How to stay energetic in 60+

How to remain energetic in 60+: the full guide to preserve life force and health

The age of 60+ is not a sunset of life, but the time of new opportunities, travel, hobbies and recesses that it really brings joy. However, in order to enjoy these opportunities, it is important to maintain a high level of energy and vitality. With age, physiological changes are inevitable, but their influence on your energy can be minimized with the help of a correct lifestyle. This comprehensive guide will provide you with practical strategies and scientifically sound tips on how to remain energetic and healthy 60 years old and older.

I. Power: The foundation of your energy

Proper nutrition is the cornerstone of health and energy at any age, but especially important after 60 years. With age, metabolism slows down, the need for calories is reduced, and the need for certain nutrients, on the contrary, increases.

A. Macronutrients: balanced consumption for stable energy

1. Protein: building material for muscles and energy.

   • Importance: With age, muscle mass (sarcopenia) loss occurs. Sufficient protein consumption is necessary to maintain muscle mass, strength and, as a result, energy. Protein also contributes to a feeling of satiety, which helps to control weight.
   • Recommendations: The recommended daily protein norm for the elderly is 1.0-1.2 grams per kilogram of body weight, which is higher than that of younger people. If there are certain diseases (for example, renal failure), it is necessary to consult a doctor.
   • Sources: Low -fat meat (chicken, turkey, fish), eggs, low -fat dairy products (yogurt, cottage cheese), legumes (lentils, chickpeas, beans), tofu, film, nuts and seeds.
   • Council: Divide protein consumption evenly during the day. Add protein products to each meal. Consider the possibility of using protein cocktails or bars to replenish protein deficiency, especially after training. Pay attention to easily digestible protein sources, such as fish and eggs, if you have digestive problems.

2. Carbohydrates: energy source, choose the right ones.

   • Importance: Carbohydrates are the main source of energy for the body. However, it is important to choose the right carbohydrates in order to avoid sharp jumps of sugar in the blood and subsequent downturn of energy.
   • Recommendations: Give preference to complex carbohydrates with a high fiber content, such as whole -grain products (brown rice, oatmeal, film, whole grain bread), fruits, vegetables and legumes. Limit the consumption of simple carbohydrates (white bread, pasta made of white flour, sweets, carbonated drinks), which are quickly digested and lead to fluctuations in blood sugar.
   • Sources: Oatmeal, brown rice, film, whole grain bread, fruits (apples, bananas, berries), vegetables (broccoli, spinach, carrots), legumes (lentils, chickpeas, beans).
   • Council: Carefully read the labels of products to determine the content of fiber and sugar. Choose products with a high fiber content and low sugar added. Limit the consumption of fruit juices that contain a lot of sugar and little fiber. Prepare homemade granola with oatmeal, nuts and seeds instead of a purchased one, which often contains a lot of sugar.

3. Fat: indispensable for health and energy.

   • Importance: Fats are necessary for the health of the brain, hormonal balance and the absorption of fat -soluble vitamins. However, it is important to choose the right types of fats.
   • Recommendations: Give preference to unsaturated fats, such as mono-saturated (olive oil, avocados, nuts) and polyunsaturated (fish, rich omega-3 fatty acids, flax seeds, walnuts). Limit the consumption of saturated fats (fatty meat, dairy products with a high fat content) and avoid trans fats (margarine, fried products).
   • Sources: Olive oil, avocados, nuts (almonds, walnuts), seeds (linen, chia), oily fish (salmon, sardines, tuna), vegetable oils (sunflower, soybean).
   • Council: Use olive oil for cooking and salad dressing. Eat avocado in moderate quantities. Include fatty fish 2-3 times a week in your diet. Sprinkle salads with flax or chia seeds. Limit the consumption of fried products and processed products containing trans fats.

B. Micronutrients: vitamins and minerals for the optimal function of the body

1. Vitamin D: It is necessary for the health of bones, immune system and energy.

   • Importance: With age, the body’s ability to synthesize vitamin D decreases. Vitamin D deficiency can lead to fatigue, weakness and increased risk of fractures.
   • Recommendations: The recommended daily vitamin D for the elderly is 800-1000 IU. Consult a doctor to determine the level of vitamin D in the blood and adjust the dosage.
   • Sources: Bold fish (salmon, sardines), egg yolks, enriched products (milk, juice), sunlight. Consider the possibility of taking vitamin D additives, especially in the winter months.
   • Council: Spend the time in the sun in the safe time of the day (in the morning or in the evening), using sunscreen to protect the skin.

