Health after 50: Secrets of longevity

Health after 50: Secrets of longevity

Section 1: Physiological changes after 50 – the basis of an understanding of longevity

The age of 50 years is a significant line in a person’s life, which is accompanied by a number of physiological changes. Understanding these changes is the key to developing an effective strategy for maintaining health and longevity. It is important to understand that aging is a natural process, but its speed and consequences can be significantly softened.

1.1 Cardiovascular system:

• Age changes: With age, the walls of arteries lose their elasticity, become more rigid (arteriosclerosis). This leads to an increase in blood pressure, an increase in the load on the heart and the risk of developing cardiovascular diseases (SVD), such as coronary heart disease (IBS), myocardial infarction, stroke. Vessels can also lose the ability to expand and narrow in response to the needs of the body. The heart muscle also undergoes changes: the number of cardiomyocytes (cells of the heart muscle) decreases, which can lead to a decrease in the contractile ability of the heart. The function of the heart valves is impaired.
• Risk factors: High blood pressure, increased cholesterol (especially LDL – low density lipoproteins), smoking, sedentary lifestyle, obesity, diabetes, stress, genetic predisposition.
• Longevity strategies:
  • Regular physical exercises: Aerobic loads (walking, swimming, cycling) strengthen the heart muscle, improve blood circulation, reduce blood pressure and cholesterol. At least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week are recommended. Power training is also important to maintain muscle mass and improve metabolism.
  • Healthy nutrition: A low content of saturated and trans fats, cholesterol, salt and added sugar. The use of a large amount of fruits, vegetables, whole grain products, low -fat protein (fish, bird, legumes).
  • Control of blood pressure and cholesterol level: Regular medical examinations and testing for the detection and treatment of hypertension and hypercholesterolemia. If necessary, taking medications prescribed by a doctor.
  • Refusal of smoking: Smoking is one of the most serious risk factors of the SSZ. Refusal of smoking significantly reduces the risk of developing these diseases.
  • Stress management: Chronic stress negatively affects the cardiovascular system. The use of relaxation techniques (meditation, yoga, deep breathing), spending time in nature, communication with close people.
  • Sufficient sleep: A lack of sleep can increase blood pressure and stress. It is recommended to sleep 7-8 hours a day.

1.2 Bone system:

• Age changes: With age, a decrease in bone density (osteoporosis) occurs, which increases the risk of fractures, especially vertebrae, hips and bones of the forearm. The content of calcium and other minerals in the bones is reduced. Hormonal changes, especially a decrease in estrogen levels in women after menopause, accelerate the loss of bone mass.
• Risk factors: Women’s gender, menopause, elderly age, low body weight, calcium and vitamin D deficiency, sedentary lifestyle, smoking, alcohol abuse, some diseases (for example, rheumatoid arthritis) and drugs (for example, glucocorticoids).
• Longevity strategies:
  • Sufficient consumption of calcium and vitamin D: Calcium is the main building material for bones. Vitamin D is necessary for the absorption of calcium. The recommended daily dose of calcium for women over 50 and men over 70 is 1200 mg, vitamin D is 800-1000 IU. Sources of calcium: dairy products, green leafy vegetables, enriched products. Sources of vitamin D: oily fish, egg yolks, enriched products, sunlight.
  • Excessive exercises: Exercises that make the bones work against gravity (walking, running, dancing, strength training), stimulate the formation of bone tissue and increase its density.
  • Refusal of smoking and restriction of alcohol use: Smoking and alcohol abuse negatively affect bone tissue.
  • Downs prevention: Falls are the main cause of fractures in the elderly. It is important to maintain physical activity, improve balance (for example, with the help of tai-chi exercises), provide good lighting in the house, remove obstacles on the path, use a cane or walker if necessary.
  • Dencitometry: Regular measurement of bone density (densitometry) allows you to identify osteoporosis at an early stage and begin treatment.

1.3 muscle system:

• Age changes: With age, there is a loss of muscle mass (sarcopenia) and strength. This is due to a decrease in the level of hormones (for example, testosterone in men), a decrease in the number of muscle fibers, a decrease in their contractile ability and a decrease in muscle nervous stimulation.
• Risk factors: A sedentary lifestyle, insufficient protein consumption, chronic diseases, inflammation.
• Longevity strategies:
  • Power training: Regular strength training is the most effective way to prevent and convert sarcopenia. They stimulate the growth of muscle tissue and increase strength. It is recommended to engage in strength training at least 2 times a week, working on all the main muscle groups.
  • Sufficient protein consumption: Protein is the main building material for muscles. The recommended daily dose of protein for the elderly is 1-1.2 grams per kilogram of body weight. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds.
  • Balanced nutrition: In addition to protein, other nutrients, such as vitamins and minerals, are also necessary to maintain muscle mass.
  • Regular physical activity: In addition to strength training, other types of physical activity are important, such as walking, swimming, cycling. They improve blood circulation, general health and prevent muscle loss.

