Health secrets in old age

Health Secrets in old age: extensive guidance for a long and active life

I. Physical health: the basis of longevity and active life

A. Regular physical exercises: the key to maintaining mobility and strength

1. Aerobic exercises: the key to a healthy heart and blood vessels:

   a. Walking: A simple and affordable way to maintain activity: Walking is one of the simplest and most affordable types of physical activity, which is ideal for older people. It is easy to integrate into everyday life, whether it is a walk in the park, going to the store or just a small walk around the house. Regular walking improves blood circulation, strengthens the cardiovascular system, reduces blood pressure and cholesterol. Start with short walks, gradually increasing their duration and intensity. Use comfortable shoes and monitor posture. B. Swimming: gentle load for joints: Swimming is a great option for those who have problems with joints or back pain, as water supports the body and reduces the load on the musculoskeletal system. Swimming improves flexibility, strength and endurance, and also helps to relax and relieve stress. Various swimming styles use different muscle groups, which allows you to comprehensively train the body. C. Cycling: pleasure and benefit in one bottle: Cycling is a pleasant way to stay active and enjoy fresh air. It strengthens the muscles of the legs, improves coordination and balance, and also stimulates the cardiovascular system. You can use both a regular bicycle and an exercise bike, which allows you to engage at any time of the year and in any weather. It is important to correctly adjust the bike to avoid injuries and discomfort. D. Dancing: entertainment and physical activity: Dancing is not only an exciting activity, but also an excellent training for the whole body. They improve coordination, flexibility, balance and cardiovascular system. Different dance styles offer different intensity and load, which allows you to choose the most suitable option depending on physical training and preferences. Dancing also contribute to socialization and improve mood.

2. Power exercises: maintaining muscle mass and bone density:

   a. Exercises with your own weight: Simple and effectively: Exercises with its own weight, such as squats, push -ups from the wall and socks, is a great way to strengthen muscles and bones without the use of additional equipment. They are easy to perform and can be performed at home. It is important to start with a small number of repetitions and gradually increase their number as muscles strengthen. B. Using elastic tapes: gradual increase in load: Elastic tapes are a universal tool for strength training, which allows you to gradually increase the load. They are light, portable and affordable. With the help of elastic tapes, various muscle groups can be trained by performing flexion, extension and rotation exercises. C. Classes with small dumbbells: Strengthening the arms and shoulders: The use of small dumbbells (1-2 kg) allows you to strengthen the muscles of the arms and shoulders. It is important to choose a weight that allows you to perform exercises with the right technique and without pain. Regular exercises with dumbbells improve the strength, endurance and functionality of the upper limbs. D. Work in the garden: useful and pleasant activity: Work in the garden, such as digging, weeding and planting plants, is a great way to remain active and strengthen muscles. It involves various muscle groups, improves flexibility and coordination, and also helps to relieve stress and improve mood. It is important to remember the correct posture and the use of tools to facilitate work.

3. Exercises for flexibility and balance: Prevention of falls and injuries:

   a. Stretching: maintaining the flexibility of the joints: Regular stretching helps maintain the flexibility of the joints and prevents muscle stiffness. Stretching should be performed after warming up muscles, for example, after easy walk. It is important to perform exercises slowly and smoothly, avoiding sudden movements and pain. B. Yoga: an integrated approach to health: Yoga is a comprehensive system of exercises that includes stretching, strength exercises and equilibrium exercises. It improves flexibility, strength, coordination and balance, and also helps to relax and relieve stress. There are various yoga styles that are suitable for different levels of physical training. C. Tay-chi: smooth movements for balance and coordination: Tai-chi is Chinese martial art, which consists of smooth and slow movements. It improves balance, coordination and flexibility, and also helps to relax and relieve stress. Tai-chi is ideal for the elderly, as it does not require great physical effort. D. Equilibrium exercises: Prevention of falls: Equilibrium exercises, such as standing on one leg or walking in a straight line, help improve coordination and prevent falls. They can be performed at home using a chair or wall to support. It is important to start with simple exercises and gradually increase their complexity.

