How to maintain health after 40 years: practical tips

Chapter 1: Health Foundation: Nutrition and Moisturization

After 40 years, the metabolism slows down, the hormonal background changes, and the body requires a more conscious approach to nutrition. The key to maintaining health is a balanced diet rich in nutrients and sufficient hydration.

1.1. Balanced nutrition: Longevity basis

A balanced diet means the consumption of various products from all food groups in the right proportions. This is not a diet, but a lifestyle.

Squirrels: It is necessary for the construction and restoration of fabrics, maintaining immunity and the production of hormones. Choose low -fat springs:
- Animal proteins: Chicken (without skin), turkey, fish (salmon, tuna, sardines), eggs (moderately), low -fat beef.
- Plant proteins: Legumes (lentils, beans, chickpeas), tofu, pace, film, nuts and seeds.
- Recommendations: Strive for consumption of about 0.8 grams of protein per kilogram of body weight daily. For people leading an active lifestyle, this figure may be higher.
Carbohydrates: The main source of energy. It is important to choose complex carbohydrates that slowly release energy and prevent sharp jumps in blood sugar:
- Complex carbohydrates: Whole grain products (brown rice, oatmeal, cinema, whole grain bread), vegetables, fruits, legumes.
- Limit: Simple carbohydrates (sweets, pastries, white bread, carbonated drinks), as they contribute to weight gain and increase the risk of type 2 diabetes.
- Recommendations: Focus on the consumption of at least 5 servings of vegetables and fruits per day.
Fat: It is necessary for the health of the brain, the assimilation of vitamins, the production of hormones and maintaining skin health. It is important to choose useful fats:
- Useful fats: Mononasized fats (olive oil, avocados, nuts), polyunsaturated fats (oily fish, flax seeds, walnuts, sunflower oil). Omega-3 fatty acids are especially important for the health of the heart and brain.
- Limit: Saturated fats (red meat, butter, cheese) and trans fats (fried food, baking, treated foods).
- Recommendations: Include oily fish in your diet at least twice a week. Use olive oil for cooking and salad dressing.
Fiber: It is necessary for the health of the digestive system, maintaining the normal level of cholesterol and weight control.
- Sources: Vegetables, fruits, whole grain products, legumes, nuts and seeds.
- Recommendations: Strive for consumption of at least 25-30 grams of fiber per day.
Vitamins and minerals: It is necessary to maintain all the functions of the body.
- Important vitamins: Vitamin D (for the health of bones and immunity), vitamin B12 (for the health of the nervous system), calcium (for bone health), potassium (for heart health).
- Sources: A variety of fruits, vegetables, whole grain products, dairy products, meat, fish.
- Recommendations: Discuss with the doctor the possibility of taking polyvitamins, especially if you have a shortage of any nutrients.

1.2. Hydration: the key to the optimal functioning of the body

Water is necessary for all the functions of the body, including digestion, blood circulation, thermoregulation and excretion of toxins. After 40 years, a feeling of thirst can weaken, so it is important to drink water regularly, even if you do not feel thirst.

Recommendations: Strive for consumption of at least 8 glasses of water per day. This figure can vary depending on the level of activity, climate and health status.
Sources: Water, herbal teas, fruits and vegetables with a high water content (cucumber, watermelon, melon).
Council:
- Wear a bottle of water with you and drink it during the day.
- Install reminders on the phone to drink water regularly.
- Replace sweet drinks with water or herbal tea.
- Drink a glass of water before each meal.

1.3. Limiting bad habits in nutrition

Processed products: They contain a lot of salt, sugar, fats and artificial additives. Try to avoid their use.
Sweet drinks: They contain a lot of sugar and calories. They contribute to weight gain and increase the risk of type 2 diabetes.
Alcohol: Eat moderately (no more than one drink per day for women and no more than two drinks per day for men). Excessive drinking of alcohol can lead to health problems, heart and brain.
Salt: Limit salt consumption, as it can increase blood pressure.
Fried food: Contains a lot of fats and calories. Try to cook steamed food, cook, bake or extinguish.

1.4. Individual approach to nutrition

Each person has his own nutrition needs, which depend on age, gender, level of activity, state of health and genetics. Contact a doctor or a nutritionist to develop an individual nutrition plan that will meet your needs.