2. Vitamin B12: It is necessary for the health of the nervous system, the formation of red blood cells and energy.

   • Importance: With age, the body’s ability to absorb vitamin B12 from food decreases. Vitamin B12 deficiency can lead to fatigue, weakness, numbness and tingling in the arms and legs.
   • Recommendations: The recommended daily vitamin B12 is 2.4 μg. Consult a doctor to determine the level of vitamin B12 in the blood and adjust the dosage.
   • Sources: Meat, fish, eggs, dairy products, enriched products (cereals). Consider the possibility of taking vitamin B12 additives, especially if you are a vegetarian or vegan.
   • Council: Eat products rich in vitamin B12 regularly. Consider the possibility of taking the additives of the sublingual (sublingual) vitamin B12, which is better absorbed.

3. Calcium: It is necessary for the health of bones and teeth.

   • Importance: With age, bones become more fragile, which increases the risk of osteoporosis and fractures.
   • Recommendations: The recommended daily calcium rate for women over 50 and men over 70 is 1200 mg.
   • Sources: Dairy products (milk, yogurt, cheese), leaf green vegetables (cabbage, spinach), enriched products (juices, cereals), almonds. Consider the possibility of taking calcium additives if you do not get enough calcium from food.
   • Council: Choose dairy products with low fat. Eat leaf green vegetables regularly. Take calcium additives with vitamin D for better absorption.

4. Magnesium: It is necessary for the health of muscles, the nervous system and the regulation of blood sugar.

   • Importance: Magnesium deficiency can lead to fatigue, muscle seizures and sleep disturbances.
   • Recommendations: The recommended daily magnesium rate for men is 420 mg, for women – 320 mg.
   • Sources: Leaf green vegetables (spinach, cabbage), nuts (almonds, cashews), seeds (pumpkin, chia), whole grain products (brown rice, film), legumes (beans, lentils).
   • Council: Eat products rich in magnesium regularly. Consider the possibility of taking magnesium additives if you have muscle cramps or sleep disturbances. Epsom salt (magnesium sulfate) in the bath can help relax muscles.

5. Iron: It is necessary for the formation of red blood cells and the transportation of oxygen.

   • Importance: Iron deficiency can lead to fatigue, weakness and shortness of breath.
   • Recommendations: The recommended daily iron rate for men and women after menopause is 8 mg.
   • Sources: Red meat, poultry, fish, legumes (lentils, beans), leaf green vegetables (spinach), enriched products (cereals).
   • Council: Use products rich in iron, along with products rich in vitamin C, for better assimilation of iron. Avoid the use of tea and coffee during eating, as they can prevent the absorption of iron.

C. Hydratation: the key to energy and good health

1. Importance: With age, a feeling of thirst can decrease, which increases the risk of dehydration. Dehydration can lead to fatigue, dizziness, constipation and deterioration of cognitive functions.
2. Recommendations: Try to drink at least 8 glasses of water per day. Increase fluid intake in hot weather or during physical exercises.
3. Sources: Water, herbal teas, fruits and vegetables with a high water content (cucumbers, watermelon, celery).
4. Council: Wear a bottle of water with you and drink it during the day. Install reminders on the phone to drink water. Eat fruits and vegetables with a high water content. Avoid the use of sweet drinks that can lead to dehydration.

D. Other important aspects of food:

1. Limit the consumption of processed products: Producted products often contain a lot of sugar, salt and harmful fats that can worsen your health and energy level.
2. Eat regularly: Passing meals can lead to sharp jumps of blood sugar and subsequent downturn of energy. Try to eat small, frequent meals during the day.
3. Limit alcohol consumption: Excessive alcohol consumption can lead to fatigue, sleep disturbances and other health problems.
4. Consult with a nutritionist: A nutritionist can help you develop an individual food plan that takes into account your needs and health status.

II. Physical activity: support the body in motion for greater energy

Regular physical activity is one of the most effective ways to increase energy levels, maintain health and prolong life 60 years and older.

A. Types of physical activity:

1. Aerobic exercises (cardio): Increase the frequency of heart contractions and breathing, improve the cardiovascular system and increase energy.

