobbies and interests – distraction from problems: Hobbies and interests can help to distract from problems, relax and enjoy.
- Recommendations: Find the hobby that you like and devote time to him regularly. It can be reading, drawing, music, gardening, cooking or something else.
- Doctors’ advice: New impressions and teaching new skills can stimulate the brain and improve cognitive functions.
Appeal to a specialist – professional assistance: If you cannot cope with stress yourself, contact a psychologist or psychotherapist to receive professional assistance.
- Recommendations: Feel free to seek help if you feel that you need it. A psychologist or psychotherapist can help you understand the causes of stress and teach you effective ways to manage them.
- Doctors’ advice: Cognitive-behavioral therapy (KPT) is an effective method of treating stress, anxiety and depression.

5. Hormonal health: balance and harmony

After 40 years, hormonal changes occur in the body, which can affect physical and mental health, as well as the recovery process. It is important to monitor hormonal health and take measures to maintain hormonal balance.

Women’s health – menopause and perimenopause: In women, after 40 years, the period of perimenopause begins, which is characterized by a decrease in the level of estrogen and progesterone. This can lead to various symptoms, such as the ebbs of heat, night sweating, sleep disturbances, mood changes, the dry vagina and a decrease in libido.
- Recommendations: Discuss with the doctor possible treatment of symptoms of menopause, such as hormonal therapy, phytoestrogens, antidepressants and other drugs.
- Doctors’ advice: Maintain a healthy lifestyle, including proper nutrition, regular physical activity, sufficient sleep and stress management.
Male Health – Andropauza (Male Climax): In men, after 40 years, the level of testosterone may gradually decrease, which can lead to various symptoms, such as decreasing libido, fatigue, decreased muscle mass, increased fat mass, sleep disturbance and mood changes.
- Recommendations: Discuss with the doctor possible treatment of Andropauza symptoms, such as replacement therapy with testosterone, a change in lifestyle and treatment of concomitant diseases.
- Doctors’ advice: Maintain a healthy lifestyle, including proper nutrition, regular physical activity, sufficient sleep and stress management.
Thyroid gland – metabolism regulator: The thyroid gland plays an important role in the regulation of metabolism and energy. After 40 years, the risk of developing thyroid diseases, such as hypothyroidism (decrease in thyroid function) and hyperthyroidism (increased thyroid function), increases.
- Recommendations: Regularly undergo a thyroid examination, especially if you have symptoms, such as fatigue, weight change, sleep disturbance, mood change, dry skin and hair loss.
- Doctors’ advice: Treatment of thyroid diseases usually includes taking hormonal drugs that help restore the normal function of the thyroid gland.
The adrenal glands – a reaction to stress: The adrenal glands produce hormones that help the body respond to stress. Chronic stress can lead to depletion of the adrenal glands and a decrease in their function, which can manifest itself in the form of fatigue, weakness, reduction of immunity and other symptoms.
- Recommendations: Manage stress, follow the daily routine, get enough sleep, eat correctly and engage in physical activity.
- Doctors’ advice: In some cases, a treatment aimed at supporting the adrenal glands may be required, such as taking adaptogens, vitamins and minerals.
Consultation with an endocrinologist – a professional assessment: Regular consultation with an endocrinologist can help identify hormonal disorders at an early stage and take measures to correct them.
- Recommendations: Pass regular examinations that include blood tests for hormones, and discuss with the doctor any symptoms that bother you.
- Doctors’ advice: Early detection and treatment of hormonal disorders can help prevent the development of serious diseases and improve the quality of life.

6. Prevention of diseases: warning – better treatment

After 40 years, the risk of developing various diseases, such as cardiovascular diseases, diabetes, cancer, osteoporosis and others, increases. It is important to take measures to prevent these diseases and identify them at an early stage.

