Health secrets for women after 60

Health Secrets for women after 60: Encyclopedia of active longevity

Chapter 1: Hormonal changes and their effect on health

1.1 menopause: The beginning of the new chapter

Menopause, a natural biological process, marks the end of the reproductive period of a woman. Usually it occurs at the ages of 45 to 55 years, but can happen earlier or later. Officially, menopause is diagnosed after 12 months of lack of menstruation.

1.1.1 Physiological changes:

• Reduced estrogen levels: The main change during menopause is a sharp decrease in the production of estrogen ovaries. Estrogen plays an important role in many processes in the body, including the regulation of the menstrual cycle, bone health, cardiovascular system and brain.
• Reducing progesterone production: Progesterone, another important hormone, also decreases, which affects the uterine mucosa and can contribute to irregular menstruation during the period of perimenopause.
• Changes in the level of FSH and LH: The follicle -stimulating hormone (FSH) and luteinizing hormone (LH) produced by the pituitary gland increase in an attempt to stimulate the ovaries to the production of estrogen.

1.1.2 Symptoms of menopause:

Symptoms of menopause can vary by intensity and duration in different women. The most common symptoms include:

• Tucks: Sudden sensations of heat, often accompanied by redness of the skin and sweating.
• Night sweating: The tides arising at night, breaking sleep.
• Sleep disorders: Insomnia, difficulties with falling asleep and maintenance of sleep.
• Mood swings: Irritability, anxiety, depression.
• Dry vagina: Reducing the production of vaginal lubrication, leading to discomfort during intercourse.
• Libido decrease: Decrease in sex drive.
• Urination problems: Far urination, urinary incontinence.
• Changes in the skin and hair: Dry skin, thinning of hair.
• Weight gain: Slow down metabolism and a change in the distribution of adipose tissue.
• Problems with memory and concentration: Forgetfulness, distraction.

1.1.3 Management of symptoms of menopause:

There are many ways to manage symptoms of menopause, including:

• Hormonal therapy (GT): Hormone replacement therapy (ZGT) can facilitate many symptoms of menopause, such as ejections, night sweating and dry vagina. However, GT is associated with certain risks, so it should be discussed with a doctor in order to evaluate individual risks and advantages.
• Non -hormonal methods:
  • Phytoestrogens: Plant compounds that simulate the action of estrogen. Contained in soy products, red clover and other plants.
  • Acupuncture: It can help reduce tides and improve sleep.
  • Meditation and yoga: Help reduce stress and improve overall well -being.
  • Changes in the lifestyle:
    • Regular physical exercises: Improve sleep, mood and bone health.
    • Healthy nutrition: Rich in fruits, vegetables, whole grain products and low -fat protein.
    • Limiting caffeine and alcohol: They can aggravate the ebb and sleep disturbances.
    • Refusal of smoking: Smoking worsens the symptoms of menopause and increases the risk of cardiovascular diseases.

1.2 osteoporosis: bone strengthening

Osteoporosis is a disease characterized by a decrease in bone density, which leads to increased risk of fractures. A decrease in estrogen levels during menopause significantly accelerates the loss of bone mass.

1.2.1 Risk factors of osteoporosis:

• Age: The risk of osteoporosis increases with age.
• Floor: Women are more prone to osteoporosis than men.
• Family history: The presence of osteoporosis in relatives.
• Breed: White and Asian women have a higher risk of osteoporosis.
• Early menopause: Menopause, which has come up to 45 years.
• Low weight: The body mass index (BMI) is less than 19.
• Disadvantage of calcium and vitamin D: Important to bone health.
• Smoking: The density of bone tissue worsens.
• Excessive drinking: Can reduce bone density.
• Some drugs: Corticosteroids, anticonvulsants and some drugs for cancer can increase the risk of osteoporosis.
• Some diseases: Rheumatoid arthritis, Crohn’s disease and celiac disease.

