Health after 50: how to stay active

Health after 50: how to stay active

I. Physiological changes after 50: Understanding the aging process

The age of 50 years is a significant line in human life, marked by the beginning of a new stage. By this time, the body undergoes a number of physiological changes that can affect general well -being, energy and level of activity. Understanding these changes is the first step to maintaining health and an active lifestyle after 50 years.

A. The decrease in muscle mass (sarcopenia):

Sarcopenia is a progressive loss of muscle mass and strength, which begins from about 30 years and accelerates after 50. This is a natural aging process due to a decrease in protein synthesis and an increase in the decay of muscle tissue.

• Reasons:

  • Hormonal changes: A decrease in testosterone levels in men and estrogen in women contributes to the loss of muscle mass.
  • Reduction in physical activity: A sedentary lifestyle exacerbates muscle loss.
  • Insufficient protein consumption: Protein is a building material for muscles, and its deficiency prevents their restoration and growth.
  • Inflammation: Chronic inflammation associated with age -related changes can contribute to the decay of muscle tissue.

• Consequences:

  • Reducing strength and endurance: It makes it difficult to fulfill everyday tasks, such as climbing the stairs or wearing weights.
  • Slow down metabolism: The muscles play an important role in glucose metabolism, and their loss can lead to weight gain and increased risk of type 2 diabetes.
  • Increased risk of falls and injuries: The weak muscles worsen balance and coordination, increasing the likelihood of falls.
  • Reducing bone density: The muscles provide a mechanical load on the bones, stimulating their strengthening. Loss of muscle mass can lead to a decrease in bone density and increased risk of osteoporosis.

B. Changes in bone tissue (osteoporosis and osteopenia):

Osteoporosis is a disease characterized by a decrease in bone density and an increased risk of fractures. Osteophenia is a condition preceding osteoporosis, in which the bone density is reduced, but does not yet reach the level of osteoporosis.

• Reasons:

  • Hormonal changes: A decrease in estrogen levels in women during menopause is the main cause of bone weight loss.
  • Insufficient consumption of calcium and vitamin D: Calcium and vitamin D are necessary to maintain bone health.
  • Lack of physical activity: Weight loads stimulate bone strengthening.
  • Smoking and alcohol abuse: These bad habits negatively affect bone density.
  • Some diseases and medicines: Rheumatoid arthritis, hyperthyroidism and prolonged use of corticosteroids can increase the risk of osteoporosis.

• Consequences:

  • Increased risk of fractures: The vertebrae, hips and wrists are especially vulnerable.
  • Back pain: Call fractures can cause chronic back pain.
  • Reducing growth: Compression vertebrae fractures can lead to a decrease in growth.
  • Spine deformation (kyphosis): Multiple vertebrae fractures can cause spinal deformation, leading to stoop.

C. Changes in the cardiovascular system:

With age, the cardiovascular system also undergoes a number of changes that can increase the risk of developing cardiovascular diseases.

• Change in vascular elasticity: The vessels become less elastic, which leads to an increase in blood pressure.

  • Reasons: The accumulation of cholesterol on the walls of blood vessels (atherosclerosis), a decrease in the elasticity of the fibers of the connective tissue.
  • Consequences: Increasing blood pressure (hypertension), increased heart load, increased risk of stroke and heart attack.

• Reduced heart function: The heart can become less effective in pumping blood.

  • Reasons: Age -related changes in the heart muscle, reduction of contractility, an increase in the size of the heart chambers.
  • Consequences: Reducing endurance, shortness of breath, fatigue, increased risk of heart failure.

• Improving cholesterol levels: The level of “bad” cholesterol (LDL) may increase, and the level of “good” cholesterol (HDL) may decrease.

  • Reasons: Age -related changes in lipid metabolism, unhealthy nutrition, a sedentary lifestyle.
  • Consequences: Increased risk of atherosclerosis, coronary heart disease and other cardiovascular diseases.

D. Changes in the nervous system:

Age -related changes in the nervous system can affect cognitive functions, coordination and balance.

• Reducing cognitive functions: Problems with memory, concentration and speed of information processing may occur.

  • Reasons: A decrease in the amount of neurons, a decrease in brain volume, deterioration of blood supply to the brain.
  • Consequences: Forgetfulness, absent -mindedness, difficulties in learning, increased risk of dementia.

• Slow down reflexes: The reaction to external stimuli can slow down.

  • Reasons: Reducing the rate of transmission of nerve impulses, deterioration of the function of neuromuscular compounds.
  • Consequences: Increased risk of falls and injuries.

• Equilibrium disorders: Dizziness and instability may occur.