4. Security recommendations for sports:

   a. Consultation with a doctor: Assessment of the state of health and contraindications: Before starting any sports, you need to consult a doctor in order to evaluate the state of health and exclude possible contraindications. The doctor may recommend certain types of physical activity and give security tips. B. Proper warm -up and hitch: preparation and restoration of muscles: Before each training, it is necessary to perform a warm -up to prepare the muscles for the load. The warm -up should include light aerobic exercises and stretching. After training, it is necessary to perform a hitch in order to gradually reduce the load and restore the muscles. The hitch should include stretching and relaxation exercises. C. Gradual increase in load: avoiding injuries: Training must begin with small loads, gradually increasing their intensity and duration. This allows muscles and joints to adapt to the load and avoid injuries. It is important to listen to your body and do not overstrain. D. Using the correct technique: maximum efficiency and safety: It is necessary to perform exercises with the right technique in order to avoid injuries and get the maximum benefit from training. If necessary, you can contact the instructor who will show the correct technique of performing exercises. E. Adequate rest and restoration: Prevention of overwork: Between training, it is necessary to give muscles the time to restore. The lack of rest can lead to overwork and injuries. It is important to sleep enough time and observe the daily routine.

B. Proper nutrition: fuel for healthy aging

1. Balanced diet: obtaining all the necessary nutrients:

   a. Squirrels: maintaining muscle mass: Proteins are necessary to maintain muscle mass, which tend to decrease with age. Proteins also play an important role in restoring tissues, maintaining immunity and the production of hormones. Good sources of protein include low -fat meat, fish, poultry, eggs, dairy products, legumes and nuts. B. Carbohydrates: Energy source: Carbohydrates are the main source of energy for the body. It is important to choose complex carbohydrates, such as whole grain products, fruits and vegetables that provide the body with energy gradually and contain fiber. Simple carbohydrates should be avoided, such as sweets and carbonated drinks, which quickly increase blood sugar and do not contain nutrients. C. Fat: important for the health of the brain and heart: Fats are necessary for the health of the brain, heart and blood vessels. It is important to choose healthy fats, such as mono -saturated and polyunsaturated fats contained in olive oil, avocados, nuts and fatty fish. Saturated and trans fats should be avoided, which are found in red meat, fried foods and processed foods. D. Vitamins and minerals: maintaining all the functions of the body: Vitamins and minerals are necessary to maintain all the functions of the body. It is important to use a variety of fruits, vegetables and other products rich in vitamins and minerals. If necessary, you can take vitamin-mineral complexes, but only on the recommendation of a doctor. E. Fiber: the health of the digestive system: Fiber is necessary for the health of the digestive system. It helps to maintain regular stools, reduces the level of cholesterol and blood sugar, and also promotes saturation. Good sources of fiber include whole grain products, fruits, vegetables, legumes and nuts.

2. Features of nutrition in old age:

   a. Reducing a sense of thirst: the importance of maintaining the water balance: With age, a feeling of thirst can weaken, which can lead to dehydration. It is important to regularly drink water during the day, even if there is no sense of thirst. It is recommended to drink at least 1.5-2 liters of water per day. B. Decrease in appetite: the choice of nutritional and easily digestible products: With age, appetite can decrease, which can lead to insufficient consumption of nutrients. It is important to choose nutritious and easily digestible products, such as soups, cereals, fruit puree and vegetable juices. C. Chewing problems: soft and chopped food: Problems with teeth or chewing can impede the use of hard food. In this case, it is recommended to eat soft and crushed food, such as mashed potatoes, cereals and soups. D. Interaction of drugs with food: Consultation with a doctor: Some drugs can interact with food, changing their effect or digestibility. It is important to consult a doctor or a pharmacist about possible interactions of drugs with food.