1.2.2 Prevention and treatment of osteoporosis:

• Sufficient consumption of calcium and vitamin D:
  • Calcium: The recommended daily dose of calcium for women over 50 is 1200 mg. Good calcium sources include dairy products, leaf green vegetables, enriched products (for example, orange juice with calcium) and additives.
  • Vitamin D: The recommended daily dose of vitamin D for women over 50 is 800-1000 IU. Vitamin D is produced in the skin under the influence of sunlight. It can also be obtained from oily fish, egg yolks and enriched products. Additives can be necessary, especially in the winter months.
• Regular physical exercises:
  • Exercise exercises: Walking, running, dancing, lifting weights.
  • Balance Exercise: Tai-you, yoga.
• Refusal of smoking and moderate alcohol use:
• Medication:
  • Bisphosphonates: Slow down the loss of bone mass.
  • Selective estrogen receptor modulators (SMRE): Have an estrogen -like effect on the bones.
  • Denosumab: Monoclonal antibody, blocking the formation of cells that destroy the bone.
  • Terdeuparatus: Stimulates the formation of new bone tissue.
• Regular examination: Densitometry (DXA) for measuring bone density. It is recommended to conduct screening for osteoporosis for all women over 65 years old and for women in postmenopause with risk factors.

1.3 cardiovascular diseases: heart care

Cardiovascular diseases (SVD) are the main cause of the death of women after 60 years. A decrease in estrogen levels during menopause increases the risk of CVD.

1.3.1 Risk factors of the SSZ:

• Age: The risk of the SPA increases with age.
• Floor: Women after menopause have a higher risk of CVD than women to menopause.
• Family history: The presence of SSZ in relatives.
• High blood pressure: Hypertension.
• High cholesterol level: A particularly high level of “bad” cholesterol (LDL) and a low level of “good” cholesterol (HDL).
• Diabetes: Diabetes.
• Smoking:
• Obesity:
• Sedentary lifestyle:
• Stress:

1.3.2 SSZ prevention:

• Healthy nutrition:
  • Mediterranean diet: It is rich in fruits, vegetables, whole grain products, olive oil, fish and low -fat protein.
  • Restriction of saturated and trans fats: Contained in red meat, processed foods and fried foods.
  • Sodium restriction: Salt.
  • Increase in fiber consumption: Contained in fruits, vegetables and whole grains.
• Regular physical exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week.
• Maintaining a healthy weight:
• Refusal of smoking:
• Control of blood pressure and cholesterol level: Regular examinations at the doctor and, if necessary, drug treatment.
• Stress management: Meditation, yoga, deep breath.
• Alcohol use restriction: Moderate drinking of alcohol (no more than one drink per day for women).

1.4 neurodegenerative diseases: preservation of cognitive functions

Age is the main risk factor for neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. A decrease in estrogen levels during menopause can also play a role in the development of these diseases.

1.4.1 Risk factors for neurodegenerative diseases:

• Age:
• Family history:
• Genetic factors:
• Hodo-brain injuries:
• Cardiovascular diseases:
• Diabetes:
• Obesity:
• Smoking:
• Sedentary lifestyle:
• Depression:
• Social isolation:

1.4.2 Prevention of neurodegenerative diseases:

• Maintaining cognitive activity:
  • Reading:
  • Pressure solution:
  • Studying new skills:
  • Participation in social events:
• Regular physical exercises:
• Healthy nutrition:
  • Mediterranean diet:
  • Products rich in antioxidants: Fruits, vegetables, berries.
• Stress management:
• Sufficient sleep:
• Control of blood pressure, cholesterol and blood sugar levels:
• Social activity: Maintaining social ties and participation in public life.

Chapter 2: Nutrition and health diet after 60

2.1 Fundamentals of a healthy diet in old age:

With age, the need for calories is reduced, but the need for nutrients remains the same or even increases. It is important to choose foods rich in nutrients, and avoid empty calories.

2.1.1 Key nutrients:

• Protein: It is important for maintaining muscle mass, immune function and wound healing. It is recommended to consume 1-1.2 grams of protein per kilogram of body weight per day. Good sources of protein include low -fat meat, fish, poultry, eggs, legumes, tofu and dairy products.
• Calcium and vitamin D: Important to bone health. The recommended daily dose of calcium for women over 50 is 1200 mg, and vitamin D is 800-1000 IU.
• Fiber: Important to the health of the digestive system, control of blood sugar and reduction of cholesterol. It is recommended to use 25-30 grams of fiber per day. Good sources of fiber include fruits, vegetables, whole grain products and legumes.
• Vitamin B12: It is important for the health of the nervous system and the formation of red blood cells. With age, vitamin B12 absorption can be reduced, so additives may be required.
• Omega-3 fatty acids: Important to the health of the heart, brain and joints. Contained in fatty fish (salmon, tuna, mackerel), linen seeds, walnuts and additives.
• Antioxidants: Protect cells from damage caused by free radicals. Contained in fruits, vegetables and berries.

