Prevention of diseases after 40: checklist-full guidance for health and longevity
I. Cardiovascular system: the main priority
After 40 years, the risks of cardiovascular diseases (SVD) increase significantly. This is due to natural age -related changes in the body, way of life and genetic predisposition. The prevention of the CVD should be one of the main priorities.
A. Control of blood pressure:
- Regular measurements: Arterial pressure (blood pressure) must be measured regularly, at least once a year, even in the absence of symptoms. The ideal indicator is below 120/80 mm Hg. Art. With increased indicators, consult a doctor to diagnose and prescribe treatment. Household monitoring can be useful for tracking changes during the day and providing a more complete picture to the doctor. It is recommended to keep a measurement diary.
- Life change change:
- Salt consumption decrease: Excessive salt consumption helps to increase blood pressure. It is recommended to limit salt consumption up to 5 grams per day. Read the labels of products carefully, since salt is often added to processed and canned products.
- Healthy diet: Diet, rich in fruits, vegetables, whole grain products and low -fat sources of protein, helps reduce blood pressure. It is important to limit the consumption of saturated and trans fats contained in red meat, fried foods and processed products.
- Regular physical exercises: Regular physical activity, such as walking, running, swimming or riding a bicycle, helps to reduce blood pressure and improve the overall state of health. It is recommended to engage in physical exercises of moderate intensity of at least 150 minutes a week or intense exercises of at least 75 minutes a week.
- Maintaining a healthy weight: Excess weight and obesity increase the risk of increased blood pressure. Weight loss even by several kilograms can significantly improve blood pressure.
- Alcohol use restriction: Excessive alcohol consumption can increase blood pressure. It is recommended to limit alcohol consumption to one drink per day for women and up to two drinks per day for men.
- Refusal of smoking: Smoking damages blood vessels and increases the risk of increased blood pressure. Refusal of smoking is one of the most important steps that can be taken to improve heart health.
- Stress management: Chronic stress can help increase blood pressure. It is important to learn how to cope with stress with the help of methods such as meditation, yoga, deep breathing or spending time in nature.
- Medication: If a change in lifestyle is not enough to control blood pressure, the doctor may prescribe drug treatment. There are several types of drugs that can be used to reduce blood pressure, including diuretics, beta-blockers, ACE inhibitors, angiotensin II receptors and calcium channel blockers. It is important to take medicines in accordance with the instructions of the doctor and regularly visit the doctor to monitor the effectiveness of treatment.
B. Cholesterol level control:
- Lipidogram: Regular conducting lipidograms (blood tests for cholesterol) is necessary to assess the risk of the development of SVD. The lipidogram includes the measurement of total cholesterol, low -density lipoprotein cholesterol (LDL, “bad” cholesterol), high density lipoprotein cholesterol (LDL, “good” cholesterol) and triglycerides.
- Target values: The target values of cholesterol depend on the individual risk of the development of the CVD. As a rule, it is recommended to maintain the level of LDL cholesterol below 100 mg/DL, and for people with a high risk of SVD – below 70 mg/DL. The level of HDL cholesterol should be higher than 40 mg/DL for men and above 50 mg/DL for women. The level of triglycerides should be below 150 mg/DL.
- Life change change:
- Healthy diet: A low content of saturated and trans fats, as well as rich in fiber, helps to reduce LDL cholesterol. It is recommended to consume more fruits, vegetables, whole grain products, legumes and low -fat protein sources.
- Regular physical exercises: Regular physical exercises help increase the level of HDL cholesterol and reduce LDL cholesterol.
- Maintaining a healthy weight: Excess weight and obesity increase the level of LDL cholesterol and reduce the level of HDL cholesterol. Weight reduction can significantly improve cholesterol.
- Medication: If a change in lifestyle is not enough to control the level of cholesterol, the doctor may prescribe drug treatment. Statins are the most common drugs to reduce LDL cholesterol. Other drugs that can be used include ezetimib, PCSK9 inhibitors and fibrates. It is important to take medicines in accordance with the instructions of the doctor and regularly visit the doctor to monitor the effectiveness of treatment.
C. Control of blood sugar:
- Blood test for glucose: Regular blood test for glucose is necessary to detect type 2 diabetes (CD2) and pre -amiabet. A blood test for glucose can be carried out on an empty stomach or after eating. You can also analyze glycated hemoglobin (HBA1C), which shows the average blood sugar in the last 2-3 months.