   • Examples: Walking, jogging, swimming, cycling, dancing.
   • Recommendations: At least 150 minutes of moderate intensity or 75 minutes of high intensity of aerobic exercises per week. Divide this time into several short sessions during the day.
   • Council: Start small and gradually increase the duration and intensity of exercises. Choose the types of activity that you like to make it easier to adhere to the training mode. Do with a friend or in a group to stay motivated.

2. Power training: They help to increase and maintain muscle mass, which is necessary for strength, energy and maintenance of metabolism.

   • Examples: Heavy lifting, the use of simulators, exercises with their own weight (push -ups, squats, attacks).
   • Recommendations: Take strength training at least 2 times a week, working on all the main muscle groups.
   • Council: Use light weight or resistance and gradually increase the load as you become stronger. Focus on the correct technique of performing exercises to avoid injuries. Consult with the coach to develop an individual program of strength training.

3. Exercises for flexibility and balance: They help improve flexibility, coordination and balance, which reduces the risk of falls.

   • Examples: Yoga, Pilates, Tai-Chi, stretching.
   • Recommendations: Take exercises for flexibility and balance several times a week.
   • Council: Stretch your muscles after training when they are warmed up. Focus on breathing and relaxing during stretching. Do yoga or Pilates under the guidance of an instructor.

B. Advantages of physical activity for people over 60:

1. Improving energy level: Physical activity can help increase energy level, improve mood and reduce stress.
2. Improving the health of the cardiovascular system: Physical activity can help reduce the risk of heart disease, stroke and high blood pressure.
3. Strengthening bones and muscles: Physical activity can help strengthen the bones and muscles, reduce the risk of osteoporosis and falls.
4. Improving cognitive functions: Physical activity can help improve memory, concentration and other cognitive functions.
5. Weight control: Physical activity can help burn calories and maintain healthy weight.
6. Improvement: Physical activity can help improve sleep quality.

C. Tips for the beginning of physical activity:

1. Consult a doctor: Before starting any new program of physical exercises, consult a doctor, especially if you have any diseases.
2. Start small: Do not try to do too much too quickly. Start with short sessions of moderate intensity and gradually increase the duration and intensity of exercises.
3. Find what you like: Choose the types of activity that you like to make it easier to adhere to the training mode.
4. Be consistent: Try to engage in physical activity regularly to get maximum health benefits.
5. Listen to your body: If you feel pain, stop the exercise and rest.

III. Sleep: Restoration and rebooting for energy

Quality sleep is necessary to restore the body, maintain energy and good health. With age, the structure of sleep may change, which can lead to difficulties with falling asleep, frequent awakening and a deterioration in the quality of sleep.

A. Sleep hygiene: Create conditions for calm sleep

1. Follow the mode: Go to bed and wake up at the same time every day, even on weekends.
2. Create a relaxing environment: Make sure your bedroom is dark, quiet and cool.
3. Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can interfere with falling asleep and worsen the quality of sleep.
4. Limit the time spent behind the screens before going to bed: Blue light emitted by the screens of electronic devices can suppress the production of melatonin, hormone that regulates sleep.
5. Contactly engage in physical activity: Physical activity can help improve the quality of sleep, but avoid intensive training immediately before bedtime.
6. Take a warm bath or shower before bedtime: Warm water can help relax the muscles and prepare the body for sleep.
7. Practice relaxing techniques: Meditation, yoga, deep breathing and progressive muscle relaxation can help reduce stress and improve sleep.

B. Elimination of the causes of sleep disturbance:

1. Discuss with the doctor: If you have problems with sleep, consult your doctor to exclude medical causes, such as sleep apnea, restless legs or chronic pains.
2. Pay attention to the drugs: Some drugs can cause insomnia. Discuss with your doctor the possible side effects of your drugs.
3. Control fluid consumption before bedtime: Limit fluid intake before bedtime to avoid frequent trips to the toilet at night.
4. Use white noise: White noise can help disguise other sounds and improve sleep quality.
5. Consider the possibility of using additives: Melatonin, valerian and chamomile can help improve sleep, but before applying them, consult a doctor.

C. The importance of daytime sleep:

1. Short daytime sleep: A short daytime sleep (20-30 minutes) can help increase energy level and improve mood.
2. Avoid long day sleep: Long daylight can interfere with night sleep.
3. Observe the time of daytime sleep: Try to sleep during the day at the same time every day.

IV. Stress management: reduce stress levels for greater energy

Chronic stress can deplete energy and negatively affect health. Learning to effectively manage stress is an important part of maintaining energy and health 60 years and older.