1.4 Nervous system:

• Age changes: With age, there is a decrease in the number of neurons (brain cells), a decrease in the volume of the brain, a decrease in the rate of transmission of nerve impulses, worsening memory, attention and cognitive functions. The risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease, increases.
• Risk factors: Elderly, genetic predisposition, high blood pressure, increased cholesterol, diabetes, smoking, sedentary lifestyle, social insulation, head injuries.
• Longevity strategies:
  • Active lifestyle: Physical activity improves blood circulation in the brain, stimulates the growth of new neurons and improves cognitive functions.
  • Mental activity: Constant training, reading, solving crosswords, learning foreign languages, playing musical instruments stimulate the brain and prevent its aging.
  • Social activity: Communication with friends and family, participation in social events, volunteering improve mood, reduce stress and stimulate the brain.
  • Healthy nutrition: Diet, rich in antioxidants (fruits, vegetables, berries), omega-3 fatty acids (fish, nuts, seeds), group B vitamins (whole granular products, meat, poultry) and other nutrients, and healthy brain health.
  • Sufficient sleep: The lack of sleep negatively affects cognitive functions. It is recommended to sleep 7-8 hours a day.
  • Stress management: Chronic stress negatively affects the brain. The use of relaxation techniques (meditation, yoga, deep breathing), spending time in nature, communication with close people.

1.5 Endocrine system:

• Age changes: With age, there is a decrease in hormones, such as estrogens in women after menopause and testosterone in men. This leads to various physiological changes, such as a decrease in muscle mass, an increase in adipose tissue, a decrease in bone density, mood deterioration, and a decrease in libido. The regulation of blood sugar is disturbed, and the risk of developing type 2 diabetes increases.
• Risk factors: An elderly age, genetic predisposition, obesity, sedentary lifestyle, malnutrition, chronic stress.
• Longevity strategies:
  • Healthy nutrition: A low sugar and simple carbohydrate diet, rich in fiber, helps maintain a stable blood sugar.
  • Regular physical exercises: Physical activity improves insulin sensitivity and helps control blood sugar.
  • Weight management: Maintaining healthy weight reduces the risk of type 2 diabetes.
  • Hormone replacement therapy (ZGT): In some cases, ZGT can be prescribed for women after menopause to relieve symptoms and improve the quality of life. However, the ZGT has its own risks and should be prescribed only by a doctor after a thorough examination.
  • Medication: If necessary, the doctor may prescribe medications for the treatment of hormonal disorders.

Section 2: Food for longevity – the foundation of a healthy life after 50

Proper nutrition plays a key role in maintaining health and longevity after 50 years. With age, the need for some nutrients increases, and the assimilation of others can worsen. It is important to adapt your diet to these changes.

2.1 basic food principles after 50:

• Balance: The diet should contain all the necessary nutrients in the correct ratio: proteins, fats, carbohydrates, vitamins, minerals, trace elements and fiber.
• Variety: The use of a variety of products allows you to get all the necessary nutrients and avoid a deficiency of any of them.
• Moderation: It is important not to overeat and control the calorie content of the diet in order to maintain a healthy weight.
• Individual approach: Nutrient needs may vary depending on the age, gender, state of health, level of physical activity and other factors. It is important to consult a doctor or nutritionist to develop an individual food plan.

2.2 proteins:

• Role: Proteins are necessary to maintain muscle mass, immunity, restoration of tissues and the production of hormones and enzymes.
• Recommended quantity: 1-1.2 grams of protein per kilogram of body weight per day.
• Sources: Meat (low -fat), fish, poultry, eggs, dairy products, legumes, nuts, seeds.
• Important comments: In elderly people, the absorption of protein can worsen, so it is important to consume protein during the day, and not just in one meal.

2.3 fats:

• Role: Fats are necessary for the production of hormones, assimilation of vitamins, maintaining the health of the skin and hair.
• Recommended quantity: 20-35% of the total calorie content of the diet.
• Types of fat:
  • Saturated fats: Contained in meat, dairy products, coconut and palm oil. The use of saturated fats should be limited, as they can increase blood cholesterol.
  • Transjir’s: Contained in processed products such as fast food, baking, margarine. Transfiders should be avoided, as they increase the level of LDL cholesterol (poor cholesterol) and reduce the level of HDL cholesterol (good cholesterol).
  • Unsaturated fats: Contained in vegetable oils (olive, sunflower, corn), avocados, nuts, seeds and fatty fish (salmon, tuna, sardines). Unsaturated fats are useful for the health of the heart and blood vessels. Especially important are omega-3 fatty acids, which are found in fatty fish and linen seed.
• Important comments: Choose healthy fats and use them in moderate quantities.