- Risk factors: Risk factors for the development of SD2 include excess weight, obesity, family history SD2, a sedentary lifestyle, increased blood pressure, increased cholesterol and a history of diabetes.
- Symptoms: Symptoms of SD2 may include increased thirst, frequent urination, inexplicable weight loss, increased appetite, fatigue, blurry vision, slow healing of wounds and frequent infections.
- Life change change:
- Healthy diet: A low sugar diet and refined carbohydrates, as well as rich in fiber, helps to control the level of blood sugar. It is recommended to consume more fruits, vegetables, whole grain products, legumes and low -fat protein sources.
- Regular physical exercises: Regular physical exercises help improve insulin sensitivity and reduce blood sugar.
- Maintaining a healthy weight: Excess weight and obesity increase the risk of developing sd2. Weight reduction can significantly improve blood sugar.
- Medication: If a change in lifestyle is not enough to control the blood sugar, the doctor may prescribe drug treatment. There are several types of drugs that can be used for the treatment of SD2, including metformin, sulfonylmochevin, thiazolidindyons, DPP-4 inhibitors, SGLT2 inhibitors and insulin. It is important to take medicines in accordance with the instructions of the doctor and regularly visit the doctor to monitor the effectiveness of treatment.
D. Refusal of smoking:
Smoking is one of the main risk factors for the development of SVD, cancer, lung diseases and other serious diseases. Refusal of smoking is one of the most important decisions that can be made to improve health. There are various methods that can help quit smoking, including nicotin replacement therapy, medicines and consultations.
E. Moderate drinking of alcohol (or rejection of it):
Excessive alcohol consumption can increase blood pressure, triglycerides and the risk of CVD. It is recommended to limit alcohol consumption to one drink per day for women and up to two drinks per day for men. If you have risk factors for the development of SVD, it can be advisable to completely abandon alcohol consumption.
F. Stress Management:
Chronic stress can contribute to increasing blood pressure, cholesterol and the risk of SVD development. It is important to learn how to cope with stress using methods such as meditation, yoga, deep breath, spending time in nature or hobby.
II. Oncological diseases: early diagnosis – the key to success
After 40 years, the risk of developing cancer also increases. Regular screening examinations can help identify cancer at an early stage when it is most treated.
A. breast cancer:
- Mammography: Women over 40 are recommended to undergo mammography annually. Mammography is an X -ray examination of the mammary gland, which allows you to identify tumors at an early stage.
- Military gland self -examination: Women are recommended to regularly conduct a self-examination of the mammary gland to identify any changes, such as compaction, redness or discharge from the nipple.
- Clinical examination of the mammary gland: A regular clinical examination of the breast conducted by a doctor can also help identify breast cancer at an early stage.
B. Cancer of the uterus:
- PAP test: Women are recommended to regularly pass the papa test (papanicolau smear) to identify precancerous changes in the cervical cells. The frequency of the papa test depends on the age and medical history.
- Vaccination against HPV: Vaccination against the human papilloma virus (HPV) can help prevent cervical cancer, as well as other types of cancer associated with HPV.
C. Tolstoy Cancer:
- Colonoscopy: People over 45 years old are recommended to regularly undergo colonoscopy to identify polyps and other changes in the colon. Colonoscopy is a procedure in which a thin flexible tube with a camera is introduced into the colon at the end to examine the mucous membrane.
- Hidden blood analysis: The analysis of feces for hidden blood is a simple test that can help identify colon cancer at an early stage.
D. lung cancer:
- Low -dose computed tomography (NDC): For people with a high risk of developing lung cancer, such as smokers with great experience, it is recommended to pass the NDCT annually. NDCT is an X -ray study of lungs, which allows you to identify tumors at an early stage.
E. prostate cancer:
- Blood test for prostatic specific antigen (PSA): Men over 50 years old are recommended to discuss with the doctor the need to conduct blood tests for a dog to detect prostate cancer.
- Finger rectal study (at): With – this is a physical examination of the prostate gland, which can help identify prostate cancer at an early stage.
F. skin cancer:
- Self -examination of the skin: Regular self-examination of the skin to identify any new or changing moles or other skin lesions.