  • Reasons: Age -related changes in the vestibular apparatus (equilibrium in the inner ear), a decrease in muscle strength, visual impairment.
  • Consequences: Increased risk of falls and injuries.

E. Changes in the endocrine system:

The endocrine system plays an important role in the regulation of many body functions, and age -related changes in this system can have a significant effect on health.

• Reducing the level of hormones: The production of hormones, such as testosterone, estrogen, growth hormone and melatonin, is reduced.

  • Reasons: Age -related changes in endocrine glands (testicles, ovaries, pituitary gland, pineal gland).
  • Consequences: Men have a decrease in libido, erectile dysfunction, muscle weight, fatigue. In women, tides, dry vagina, loss of bone mass, mood change. Sleep disturbance, reduction of immunity.

• Violation of the regulation of blood sugar levels: Sensitivity to insulin decreases, which can lead to an increase in blood sugar.

  • Reasons: Age -related changes in cells, a decrease in physical activity, weight gain.
  • Consequences: Increased risk of type 2 diabetes.

II. Physical activity: the key to health and active longevity

Physical activity is one of the most important factors affecting health and quality of life after 50 years. Regular exercises help slow down the aging process, improve physical form, reduce the risk of chronic diseases and maintain cognitive functions.

A. Advantages of regular physical activity:

• Improving the cardiovascular system:

  • Decrease in blood pressure.
  • Strengthening the heart muscle.
  • Reducing the level of “bad” cholesterol and increasing the level of “good” cholesterol.
  • Improving blood circulation.
  • Reducing the risk of developing coronary heart disease, stroke and heart failure.

• Strengthening muscles and bones:

  • Increase in muscle mass and strength.
  • Improving equilibrium and coordination.
  • Strengthening bones and reducing the risk of osteoporosis and fractures.

• Weight control:

  • Calorie burning.
  • Acceleration of metabolism.
  • Reducing the risk of obesity and related diseases such as type 2 diabetes and cardiovascular diseases.

• Improving mental health:

  • Reducing stress and anxiety.
  • Improving mood and self -esteem.
  • Reduction of risk of depression.
  • Improving cognitive functions, such as memory, concentration and speed of information processing.

• Reduction of risk of developing chronic diseases:

  • Type 2 diabetes.
  • Some types of cancer (breast cancer, colon cancer).
  • Alzheimer’s disease.
  • Arthritis.

B. Types of physical activity recommended after 50 years:

• Aerobic exercises:

  • Walking: A simple and affordable form of physical activity, which can be performed anywhere and at any time. It is recommended to start with short walks and gradually increase duration and intensity.
  • Swimming: A great option for people with joint problems, since water reduces the load on the joints.
  • Cycling: It also has a minimal effect on the joints and allows you to regulate the intensity of the load.
  • Dancing: A fun and effective way to improve the cardiovascular system, coordination and balance.
  • Aquaerobika: The combination of aerobic exercises in water, which has a minimal effect on the joints and improves strength and endurance.

• Power exercises:

  • Lieving weights: The use of dumbbells, rods or simulators to strengthen muscles. It is important to start with a small weight and gradually increase the load.
  • Exercises with your own weight: Push -ups, squats, attacks, bar.
  • Elastic ribbon exercises: An effective way to strengthen muscles and improve flexibility.

• Exercises for flexibility and balance:

  • Yoga: Improves flexibility, balance, strength and coordination.
  • Tai-you: A soft and smooth type of gymnastics, which improves balance, coordination and reduces stress.
  • Stretching: Improves flexibility and reduces the risk of injuries.

C. Recommendations on the intensity and duration of physical activity:

• Minimum recommendations:

  • At least 150 minutes of moderate intensity of aerobic activity per week (for example, fast walking).
  • Or at least 75 minutes of high intensity of aerobic activity per week (for example, running).
  • Plus strength exercises, including all the main muscle groups, at least twice a week.

• Recommendations to obtain additional benefits for health:

  • An increase in the duration of moderate intensity of aerobic activity to 300 minutes per week.
  • Or an increase in the duration of high intensity of aerobic activity to 150 minutes per week.

• Important:

  • Start gradually and increase the intensity and duration of training as the physical form improves.
  • Consult a doctor before the start of a new exercise program, especially if there are any diseases.
  • Diversify training so that it is not bored and use different muscle groups.
  • Listen to your body and rest when it is necessary.