2.4 carbohydrates:

• Role: Carbohydrates are the main source of energy for the body.
• Recommended quantity: 45-65% of the total calorie content of the diet.
• Types of carbohydrates:
  • Simple carbohydrates: Contained in sugar, sweets, white bread, white rice. Simple carbohydrates are quickly absorbed and can cause sharp fluctuations in blood sugar.
  • Complex carbohydrates: Contained in whole grain products, fruits, vegetables, legumes. Complex carbohydrates are slowly absorbed and provide the body with energy for a longer time.
• Important comments: Give preference to complex carbohydrates and limit the use of simple carbohydrates.

2.5 fiber:

• Role: Fiber is necessary for the normal operation of the digestive system, maintaining blood sugar levels, reduce cholesterol and preventing constipation.
• Recommended quantity: 25-30 grams per day.
• Sources: Fruits, vegetables, whole grain products, legumes, nuts, seeds.
• Important comments: Increase fiber consumption gradually to avoid discomfort in the abdomen.

2.6 Vitamins and minerals:

• Role: Vitamins and minerals are necessary for the normal operation of all organs and systems of the body.
• Important vitamins and minerals for people over 50:
  • Calcium: For the health of bones.
  • Vitamin D: For the absorption of calcium and strengthen immunity.
  • Vitamin B12: For the normal operation of the nervous system and hematopoiesis.
  • Folic acid: For the prevention of defects in the nervous tube in the fetus (important for women of childbearing age).
  • Potassium: To maintain blood pressure.
  • Magnesium: For the normal functioning of muscles and nervous system.
  • Zinc: To strengthen the immunity and healing of wounds.
• Important comments: Get vitamins and minerals from a variety of food. If necessary, the doctor can prescribe vitamin-mineral complexes.

2.7 Water:

• Role: Water is necessary for the normal operation of all organs and systems of the body, including digestion, blood circulation, thermoregulation and removal of waste.
• Recommended quantity: 8-10 glasses per day.
• Important comments: Older people often experience less thirsty than young ones, so it is important to regularly drink water during the day.

2.8 Examples of healthy dishes for people over 50:

• Breakfast: Oat porridge with fruits and nuts, yogurt with berries, omelet with vegetables.
• Dinner: Salad with chicken or fish, vegetables puree soup, whole grain bread.
• Dinner: Baked fish with vegetables, stew with vegetables, legumes with vegetables.
• Snacks: Fruits, vegetables, nuts, yogurt.

Section 3: Physical activity – the key to active longevity

Physical activity is an integral part of a healthy lifestyle at any age, but especially important after 50 years. Regular exercises help maintain physical form, prevent the development of many diseases, improve the mood and quality of life.

3.1 types of physical activity:

• Aerobic exercises: Exercises that increase the frequency of heart contractions and breathing, such as walking, running, swimming, cycling, dancing. Aerobic exercises strengthen the cardiovascular system, improve blood circulation, reduce blood pressure and cholesterol.
• Power exercises: Exercises that strengthen muscles, such as lifting weights, push -ups, squats, exercises with an elastic ribbon. Power exercises help prevent the loss of muscle mass, improve strength and endurance.
• Flexibility exercises: Exercises that stretch the muscles and increase the range of movements, such as yoga, pilates, stretching. Flexibility exercises improve posture, reduce the risk of injuries and improve overall well -being.
• Exercise of equilibrium: Exercises that improve balance and coordination, such as tai-chi, walking along the line, standing on one leg. Equilibrium exercises reduce the risk of falls.

3.2 recommendations on physical activity for people over 50:

• Aerobic exercises: At least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week.
• Power exercises: At least 2 times a week, working on all the main muscle groups.
• Flexibility exercises: Daily.
• Exercise of equilibrium: 2-3 times a week.

3.3 Tips for the beginning of physical activity:

• Consult a doctor: Before you begin to engage in physical activity, especially if you have any diseases, consult your doctor.
• Start slowly: Start with small loads and gradually increase them.
• Find what you like: Choose a type of physical activity that you like to be interested in doing.
• Engage regularly: Try to engage in physical activity regularly to get maximum health benefits.
• Listen to your body: If you feel pain or discomfort, stop the exercise and rest.
• Engage with friends: To engage in physical activity with friends can be more fun and motivate you to continue classes.

