How to maintain health in old age - БАДы для здоровья и спорта | Качественные добавки

How to maintain health in old age

1. Physical activity: movement is life

1.1. Advantages of regular exercises:

Strengthening the cardiovascular system: Regular aerobic exercises, such as walking, swimming or cycling, reduce the risk of heart disease, stroke and high blood pressure. They strengthen the heart muscle, improve blood circulation and reduce cholesterol.
Improving the musculoskeletal system: Power training and weights with weights help strengthen muscles and bones, preventing osteoporosis and reducing the risk of falls. Developed muscles support joints and facilitate the implementation of everyday tasks.
Maintaining a healthy weight: Physical activity helps to burn calories and control weight, which reduces the risk of developing type 2 diabetes, some types of cancer and other obesity diseases.
Improving cognitive functions: Studies show that regular exercises can improve memory, attention and other cognitive functions, as well as reduce the risk of developing the dementia and disease of Alzheimer. They stimulate blood flow into the brain and contribute to the formation of new neural connections.
Improving mood and decreasing stress: Physical activity releases endorphins, which have a natural analgesic and antidepressant effect. Exercises also help reduce stress and improve sleep quality.
Increase in life expectancy: Regular exercises can significantly increase life expectancy and improve its quality. They help maintain the health and functionality of the body for many years.

1.2. Types of exercises recommended for the elderly:

Aerobic exercises: Walking, swimming, cycling, dancing. It is recommended to engage in moderate aerobic activity of at least 150 minutes a week or an intensive aerobic activity of at least 75 minutes a week.
Power training: Exercises with weights, the use of elastic tapes, exercises with its own weight (for example, squats, push -ups from the wall). It is recommended to perform strength training at least twice a week, focusing on all main muscle groups.
Flexibility exercises: Stretching, yoga, tai-chi. Regular stretching helps to improve the flexibility of joints and muscles, reduce the risk of injuries and improve posture.
Balance Exercise: Standing on one leg, walking in a straight line, Tai-chi. Balance exercises help improve coordination and reduce the risk of falls.

1.3. Tips for the beginning and maintenance of physical activity:

Consult a doctor: Before you start a new exercise program, especially if you have any chronic diseases, consult your doctor.
Start slowly: Do not overdo it at the beginning. Start with small loads and gradually increase them as your physical shape improves.
Find a partner: To engage with a friend or family member can be more motivating and enjoyable.
Do the exercises part of your daily life: Turn on physical activity in your daily routine. For example, walk instead of driving by car, climb the stairs instead of the elevator.
Listen to your body: If you feel pain, stop and rest. Do not ignore your body signals.
Be patient: The results will not appear instantly. Be patient and persistent, and you will definitely see improvements in your physical form and health.
Use auxiliary means: Walking with a cane or the use of special simulators can help for problems with equilibrium or joints.
Find what you like: Choose a type of physical activity that you like to make it easier to adhere to regular classes. It can be dancing, gardening, swimming or something else that brings you pleasure.

2. Proper nutrition: Health foundation

2.1. The importance of a balanced diet:

Providing the body with the necessary nutrients: A balanced diet provides the body with all the necessary vitamins, minerals, proteins, fats and carbohydrates necessary for maintaining health and functioning.
Prevention of nutrient deficiency: With age, the need for some nutrients, such as calcium, vitamin D and vitamin B12, increases. A balanced diet helps prevent a deficiency of these substances, which can lead to various health problems.
Maintaining a healthy weight: A balanced diet helps to control weight, which reduces the risk of developing type 2 diabetes, heart disease and other obesity diseases.
Strengthening the immune system: Proper nutrition strengthens the immune system, making the body more resistant to infections and diseases.
Improving cognitive functions: Some nutrients, such as omega-3 fatty acids and antioxidants, can improve memory, attention and other cognitive functions.