D. How to make physical activity part of everyday life:

• Find what you like: Choose the types of physical activity that bring you pleasure to make it easier to adhere to regular training.
• Make physical activity part of your daily routine: For example, walking during a lunch break, climb the stairs instead of an elevator, walk to the store.
• Engage with friends or family members: This will make training more pleasant and motivating.
• Set goals and track progress: Write down your workouts and track your achievements to see the results and remain motivated.
• Use fitness trackers and applications: They will help to track your activity, set goals and receive notifications.
• Do not give up: Even if you missed a few training, do not despair and return to classes as soon as possible.

III. Nutrition: the basis of health and active longevity

Proper nutrition plays a key role in maintaining health and active lifestyle after 50 years. With age, metabolism slows down, and the need for certain nutrients changes. A balanced diet rich in nutrients helps to maintain weight, strengthen bones and muscles, improve cognitive functions and reduce the risk of chronic diseases.

A. The basic principles of proper nutrition after 50 years:

• Balance: The diet should include all the necessary nutrients in the correct proportions: proteins, fats, carbohydrates, vitamins and minerals.
• Variety: Use a variety of foods from all food groups to provide the body with all the necessary nutrients.
• Moderation: Observe moderation in the amount of food consumed to maintain a healthy weight.
• Regularity: Eat regularly, in small portions to maintain a stable blood sugar and avoid overeating.
• Sufficient fluid consumption: Drink enough water during the day to maintain hydration of the body.

B. Key nutrients and products:

• Protein:

  • Functions: Building material for muscles, bones, skin and other tissues. It is necessary to maintain muscle mass, immunity and healing of wounds.
  • Sources: Lenten meat (chicken, turkey, fish), eggs, dairy products (milk, yogurt, cottage cheese), legumes (beans, lentils, chickpeas), tofu, nuts and seeds.
  • Recommendations: 1-1.2 grams of protein per kilogram of body weight per day.

• Calcium:

  • Functions: It is necessary for the health of bones and teeth, as well as for the normal functioning of muscles and nerves.
  • Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, spinach), enriched products (soy milk, orange juice).
  • Recommendations: 1200 mg per day for women over 50 and men over 70 years old.

• Vitamin D:

  • Functions: It is necessary for the assimilation of calcium and maintaining bone health. It also plays an important role in the immune system.
  • Sources: Bold fish (salmon, tuna, mackerel), egg yolk, enriched products (milk, cereals).
  • Recommendations: 600-800 IU per day. Many people need vitamin D additions, especially in winter.

• Fiber:

  • Functions: Helps maintain the health of the digestive system, reduces cholesterol levels and regulates blood sugar.
  • Sources: Fruits, vegetables, whole grain products (oatmeal, brown rice, whole grain bread), legumes.
  • Recommendations: 25-30 grams per day.

• Omega-3 fatty acids:

  • Functions: Important to the health of the heart, brain and joints. Have anti -inflammatory properties.
  • Sources: Fat fish (salmon, tuna, mackerel), linen seeds, walnuts, chia seeds.
  • Recommendations: 1-2 grams per day.

• Antioxidants:

  • Functions: Protect cells from damage by free radicals, reducing the risk of chronic diseases.
  • Sources: Fruits and vegetables of bright colors (berries, citrus fruits, dark green vegetables, red and orange vegetables).

C. Products that should be limited or avoided:

• Processed products: They contain a lot of sugar, salt and saturated fats.
• Sweet drinks: They contain a lot of sugar and do not contain nutrients.
• Fried food: Contains a lot of saturated fats and calories.
• Red meat: Use moderately, as it contains a lot of saturated fats.
• Transjir’s: Contained in some processed products and fast food. Avoid their use.

D. Practical nutrition tips:

• Plan your food meals in advance: This will help to avoid impulsive purchases of unhealthy food.
• Prepare food at home: This will allow you to control the ingredients and sizes of portions.
• Read the labels on products: Pay attention to the content of sugar, salt and fats.
• Eat slowly and consciously: Enjoy each piece and listen to the signals of hunger and saturation.
• Increase the consumption of fruits and vegetables: Try to use at least five portions of fruits and vegetables per day.
• Choose whole grain products: They contain more fiber and nutrients than processed grain products.
• Limit the consumption of sugar, salt and saturated fats: These substances can negatively affect health.
• Drink enough water: Support hydration of the body.
• Do not skip food meals: Regular nutrition helps to maintain a stable blood sugar level and avoid overeating.

IV. Cognitive health: maintaining clarity of the mind

Maintaining cognitive health is an important aspect of active longevity. With age, cognitive functions can decrease, but there are ways to slow down this process and maintain clarity of the mind.