2.1.2 Meding recommendations:

• A variety of nutrition: Include products from all groups of products in your diet.
• Moderate portions: Do not overeat.
• Regular meals: Eat 3 times a day and have a snack 2-3 times.
• Restriction of processed products: Avoid products containing a lot of sugar, salt and saturated fats.
• Sufficient fluid consumption: Drink at least 8 glasses of water per day.

2.2 Dietary strategies for specific health problems:

• Diabetes: Diet with low glycemic index, rich in fiber, low -fat protein and healthy fats. Limiting sugar and refined carbohydrates.
• Cardiovascular diseases: A low content of saturated and trans fats, cholesterol and sodium. Increasing the consumption of fruits, vegetables, whole grain products and fish.
• Osteoporosis: Diet, rich in calcium and vitamin D.
• Arthritis: Diet with anti-inflammatory properties, rich omega-3 fatty acids, antioxidants and fiber. Restriction of processed products, sugar and red meat.
• Digestive problems: A high fiber diet, sufficient fluid consumption and probiotics. Avoid products that cause bloating and constipation.

2.3 Examples of healthy recipes for women after 60:

• Oatmeal with berries and nuts: It is rich in fiber, antioxidants and healthy fats.
• Salmon salad with avocados and vegetables: Rich omega-3 fatty acids, protein and vitamins.
• Lentil soup: Rich in fiber, protein and iron.
• Baked chicken with vegetables: It is rich in protein and vitamins.
• Fruit smoothie with yogurt and chia seeds: Rich in calcium, protein and fiber.

Chapter 3: Physical activity and exercises to maintain health

3.1 Advantages of regular physical activity:

Regular physical activity has many advantages for women’s health after 60 years, including:

• Improving the health of the cardiovascular system: Reduces the risk of heart disease, stroke and high blood pressure.
• Strengthening bones and muscles: Reduces the risk of osteoporosis and falls.
• Weight control: Helps maintain healthy weight and prevents obesity.
• Improving mood and sleep: Reduces stress, anxiety and depression.
• Increase in energy: Improves overall well -being and vitality.
• Improving cognitive functions: It can help prevent dementia and Alzheimer’s disease.
• Reduction of risk of chronic diseases: Diabetes, cancer and arthritis.

3.2 Recommendations for physical activity for women after 60:

• Aerobic exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week. Examples: walking, running, swimming, cycling, dancing.
• Power exercises: At least two days a week aimed at all main muscle groups. Examples: weight lifting, exercises with elastic ribbons, push -ups, squats.
• Balance Exercise: Several times a week. Examples: Tai-chi, yoga, standing on one leg.
• Flexibility exercises: Several times a week. Examples: stretching, yoga, pilates.

3.3 types of exercises suitable for women after 60:

• Walking: A simple, affordable and effective exercise that can be performed anywhere.
• Swimming: A great choice for people with joint problems.
• Yoga: Improves flexibility, balance and strength.
• Tai-you: Soft and effective exercise for balance and coordination.
• Pilates: Strengthens the muscles of the bark and improves posture.
• Dancing: A fun and social exercise that improves the cardiovascular system and coordination.
• Power training: Maintaining and increasing muscle mass, which is important for metabolism and preventing falls.

3.4 Tips for safe training:

• Consult a doctor: Before you start a new exercise program, especially if you have any health problems.
• Start slowly and gradually increase the intensity and duration of training.
• Warm up before training and a hitch after training.
• Drink enough water.
• Wear comfortable clothes and shoes.
• Listen to your body and take breaks when necessary.
• Avoid exercises that cause pain.
• Do with an instructor if you are a beginner in certain types of exercises.

Chapter 4: Mental Health and Welfare

4.1 The importance of mental health in old age:

Mental health is as important as physical health. Maintaining mental well -being can improve the quality of life, reduce the risk of depression and anxiety, as well as increase stress resistance.

4.2 common problems of mental health in women after 60:

• Depression: It is characterized by constant sadness, loss of interest in activity and a sense of hopelessness.
• Anxiety: It is characterized by excessive anxiety, fear and nervousness.
• Loneliness and social isolation: They can lead to depression and poor health.
• Stress: It can be caused by financial problems, health problems, loss of loved ones and other factors.
• Memory loss: It may be a sign of dementia or Alzheimer’s disease.