2.2. The basic principles of a healthy diet for the elderly:

Variety: Use a variety of foods from all food groups, including fruits, vegetables, whole grain products, low -fat proteins and dairy products with a low fat content.
Moderation: Observe moderation in food. Do not overeat and do not use too many calories.
Regularity: Eat regularly, do not skip food meals. Try to eat three times a day and have a snack between meals, if necessary.
Sufficient amount of protein: Protein is necessary to maintain muscle mass and strength. Use a sufficient amount of protein, including low -fat meat, poultry, fish, eggs, legumes and nuts.
A sufficient amount of fiber: Fiber helps to maintain the health of the digestive system and reduces the risk of constipation. Use products rich in fiber, such as fruits, vegetables, whole grain products and legumes.
Limiting the consumption of saturated and trans fats: Saturated and trans fats can increase blood cholesterol and increase the risk of heart disease. Limit the consumption of these fats, avoiding fried foods, treated foods and fatty meat.
Limiting sugar and salt consumption: Excess sugar and salt can lead to various health problems, such as type 2 diabetes and high blood pressure. Limit the consumption of sweet drinks, sweets, pastries, processed foods and salted snacks.
Sufficient water consumption: With age, a feeling of thirst can decrease, so it is important to drink enough water during the day. Water helps to maintain the health of the kidneys, digestive system and skin.

2.3. Products recommended for the elderly:

Fruits and vegetables: We are rich in vitamins, minerals, fiber and antioxidants.
Whole grain products: Provide the body with energy and fiber.
Low -fat proteins: It is necessary to maintain muscle mass and strength.
Dairy products with low fat content: Provide the body with calcium and vitamin D.
Nuts and seeds: Rich in useful fats, protein and fiber.
Fish: Omega-3 fatty acids are rich, which are beneficial for the health of the heart and brain.

2.4. Products that should be avoided or consumed in moderate quantities:

Fried food: Contains a lot of saturated and trans fats.
Processed products: They contain a lot of sugar, salt and unhealthy fats.
Sweet drinks: They contain a lot of sugar and calories.
Sweet pastries: Contains a lot of sugar and unhealthy fats.
Salted snacks: Contain a lot of salt.
Alcohol: Consume in moderate quantities if permitted by a doctor.

3. Cognitive health: maintaining brain activity

3.1. The importance of maintaining cognitive functions:

Preservation of memory, attention and other cognitive functions: Maintaining cognitive functions allows you to maintain memory, attention, thinking and other mental abilities, which is necessary to complete everyday tasks and maintain independence.
Reducing the risk of developing dementia and Alzheimer’s disease: Regular exercises for the brain can reduce the risk of developing the dementia and disease of Alzheimer, as well as slow down the progression of these diseases.
Improving the quality of life: Good cognitive health allows you to enjoy life, remain active and participate in social events.
Maintaining independence: The preservation of cognitive functions allows you to independently make decisions and cope with everyday tasks, which helps to preserve independence and autonomy.

3.2. Ways to maintain cognitive functions:

Active training: Constantly study something new. Read books, attend courses, learn foreign languages or master new skills.
Solving puzzles and problems: Solve crosswords, sodoku, puzzles and other tasks that stimulate thinking.
Social interaction: Maintain social ties, communicate with friends and family, participate in public events.
Physical activity: Regular physical exercises improve blood circulation in the brain and contribute to the formation of new neural connections.
Healthy nutrition: Balanced nutrition, rich in antioxidants and omega-3 fatty acids, is useful for brain health.
Sufficient sleep: Domest. The lack of sleep can adversely affect cognitive functions.
Stress management: Learn to manage stress using meditation, yoga or other relaxing techniques.
Games for the brain: Play games that stimulate thinking and improve memory, attention and other cognitive functions. There are various computer games and brain training applications.
Music: Listen to music, play musical instruments. Music can improve memory, attention and mood.
Creativity: Watch creativity, such as drawing, modeling, writing or needlework. Creativity stimulates thinking and improves mood.

3.3. Signs of cognitive disorders requiring a doctor:

Forgetfulness: Frequent forgetfulness, especially relating to recent events.
Difficulties with concentration: Difficulties with concentration of attention and task.
Speech problems: Difficulties with the selection of words or understanding of speech.
Disorientation: Disorientation in time and space.
Changes in behavior: Changes in mood, personality or behavior.
Difficulties with decision -making: Difficulties with making decisions and solving problems.
Loss of interest in activities: The loss of interest in activities that used to be pleasure.

4. Psychological health: emotional well -being

4.1. The importance of psychological health:

Improving mood and decreasing stress: Good psychological health helps to improve mood, reduce stress, anxiety and depression.
Improving the quality of life: Psychological well -being allows you to enjoy life, remain active and participate in social events.
Strengthening the immune system: Psychological stress can weaken the immune system, so maintaining psychological health is important for strengthening immunity.
Maintaining physical health: Psychological health is closely related to physical health. Chronic stress can increase the risk of heart disease, stroke and other diseases.