3. Products useful for the elderly:

   a. Fruits and vegetables: sources of vitamins, minerals and fiber: Fruits and vegetables are rich sources of vitamins, minerals and fiber. It is recommended to use at least 5 portions of fruits and vegetables per day. Choose a variety of fruits and vegetables of different colors to get a wide range of nutrients. B. Fish: source Omega-3 fatty acids: Fish, especially oily fish, such as salmon, tuna and sardines, is a rich source of omega-3 fatty acids. Omega-3 fatty acids are useful for the health of the brain, heart and blood vessels. It is recommended to eat fish at least 2 times a week. C. Nuts and seeds: sources of healthy fats and protein: Nuts and seeds are good sources of healthy fats, protein and fiber. It is recommended to use a small amount of nuts and seeds every day. Choose not salty and not fried nuts and seeds. D. Dairy products: sources of calcium and vitamin D: Dairy products, such as milk, yogurt and cheese, are good sources of calcium and vitamin D, which are necessary for bone health. It is recommended to consume dairy products with low fat. E. Whole grain products: sources of fiber and energy: Whole grain products, such as whole grain bread, pasta and cereals, are good sources of fiber and energy. It is recommended to replace refined grain products with whole grain.

4. Limiting the consumption of harmful products:

   a. Sugar: the risk of diabetes and cardiovascular diseases: Excessive sugar consumption can lead to the development of diabetes and cardiovascular diseases. The consumption of sweet drinks, sweets and processed products containing added sugar should be limited. B. Salt: risk of increasing blood pressure: Excessive salt consumption can lead to an increase in blood pressure. The consumption of salted products such as chips, salted nuts and processed products should be limited. C. Saturated and trans fats: the risk of developing cardiovascular diseases: Saturated and trans fats can increase the level of cholesterol in the blood and increase the risk of developing cardiovascular diseases. The consumption of red meat, fried foods and processed products containing saturated and trans fats should be limited. D. Alcohol: moderate consumption or refusal: Excessive alcohol consumption can lead to health problems, such as liver, heart and brain disease. Moderate alcohol consumption or rejection of it is recommended.

C. Regular medical examinations: Early detection and prevention of diseases

1. The importance of preventive examinations:

   a. Early detection of diseases: increasing the chances of successful treatment: Regular medical examinations allow you to identify diseases in the early stages, when treatment is most effective. Early identification of diseases can significantly improve the prognosis and increase life expectancy. B. Control over chronic diseases: Prevention of complications: Regular medical examinations allow you to control chronic diseases, such as diabetes, hypertension and asthma, and prevent their complications. C. Vaccination: Protection against infectious diseases: Vaccination is an effective way to protect against infectious diseases, such as flu, pneumonia and girdle lichen. It is recommended to regularly update vaccination in accordance with the recommendations of the doctor. D. CANCE SLOCTION: Early detection of malignant neoplasms: Cancer screening allows you to identify malignant neoplasms in the early stages, when treatment is most effective. It is recommended to undergo screening for cancer in accordance with the doctor’s recommendations.

2. Recommended medical examinations for the elderly:

   a. Measurement of blood pressure: control over hypertension: The measurement of blood pressure is an important way of monitoring hypertension, which is one of the main risk factors for the development of cardiovascular diseases. It is recommended to measure blood pressure regularly, at least once a year. B. Blood test for cholesterol: risk assessment of cardiovascular diseases: A blood test for cholesterol allows you to evaluate the risk of developing cardiovascular diseases. It is recommended to take a blood test for cholesterol regularly, at least once a year. C. Blood test for sugar: diabetes control: A blood test for sugar allows you to control diabetes. It is recommended to take a blood test for sugar regularly, at least once a year. D. Eye examination: identification of glaucoma and cataracts: Inspection of the eyes allows you to identify glaucoma and cataracts, which are common causes of vision in old age. It is recommended to undergo eye examination regularly, at least once a year. E. Teeth examination: prevention of oral diseases: Teeth examination allows you to detect and treat diseases of the oral cavity, such as caries and periodontitis. It is recommended to visit the dentist regularly, at least twice a year. f. Mammography (for women): screening for breast cancer: Mammography is a screening method for detecting breast cancer. It is recommended to undergo mammography regularly, in accordance with the recommendations of the doctor. G. Analysis for the dog (for men): screening for prostate cancer: Analysis for the PSA is a screening method for detecting prostate cancer. It is recommended to undergo an analysis for the dog regularly, in accordance with the recommendations of the doctor. h. Colonoscopy: screening for colon cancer: Colonoscopy is a screening method for detecting colon cancer. It is recommended to undergo a colonoscopy regularly, in accordance with the recommendations of the doctor. I. Densitometry: bone density assessment: Densitometry allows you to estimate the density of bone tissue and detect osteoporosis. It is recommended to undergo densitometry regularly, in accordance with the doctor’s recommendations, especially women after menopause.