A. Factors affecting cognitive health:

• Age: The natural aging process can lead to a decrease in cognitive functions.
• Genetics: Heredity plays a role in the development of certain diseases that affect cognitive health, such as Alzheimer’s disease.
• Education: A higher level of education is associated with the best cognitive functions.
• Physical activity: Regular exercises improve the blood supply to the brain and contribute to the growth of new neurons.
• Nutrition: A healthy diet, rich in antioxidants and omega-3 fatty acids, is useful for the brain.
• Social activity: Maintaining social ties and communication with other people stimulate the brain and improve cognitive functions.
• Cognitive stimulation: The solution of puzzles, reading, training in new skills and other types of cognitive activity help maintain clarity of the mind.
• Chronic diseases: Some diseases, such as diabetes, hypertension and cardiovascular diseases, can negatively affect cognitive health.
• Stress: Chronic stress can damage the brain and worsen cognitive functions.
• Dream: The lack of sleep can worsen memory, concentration and other cognitive functions.

B. Strategies for maintaining cognitive health:

• Regular physical activity: Exercises improve the blood supply to the brain, contribute to the growth of new neurons and protect against cognitive decline.
• Healthy nutrition: Diet, rich in fruits, vegetables, whole grain products, fish and nuts, is useful for the brain. Limit the consumption of sugar, salt and saturated fats.
• Cognitive stimulation: Decide puzzles, read, learn new languages, play chess, do needlework or any other activities that stimulate your brain.
• Social activity: Maintain social ties, communicate with friends and family, participate in public events.
• Stress management: Use relaxation methods such as meditation, yoga or deep breathing to reduce stress.
• Sufficient sleep: Try to sleep at least 7-8 hours at night.
• Control of chronic diseases: Regularly visit a doctor and control any chronic diseases such as diabetes, hypertension and cardiovascular diseases.
• Head protection from injuries: Wear the helmet during sports and take precautions to avoid falls.
• Refusal of smoking: Smoking harms the brain and increases the risk of dementia.

C. Exercises for the brain:

• Puzzles: Crosswords, Sudoku, Puzzles.
• Memory games: Removing lists, playing cards.
  • Reading: Read books, newspapers, magazines.
  • Letter: Maintaining a diary, writing letters.
  • Learning new languages:
  • Training in new skills: Game on a musical instrument, drawing, needlework.
  • Games requiring strategic thinking: Chess, checkers, go.
  • Use of brain training applications: There are many applications that offer various exercises to improve memory, attention and other cognitive functions.

V. Social activity and emotional well -being

Social activity and emotional well -being are integral components of a healthy and active lifestyle after 50 years. Maintaining social ties and a positive mood helps to fight loneliness, depression, improves cognitive functions and overall well -being.

A. The importance of social activity:

• The fight against loneliness and isolation: Loneliness and social isolation can negatively affect physical and mental health, increasing the risk of depression, cardiovascular diseases and dementia.
• Improving mental health: Social activity helps to improve mood, reduce stress and anxiety, increase self -esteem.
• Cognitive functions stimulation: Communication with other people stimulates the brain, improves memory, attention and other cognitive functions.
• Strengthening the immune system: Social support and positive emotions can strengthen the immune system and increase resistance to disease.
• Increase in life expectancy: Studies show that people who support active social ties live longer.

B. Ways to maintain social activity:

• Spend time with family and friends: Meet your loved ones regularly, arrange joint events, communicate by phone or on the Internet.
  • Participate in public events: Attend concerts, exhibitions, sports competitions, lectures, interest clubs.
  • Engage in volunteer activities: Help other people, participate in social projects, join volunteer organizations.
  • Join the interest clubs: Join the groups of people sharing your hobbies, such as reading clubs, dances, gardening, travel.
  • Take sports in groups: Participate in group classes fitness, yoga, swimming or other sports.
  • Visit centers for the elderly: Such centers offer various programs and events for the elderly, including sports, creativity, educational courses and social events.
  • Use the Internet and social networks: Maintain contact with friends and family on the Internet, participate in online communities, communicate on social networks.

C. maintaining emotional well -being:

• Positive thinking: Try to see the positive aspects in every situation, focus on gratitude and optimism.
• Stress management: Use relaxation methods such as meditation, yoga or deep breathing to reduce stress.
• Caring for yourself: Take your time, do what you like, pamper yourself with pleasant things.
• Hobbies development: Do what you are interested in and bring pleasure.
• Help others: Help to other people brings satisfaction and increases self -esteem.
• Recourse: Feel free to seek help from a psychologist or psychotherapist if you experience emotional difficulties.
• Remember the past, but live in the present: Reflect the past, but do not let him influence your present. Focus on what you can do now to improve your life.
• Take your age -related changes: Age is a natural process, and it is important to accept your age -related changes. Focus on what you can do, and not on what you can no longer.