3.4 Advantages of physical activity for people over 50:

• Improving cardiovascular health: Physical activity strengthens the heart muscle, improves blood circulation, reduces blood pressure and cholesterol.
• Strengthening bones and muscles: Physical activity stimulates the formation of bone tissue and increases the muscle mass, preventing osteoporosis and sarcopenia.
• Weight control: Physical activity helps to burn calories and maintain healthy weight.
• Improving mood and decreasing stress: Physical activity stimulates the production of endorphins that improve mood and reduce stress.
• Improving cognitive functions: Physical activity improves blood circulation in the brain and stimulates the growth of new neurons, improving memory, attention and cognitive functions.
• Reducing the risk of developing many diseases: Physical activity reduces the risk of developing cardiovascular diseases, type 2 diabetes, certain types of cancer, Alzheimer disease and other diseases.
• Improving the quality of life: Physical activity improves overall well -being, increases energy and allows you to lead an active lifestyle.

Section 4: Mental Health and Social activity – important components of longevity

Maintaining mental health and social activity is no less important for longevity than physical health and proper nutrition. Emotional well -being, positive thinking and active participation in social life contribute to improving general well -being, reducing stress and strengthening immunity.

4.1 Mental health:

• Importance: Mental health affects all aspects of life, including physical health, social relations, productivity and general well -being.
• Common problems of mental health in people over 50: Depression, anxiety, loneliness, memory loss, cognitive impairment.
• Factors affecting mental health: An elderly age, chronic diseases, loss of loved ones, financial difficulties, social isolation.
• Strategies for maintaining mental health:
  • Positive thinking: Try to see the good in every situation, be grateful for what you have and avoid negative thoughts.
  • Stress management: Use relaxation techniques (meditation, yoga, deep breathing), spend time in nature, communicate with close people, do your favorite thing.
  • Maintaining social ties: Communicate with friends and family, participate in social events, volunteers, visit clubs in interests.
  • Mental activity: Constant training, reading, solving crosswords, learning foreign languages, playing musical instruments stimulate the brain and prevent its aging.
  • Physical activity: Physical activity stimulates the production of endorphins that improve mood and reduce stress.
  • Healthy sleep: The lack of sleep negatively affects mental health. It is recommended to sleep 7-8 hours a day.
  • Appeal for help to a specialist: If you experience mental health problems, seek help from a doctor, psychologist or psychotherapist.

4.2 Social activity:

• Importance: Social activity helps maintain mental health, improves mood, reduces stress and strengthens immunity.
• Advantages of social activity:
  • Improving mental health: Social activity helps to fight loneliness, depression and anxiety.
  • Strengthening immunity: Social activity stimulates the immune system and helps to fight diseases.
  • Improving cognitive functions: Social activity stimulates the brain and improves memory, attention and cognitive functions.
  • Increase in life expectancy: Studies show that people who lead an active social lifestyle live longer.
• Ways to maintain social activity:
  • Communication with friends and family: Regularly communicate with friends and family, attend family events, call on the phone or write letters.
  • Participation in social events: Attend concerts, exhibitions, performances, sporting events, public meetings.
  • Volunteering: Help other people, work in charitable organizations.
  • Visiting interest clubs: Join the interest clubs (book, musical, sports, tourist).
  • Participation in educational programs: Attend lectures, seminars, advanced training courses.
  • Trips: Travel, meet new people and cultures.
  • Using social networks: Use social networks to communicate with friends and family, participation in online communities and obtaining information.

Section 5: Prevention of diseases and regular medical examinations – the key to health

Prevention of diseases and regular medical examinations play an important role in maintaining health and longevity after 50 years. With age, the risk of developing many diseases increases, so it is important to identify them at an early stage and begin treatment.

5.1 Basic principles of disease prevention:

• Healthy lifestyle: Proper nutrition, regular physical activity, sufficient sleep, rejection of smoking and alcohol abuse.
• Vaccination: Vaccination helps to protect against infectious diseases, such as flu, pneumococcal infection, encircling lichen.
• Regular medical examinations: Regular medical examinations allow you to identify diseases at an early stage and begin treatment.
• Screening: Screening is an examination that is carried out to detect diseases in people who have no symptoms. Screening is recommended to detect breast cancer, cervical cancer, colon cancer, prostate cancer and other diseases.