3. The importance of timely seeking a doctor when the symptoms appear:

   a. Do not ignore the new symptoms: see a doctor with any changes in the state of health: You should not ignore new symptoms or changes in health status. It is important to consult a doctor with any suspicious features, such as pain, weakness, fatigue, weight loss, changes in vision or hearing. B. Description of symptoms to the doctor: the most accurate information: When contacting a doctor, it is necessary to describe the symptoms in detail and accurately to help the doctor make the correct diagnosis and prescribe effective treatment. C. Compliance with the doctor’s recommendations: the importance of fulfilling the appointments: It is important to comply with the doctor’s recommendations and follow all your appointments, such as taking medications, compliance with a diet and performing physical exercises. D. Regular observation by a doctor: control over the course of treatment: It is necessary to regularly visit a doctor to control the course of treatment and make the necessary adjustments.

II. Mental health: maintaining cognitive functions and emotional well -being

A. Active mental activity: brain stimulation and preservation of cognitive functions

1. Reading: Dictionary stock development and memory improvement: Reading is a great way to stimulate the brain, develop vocabulary and improve memory. Read books, newspapers, magazines, online glasses – choose what you are interested in. Discuss what you read with friends and relatives to consolidate information and gain new knowledge.
2. Learning new languages: improving cognitive functions and expanding horizons: Learning new languages is a complex, but very useful task for the brain. It improves cognitive functions, such as memory, attention and logical thinking. In addition, studying a new language allows you to expand the horizons, get acquainted with the new culture and discover new opportunities for communication.
3. Solution of puzzles and crosswords: training of logical thinking and memory: The solution of puzzles and crosswords is a great way to train logical thinking, memory and attention. There are many different types of puzzles, from simple to complex, so everyone can find something for themselves.
4. Games requiring mental activity: chess, checkers, maps and others: Games that require mental activity, such as chess, checkers, maps and others, are a great way to stimulate the brain and improve cognitive functions. They require logical thinking, strategic planning, memory and attention.
5. Training in new skills: computer, music, drawing and others: Training in new skills, such as working with a computer, playing a musical instrument, drawing and others, is a great way to stimulate the brain and develop new cognitive abilities. This is also a great way to find a new hobby and expand your horizons.

B. Social activity: prevention of isolation and maintaining emotional well -being

1. Maintaining social ties: communication with family, friends and acquaintances: Maintaining social ties is an important factor in maintaining emotional well -being in old age. Communication with family, friends and acquaintances helps to prevent insulation, a feeling of loneliness and depression. Regularly communicate with loved ones, call them, write letters or messages, visit them.
2. Participation in public events: interest clubs, volunteering and others: Participation in public events, such as interest clubs, volunteering and others, is a great way to expand the circle of communication, find new friends and engage in useful activities. It also helps to feel part of society and remain active.
3. Visiting cultural events: theaters, museums, concerts and others: A visit to cultural events, such as theaters, museums, concerts and others, is a great way to get new impressions, expand your horizons and stimulate the brain. It can also be a good opportunity to spend time with friends and relatives.
4. Using modern technologies: communication on video communication, social networks and others: Modern technologies, such as video communication and social networks, can be a great way to maintain social ties with people who live far. They allow you to communicate in real time, share photos and videos, as well as participate in online communities.
5. Joining support groups: communication with people with similar problems: Joining support groups can be useful for people who experience difficulties in life, such as illness, loss of a loved one or other problems. Communication with people with similar problems helps to feel not lonely, to get support and advice.