Chapter 2: Physical activity: the key to mobility and energy

Regular physical activity is necessary to maintain the health of the heart, bones, muscles and brain. After 40 years, it is especially important to remain active in order to prevent age -related changes and maintain mobility and energy.

2.1. Types of physical activity

Aerobic exercises (cardio): Improve the health of the heart and lungs, help to burn calories and control weight. Examples: walking, running, swimming, cycling, dancing.
- Recommendations: Strive at least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week.
Power training: Strengthen muscles and bones, improve metabolism and help maintain a healthy body weight. Examples: weight lifting, exercises with your own weight (push -ups, squats, attacks), the use of simulators.
- Recommendations: Take strength training at least twice a week, working on all the main muscle groups.
Flexibility exercises: Improve joint mobility, prevent injuries and help relax. Examples: yoga, pilates, stretching.
- Recommendations: Do flexibility exercises regularly, at least several times a week.
Exercise of equilibrium: Improve coordination and prevent falls. Examples: Tai-chi, standing on one leg, walking along the line.
- Recommendations: Especially important for the elderly.

2.2. How to start engaging in physical activity

Start gradually: Do not try to deal with too much right away. Start with small training and gradually increase the intensity and duration.
Choose what you like: If you like what you do, it will be easier for you to adhere to regular training.
Find a partner: To deal with a friend or family member can be more motivating and interesting.
Consult a doctor: Before you begin to engage in physical activity, especially if you have any diseases, consult your doctor.

2.3. Advantages of regular physical activity

Improves heart and lung health.
Strengthens muscles and bones.
Helps control weight.
Reduces the risk of developing chronic diseases such as type 2 diabetes, cardiovascular diseases and some types of cancer.
Improves mood and reduces stress.
Improves sleep.
Increases energy and endurance.
Improves cognitive functions.
Prolongs life.

2.4. Tips for maintaining physical activity

Make physical activity part of your daily life: Climb up the stairs instead of an elevator, walk or ride a bicycle to work, during a lunch break, take a walk around the park.
Establish goals: Set specific goals, such as run 5 km or raise a certain weight.
Track your progress: Keep a training diary or use a fitness tracker.
Award yourself: For achieving goals, reward yourself with something pleasant, for example, with a new tracksuit or massage.
Do not give up: If you missed the training, do not be discouraged. Just return to training as soon as possible.

Chapter 3: Healthy sleep: restoration and regeneration

Healthy sleep is necessary for physical and mental health. During sleep, the body is restored and regenerated, and memories are also consolidated and information is processed. After 40 years, the quality of sleep can deteriorate, so it is important to take measures to improve sleep.

3.1. How much sleep is needed?

Most adults need about 7-8 hours of sleep per day. However, the need for a dream can vary depending on individual characteristics.

3.2. Factors affecting sleep

Age: With age, the need for a dream may decrease.
Stress: Stress can lead to insomnia.
Caffeine and alcohol: Caffeine and alcohol can disrupt sleep.
Inal meals: The use of heavy foods before bedtime can lead to discomfort and disrupt sleep.
Lack of physical activity: A lack of physical activity can lead to insomnia.
Unknown bed and pillow: An uncomfortable bed and pillow can lead to discomfort and disrupt sleep.
Noise and light: Noise and light can interfere with sleep.
Some diseases: Some diseases, such as apnea in a dream and restless legs syndrome, can break sleep.

3.3. Sleep advice

Follow the mode: Go to bed and wake up at the same time every day, even on weekends.
Create a relaxing atmosphere in the bedroom: Make sure that the bedroom is quiet, dark and cool.
Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
Do not eat heavy food before bedtime: The use of heavy foods before bedtime can lead to discomfort and disrupt sleep.
Engage in physical activity regularly: Physical activity helps to improve sleep, but do not do it immediately before bedtime.
Take a warm bath or shower before bedtime: A warm bath or shower help to relax and improve sleep.
Read the book or listen to calm music before bedtime: Reading a book or listening to calm music helps to relax and prepare for sleep.
Use sleep mask and take: Mask for sleep and Berushi help to block light and noise, which can improve sleep.
Do not use gadgets before bedtime: Light from gadget screens can break the dream.
If you cannot fall asleep, get out of bed and take care of something calm: If you cannot fall asleep for 20 minutes, get out of bed and take care of something calm, for example, read a book or listen to music.
Consult a doctor: If you have sleeping problems, consult a doctor.

