How to preserve youth and health at 60: an integrated approach to active longevity
The age of 60 years is not a sunset, but the dawn of a new head of life, full of possibilities and potential. However, maintaining health and preserving youth during this period requires a conscious and integrated approach. The physiological changes taking place in the body must be taken into account and compensated to remain active, energetic and full of life. In this article, we will examine in detail the key aspects that will help you preserve youth and health 60 years old and older.
I. Nutrition – the foundation of health and youth
Food plays a decisive role in maintaining health at any age, but it is 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.
1. Balanced diet:
The basis of a healthy diet is a balanced diet that includes all the necessary macro and trace elements.
- Squirrels: Important for maintaining muscle mass, immune system and tissue restoration. It is recommended to consume 1-1.2 grams of protein per kilogram of body weight per day. Sources: low -fat meat (chicken, turkey, fish), legumes (lentils, beans, chickpeas), tofu, eggs, dairy products (yogurt, cottage cheese).
- Carbohydrates: Provide the body with energy. Give preference to complex carbohydrates such as whole grain products (bread, pasta, cereals), vegetables and fruits. Limit the consumption of simple carbohydrates (sugar, sweets, white flour), which can lead to jumps in blood sugar and excess weight.
- Fat: It is necessary for the normal functioning of the brain, hormonal balance and the absorption of fat -soluble vitamins. Choose healthy fats such as mono -saturated (olive oil, avocados, nuts) and polyunsaturated (fish oil, flax seeds, chia). Limit the consumption of saturated fats (fatty meat, butter, cheese) and trans fats (fast food, pastries).
- Fiber: Important to the health of the digestive system, maintaining the normal level of cholesterol and monitoring the blood sugar. Sources: vegetables, fruits, whole grain products, legumes. It is recommended to use 25-30 grams of fiber per day.
2. Vitamins and minerals:
After 60 years, the need increases for certain vitamins and minerals, such as:
- Vitamin D: It is important for the health of bones, the immune system and overall well -being. You can get vitamin D, being in the sun, as well as from products such as fatty fish, eggs and enriched products. It is often recommended to take additives with vitamin D, especially in winter.
- Calcium: It is necessary to maintain bone density and prevent osteoporosis. Sources: dairy products, dark green leafy vegetables, enriched products.
- Vitamin B12: It is important for the health of the nervous system and the formation of red blood cells. With age, the body’s ability to absorb vitamin B12 is reduced, so add -ons may be required.
- Magnesium: It is necessary for the health of the heart, muscles and nerves. Sources: green leafy vegetables, nuts, seeds, legumes.
- Potassium: It is important for maintaining normal blood pressure. Sources: bananas, potatoes, tomatoes, avocados.
- Antioxidants: Vitamins C and E, selenium and zinc – help protect the cells from damage by free radicals, slowing down the aging process and reducing the risk of chronic diseases. Sources: fruits, vegetables, nuts, seeds.
3. Drinking mode:
Maintaining a sufficient level of hydration is extremely important for health. With age, the feeling of thirst can decrease, so it is necessary to deliberately ensure that you drink a sufficient amount of liquid. It is recommended to drink at least 1.5-2 liters of water per day. You can also use herbal teas, compotes and other sugar drinks.
4. Restrictions and exceptions:
- Salt: Limit salt consumption to reduce the risk of hypertension.
- Sahar: Avoid drinking sugar and sweet drinks to control blood sugar and prevent weight gain.
- Processed products: Limit the consumption of processed products, such as fast food, semi-finished products and canned food, since they often contain many salt, sugar and harmful fats.
- Alcohol: Use alcohol moderately, since excessive use can adversely affect the health of the liver, heart and brain.
5. Individual approach:
It is necessary to take into account individual needs and characteristics of the body. Consult a doctor or nutritionist to develop an optimal nutrition plan that takes into account your diseases, medicines and lifestyle.
II. Physical activity – the key to strength and energy
Regular physical activity is necessary to maintain health, strength and energy at any age, and after 60 years it becomes even more important. Exercise helps strengthen muscles and bones, improve the cardiovascular system, increase immunity, improve mood and cognitive functions.
1. Types of physical activity:
It is important to combine various types of physical activity in order to get the maximum benefit for health.
- Aerobic exercises: Improve the work of the cardiovascular system and increase endurance. Examples: walking, swimming, cycling, dancing. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or high intensity of at least 75 minutes a week.
- Power exercises: Strengthen muscles and bones, improve posture and balance. Examples: exercises with dumbbells, exercises with your own weight (squat, push -ups), work on simulators. It is recommended to engage in strength exercises at least 2 times a week, working on all the main muscle groups.
- Flexibility exercises: Improve joint mobility and prevent injuries. Examples: stretching, yoga, pilates. It is recommended to engage in flexibility exercises daily or several times a week.
- Exercise of balance: Help to prevent falls. Examples: Standing on one leg, Tai-chi. It is recommended to engage in balance exercises daily or several times a week.