C. Stress management: relaxation, meditation and other methods

1. Relaxation: tension removal and improvement of well -being: Relaxation is the process of relieving tension and muscle relaxation. There are many different relaxation methods such as breathing exercises, progressive muscle relaxation and auto -training. Regular relaxation helps to reduce stress levels, improve sleep and increase overall well -being.
2. Meditation: Sedding the mind and achieving harmony: Meditation is the practice of reassuring the mind and achieving harmony. There are many different meditation techniques, but all of them are aimed at focusing on the present moment and releasing negative thoughts and emotions. Regular meditation helps reduce stress, improve attention and increase emotional stability.
3. Classes to your favorite thing: hobbies, creativity and other hobbies: Classes to your favorite thing, such as hobbies, creativity and other hobbies, are a great way to relieve stress and enjoy it. Find what you like to do, and give this time regularly.
4. Walks in the fresh air: improving mood and reducing stress levels: Walks in the fresh air are a great way to improve mood and reduce stress. Fresh air and sunlight contribute to the production of serotonin, the hormone of happiness, which improves mood and relieves tension.
5. Sufficient sleep: restoration of strength and maintenance of mental health: A sufficient dream is an important factor for maintaining mental health. The lack of sleep can lead to fatigue, irritability, a decrease in concentration and memory worsening. Try to sleep at least 7-8 hours a day.

D. Positive thinking: Optimism and gratitude

1. Focus on the positive aspects of life: Gratitude for what is: Try to focus on the positive aspects of life and be grateful for what you have. Focus on good moments, successes and achievements. Making a gratitude diary can help you see the positive aspects of life.
2. Avoiding negative thoughts: replacing negative thoughts with positive: Try to avoid negative thoughts and replace them with positive ones. When you catch yourself on negative thoughts, stop and try to reformulate them in a more positive way.
3. Optimistic view of the future: Faith in the best: Try to look at the future with optimism and believe in the best. Do not allow negative events or difficulties to break you. Believe in your strength and opportunities.
4. Communication with positive people: support and inspiration: Communicate with positive people who support you and inspire. Avoid communication with people who are constantly complaining and negatively tuned.
5. Self -development: Improving self -esteem and self -confidence: Self -development helps improve self -esteem and self -confidence. Read books, attend trainings, study new skills – do everything that will help you grow and develop as a person.

III. Environment and lifestyle: creating favorable health conditions

A. Safe and comfortable habitat: Prevention of falls and injuries

1. Lighting: good lighting in all rooms: Good lighting in all rooms helps prevent falls and injuries. Install bright lamps in corridors, stairs and bathrooms. Use nightlines in the bedroom and bathroom.
2. Elimination of obstacles: remove carpets, wires and other items that you can stumble about: Elimination of obstacles, such as carpets, wires and other items that can be stumbled, helps to prevent falling. Fasten the carpets on the floor or remove them completely. Remove the wires from the aisle and lay them along the walls.
3. Handrails: Install the handrails in the bathroom and toilet: Installation of handrails in the bathroom and toilet helps to prevent falling and facilitates the use of these rooms.
4. Convenient furniture: choose furniture with which it is easy to get up and sit down: Choose comfortable furniture that is easy to get up and sit down. Avoid low furniture and furniture with upholstered seats.
5. Non -slip coatings: Use non -slip coatings in the bathroom and in the kitchen: The use of non -slip coatings in the bathroom and in the kitchen helps to prevent falling.

B. Refusal of bad habits: smoking, alcohol and others

1. Smoking: harm to the health of the heart, lungs and other organs: Smoking is a bad habit that negatively affects the health of the heart, lungs and other organs. Refusal of smoking can significantly improve health and increase life expectancy.
2. Alcohol: moderate consumption or refusal: Excessive alcohol consumption can lead to health problems, such as liver, heart and brain disease. Moderate alcohol consumption or rejection of it is recommended.
3. Drugs: Prohibition for use: Drug use is illegal and dangerous to health. Refusal of drugs is a prerequisite for maintaining health and well -being.