5.2 Recommended medical examinations for people over 50:

• Annual medical examination: It includes the measurement of blood pressure, pulse, body temperature, skin examination, eye examination, inspection of the oral cavity, examination of the lymph nodes, listening to the heart and lungs, palpation of the abdomen.
• Blood tests: A general blood test, a biochemical blood test (glucose, cholesterol, triglycerides, hepatic enzymes, renal enzymes), a blood test for thyroid hormones.
• Urine analysis: General urine analysis.
• Electrocardiogram (ECG): To identify heart rhythm and other heart disease.
• Fluorography or radiography of the lungs: To identify lung diseases, such as pneumonia and tuberculosis.
• Colonoscopy: To detect cancer of the colon. It is recommended to start from the age of 45 and repeat every 10 years if there are no risk factors.
• Mammography: To detect breast cancer. It is recommended that women over 50 years old do mammography every 1-2 years.
• PAP test: To identify cervical cancer. It is recommended that women make a papa test every 3-5 years.
• PSA-Test: To identify prostate cancer. It is recommended to discuss the need to conduct a dog test with a doctor over 50 years old.
• Dencitometry: To measure bone density and osteoporosis. It is recommended for women over 65 and men over 70, as well as people with risk factors of osteoporosis.
• Occupying okulist: To identify eye diseases, such as glaucoma and cataracts. It is recommended to visit an optometrist every 1-2 years.
• Dentist’s inspection: To maintain the health of teeth and gums. It is recommended to visit the dentist every 6 months.

5.3 vaccination for people over 50:

• Influenzation against influenza: It is recommended to do annually.
• Vaccination against pneumococcal infection: It is recommended to do once in a lifetime, and then revaccinated after 5 years.
• Vaccination against encircling lichen: It is recommended to do once in a lifetime.
• Vaccination against tetanus, diphtheria and whooping cough: It is recommended to do every 10 years.

5.4 Cancer screening:

• Breast cancer screening: Mammography.
• Screening for cervical cancer: PAP test.
• Screening for colon cancer: Colonoscopy, fecal analysis for hidden blood.
• Prostate cancer screening: PSA-test.
• Lung cancer screening: Computed tomography (CT) of the lungs (recommended for people with a high risk of developing lung cancer).

Section 6: Secrets of successful aging – integration of all aspects

Successful aging is not just an achievement of longevity, it is maintaining health, activity and quality of life throughout life. This requires the integration of all aspects of a healthy lifestyle: proper nutrition, regular physical activity, maintaining mental health, social activity, the prevention of diseases and regular medical examinations.

6.1 Key principles of successful aging:

• Acceptance of age: Take your age and do not try to confront it. Focus on what you can do, and not on what you can no longer.
• Preservation of activity: Stay active physically, mentally and socially.
• Maintaining social ties: Communicate with friends and family, participate in social events, volunteering.
• New training: Constantly learn the new, learn foreign languages, give books, attend lectures and seminars.
• Help others: Help other people, work in charitable organizations, share your experience and knowledge.
• Finding meaning in life: Find the meaning in life, do what you like, and what brings you satisfaction.
• Gratitude: Be grateful for what you have and appreciate every day.
• Positive thinking: Try to see the good in every situation, be optimists and do not allow negative thoughts to master you.
• Stress management: Use relaxation techniques (meditation, yoga, deep breathing), spend time in nature, communicate with close people, do your favorite thing.
• Health care: Proper nutrition, regular physical activity, sufficient sleep, rejection of smoking and alcohol abuse, regular medical examinations.

6.2 Adaptation of lifestyle to age:

• Physical activity: Adapt physical activity to your capabilities. If you cannot run, go. If you cannot lift weights, do exercises with an elastic tape.
• Nutrition: Adapt your diet to your needs. With age, the need for some nutrients increases, and the assimilation of others can worsen.
• Social activity: Adapt your social activity to your capabilities. If you cannot attend social events, communicate with friends and family by phone or on the Internet.
• Mental activity: Adapt your mental activity to your capabilities. If it’s hard for you to read books, listen to audiobooks. If it is difficult for you to solve crosswords, play simple memory games.

6.3 The importance of a positive attitude to life:

A positive attitude to life plays a key role in successful aging. People with a positive attitude to life are more healthy, active and long -lived. They are more resistant to stress, more confident and more optimistic. They are easier to adapt to changes and more effectively solve problems.

6.4 Heritage and transfer of experience:

One of the important aspects of successful aging is the transfer of your experience and knowledge to the young generation. Share your knowledge, skills and wisdom with children, grandchildren and other young people. Help them avoid the mistakes that you have made and achieve success in life.

6.5 Creating a comfortable and safe environment:

Create a comfortable and safe environment at home and at work. Make sure that your home has no obstacles to movement, that good lighting and that everything you need is at hand. Adapt your workplace to your needs to avoid injuries and overwork.

6.6 Continuous growth and development:

Continue to grow and develop throughout life. Study the new, master new skills, do