- Professional skin examination: Regular examination of the skin of a dermatologist to detect skin cancer at an early stage.
III. Bone system: prevention of osteoporosis
With age, bones become more fragile, which increases the risk of osteoporosis and fractures.
A. Bone density:
- Dencitometry (DEXA): Women after menopause and men over 70 years old are recommended to regularly undergo densitometry for measuring bone density.
- Risk factors: Risk factors for the development of osteoporosis include female gender, elderly age, family history of osteoporosis, low body weight, insufficient consumption of calcium and vitamin D, inactive lifestyle, smoking and excessive alcohol consumption.
B. Calcium and vitamin D:
- Calcium consumption: It is recommended to use enough calcium to maintain bone health. Adults aged 19-50 years are recommended to use 1000 mg of calcium per day, and adults over 50 years old-1200 mg of calcium per day.
- Vitamin D: Vitamin D helps the body absorb calcium. It is recommended to use a sufficient amount of vitamin D to maintain bone health. Adults aged 19-70 years are recommended to use 600 IU vitamin D per day, and adults over 70 years old-800 IU vitamin D per day.
- Sources of calcium and vitamin D: Good calcium sources include dairy products, green leafy vegetables and enriched products. Good sources of vitamin D include oily fish, egg yolks and enriched products. You can also take calcium and vitamin D.
C. Physical exercises:
- Exercises with weight load: Exercises with weight load, such as walking, running, dancing and lifting weights, help strengthen the bones and prevent osteoporosis.
- Exercise of equilibrium: Equilibrium exercises, such as tai-chi and yoga, help improve balance and reduce the risk of falls.
D. Prevention of falls:
- Risk assessment of falls: The risk assessment of the falls carried out by the doctor can help identify the risk factors for falling and develop strategies to prevent falls.
- Safe atmosphere of the house: Ensuring the safe atmosphere of the house, for example, removing obstacles from the floor, installing handrails in the bathroom and using non -slip mats, can help prevent falling.
IV. Vision and hearing: preservation of feelings
With age, vision and hearing can worsen. Regular visions of vision and hearing can help identify problems at an early stage and take measures to correct them.
A. Vision:
- Regular examinations by an ophthalmologist: It is recommended to regularly undergo examinations at an ophthalmologist to detect glaucoma, cataracts, age -related macular degeneration and other eyes of the eyes.
- Eye Protection from the Sun: Wear sunglasses with ultraviolet radiation protection to protect your eyes from damage to the sun.
- Healthy diet: Eat food rich in antioxidants such as Luthein and Zeaxantin, which can help protect the eyes from age -related macular degeneration.
B. Hearing:
- Regular hearing checks by the audiologist: It is recommended to regularly undergo hearing checks by an audiologist to identify hearing loss.
- Hearing protection from loud noise: Avoid loud noise and use hearing protection products, such as Berushi or headphones, when working in a noisy environment.
- Seek medical help with hearing loss: If you notice a hearing loss, seek medical help. Hearing aids can help improve hearing and quality of life.
V. Vaccination: infections protection
Vaccination helps to protect against various infectious diseases. It is recommended to discuss with the doctor the need to vaccinate against influenza, pneumococcal infection, girling, tetanus, diphtheria, whooping cough and other diseases.
A. Gripp: An annual flu vaccination is recommended for all people over 6 months.
B. Pneumococcal infection: Vaccination against pneumococcal infection is recommended for people over 65 years old and people with certain diseases.
C. Oppositing lichen: Vaccination against enclosing lichen is recommended for people over 50 years of age.
D. champion, diphtheria, whooping cough: Revaccination against tetanus, diphtheria and pertress is recommended every 10 years.
VI. Mental health: Caring for the mind
Caring for mental health is as important as caring for physical health.
A. Stress and Trevo:
- Stress management: Find the ways of managing stress, such as meditation, yoga, physical exercises or spending time in nature.
- Seek professional help: If you experience chronic stress or anxiety, seek professional help to a psychologist or psychiatrist.
B. Depression:
- Symptoms of depression: Symptoms of depression may include a constant feeling of sadness, a loss of interest in your favorite activities, a change in appetite or sleep, fatigue, difficulties with concentration of attention and thoughts of death.