A. Stress management methods:

1. Meditation: Meditation can help reduce stress, improve concentration and increase a sense of well -being.
2. Yoga: Yoga combines physical exercises, breathing techniques and meditation, which can help reduce stress, improve flexibility and balance.
3. Tai-you: Tai-chi is a form of meditative gymnastics that can help reduce stress, improve balance and coordination.
4. Respiratory exercises: Deep breathing can help reduce stress and improve relaxation.
5. Natural walks: Conducting time in nature can help reduce stress levels, improve mood and increase energy.
6. Hobbies: Do the hobbies that you like to get distracted from stress and enjoy.
7. Social contacts: Spend time with friends and family to get support and feel connected.
8. Take breaks: Take breaks regularly during the day to relax and relax.
9. Manage your time: Learn to effectively manage your time to reduce the level of stress associated with overload.
10. Seek professional help: If you cannot cope with stress yourself, seek professional help to a psychologist or therapist.

B. The importance of positive thinking:

1. Focus on the positive aspects of life: Focus on the positive aspects of your life to improve mood and increase the level of energy.
2. Practice gratitude: Every day find time to thank you for what you have.
3. Avoid negative people and situations: Surround yourself with positive people and avoid situations that cause you stress.
4. Develop optimism: Believe in your abilities and that you will succeed.

V. Maintaining cognitive function: exercise your brain for greater clarity and energy

The cognitive function plays an important role in maintaining energy and general well -being. With age, cognitive functions can decrease, but with the help of the right strategies you can maintain and even improve them.

A. Exercises for the brain:

1. Decide puzzles and crosswords: Puzzles and crosswords help improve memory, concentration and problems of solving problems.
2. Play the Games for the brain: There are various games for the brain that can help improve memory, attention and other cognitive functions.
3. Read books and articles: Reading helps to improve the vocabulary, understanding of the read and cognitive functions.
4. Study new things: The study of new things helps to stimulate the brain and improve cognitive functions.
5. Take work: Take creative activities such as drawing, writing or music to stimulate the brain and improve cognitive functions.

B. Social interaction:

1. Communicate with friends and family: Social interaction helps stimulate the brain and improve cognitive functions.
2. Join clubs and groups: Join the clubs and groups that correspond to your interests to get acquainted with new people and stimulate the brain.
3. Volunteer activity: Volunteer activity helps stimulate the brain, improve social skills and feel useful.

C. A healthy lifestyle:

1. Proper nutrition: Proper nutrition is necessary for the health of the brain and cognitive functions.
2. Regular physical activity: Regular physical activity helps to improve blood circulation in the brain and cognitive functions.
3. Sufficient sleep: A sufficient sleep is necessary to restore the brain and cognitive functions.
4. Stress management: Stress control helps to protect the brain from damage and improve cognitive functions.

VI. Regular medical examinations: prevention and timely treatment

Regular medical examinations are necessary to maintain health and energy 60 years and older. Regular examinations allow you to identify and treat diseases in the early stages, which can prevent serious complications.

A. The importance of regular inspections:

1. Identification of diseases in the early stages: Regular examinations allow you to identify diseases in the early stages when it is easier to treat them.
2. Prevention of diseases: Regular examinations allow you to identify risk factors for diseases and take measures to prevent them.
3. Control of chronic diseases: Regular examinations allow you to control chronic diseases, such as diabetes, hypertension and cardiovascular diseases.
4. Vaccination: Regular vaccination helps to protect against infectious diseases.

B. Recommended examinations:

1. Annual medical examination: An annual medical examination includes a general examination, measurement of blood pressure, pulse and temperature, as well as a blood and urine test.
2. Cancer screening: Cancer screening includes mammography (for women), colonoscopy (for men and women), a dog test (for men) and other tests, depending on the age and risk factors.
3. Testing vision and hearing: Regular verification of vision and hearing helps to identify problems with vision and hearing and to adjust them in a timely manner.
4. Dental inspection: Regular dental examination helps to maintain the health of teeth and gums.
5. Vaccination: Regular vaccination includes flu vaccinations, pneumococcal infection, girdle herpes and other diseases.

VII. Acceptance of changes and adaptation: flexibility for conservation of energy

Inevitable changes in the body occur with age. The adoption of these changes and adaptation to them is an important part of maintaining energy and health.