C. Healthy sleep: regular mode and comfortable conditions

1. Regular sleep mode: fall asleep and wake up at the same time: Regular sleep mode helps to improve sleep quality. Try to fall asleep and wake up at the same time every day, even on weekends.
2. Comfortable conditions for sleep: a dark, quiet and cool room: Comfortable conditions for sleep, such as a dark, quiet and cool room, contribute to a deeper and more restoring sleep.
3. Avoiding caffeine and alcohol before bedtime: influence on the quality of sleep: Avoid the use of caffeine and alcohol before bedtime, as they can negatively affect the quality of sleep.
4. Relaxation before bedtime: bath, reading and other methods: Relaxation before going to bed, such as a warm bath, reading or listening to calm music, helps to relax and fall asleep.
5. Consultation with a doctor for sleep problems: identification and treatment of sleep disorders: If you have problems with sleep, consult a doctor to identify and treat sleep disorders.

D. Conscious: hygiene, skin care and other procedures

1. Regular hygiene: maintaining the purity of the body: Regular hygiene, such as a daily shower or bath, helps maintain body purity and prevent the development of infections.
2. Skin care: moisturizing and protection from the sun: Skin care, such as moisturizing and protection from the sun, helps to maintain her health and youth.
3. Teeth care: regular brushing and visiting the dentist: Tooth care, such as regular brushing and visiting a dentist, helps to prevent the development of caries and other diseases of the oral cavity.
4. Hair and nail care: maintaining their health and appearance: Hair and nail care, such as regular haircuts and cutting care, helps maintain their health and appearance.
5. The right choice of clothes and shoes: comfort and safety: The right choice of clothes and shoes, such as comfortable and supporting shoes, helps prevent falls and injuries.

IV. Financial well -being: ensuring a decent standard of living

A. Budget planning: Control of income and expenses

1. Accounting for income and expenses: Definition of financial capabilities: Accounting for income and expenses helps to determine financial capabilities and plan the budget. Write down all your income and expenses to have an idea of where your money goes.
2. Priorities: determining important and secondary expenses: Determine the priorities and divide the costs of important and secondary. Focus on the satisfaction of important needs, such as housing, meals and medical care.
3. Savings: Search for ways to reduce costs: Look for ways to reduce costs, for example, by abandoning unnecessary purchases, using coupons and discounts, as well as comparison of prices in different stores.
4. Accumulations: Creation of a financial airbag: Create a financial pillow in case of unforeseen expenses, such as a disease or breakdown of a car.
5. Consultation with a financial consultant: getting professional assistance: Contact the financial consultant for professional assistance in planning the budget and financial management.

B. Investments: preservation and increase in savings

1. Various types of investments: banking deposits, shares, bonds and others: There are many different types of investments, such as bank deposits, promotions, bonds and others. Each type of investment has its advantages and disadvantages.
2. Risk assessment: determination of the risk level that you are ready to accept: Before investing, you need to evaluate the risks and determine the level of risk that you are ready to accept. Do not invest money that you cannot afford to lose.
3. Diversification: The distribution of investments between different assets: Diversification is a strategy for the distribution of investments between various assets to reduce the risk of money loss.
4. Consultation with an investment consultant: getting professional assistance: Contact the investment consultant for professional assistance in choosing investments and managing an investment portfolio.

C. State support: pensions, benefits and other types of assistance

1. Pensions: old -age payments: Pensions are old -age payments that are provided by the state or private pension funds.
2. Benefits: travel discounts, utilities and other expenses: Benefits are travel discounts, utilities and other expenses that are provided to certain categories of citizens, such as pensioners and disabled people.
3. Social assistance: material support for those in need: Social assistance is material support for those in need, which is provided by the state or charitable organizations.
4. Study of rights and opportunities: appeal to social services: Study your rights and capabilities and contact social services to obtain information about available types of state support.

D. Insurance: Protection against financial risks

1. Medical insurance: payment of medical services: Medical insurance helps to pay for medical services, such as visiting doctors, treatment in hospitals and buying medicines. 2