2. Recommendations for the beginning of training:
- Start slowly: If you have not played sports for a long time, start with short and easy training, gradually increasing intensity and duration.
- Consult a doctor: Before starting training, consult a doctor, especially if you have any diseases.
- Choose classes that you like: To make training regular, choose classes that bring you pleasure.
- Find a training partner: Playing sports with a friend or family member can be more motivating and cheerful.
- Listen to your body: If you feel pain or discomfort, stop training and rest.
- Do not forget about the warm -up and hitch: Warm up your muscles before training and stretch after training to prevent injuries.
3. Advantages of physical activity:
- Improving the cardiovascular system: Reducing the risk of heart disease, stroke and high blood pressure.
- Strengthening bones and muscles: Prevention of osteoporosis and reducing the risk of falls.
- Weight control: Calorie burning and maintaining a healthy weight.
- Improving mood: The development of endorphins that improve mood and reduce stress.
- Improving cognitive functions: Improving memory, attention and concentration.
- Increasing immunity: Strengthening the immune system and reducing the risk of infectious diseases.
- Improvement: A stronger and high -quality sleep.
- Increase in life expectancy: It is proved that regular physical activity increases life expectancy.
III. Cognitive health – maintaining clarity of the mind
Maintaining cognitive health is no less important than physical health. With age, cognitive functions, such as memory, attention and concentration, can worsen. However, there are ways to maintain clarity of the mind and prevent the development of dementia.
1. Active lifestyle:
- Training and new skills: Studying a new language, mastering a musical instrument, passing courses or reading books – all this stimulates the brain and helps to preserve cognitive functions.
- Social activity: Communication with friends and family, participation in public events and volunteering – all this helps to improve mood and cognitive functions.
- Regular mental exercises: The solution of crosswords, puzzles, playing chess and other games – all this helps to train the brain and improve memory, attention and concentration.
2. A healthy lifestyle:
- Healthy nutrition: Nutrition, rich in antioxidants, vitamins and minerals, is necessary for the health of the brain.
- Regular physical activity: Physical exercises improve blood circulation in the brain and contribute to the growth of new neurons.
- Sufficient sleep: The lack of sleep can adversely affect cognitive functions. Try to sleep at least 7-8 hours a day.
- Stress control: Chronic stress can damage the brain. Find the ways to relax and relieve stress, such as meditation, yoga or nature walks.
3. Prevention of risk factors:
- Control of blood pressure: High blood pressure is a risk factor for dementia. Regularly measure blood pressure and take measures to control it.
- Cholesterol level control: A high cholesterol level is also a risk factor for dementia. Spend cholesterol regularly and take measures to control it.
- Blood sugar control: Diabetes increases the risk of dementia. Spend the blood sugar level regularly and take measures to control it.
- Refusal of smoking: Smoking damages the brain and increases the risk of dementia.
- Moderate alcohol consumption: Excessive alcohol consumption can damage the brain.
4. Regular medical examinations:
Regular medical examinations are necessary for the identification and treatment of diseases that may affect cognitive functions.
IV. Emotional well -being – harmony with oneself and the world
Emotional well -being is an important component of general health and well -being. After 60 years, when changes in life occur, such as retirement, the loss of loved ones and changes in physical health, it is especially important to take care of your emotional state.
1. Maintenance of social ties:
- Communication with family and friends: Regular communication with loved ones helps to feel necessary and loved.
- Participation in public life: Participation in clubs, interest groups and volunteering helps to expand the circle of communication and find new friends.
- Using modern technologies: The use of social networks and video calls helps to keep in touch with loved ones living far away.
2. Caring for yourself:
- Time for relaxation and relaxation: Select the time for classes that bring you pleasure and help to relax, such as reading, listening to music, walking in nature or taking a bath.
- Stress management: Set the stress control methods such as meditation, yoga or breathing exercises.
- Positive thinking: Try to focus on positive aspects of life and avoid negative thoughts.
- Hobbies and interests: Do what you like and that bring you joy.
3. Acceptance of age:
- Acceptance of changes: Accept the fact that changes in physical health and appearance occur with age. Focus on what you can control and accept what you cannot change.
- Assessment of life experience: Use your life experience and knowledge to help others and share wisdom.
- Search for new goals: Set the new goals and objectives that will help you remain active and motivated.
4. Application for help:
Feel free to seek help from a psychologist or psychotherapist if you experience emotional difficulties.
V. Healthy sleep is the basis of recovery and vigor
Healthy sleep is necessary for physical and mental health. With age, sleep problems can arise, such as insomnia, frequent awakening and a decrease in sleep quality.
1. Sleep hygiene:
- Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
- Comfortable bedroom: Provide the darkness, silence and cool in the bedroom.
- Convenient bed and bedding: Use a convenient mattress, pillow and bedding.
- Avoid stimulants before bedtime: Do not use caffeine, alcohol and nicotine before bedtime.
- Avoid heavy food before bedtime: Do not eat heavy food 2-3 hours before bedtime.