- Seek professional help: If you experience symptoms of depression, seek professional help to a psychologist or psychiatrist.
C. Cognitive functions:
- Maintaining brain activity: Support the brain activity by solving puzzles, reading books, studying new skills or participating in social events.
- Follow your health: Follow your physical health, as physical health affects cognitive functions.
VII. Nutrition and lifestyle: the basis of health
Healthy nutrition and lifestyle play an important role in the prevention of diseases after 40 years.
A. Healthy diet:
- Fruits and vegetables: Use a lot of fruits and vegetables.
- Whole grain products: Choose whole grain products instead of refined.
- Low -fat sources of protein: Use low -fat protein sources such as fish, bird, legumes and tofu.
- Restriction of saturated and trans fats: Limit the use of saturated and trans fats contained in red meat, fried foods and processed foods.
- Restriction of added sugar: Limit the use of added sugar contained in sweet drinks, sweets and baking.
- A sufficient amount of fiber: Use a sufficient amount of fiber contained in fruits, vegetables, whole grain products and legumes.
B. Physical activity:
- Regular exercises: Take physical exercises of moderate intensity of at least 150 minutes a week or intense exercises of at least 75 minutes a week.
- A variety of exercises: Include various types of exercises in your training program, such as cardio, strength training and flexibility exercises.
C. Dream:
- Sufficient amount of sleep: Try to sleep 7-8 hours a day.
- Regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
D. Weight management:
- Maintaining a healthy weight: Maintain healthy weight with a healthy diet and regular physical exercises.
- Avoid sharp diets: Avoid sharp diets, as they can be harmful to health.
VIII. Regular medical examinations: The importance of prevention
Regular medical examinations with a doctor are an important part of the prevention of diseases after 40 years.
A. General inspection: Regular general examinations in a doctor allow you to identify various diseases at an early stage.
B. Blood and urine tests: Blood and urine tests help evaluate the general state of health and identify various diseases.
C. Discussion with a doctor: Discuss your individual risk factors for the development of diseases and develop a plan for preventive measures.
IX. Additional tips:
- Follow your emotional state: Try to maintain a positive mood and avoid stressful situations.
- Do your favorite thing: Find a hobby or a lesson that brings you pleasure.
- Communicate with friends and family: Maintain social ties with friends and family.
- Travel: Travel can help expand the horizons and get new impressions.
- Learn the new: Learn new skills and develop your interests.
- Help others: Assistance to others can bring satisfaction and increase self -esteem.
- Be active: Try to remain active and involved in society.
- Live a full life: Enjoy every day and strive for harmony in all areas of life.
X. Check list of preventive measures after 40 years:
- Cardiovascular system:
- Regular measurements of blood pressure.
- Cholesterol level control.
- Blood sugar control.
- Refusal of smoking.
- Moderate drinking of alcohol (or rejection of it).
- Stress management.
- Oncological diseases:
- Mammography (for women).
- Pap test (for women).
- Colonoscopy.
- Low -like computed tomography of the lungs (for people with a high risk of developing lung cancer).
- Blood test for prostatic specific antigen (PSA) (for men).
- Self -examination of the skin.
- Bone system:
- Densitometry (DEXA) (for women after menopause and men over 70).
- Consumption of a sufficient amount of calcium and vitamin D.
- Exercise with weight load.
- Prevention of falls.
- Vision and hearing:
- Regular examinations by an ophthalmologist.
- Regular hearing checks by the audiologist.
- Vaccination:
- Vaccination against influenza.
- Vaccination against pneumococcal infection.
- Vaccination against enclosing lichen.
- Revaccination against tetanus, diphtheria and pertussis.
- Mental health:
- Stress and anxiety management.
- Seek professional help in depression.
- Maintaining brain activity.
- Nutrition and lifestyle:
- Healthy diet.
- Regular physical activity.
- A sufficient amount of sleep.
- Weight management.
- Regular medical examinations:
- General inspection.
- Blood and urine tests.
- Discussion with a doctor of your individual risk factors for the development of diseases and the development of a plan of preventive measures.
This comprehensive checklist and guide provide a roadmap for maintaining optimal health and preventing disease after the age of 40. Remember to consult with your healthcare provider to personalize this plan based on your individual needs and risk factors.