4.2. Ways to maintain psychological health:

Maintaining social ties: Communicate with friends and family, participate in public events. Social support helps to reduce stress and improve mood.
Hobbies and hobbies: Find hobbies and hobbies that bring you pleasure. Do what you like, it helps to relax and get distracted from problems.
Physical activity: Regular physical exercises release endorphins that have a natural analgesic and antidepressant effect.
Help others: Help others, it helps to feel useful and significant.
Stress management: Learn to manage stress using meditation, yoga or other relaxing techniques.
Positive thinking: Try to think positively and focus on the good.
Recourse: Feel free to seek help from a specialist if you experience difficulties in managing your emotions or if you have signs of depression or anxiety.
Acceptance of yourself: Accept yourself as you are, with all your advantages and disadvantages.
Establishment of borders: Learn to say no things that overload you or do not correspond to your values.
Gratitude: Every day you find time to think about what you are grateful for.
Spiritual practices: Participation in religious or spiritual practices can bring consolation and meaning to life.

4.3. Signs of psychological problems requiring a doctor:

A constant feeling of sadness or longing: A long feeling of sadness, longing or hopelessness.
Loss of interest in activities: The loss of interest in activities that used to be pleasure.
Changes to appetite or sleep: Changes in appetite or sleep, such as insomnia or overeating.
Feeling fatigue or exhaustion: A constant feeling of fatigue or exhaustion.
Difficulties with concentration: Difficulties with concentration of attention and decision making.
Feeling anxiety or anxiety: A constant feeling of anxiety or anxiety.
Feeling of irritability or anger: A feeling of irritability or anger for no apparent reason.
Thoughts about death or suicide: Thoughts about death or suicide.

5. Healthy sleep: restoration and regeneration

5.1. The importance of a healthy sleep:

Restoration of physical and mental energy: During sleep, the body restores the physical and mental energy necessary for the performance of everyday tasks.
Strengthening the immune system: The lack of sleep can weaken the immune system, making the body more susceptible to infections and diseases.
Improving memory and attention: Dream plays an important role in the consolidation of memory and improving attention.
Hormone regulation: During sleep, various hormones are regulated, including growth hormones, appetite and stress.
Reduction of risk of developing chronic diseases: The lack of sleep can increase the risk of chronic diseases, such as heart disease, type 2 diabetes and obesity.

5.2. Sleep advice:

Follow the regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
Create a relaxing atmosphere in the bedroom: Make a dark, quiet and cool bedroom.
Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
Do not eat heavy food before bedtime: Heavy food can make it difficult to fall asleep.
Regularly engage in physical exercises: Regular physical exercises can improve sleep, but avoid intense exercises before bedtime.
Take a warm bath or shower before bedtime: A warm bath or shower can help relax and fall asleep.
Use relaxation techniques: Try meditation, yoga or other relaxing techniques before bedtime.
Limit the use of electronic devices before bedtime: Radiation from the screens of electronic devices can disrupt sleep.
Use white noise: White noise can help drown out extraneous sounds and improve sleep.
Consult a doctor if you have sleep problems: If you have problems with sleep, such as insomnia or apnea in a dream, consult a doctor.

5.3. Signs of sleep problems requiring a doctor:

Difficulties with falling asleep: Difficulties with falling asleep for more than 30 minutes.
Frequent awakening at night: Frequent awakening at night and difficulties with repeated falling asleep.
Early awakening: Awakening is too early in the morning and the inability to fall asleep again.
Feeling fatigue after sleep: A feeling of fatigue and drowsiness during the day, despite a sufficient dream.
Snoring or stopping breathing in a dream: Snoring or stopping breathing in a dream noticed by a partner.
Drowsiness during the day: Excessive drowsiness during the day, even after enough sleep.
Difficulties with concentration: Difficulties with concentration of attention and memorization of information.
Changes in mood: Changes in mood, such as irritability or depression.

6. Regular medical examinations: prevention and timely detection of diseases

6.1. The importance of regular medical examinations:

Timely detection of diseases: Regular medical examinations allow you to identify diseases at an early stage when treatment is most effective.
Prevention of diseases: Medical examinations include preventive measures, such as vaccination and screening for certain diseases, which helps to prevent the development of these diseases.
Control of chronic diseases: Regular medical examinations allow you to control chronic diseases, such as diabetes, high blood pressure and heart disease, and prevent their complications.
Personalized health recommendations: The doctor can give personalized health recommendations based on your age, field, family history and lifestyle.
Improving the quality of life: Regular medical examinations help improve the quality of life, maintaining health and preventing diseases.

6.2. Recommended medical examinations for the elderly:

General examination at the doctor: An annual general examination by a doctor to assess the general state of health and identify any problems.
Measurement of blood pressure: Regular measurement of blood pressure to detect and control high blood pressure.
Blood test for cholesterol: Regular blood test for cholesterol to detect and control high level of cholesterol.
Blood test for glucose: Regular blood test for glucose for the detection and control of diabetes.
Screening for colon cancer: Regular screening for colon cancer, such as colonoscopy or fecal analysis for hidden blood.
Breast cancer screening (for women): Regular screening for breast cancer, such as mammography.
Prostate cancer screening (for men): Regular screening for prostate cancer, such as a blood test for prostat-specific antigen (PSA).
Examination at the optometrist: An annual inspection of an optometrist to detect and treat eye diseases such as glaucoma and cataract.
Inspection at the dentist: Regular examination by a dentist to maintain health and gum health.
Vaccination: Regular vaccination against influenza, pneumococcal infection and other diseases.
Checking hearing: Regular hearing test to identify and treat hearing loss.
Densitometry (measurement of bone density): Regular densitometry for the identification and treatment of osteoporosis.

6.3. Tips for preparing for a medical examination:

Make a list of questions that you want to ask a doctor: Prepare the list of questions in advance so as not to forget to ask the doctor about important things for you.
Bring a list of drugs that you take: Bring a list of all the drugs that you take, including the dosage and frequency of administration.
Bring the results of previous tests and examinations: Bring the results of previous tests and examinations so that the doctor can appreciate the dynamics of your health.
Tell the doctor about any changes in your health: Tell the doctor about any changes in your health, such as new symptoms, changes in appetite or sleep.
Be honest with the doctor: Be honest with your doctor about your lifestyle, including nutrition, physical activity, drinking alcohol and smoking.

7. Security: prevention of injuries and accidents

7.1. Pobeda of security:

Prevention of injuries and accidents: Safety is important for preventing injuries and accidents that can lead to a deterioration in health and disability.
Preservation of independence: Prevention of injuries and accidents helps maintain independence and ability to perform everyday tasks.
Improving the quality of life: Safety helps to improve the quality of life, allowing you to enjoy life and remain active.

7.2. House security tips:

Take all the obstacles from the floor: Remove all the obstacles from the floor, such as carpets, wires and toys to avoid falls.
Install the handrails in the bathroom and toilet: Install the handrails in the bathroom and toilet to provide support and prevent falls.
Use non -slip mats in the bathroom and in the kitchen: Use non -slip mats in the bathroom and in the kitchen to prevent sliding.
Provide good lighting in the house: Provide good lighting in the house, especially in corridors, stairs and bathroom.
Install smoke and carbon monoxide sensors: Install smoke and carbon monoxide sensors and regularly check their performance.
Keep medicines and household chemicals in an inaccessible place for children: Keep medicines and household chemistry in an inaccessible place for children to prevent poisoning.
Check the condition of the wiring: Check the condition of the wiring and make sure that it is in good condition.
Use comfortable shoes: Use comfortable shoes with non -slip soles to prevent falling.
Avoid the use of stairs, if possible: Avoid the use of stairs, if possible. If you need to use the stairs, be careful and hold on to the railing.
Be careful in the kitchen: Be careful in the kitchen so as not to burn or cut.

7.3. Safety advice outside the house:

Be careful when crossing the road: Be careful when crossing the road and cross the road only in installed places.
Use reflective clothes in the dark: Use reflective clothes in the dark to be more noticeable for drivers.
Be careful in public places: Be careful in public places and follow your things to avoid theft.
Avoid walking alone in the dark: Avoid walking alone in the dark. If you need to take a walk alone, take a mobile phone with you and inform someone about your route.
Be careful when driving a car: Be careful when driving a car and follow the rules of the road.
Use public transport, if possible: Use public transport, if possible, to avoid driving in difficult conditions.
Report suspicious persons or actions to the police: Report suspicious persons or actions to the police.
Be careful with strangers: Be careful with strangers and do not trust them with your personal data or money.

8. Refusal of bad habits: Improving the general state of health

8.1. Harm of smoking:

The risk of cancer development: Smoking is the main cause of lung cancer, larynx, oral cavity, esophagus, bladder, kidneys and other organs.
Cardiovascular diseases: Smoking increases the risk of developing cardiovascular diseases such as myocardial infarction, stroke and atherosclerosis.
Chronic lung diseases: Smoking causes chronic lung diseases, such as chronic obstructive lung disease (COPD) and emphysema.
Other health problems: Smoking can lead to other health problems, such as a decrease in immunity, visual impairment, problems with potency and premature aging.

8.2. The harm of alcohol consumption:

Liver diseases: Excessive alcohol consumption can lead to liver diseases such as cirrhosis of the liver.
Cardiovascular diseases: Excessive alcohol consumption can increase the risk of developing cardiovascular diseases, such as cardiomyopathy and arrhythmia.
Cancer: Excessive alcohol consumption can increase the risk of developing oral cancer, esophagus, liver and mammary gland.
Mental disorders: Excessive alcohol consumption can lead to mental disorders, such as depression and anxiety.
Injuries and accidents: Excessive alcohol consumption increases the risk of injuries and accidents, such as falls and traffic accidents.

8.3. Tips for rejection of bad habits:

Consult a doctor: Contact the doctor for advice and help in the rejection of bad habits.
Install realistic goals: Install realistic goals and move towards them gradually.
Find support: Find support from friends, family or support groups.
Avoid situations that provoke a bad habit: Avoid situations that provoke a bad habit.
Replace the bad habit of useful: Replace the bad habit of useful, such as physical activity or hobbies.
Do not give up: Do not give up, even if you have a breakdown. Just return to your goals and continue to move forward.
Use drugs: In some cases, drugs may be useful to help quit smoking or drinking alcohol. Consult a doctor.

9. Management of chronic diseases: control and maintenance of the quality of life

9.1. The importance of managing chronic diseases:

Prevention of complications: Proper management of chronic diseases helps to prevent complications, such as heart disease, renal failure and blindness.
Relief of symptoms: Proper management of chronic diseases helps to relieve symptoms, such as pain, fatigue and shortness of breath.
Improving the quality of life: Proper management of chronic diseases helps to improve the quality of life, allowing you to enjoy life and remain active.
Life extension: Proper management of chronic diseases can extend life.

9.2. Chronic diseases management tips:

Follow the doctor’s recommendations: Follow the doctor’s recommendations for taking medication, nutrition and physical activity.
Visit the doctor regularly: Regularly visit a doctor to control the health status and adjust the treatment plan.
Follow your condition: Follow your condition and inform the doctor about any changes or new symptoms.
Take medicines in accordance with the appointments: Take medicines in accordance with the doctor’s prescription and do not miss the tricks.
Follow the diet: Follow a diet recommended by a doctor or nutritionist.
Engage in physical activity: Do physical activity recommended by a doctor or physiotherapist.
Manage stress: Learn to manage stress using meditation, yoga or other relaxing techniques.
Find support: Find support from friends, family or support groups.
Use auxiliary means: Use auxiliary products such as a cane or walker, if necessary.
Participate in chronic diseases management programs: Participate in chronic diseases management programs that offer information, support and skills necessary for managing your condition.

10. Social activity: maintaining ties and communication

10.1. The importance of social activity:

Reducing a sense of loneliness and isolation: Social activity helps to reduce the feeling of loneliness and isolation, which can lead to depression and other health problems.
Improving mood and mental health: Social interaction helps to improve mood and mental health.
Maintaining cognitive functions: Social activity stimulates thinking and helps maintain cognitive functions.
Increase in life expectancy: Studies show that social activity can increase life expectancy.
Support in difficult times: Social ties provide support in difficult times.

10.2. Ways to maintain social activity:

Maintain relationships with friends and family: Regularly communicate with friends and family, visit them or invite them to you.
Participate in public events: Participate in public events, such as concerts, exhibitions, sports competitions and other events.
Enter the club or organization: Enter the club or organization that corresponds to your interests, such as the Club of Reading Lovers, the needlework club or the volunteer organization.
Engage in volunteer activities: Warm by volunteer activities to help others and feel useful.
Visit centers for the elderly: Visit centers for older people where you can participate in various events and communicate with other elderly people.
Use social networks: Use social networks to maintain ties with friends and family, as well as to search for new friends.
Visit religious services: Visit religious services and participate in a religious community.
Get a pet: Get a pet that will become a companion and will help reduce the feeling of loneliness.
Participate in educational programs: Participate in educational programs, such as courses or lectures, to learn something new and communicate with other people.
Join online communities: Join online communities that correspond to your interests to communicate with other people from around the world.

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