- Regular physical activity: Regular physical activity helps to improve sleep. However, avoid intensive training before going to bed.
- Relaxing rituals before bedtime: Create a relaxing ritual before bedtime, such as reading, listening to music or taking a warm bath.
2. Treatment of sleep disorders:
If you experience serious sleep problems, consult a doctor for diagnosis and treatment. There are various methods of treating sleep disorders, such as cognitive-behavioral therapy, drug therapy and alternative treatment methods.
VI. Prevention of diseases – caring for the future
Prevention of diseases is an important component of maintenance of health and longevity. Regular medical examinations, vaccination and a healthy lifestyle help to prevent the development of many diseases.
1. Regular medical examinations:
- Regular visits to the doctor: Visit a doctor for regular examinations and consultations.
- Screening research: Carry out screening studies to detect diseases in the early stages, such as cancer, cardiovascular diseases and osteoporosis.
- Vaccination: Make flu, pneumococcal infection and other diseases.
2. A healthy lifestyle:
- Healthy nutrition: Eat in a balanced and use enough vitamins and minerals.
- Regular physical activity: Go for sports regularly.
- Refusal of smoking: Throw smoking.
- Moderate alcohol consumption: Eat alcohol moderately.
- Stress control: Manage stress.
3. Prevention of falls:
Falls are a common cause of injuries in the elderly. Take measures to prevent falls, such as:
- Take out the obstacles from the house: Remove carpets, wires and other items that you can stumble about.
- Provide good lighting: Provide good lighting in the house, especially at night.
- Use the handrails: Install the handrails in the bathroom and toilet.
- Wear comfortable shoes: Wear comfortable shoes with non -slip soles.
- Regularly engage in balance exercises: Do balance exercises to improve coordination and prevent falls.
VII. Skin care – radiance and health
Skin care is important to maintain her health and beauty. With age, the skin becomes thinner, dry and less elastic. However, proper skin care can help slow down the aging process and preserve it radiant and healthy.
1. Protection from the sun:
- Use sunscreen: Use Supreme Cream with SPF 30 or higher every day, even in cloudy weather.
- Wear protective clothes: Wear a hat, sunglasses and clothes with long sleeves to protect the skin from the sun.
- Avoid staying in the sun in peak hours: Avoid staying in the sun from 10:00 to 16:00, when the sun’s rays are most intense.
2. Moisturizing the skin:
- Use a moisturizer: Use a moisturizer every day to keep the skin moisturized.
- Drink enough water: Drink enough water to moisturize the skin from the inside.
- Avoid hot shower and bath: Avoid hot shower and bath, as they can dry the skin.
3. Cleansing of the skin:
- Use a soft cleanser: Use a soft facial cleanser so as not to overdose the skin.
- Do not three skin: Do not trim the skin too much when cleansing.
- Remove makeup before bedtime: Always remove makeup before bedtime.
4. Special care:
- Use anti -aging drugs: Use antioxidants, retinoids and other active ingredients to slow down the skin aging process.
- Visit a cosmetologist: Visit a cosmetologist for professional skin care.
VIII. Spiritual development – the search for meaning and harmony
Spiritual development is an important component of well -being at any age. The search for the meaning of life, the development of spiritual values and the connection with something more than we ourselves help to feel happier and satisfied.
1. Practice of meditation and awareness:
Meditation and awareness help reduce stress, improve concentration and feel in touch with the present moment.
2. Development of spiritual values:
Think about your spiritual values and strive to live in accordance with them.
3. Communication with nature:
Spend time in nature to feel in touch with the outside world.
4. Help others:
Help other people to feel useful and necessary.
5. Reading spiritual literature:
Read spiritual literature to deepen your knowledge and understanding of spiritual principles.
IX. Adaptation to changes – flexibility and acceptance
Adaptation to changes is an important component of successful aging. Inevitable changes in physical health, social status and lifestyle occur with age. It is important to be flexible and ready for these changes in order to maintain good quality of life.
1. Accepting new realities:
Accept the fact that changes that you cannot control are happening with age.
2. Search for new opportunities:
Look for new opportunities for growth and development, such as new hobbies, new acquaintances or new activities.
3. Preservation of a positive attitude:
Keep a positive attitude and focus on what you can control.
4. Appeal for support:
Feel free to seek support for friends, family or professionals if you need help in adapting to changes.
X. Enjoyment of life – joy and satisfaction
The most important thing is to enjoy life and enjoy every day. Focus on what you like and what brings you joy.
1. Travel:
Travel to open new places and cultures.
2. Hobbies and interests:
Do what you like and that bring you joy.
3. Communication with loved ones:
Spend time with your family and friends.
4.
Take care of yourself and pamper yourself with pleasant things.
5. Gratitude:
Be grateful for what you have.
Following these recommendations, you can maintain youth and health 60 years and older, remain active, energetic and full of life. Remember that age is just a figure, and you can live a long and happy life full of meaning and joy.