4.3 Strategies for maintaining mental health:

• Maintaining social ties: Spend time with friends and family, participate in social events and volunteer work.
• Participation in significant activities: Find a hobby, interests and classes that bring you joy and satisfaction.
• Regular physical exercises: Improve mood and reduce stress.
• Sufficient sleep: Provides physical and mental recovery.
• Healthy nutrition: Supports general health and well -being.
• Stress management: Use relaxation techniques, such as meditation, yoga and deep breathing.
• Professional help: If you experience symptoms of depression, anxiety or other mental health problems, consult a doctor or psychologist.

4.4 Stress management tips:

• Determine the sources of stress: Identify the factors that cause stress in your life.
• Develop strategies for overcoming: Find healthy ways to cope with stress, such as physical exercises, meditation or communication with friends.
• Install realistic goals: Do not take too much.
• Learn to say no: Feel free to refuse requests that cause stress in you.
• Practice awareness: Focus on the present and release anxiety about the future.
• Take care of yourself: Select the time for classes that you like and which help you relax.

Chapter 5: Regular medical examinations and screening

5.1 The importance of regular medical examinations:

Regular medical examinations are important for the identification and treatment of diseases at an early stage, when they are easier to treat.

5.2 Recommended screening for women after 60:

• Measurement of blood pressure: Regularly, at least once a year.
• Blood test for cholesterol: Regularly, at least once a year.
• Blood test for sugar: Regularly, especially if you have risk factors for diabetes.
• Mammography: Every year or once every two years, depending on the recommendations of the doctor.
• Colonoscopy: Every 10 years, starting from 45 or 50 years, depending on the recommendations of the doctor.
• Cytological examination of the cervix (papa test): Depending on the results of previous tests and the doctor’s recommendations.
• Dencitometry (DXA): To measure bone density. It is recommended for all women over 65 years old and for postmenopaus women with risk factors of osteoporosis.
• Skin examination: Regularly, to identify signs of skin cancer.
• Eye examination: Regularly, to identify glaucoma, cataracts and other eyes of the eyes.
• Auditory test: Regularly, to identify hearing loss.
• Vaccination: Vaccination against influenza, pneumococcal infection, enclosing lichen and other diseases.

5.3 Discussion with a doctor of individual screening needs:

It is important to discuss your personal health history and risk factors with a doctor to determine what screening you need and how often they should go.

Chapter 6: skin and hair care

6.1 Changes in the skin and hair with age:

With age, the skin becomes thinner, dry and less elastic. The hair also becomes thinner and gray.

6.2 skin care tips:

• Use soft cleansing agents: Avoid soap that dries the skin.
• Moisturize the skin daily: Use a moisturizer containing hyaluronic acid, glycerin or ceramides.
• Protect the skin from the sun: Use Supreme Cream with SPF 30 or higher every day, even on cloudy days.
• Avoid smoking: Smoking accelerates the aging of the skin.
• Drink enough water: To support the skin moisturized.
• Use anti -aging drugs: Containing retinol, vitamin C or other antioxidants.
• Consider the possibility of professional skin care: Peeling, microdermabrase and other procedures can help improve the texture and appearance of the skin.

6.3 Hair care tips:

• Use soft shampoo and air conditioning: Avoid shampoos containing sulfates.
• Cut your hair regularly: To remove split ends.
• Use hair care products that moisturize and nourish hair.
• Avoid frequent use of a hairdryer, ironing and other thermal tools.
• Consider the possibility of hair dyeing: To hide gray hair.
• Take hair vitamins: Biotin, vitamin D and other vitamins can help strengthen hair.

Chapter 7: Healthy sleep

7.1 The importance of quality sleep:

High -quality sleep is necessary for physical and mental health. The lack of sleep can lead to fatigue, irritability, problems with memory and concentration, as well as increase the risk of chronic diseases.

7.2 common sleep problems in women after 60:

• Insomnia: Difficulties with falling asleep, maintaining sleep or early awakening.
• Restless legs syndrome: Unpleasant sensations in the legs that make them move them.
• Apnee in a dream: Intermittent breathing during sleep.

7.3 Tips for improving sleep:

• Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing atmosphere in the bedroom: Dark, quiet and cool room.
• Avoid caffeine and alcohol before bedtime.
• Regular physical exercises: But not before going to bed.
• Relaxing rituals before bedtime: Warm bath, reading, meditation.
• Limit the time spent in front of the screens (TV, computer, phone) before bedtime.
• If you cannot fall asleep for 20 minutes, get up and take care of something relaxing until you feel fatigue.
• Consult a doctor if you have serious sleep problems.