VI. Regular medical examinations and prevention of diseases

Regular medical examinations and prevention of diseases is an important part of maintaining health and active longevity after 50 years. With age, the risk of developing chronic diseases increases, and early detection and treatment can prevent serious complications and improve the quality of life.

A. Recommended medical examinations and screening:

• Annual inspection of the therapist: Includes the measurement of blood pressure, pulse, body temperature, auscultation of the heart and lungs, palpation of the abdomen, assessment of the general state of health and discussing symptoms.
• Measurement of blood pressure: Regular measurement of blood pressure allows you to identify hypertension and begin treatment in the early stages.
• Blood test for cholesterol: Measuring the level of cholesterol allows you to evaluate the risk of developing cardiovascular diseases.
• Blood test for sugar: Measurement of blood sugar allows you to detect diabetes and antiabet.
• Blood test for thyroid function: Measurement of the level of thyroid hormones allows you to identify hypothyroidism and hyperthyroidism.
• Examination at the optometrist: Regular examination by an optometrist allows you to identify glaucoma, cataracts and other eyes of the eyes.
• Inspection at the dentist: Regular examination by the dentist allows you to identify caries, periodontitis and other diseases of the oral cavity.
• Screening for colon cancer: Colonoscopy or fecal analysis for hidden blood.
• Breast cancer screening (for women): Mammography.
• Screening for cervical cancer (for women): PAP test.
• Prostate cancer screening (for men): Blood test for the dog (prostatic specific antigen).
• Dencitometry: Measurement of bones density to detect osteoporosis.
• Vaccination: Vaccination against influenza, pneumococcal infection, girdle herpes and other diseases.

B. Prevention of diseases:

• Healthy lifestyle: Proper nutrition, regular physical activity, rejection of smoking and moderate use of alcohol.
• Weight control: Maintaining a healthy weight reduces the risk of developing many diseases.
• Stress management: Use relaxation methods such as meditation, yoga or deep breathing to reduce stress.
• Sufficient sleep: Try to sleep at least 7-8 hours at night.
• Reception of vitamins and minerals: Discuss with the doctor the need to receive vitamins and minerals.
• Sun protection: Use sunscreen and wear protective clothes to reduce the risk of skin cancer.
• Safe sex: Use condoms to protect against sexually transmitted infections.
• Regular medical examinations: Visit a doctor for regular medical examinations and screening.
• Timely seeking a doctor: Contact the doctor when any new symptoms or changes in the state of health appear.

VII. House adaptation and safety

Adaptation of the house and ensuring security are important aspects of maintaining an active and independent lifestyle after 50 years. With age, problems with mobility, vision and balance may arise, therefore it is necessary to create a safe and comfortable environment in the house.

A. Adaptation Home:

• Improving lighting: Set bright lighting in all rooms, especially in corridors, on the stairs and in the bathroom. Use nightlines to facilitate movement at night.
• Elimination of obstacles: Remove carpets, wires and other items that can lead to falls.
• Installation of handrails: Set the handrails in the bathroom, toilet and on the stairs to facilitate the movement and prevent falls.
• Using anti -slip mats: Put the anti -slip mats in the bathroom and in the kitchen to prevent sliding.
• Furniture height adjustment: Adjust the height of the bed, chairs and tables to make it easier to get up and sit down.
• Using auxiliary means: Use canes, walkers or other auxiliary means to facilitate movement.
• Organization Spaces: Place the frequently used items in easily accessible places so that you do not have to stretch or bend.
• Installation of smoke and carbon monoxide sensors: Check the performance of smoke and carbon monoxide sensors and replace the batteries if necessary.

B. Security outside the house:

• Wear comfortable shoes: Wear low -heeled shoes and good support for the foot.
• Use cane or walkers: Use a cane or walker to facilitate movement and maintain balance.
• Be careful on the road: Follow the rules of the road, cross the road in the installed places and be careful when crossing the road in the dark.
• Use public transport: If it is difficult for you to drive a car, use public transport.
• Tell loved ones about your plans: Tell loved ones about your plans and route of movement.
• Carry your phone with you: Carry a phone with you to communicate with emergency services.
• Explore evacuation routes: Study the evacuation routes from buildings and premises.
• Attend self -defense courses: Self -defense courses will help you protect yourself from an attack.

VIII. Final recommendations

Maintaining health and an active lifestyle after 50 years requires a comprehensive approach, including physical activity, proper nutrition, cognitive stimulation, social activity, regular medical examinations and prevention of diseases, as well as adaptation of the house and ensuring safety. Following this recommendation