How to stay healthy after 40: a comprehensive guide for longevity and well -being
40 years is not a sunset of youth, but the heyday of wisdom and the beginning of a new stage of life, which can be filled with health, energy and joy. However, this age also marks the beginning of hormonal and metabolic changes, which require a more conscious approach to maintaining well -being. This guide will provide you with comprehensive information and practical tips on how to stay healthy, active and energetic after 40 years, covering all aspects of a healthy lifestyle: from nutrition and physical activity to mental health and preventive measures.
1. Hormonal changes and their effect on the health of a woman after 40:
After 40 years, women enter the period of perimenopause, which is characterized by a decrease in estrogen and progesterone levels. This can lead to a number of physical and emotional changes, such as:
- Menstrual cycle disorders: Irregular menstruation, a change in their intensity and duration.
- Tucks of heat and night sweating: Sudden sensations of heat, accompanied by redness of the skin and sweating.
- Sleep disorders: Insomnia, frequent awakening at night.
- Mood changes: Irritability, anxiety, depression.
- Dry vagina: A decrease in the elasticity and moisture of the vagina, which can lead to discomfort during intercourse.
- Libido decrease: Decrease in sex drive.
- Changes in weight and metabolism: Reducing muscle mass, slowing metabolism, which can lead to weight gain.
- The thinning of bones (osteopenia and osteoporosis): Reducing bone density, increasing the risk of fractures.
- Increased risk of cardiovascular disease: Estrogen plays a protective role for the heart and blood vessels, therefore, its decrease increases the risk of atherosclerosis, hypertension and other cardiovascular diseases.
What to do:
- Regular consultations with a gynecologist: Discussion of symptoms, conducting examinations to assess the hormonal status and exclude other diseases.
- Hormonal therapy (GT): Discussion with a doctor of the possibility of using GT to alleviate the symptoms of perimenopause and the prevention of osteoporosis and cardiovascular diseases. GT has contraindications and risks, so the decision on its application should be made individually, after a thorough assessment of all factors.
- Phytoestrogens: Consideration of the possibility of inclusion in the diet of products containing phytoestrogens (soy, tofu, linen, legumes), which can have a mild estrogen -like effect.
- Healthy lifestyle: Balanced nutrition, regular physical exercises, sufficient sleep and stress management will help soften the symptoms of perimenopause and improve the general health.
2. Nutrition for health and energy after 40:
After 40 years, metabolism slows down, and the body requires less calories than in youth. It is important to reconsider your diet and focus on nutrients that will help maintain health, energy and optimal weight.
- Protein: Protein plays an important role in maintaining muscle mass, which decreases with age. Include protein sources in each meal, such as:
- Lenten meat (chicken, turkey, low -fat beef).
- Fish (salmon, tuna, sardines).
- Eggs.
- Legumes (beans, lentils, peas).
- Tofu and other soy products.
- Nuts and seeds.
- Complex carbohydrates: Provide the body with energy and contain fiber, which is important for the health of the digestive system and maintaining the normal level of blood sugar. Choose:
- Whole grain products (bread, pasta, cereals).
- Vegetables and fruits.
- Legumes.
- Useful fats: It is necessary for the health of the heart, brain and hormonal system. Include in the diet:
- Avocado.
- Olive oil.
- Nuts and seeds.
- Bold fish (salmon, mackerel, herring).
- Fiber: It supports the health of the digestive system, helps to control the level of cholesterol and blood sugar, and also helps to feel satiety. Eat a lot:
- Vegetables.
- Fruits.
- Whole grain products.
- Legumes.
- Calcium and vitamin D: Important to the health of bones and the prevention of osteoporosis. Get them from:
- Dairy products (milk, yogurt, cheese).
- Sheet green vegetables.
- Fat fish.
- Enriched products.
- If necessary, take calcium and vitamin D additives on the recommendation of a doctor.
- Antioxidants: Protect cells from damage caused by free radicals, and help slow down the aging process. Include in the diet:
- Berries (blueberries, raspberries, strawberries).
- Dark green leafy vegetables (spinach, cabbage).
- Colored vegetables (carrots, pepper, broccoli).
- Tea (green, black).
- Dark chocolate.
- Water: Supports hydration necessary for all body functions. Drink enough water during the day.
- Limit consumption:
- Sugar and sweet drinks.
- Processed products (fast food, semi-finished products).
- Transjirs (contained in fried food and baking).
- Saturated fats (contained in fatty meat and dairy products).
- Alcohol.
- Year.
Nutrition tips:
- Plan your food meals: This will help you make a healthier choice and avoid overeating.
- 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, fats and salt.
- Do not miss breakfast: Breakfast helps to launch metabolism and provides the body with energy for the whole day.
- Eat slowly and consciously: Enjoy the taste of food and listen to the signals of hunger and saturation.
- Contact the nutritionist: A nutritionist can help you develop an individual food plan that takes into account your needs and goals.
3. Physical activity for health and longevity:
Regular physical exercises are one of the most important factors for maintaining health and longevity after 40 years. They help:
- Maintain a healthy weight: Exercises burn calories and help maintain muscle mass, which helps maintain healthy weight.
- Improve cardiovascular health: Exercises strengthen the heart and blood vessels, reduce cholesterol and blood pressure.
- Strengthen the bones and muscles: Exercises with weights and equilibrium exercises help strengthen the bones and muscles, which reduces the risk of osteoporosis and falls.
- Improve mood and reduce stress: Endorphins release physical exercises that have a positive effect on the mood and help reduce stress.
- Improve sleep: Regular physical exercises can help improve sleep quality.
- Reduce the risk of chronic diseases: Physical exercises reduce the risk of type 2 diabetes, some types of cancer and other chronic diseases.
Physical activity recommendations:
- Aerobic exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week. Aerobic exercises include walking, running, swimming, cycling, dancing.
- Power training: At least twice a week aimed at strengthening all main muscle groups. Strength training includes burial exercises, exercises with its own weight (push -ups, squats, attacks) and the use of elastic ribbons.
- Exercises for flexibility and balance: Regular flexibility and balance exercises (yoga, Pilates, tai-chi) will help improve joint mobility, reduce the risk of falls and improve overall well-being.
Physical activity tips:
- Start slowly and gradually increase the intensity and duration of training: It is important to start small and gradually increase the load in order to avoid injuries.
- Choose a type of physical activity that you like: If you like what you do, it will be easier for you to adhere to regular training.
- Find a partner for training: Training with a friend or family member can be more motivating and pleasant.
- Turn on physical activity in your daily life: Try to walk more on foot, climb the stairs instead of an elevator and take short breaks on physical exercises during the day.
- Consult a doctor before starting a new training program: It is especially important to consult a doctor if you have any diseases or injuries.
4. Mental health and stress management:
Mental health plays the same important role in general well -being as physical health. After 40 years, women can face various stress factors, such as work, family, care for aging parents, hormonal changes. It is important to learn how to effectively manage stress and take care of your mental health.
- Determine the sources of stress: It is important to understand what exactly causes stress in your life.
- Find healthy ways to cope with stress:
- Exercise: As already mentioned, physical exercises help reduce stress and improve mood.
- Meditation and awareness: Meditation and awareness help to calm the mind and reduce the level of stress.
- Respiratory exercises: Deep breathing can help relax the body and mind.
- Hobbies and interests: Do what you like and bring pleasure.
- Communication with friends and family: Support for loved ones can help cope with stress.
- Time for yourself: Highlight time for yourself to relax and do what you like.
- Healthy sleep: A sufficient dream is important for mental and physical health.
- Balanced nutrition: Proper nutrition can help improve mood and reduce stress.
- Learn to say no: Do not take on more than you can do.
- See you for help if you need it: Feel free to contact a psychologist or psychotherapist if you feel that you cannot cope with stress yourself.
5. Preventive examinations and screening:
Regular preventive examinations and screening allow you to identify diseases in the early stages, when they are easier to treat.
- Gynecological examination: An annual gynecological examination, including a PAP test (papanicolau smear) for screening cervical cancer and examination of the mammary glands.
- Mammography: Breast cancer screening. It is recommended to conduct mammography annually or once every two years, starting from 40 years.
- Colonoscopy: Skreeting of colon cancer. It is recommended to start a colonoscopy of 45 years and repeat it every 10 years or more often, depending on individual risk factors.
- Dencitometry: Measurement of bone density for screening osteoporosis. It is recommended to carry out densitometry for women over 65 and women in postmenopause with risk factors of osteoporosis.
- Measurement of blood pressure: Regular measurement of blood pressure for screening hypertension.
- Blood test for cholesterol: Regular blood test for cholesterol for screening of cardiovascular diseases.
- Blood test for sugar: Regular blood test for sugar for type 2 diabetes.
- Dermatologist’s inspection: Regular examination of a dermatologist for screening skin cancer.
- Occupying okulist: Regular inspection of the optometrist for screening eyes of the eyes.
- Vaccination: Support your vaccination calendar in current condition.
6. Skin and hair care:
With age, the skin and hair undergo changes, so it is important to pay special attention to them.
- Skin care:
- Sun protection: Use a high SPF sunscreen every day, even in cloudy weather.
- Moisturization: Regularly moisturize the skin, especially after the shower.
- Cleansing: Use a soft cleanser for washing twice a day.
- Anti -aging agents: Use anti -aging agents containing retinol, vitamin C, hyaluronic acid and peptides.
- Professional care: Consider the possibility of visiting a cosmetologist for professional procedures, such as peeling, microdermabrase and laser rejuvenation.
- Hair care:
- Use soft shampoo and air conditioning: Avoid shampoos and air conditioners containing sulfates and parabens.
- Avoid frequent hairdry and ironing: High temperature can damage the hair.
- Use thermal protection products: If you use a hairdryer or iron, be sure to use a thermal protection product.
- Cut the ends of the hair regularly: This will help prevent split ends and keep your hair healthy.
- Healthy nutrition: Proper nutrition is necessary for the health of the hair.
7. Dream and rest:
Sufficient sleep and rest are necessary to maintain physical and mental health. Try to sleep at least 7-8 hours a day.
- Create a comfortable sleeping atmosphere: Provide silence, darkness and coolness in the bedroom.
- Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Relax before going to bed: Take a warm bath, read the book or listen to calm music.
- Meditating: Meditation can help reassure the mind and prepare for sleep.
8. Social activity and communication:
Communication with friends and family, participation in public life and classes beloved help to maintain mental health and a sense of well -being.
- Spend time with loved ones: Communicate with friends and family, share your feelings and experiences.
- Participate in public life: Enter interest clubs, volunteer organizations and other public groups.
- Do your favorite thing: Do what you like and bring pleasure.
- Travel: Travels expand the horizons, give new impressions and help to relax.
9. Refusal of bad habits:
Refusing smoking and alcohol abuse is an important step towards a healthy lifestyle.
- Smoking: Smoking increases the risk of developing many diseases, including cancer, cardiovascular diseases and lung diseases.
- Alcohol: Alcohol abuse can lead to liver diseases, cardiovascular diseases and other health problems.
10. Continuous training and development:
Continuous training and development help to maintain brain activity, develop new skills and interests and feel young and energetic.
- Read books and articles: Reading expands the horizons and helps to find out something new.
- Attend courses and seminars: Learn new skills and knowledge.
- Learn foreign languages: The study of foreign languages develops the brain and helps to communicate with people from different countries.
- Travel: Traveling is introduced to new cultures and expand the horizons.
Following these tips and recommendations, you can maintain health, energy and good health after 40 years and enjoy a full and active life. Remember that health is a valuable gift, and it needs to be protected!