Regular medical examinations – early diagnosis: Regular medical examinations, including general blood and urine tests, measurement of blood pressure, electrocardiogram (ECG), fluorography (or chest x -ray), mammography (for women) and other studies, help to detect diseases at an early stage when treatment is most effective.
- Recommendations: Follow the recommendations of the doctor in frequency and volume of medical examinations.
- Doctors’ advice: Do not ignore any symptoms that bother you, and consult a doctor for consultation and examination.
Vaccination – protection against infections: Vaccination helps to protect the body from infectious diseases, such as flu, pneumococcal infection, tetanus, diphtheria and others.
- Recommendations: Discuss with the doctor the need for vaccination and revaccination.
- Doctors’ advice: Vaccination is especially important for people with weakened immunity and chronic diseases.
Cancer screening – early detection: Cancer screening, including mammography (for women), colonoscopy (for men and women), a dog test (for men) and other studies, helps to identify cancer at an early stage when treatment is most effective.
- Recommendations: Follow the recommendations of the doctor in frequency and volume of cancer screening.
- Doctors’ advice: Early detection of cancer can save life.
A healthy lifestyle – reducing the risk of diseases: A healthy lifestyle, including proper nutrition, regular physical activity, sufficient sleep, stress management, refusal of smoking and moderate alcohol consumption, helps reduce the risk of various diseases.
- Recommendations: Adhere to a healthy lifestyle throughout life.
- Doctors’ advice: Even small changes in lifestyle can have a significant effect on health.
Prevention of osteoporosis – bone health: Osteoporosis is a disease that is characterized by a decrease in bone density and increasing risk of fractures. For the prevention of osteoporosis, it is important to use a sufficient amount of calcium and vitamin D, engage in physical activity, especially exercises with burden, and avoid smoking and abuse of alcohol.
- Recommendations: Discuss with the doctor the need to take calcium and vitamin D.
- Doctors’ advice: Regular measurements of bone density (densitometry) help to detect osteoporosis at an early stage and begin treatment.

7. Cognitive function: maintaining clarity of the mind

After 40 years, it is important to pay attention to maintaining cognitive function, that is, memory, attention, thinking and other mental abilities. With age, the cognitive function can decrease, but there are ways to slow down this process and maintain clarity of the mind for many years.

Brain training – the development of cognitive skills: Brain training, including the solution of puzzles, crosswords, the study of foreign languages, reading books and other intellectual classes, helps to develop cognitive skills and maintain the brain in an active state.
- Recommendations: Choose classes that are interesting to you and stimulate your brain.
- Doctors’ advice: Regular brain training can help improve memory, attention, thinking and other cognitive functions.
Physical activity – improving blood circulation in the brain: Physical activity improves blood circulation in the brain and promotes the delivery of oxygen and nutrients to nerve cells.
- Recommendations: Take physical activity regularly, at least 30 minutes a day.
- Doctors’ advice: Aerobic exercises are especially useful for improving cognitive function.
Proper nutrition – nutrition for the brain: Proper nutrition, rich in antioxidants, omega-3 fatty acids, vitamins and minerals, is necessary for the health of the brain and maintaining cognitive function.
- Recommendations: Use a variety of fruits, vegetables, berries, greens, fatty fish, nuts and seeds.
- Doctors’ advice: Limit the consumption of sugar, processed products and trans fats, which can negatively affect the health of the brain.
Sufficient sleep – restoration and consolidation of memory: A sufficient sleep is necessary for the restoration and consolidation of memory. During sleep, the brain processes and saves information received during the day.
- Recommendations: Try to sleep at least 7-8 hours a day.
- Doctors’ advice: Observe sleep mode and create comfortable sleeping conditions.
Social activity – communication and stimulation of the brain: Social activity, communication with friends, family and colleagues, participation in social groups and events, helps stimulate the brain and maintain cognitive function.
- Recommendations: Maintain contact with people who are dear to you and participate in social events.
- Doctors’ advice: Loneliness and social isolation can negatively affect cognitive function.
Stress management – a decrease in the negative effect on the brain: Chronic stress can negatively affect the brain and worsen cognitive function.
- Recommendations: Learn to manage stress using relaxation, physical activity, social support and other methods.
- Doctors’ advice: Contact a specialist if you cannot cope with stress yourself.
Regular cognitive check checks – early diagnosis: Regular checks of cognitive function, such as memory, attention and thinking tests, help to identify a decrease in cognitive function at an early stage and take measures to correct it.
- Recommendations: Discuss with the doctor the need to conduct cognitive function checks.
- Doctors’ advice: Early diagnosis and treatment of cognitive impairment can help slow down the progression of dementia.

Recovery after 40: Doctors’ advice

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