3.4. Advantages of a healthy sleep

Improves mood and reduces stress.
Improves concentration and memory.
Improves immunity.
Reduces the risk of chronic diseases.
Improves physical performance.
Prolongs life.

Chapter 4: Stress Management: Balance and Harmony

Stress is an integral part of life, but chronic stress can negatively affect health. After 40 years, it is especially important to learn how to manage stress in order to maintain physical and mental health.

4.1. Sources of stress

Work: High workload, conflicts with colleagues, fear of losing work.
Family: Problems in relations with a partner, children or parents, financial difficulties.
Health: His own or loved ones, fear of the future.
Finance: Debts, loans, unstable income.
Social factors: Political events, economic crises.

4.2. Symptoms of stress

Physical: Headaches, muscle tension, fatigue, sleep problems, digestive disorders, rapid heartbeat.
Emotional: Irritability, anxiety, depression, a feeling of depression, a feeling of loneliness.
Behavioral: Avoiding social contacts, abuse of alcohol or drugs, a change in appetite, problems with concentration.

4.3. Stress management methods

Physical activity: Physical activity helps relieve stress and improve mood.
Relaxation techniques: Meditation, yoga, deep breathing, progressive muscle relaxation.
Hobbies and hobbies: Do what you like to distract from stress.
Communication with friends and family: Support for loved ones helps to cope with stress.
Proper nutrition: Healthy nutrition helps to strengthen the body and reduce stress susceptibility.
Healthy sleep: Healthy sleep is necessary to restore the body and relieve stress.
Time planning: Time planning helps organize your life and reduce the feeling of overload.
Refusing to perfectionism: Do not try to be perfect in everything.
Acceptance of what you cannot control: Do not try to control all situations.
Humor: Humor helps relieve stress and improve mood.
Appeal to a specialist: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

4.4. The advantages of stress management

Improves physical and mental health.
Improves mood and reduces anxiety.
Improves relations with others.
Improves performance.
Prolongs life.

Chapter 5: Regular medical examinations: warning and prevention

Regular medical examinations are necessary for the early detection of diseases and the prevention of complications. After 40 years, it is especially important to undergo regular examinations, since the risk of developing many diseases increases.

5.1. What does a regular medical examination include?

A history of anamnesis: The doctor asks questions about your health, the history of diseases in the family, lifestyle and medicines that you take.
Physical examination: The doctor examines you, measures blood pressure, pulse and temperature.
Blood and urine tests: Blood and urine tests help detect various diseases, such as diabetes, kidney and liver diseases.
Electrocardiogram (ECG): ECG helps to identify heart disease.
Fluorography (X -ray): Fluorography helps to identify lung diseases.
Mammography (for women): Mammography helps to identify breast cancer.
Pap test (for women): Dad test helps to identify cervical cancer.
Colonoscopy (for men and women): Colonoscopy helps to identify colon cancer.
Visual verification: Vision check helps to identify vision problems.
Dental inspection: A dental examination helps to identify problems with teeth and gums.

5.2. How often do you need to undergo medical examinations?

The frequency of medical examinations depends on your age, gender, state of health and the history of diseases in the family. Discuss with the doctor how often you need to undergo medical examinations.

5.3. Important screening after 40 years

Arterial pressure: Regularly measure blood pressure, especially if you have risk factors for the development of hypertension.
Cholesterol level: Pass the blood test for cholesterol to identify the risk of developing cardiovascular diseases.
Blood sugar level: Pass the blood test to the level of sugar to identify the risk of type 2 diabetes.
Breast cancer (for women): Mammography and regularly inspect your chest yourself.
Cervical cancer (for women): Complete the pap test regularly.
Colon cancer (for men and women): Pass the colonoscopy in accordance with the doctor’s recommendations.
Prostate cancer (for men): Discuss the doctor with the need for screening for prostate cancer.
Osteoporosis (for women): Complete bone densitometry to assess the risk of osteoporosis.
Glaucoma: Check your vision regularly to identify glaucoma.