Chapter 8: Management of chronic diseases

8.1 common chronic diseases in women after 60:

• Cardiovascular diseases
• Diabetes
• Osteoporosis
• Arthritis
• Chronic obstructive lung disease (COPD)
• Cancer
• Alzheimer’s disease
• Parkinson’s disease

8.2 Tips for managing chronic diseases:

• Follow the doctor’s recommendations: Take medications, follow a diet and do physical exercises, as recommended by a doctor.
• Visit the doctor regularly: For monitoring the condition and adjustment of treatment.
• Learn more about your disease: To better understand how to manage it.
• Lead a healthy lifestyle: Healthy nutrition, regular physical exercises, rejection of smoking and moderate alcohol consumption.
• Manage stress: Stress can aggravate chronic diseases.
• Support for support: From family, friends, support groups or therapist.

Chapter 9: Financial Planning and Pension

9.1 The importance of financial planning:

Financial planning is important for ensuring financial stability in old age.

9.2 Councils on financial planning:

• Evaluate your income and expenses: Make a budget to understand where your money goes.
• Plan pension savings: Start saving money for retirement as early as possible.
• Study various sources of retirement income: Social security, pensions, investments.
• Develop a financial plan: Given your needs and goals.
• Contact the financial consultant: For help in the development of the financial plan.
• Insurance: Make sure that you have sufficient insurance to cover medical costs, long -term care and other unforeseen expenses.

Chapter 10: Legal issues and inheritance planning

10.1 The importance of inheritance planning:

Inheritance planning is important to ensure that your assets are distributed in accordance with your wishes after your death.

10.2 Legal documents that should be considered:

• Will: It determines how your assets will be distributed after your death.
• Power of attorney: Allows you to appoint a person who will make decisions on your behalf if you cannot do it yourself.
• Medical power of attorney: Allows you to appoint a person who will make medical decisions on your behalf if you cannot do it yourself.
• Trust: Allows you to manage your assets and transfer them to your beneficiaries.

10.3 Appeal to a lawyer:

Contact a lawyer specializing in the planning of the inheritance for help in the development of the necessary legal documents.

Chapter 11: Social activity and volunteering

11.1 Advantages of social activity:

Social activity has many advantages for women’s health after 60 years, including:

• Improving mental health: Reduces the risk of depression and anxiety.
• Increasing cognitive functions: It can help prevent dementia and Alzheimer’s disease.
• Increase in life expectancy:
• Improving a sense of goal and meaning of life:

11.2 Opportunities for social activity:

• Communication with friends and family: Spend time with loved ones.
• Participation in social events: Clubs, interest groups, public organizations.
• Volunteering: Help other people.
• Training: Attending courses, seminars, lectures.
• Trips: The study of new places and cultures.

11.3 Volunteering as a way to remain active and useful:

Volunteering is a great way to remain active, useful and socially connected. There are many possibilities for volunteering, corresponding to your interests and skills.

Chapter 12: Alternative and complementary treatment methods

12.1 Types of alternative and complementary treatment methods:

• Acupuncture
• Massage
• Yoga
• Yai-you
• Meditation
• Phytotherapy
• Aromatherapy

12.2 Potential advantages and risks:

Alternative and complementary treatment methods can have potential advantages to relieve symptoms and improve the quality of life. However, it is important to remember potential risks and drug interactions.

12.3 Discussion with a doctor before use:

Before using any alternative or complementary treatment methods, be sure to discuss this with your doctor.

Chapter 13: Technologies and Innovation for Health

13.1 Using technologies to improve health:

Technologies can help women after 60 years to improve their health and well -being.

13.2 Examples of technology and innovation:

• Wearable devices: Fitness trackers, smart watches.
• Health applications: To track nutrition, physical activity, sleep and drugs.
• Telemedicine: Online consultations with doctors.
• Smart houses: Devices for automation and management of home systems.
• Virtual reality: For rehabilitation and treatment.

13.3 Tips for the use of technology:

• Explore various options: Find technologies that meet your needs and interests.
• Start small: Do not try to use all technologies at once.
• Get help: Contact your friends, family or technology specialist for help in using new technologies.
• Be careful: Protect your personal information.

Chapter 14: Travel and Active Life

14.1 Tips for healthy and safe travels: