Elderly

Consisting for yourself in old age: comprehensive guidance

I. Physical health: foundation of longevity and well -being

A. Nutrition: fuel for an active and healthy life

1. The importance of a balanced diet: With age, metabolism slows down, the need for calories is reduced, but the need for nutrients remains high. A balanced diet, rich in vitamins, minerals, fiber and antioxidants, is crucial for maintaining energy, immunity and general health.

2. The main nutrients and their sources:

   • Protein: It is indispensable for maintaining muscle mass, wound healing and the functioning of the immune system. Good sources: low -fat meat, fish, poultry, eggs, dairy products, legumes, tofu.
   • Calcium: It is important for the health of bones and the prevention of osteoporosis. Good sources: dairy products (low -fat or low fat), leaf greens, enriched products.
   • Vitamin D: Helps the body to absorb calcium and is necessary for bone health. Good sources: fatty fish (salmon, tuna), enriched products, sunlight (with caution).
   • Vitamin B12: It is important for the health of nerves and hematopoiesis. Good sources: meat, fish, poultry, eggs, dairy products, enriched products. Many elderly people experience vitamin B12, so adding may be required.
   • Fiber: Promotes digestion, reduces cholesterol levels and helps control the blood sugar. Good sources: fruits, vegetables, whole grain products, legumes.
   • Antioxidants: Protect cells from damage caused by free radicals and can reduce the risk of chronic diseases. Good sources: fruits, vegetables (especially bright colors), nuts, seeds.

3. Meding recommendations for the elderly:

   • Diversify the diet: Include products from all groups in the diet.
   • Limit the consumption of saturated fats, trans fats, cholesterol, sugar and salt: These substances can contribute to the development of cardiovascular diseases, diabetes and other health problems.
   • Use a sufficient amount of liquid: Dehydration can cause constipation, fatigue and other problems.
   • Eat in small portions, but often: This can help cope with the feeling of overflow and improve digestion.
   • Pay attention to the consistency of food: If you have problems with chewing or swallowing, choose soft or mashed food.
   • Consult a doctor or nutritionist: They can help you develop an individual food plan that takes into account your specific needs and health status.

4. Special dietary needs and common health problems:

   • Diabetes: It requires thorough control of blood sugar with a diet rich in fiber and poor simple sugars.
   • Heart disease: They require a low content of saturated fats, trans fats, cholesterol and salt.
   • Osteoporosis: Requires a diet rich in calcium and vitamin D.
   • Constipation: They require a diet, rich in fiber and the use of a sufficient amount of liquid.
   • Dementia: It may require special nutrition strategies to provide sufficient nutrition and prevent weight loss.

B. Physical activity: movement is life

1. Advantages of regular physical activity: Regular physical exercises bring numerous benefits for the health of older people, including improving the cardiovascular system, strengthening bones and muscles, increasing energy, improving mood and reducing the risk of falling.

2. Types of physical activity suitable for the elderly:

   • Aerobic exercises: Improve the cardiovascular system. Examples: walking, swimming, cycling, dancing.
   • Power training: Strengthen muscles and bones. Examples: lifting light weights, using elastic tapes, exercises with its own weight.
   • Exercise of equilibrium: Help to prevent falls. Examples: Tai-chi, yoga, standing on one leg.
   • Exercises for stretching: Improve flexibility and range of movements. Examples: stretching hands, legs and back.

3. Physical activity recommendations for the elderly:

   • Strive by 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week: Divide activity into small segments of time, for example, 10-15 minutes several times a day.
   • Perform strength training at least twice a week: Work with all the main muscle groups.
   • Turn on the balance exercises in your daily routine: This can help prevent falling.
   • Stretch regularly: This will help improve the flexibility and range of movements.
   • Consult a doctor before starting a new exercise program: Especially if you have any health problems.
   • Start slowly and gradually increase the intensity and duration of the exercises: Do not overdo it at the initial stage.
   • Find the classes that you like and which you are convenient to fulfill: This will help you adhere to the program of exercises in the long run.
   • Listen to your body and stop the exercises if you feel pain: Rest and restoration are as important as physical activity.

4. Precautions and security tips:

   • Consult a doctor before starting a new exercise program.
   • Warm up before each activity and make stretching after it.
   • Wear comfortable shoes and clothes.
   • Drink enough liquids before, during and after training.
   • Engage in a well -lit and safe place.
   • Be careful to your body and stop exercises if you feel pain.
   • Consider the possibility of classes under the guidance of an instructor, especially if you are a beginner in exercises.
   • Use auxiliary products such as canes or walkers, if necessary.

C. Dream: Restoration and rejuvenation

1. The importance of high -quality sleep for the health of the elderly: High -quality sleep is necessary for the physical and mental health of older people. It helps to restore the body, strengthen the immune system, improve memory and concentration, as well as reduce the risk of depression and other health problems.

2. Changes in the structure of sleep with age: With age, the structure of sleep changes. Elderly people often sleep less, it is more difficult for them to fall asleep and stay in a dream, and they often wake up at night. This may be associated with changes in circadian rhythms, hormonal background and health status.

3. Recommendations for improving sleep:

   • Follow the regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
   • Create a relaxing atmosphere in the bedroom: Make sure that the bedroom is dark, quiet and cool.
   • Avoid the use of caffeine and alcohol before bedtime: These substances can violate sleep.
   • Do not eat heavy food before bedtime: This may make it difficult to fall asleep.
   • Take relaxing classes before bedtime: For example, take a warm bath, read a book or listen to calm music.
   • Regularly engage in physical exercises: But do not do them immediately before bedtime.
   • Limit the time spent in front of the screen before bedtime: Blue light emitted by screens can break the dream.
   • Consult a doctor if you have problems with sleep: You may need treatment.

4. Common sleep disturbances in older people and methods of their treatment:

   • Insomnia: Difficulties with falling asleep, preservation of sleep or early awakening. Treatment may include cognitive-behavioral therapy, medicine or a change in lifestyle.
   • Restless legs syndrome: An irresistible desire to move your feet, especially at night. Treatment may include medicines, exercises and a change in lifestyle.
   • Apnee in a dream: A condition in which a person stops breathing in a dream. Treatment may include CPAP therapy, surgery or a change in lifestyle.

D. skin care: protection and moisture

1. Age -related skin changes and their consequences: With age, the skin becomes thinner, dry and less elastic. It also becomes more susceptible to damage from the sun, wind