5.4. Advantages of regular medical examinations

Early detection of diseases.
Prevention of complications.
Improving the quality of life.
Extension of life.

Chapter 6: Cognitive Health: Support for brain activity

Maintaining cognitive health is an important part of general well -being, especially after 40 years. Regular mental activity, a healthy lifestyle and social interaction help to maintain the sharpness of the mind and prevent age -related changes.

6.1. Factors affecting cognitive health

Age: Cognitive functions can decrease with age.
Genetics: A genetic predisposition can affect the risk of cognitive impairment.
Life: An unhealthy lifestyle, such as smoking, alcohol abuse and lack of physical activity, can negatively affect cognitive functions.
Diseases: Some diseases, such as hypertension, diabetes and depression, can increase the risk of cognitive disorders.
Education: A high level of education is associated with a higher level of cognitive functions.
Social interaction: Active social interaction helps to maintain the sharpness of the mind.

6.2. Tips for maintaining cognitive health

Mental activity: Contactly engage in mental activity, such as reading, solving puzzles, learning new languages and playing chess.
Physical activity: Physical activity improves blood circulation in the brain and helps preserve cognitive functions.
Healthy nutrition: Healthy diet, rich in fruits, vegetables and healthy fats, is necessary for the health of the brain.
Healthy sleep: Healthy sleep is necessary for the restoration of the brain and consolidation of memories.
Stress management: Chronic stress can negatively affect cognitive functions.
Social interaction: Active social interaction helps to maintain the sharpness of the mind.
Training: Continue to study throughout your life.
Meditation: Meditation helps to improve concentration and memory.
Avoid smoking and alcohol abuse: Smoking and alcohol abuse can negatively affect cognitive functions.
Control blood pressure, cholesterol and blood sugar: High blood pressure, high cholesterol and high blood sugar can increase the risk of cognitive impairment.

6.3. Games and exercises for brain training

Crosswords: Crosswords help improve vocabulary and memory.
Sudoku: Sudoku helps to improve logical thinking and concentration.
Chess: Chess helps improve strategic thinking and memory.
Puzzles: Puzzles help improve spatial thinking and logic.
Brain training applications: There are many brain training applications that offer various games and exercises to improve cognitive functions.

6.4. Advantages of maintaining cognitive health

Improves memory and concentration.
Improves logical thinking and problem solving.
Reduces the risk of developing cognitive disorders, such as dementia and Alzheimer’s disease.
Improves the quality of life.

Chapter 7: skin health: care and protection

Skin health is an important part of general well -being. After 40 years, the skin becomes thinner and dry, and the risk of wrinkles, pigment spots and other signs of aging increases. Proper care and protection will help keep the skin healthy and young.

7.1. Skin health factors

Age: With age, the skin loses collagen and elastin, which leads to the appearance of wrinkles and sagging.
Genetics: A genetic predisposition can affect the type of skin and a tendency to develop certain skin diseases.
Ultraviolet radiation (UV): UV radiation is the main cause of premature skin aging.
Smoking: Smoking damages collagen and elastin, which leads to the appearance of wrinkles and a deterioration in the complexion.
Environmental pollution: Environmental pollution can damage the skin and cause inflammation.
Incorrect skin care: Incorrect skin care can lead to dryness, irritation and other problems.
Lack of sleep: The lack of sleep can worsen the complexion and lead to the appearance of dark circles under the eyes.
Stress: Stress can cause skin inflammation and lead to acne.

7.2. Skin care advice after 40 years

Use soft cleansing agents: Avoid aggressive cleansing agents that can overdry the skin.
Moisten the skin regularly: Moisturize the skin in the morning and in the evening, as well as after a shower or bath.
Use sunscreen daily: Use SUNRACTIC COMPLE with SPF 30 or higher, even in cloudy weather.
Use anti -aging drugs: Use anti -aging agents containing retinol, vitamin C and hyaluronic acid.
Submit the skin regularly: Escaping helps to remove dead skin cells and stimulate cell renovation.
Ask right: Healthy diet, rich in fruits, vegetables and healthy fats, is necessary for the health of the skin.
Drink enough water: A sufficient amount of water helps to maintain the skin moisturized.
Sleep enough: Abundance