A. Physical changes:

1. Loss of muscle mass: With age, muscle mass (sarcopenia) loss occurs. Regular strength training can help slow down or stop the loss of muscle mass.
2. Reducing bone density: With age, bones become more fragile (osteoporosis). Regular physical exercises and sufficient consumption of calcium and vitamin D can help strengthen the bones.
3. Visual and hearing deterioration: With age, vision and hearing can worsen. Regular vision and hearing inspections and timely correction help to compensate for these changes.
4. Slow down metabolism: With age, metabolism slows down. It is necessary to adapt your diet and the level of physical activity to these changes.

B. Emotional changes:

1. Retirement: Retirement is an important life stage that can cause both positive and negative emotions. It is important to plan your life after retirement and find new interests and classes.
2. Loss of loved ones: With age, people often lose their loved ones. It is important to have support from friends and family and seek professional help, if necessary.
3. Changing the role in the family: With age, the role of a person in the family may change. It is important to adapt to these changes and maintain a positive relationship with the family.
4. Search for the meaning of life: With age, people often ask about the meaning of life. It is important to find your meaning of life and engage in what brings joy and satisfaction.

C. Adaptation strategies:

1. Acceptance of changes: Take the changes that occur with your body and life.
2. Adaptation to changes: Adapt your lifestyle to these changes.
3. Preservation of a positive attitude: Keep a positive attitude and focus on the positive aspects of life.
4. Search for support: Look for support from friends and family.
5. Professional help: Seek professional help, if necessary.

VIII. Social ties: support and energy from communication

Social ties play an important role in maintaining energy, health and good health 60 years and older.

A. The importance of social ties:

1. Risk of depression: Social relations help reduce the risk of depression and improve mood.
2. Improving cognitive functions: Social relations help stimulate the brain and improve cognitive functions.
3. Strengthening the immune system: Social relations help strengthen the immune system and reduce the risk of diseases.
4. Life extension: Social ties help to extend life.

B. Ways to maintain social ties:

1. Communicate with friends and family: Regularly communicate with friends and family.
2. Join clubs and groups: Join the clubs and groups that correspond to your interests.
3. Volunteer activity: Engage in volunteer activities.
4. Take the events: Attend events such as concerts, exhibitions and lectures.
5. Use social networks: Use social networks to communicate with friends and family.
6. Engage with other people: Watch sports, dancing or other activities with other people.

IX. Spiritual well -being: Search for meaning and purpose for greater energy

Spiritual well -being is an important part of general well -being. The search for meaning and goals in life can help increase the level of energy, improve mood and strengthen health.

A. The importance of spiritual well -being:

1. Risk of depression: Spiritual well -being helps to reduce the risk of depression and improve mood.
2. Strengthening the immune system: Spiritual well -being helps to strengthen the immune system and reduce the risk of diseases.
3. Life extension: Spiritual well -being helps to prolong life.
4. Search for meaning and goals in life: Spiritual well -being helps to find meaning and goal in life.

B. Ways to maintain spiritual well -being:

1. Meditation: Meditation helps to calm the mind and find inner peace.
2. Prayer: Prayer helps to establish a connection with God or higher power.
3. Visiting religious services: Visiting religious services helps to strengthen faith and feel part of the community.
4. Volunteer activity: Volunteer activity helps to feel useful and make the world better.
5. Conducting time in nature: Conducting time in nature helps to feel a connection with nature and reassure the mind.
6. Reading spiritual literature: Reading spiritual literature helps to deepen the understanding of spiritual issues.
7. Take work: Take creative activities such as drawing, writing or music to express your feelings and emotions.

X. Search for help and support: do not be afraid to seek help when it is necessary

Feel free to seek help and support when necessary. There are various resources that can help you remain energetic and healthy at 60 years and older.

A. Sources of assistance and support:

1. Doctors: Doctors can help you maintain health and treat diseases.
2. Nutritionists: Nutritionists can help you develop an individual food plan.
3. Coaches: Coaches can help you develop an individual exercise program.
4. Psychologists and therapists: Psychologists and therapists can help you cope with stress and emotional problems.
5. Friends and family: Friends and family can provide you with emotional support.
6. Support groups: Support groups can provide you with the opportunity to communicate with other people who are faced with similar problems.
7. Social services: Social services can provide you with access to various resources, such as housing, meals and medical care.
8. Online resources: There are various online resources that can provide you with information and support.

Following these tips and adapting them to your individual needs, you can remain energetic, healthy and full of life 60 years and older. Age is just a number. Keep a positive attitude, actively participate in life and enjoy every moment!