Having careed after 40: the secrets of youth and health
Section 1: Hormonal changes and their effect on the body
After 40 years, the woman’s body undergoes significant hormonal changes, mainly associated with a decrease in estrogen level. This period is often called perimenopause, the vestibule of menopause, and it can last several years before the menstrual cycle completely stops.
- Reduced estrogen levels: Estrogen plays a key role in maintaining bone health, cardiovascular system, skin and mucous membranes. Its decrease leads to various symptoms that can significantly affect the quality of life.
- Symptoms associated with hormonal changes: The flare of heat, night sweating, sleep disturbances, mood changes (irritability, anxiety, depression), a decrease in libido, dry vagina, rapid urination, weight gain, thinning and dry skin, hair loss, fragility of nails are only some of the possible manifestations of hormonal changes.
- Influence on metabolism: A decrease in estrogen levels slows down metabolism, which helps to increase weight, especially in the abdomen. The absorption of glucose worsens, the risk of developing insulin resistance and type 2 diabetes increases.
- Influence on bone tissue: Estrogen protects the bones from destruction. Its deficiency increases the risk of osteoporosis – a disease in which the bones become fragile and prone to fractures.
- Influence on the cardiovascular system: Estrogen has a positive effect on cholesterol, reducing the level of “bad” cholesterol (LDL) and increasing the level of “good” cholesterol (HDL). Its decrease increases the risk of developing cardiovascular diseases.
- Testosterone: Although testosterone is considered a “male” hormone, it is also important for women. Its level also decreases with age, which can lead to a decrease in muscle mass, a decrease in energy and libido.
- Individual differences: It is important to understand that hormonal changes and their manifestations are individual. Some women experience minimal symptoms, while others are significant. Genetics, lifestyle and general state of health play a role in determining the intensity and duration of these changes.
- Diagnosis of hormonal changes: A blood test for hormones (FSH, LH, estradiol, progesterone, testosterone) can help evaluate the hormonal status and detect a deficiency or imbalance.
- Consultation with a doctor: If symptoms appear associated with hormonal changes, you must consult a doctor (gynecologist-endocrinologist). He will conduct an examination, make a diagnosis and prescribe treatment, if necessary.
- Hormonal therapy: Hormone therapy (GT) is one of the ways to compensate for estrogen deficiency. It can help reduce the symptoms of perimenopause and menopause, such as tides, night sweating and dry vagina. However, GT has its own risks and contraindications, so the decision on its application should be made individually after consulting a doctor.
- Alternative methods: There are alternative methods for alleviating symptoms associated with hormonal changes, such as phytoestrogens (contained in soy, red clover and other plants), acupuncture, yoga and meditation. However, the effectiveness of these methods is not always proven and can vary in different women.
Section 2: Nutrition for health and youth after 40
Proper nutrition plays a key role in maintaining health, energy and youth after 40 years. A balanced diet rich in nutrients helps to cope with hormonal changes, maintain healthy weight, strengthen bones and prevent the development of chronic diseases.
- Fundamentals of a healthy diet:
- Variety: Include a variety of foods from all food groups in your diet: vegetables, fruits, whole grain products, proteins (meat, poultry, fish, legumes, nuts), dairy products (or alternatives on vegetable basis).
- Balance: Follow the balance between proteins, fats and carbohydrates.
- Moderation: Control the size of the portions and do not overeat.
- Regularity: Eat regularly, do not skip food meals.
- Water: Drink enough water (at least 1.5-2 liters per day).
- Key nutrients for women after 40:
- Calcium: It is necessary for the health of bones and the prevention of osteoporosis. Sources: dairy products, dark green leafy vegetables, tofu, enriched products.
- Vitamin D: Helps to absorb calcium and strengthens the bones. Sources: oily fish, egg yolks, enriched products, sunlight.
- Magnesium: Participates in more than 300 enzymatic reactions in the body, important for the health of bones, muscles and nervous system. Sources: dark green leafy vegetables, nuts, seeds, whole grains.
- Potassium: Helps regulate blood pressure and maintain heart health. Sources: bananas, avocados, potatoes, spinach.
- Fiber: Important to the health of the digestive system, helps to control the level of cholesterol and blood sugar. Sources: vegetables, fruits, whole grain products, legumes.
- Omega-3 fatty acids: Useful for the health of the heart, brain and joints. Sources: fatty fish (salmon, mackerel, sardines), linen seed, walnuts.
- Protein: It is necessary to maintain muscle mass and overall health. Sources: meat, poultry, fish, eggs, legumes, nuts, tofu.
- Iron: It is important for the prevention of anemia, especially in women with abundant menstruation (before menopause). Sources: red meat, poultry, fish, legumes, dark green leafy vegetables.
- B vitamins B: Important for energy exchange and health of the nervous system. Sources: whole grain products, meat, poultry, fish, eggs, dairy products, dark green leafy vegetables.
- Antioxidants: Protect cells from damage to free radicals and slow down the aging process. Sources: fruits, vegetables, berries, green tea.
- Products that should be limited:
- Processed products: They contain a lot of salt, sugar and harmful fats.
- Sweet drinks: They contribute to weight gain and increase the risk of type 2 diabetes.
- Transjir’s: Increase the level of “poor” cholesterol and increase the risk of developing cardiovascular diseases.
- Red meat: Use in moderate quantities.
- Alcohol: Use in moderate quantities (no more than one drink per day for women).
- Phytoestrogens:
- Some products contain phytoestrogens – substances that have a weak estrogen -like effect. They can help alleviate the symptoms of menopause, such as tides.
- Sources of phytoestrogens: soy and soy products (tofu, soy milk, edamama), linen seed, sunflower seeds, sesame, chickpeas, lentils, red beans, apples, carrots.
- Food additives:
- Before taking any food additives, you need to consult a doctor.
- Vitamin D and calcium can be useful for the prevention of osteoporosis.
- Omega-3 fatty acids can be useful for the health of the heart and brain.
- Magnesium can help improve sleep and reduce muscle cramps.
- Personalized approach:
- The best way to determine which nutrition is right for you is to consult with a nutritionist or nutritionist. It will help you develop an individual nutrition plan that takes into account your needs, goals and health status.
- Examples of healthy meals:
- Breakfast: Oatmeal with fruits and nuts, yogurt with berries and seeds of chia, whole grain toast with avocados and egg.
- Dinner: Salad with chicken or fish and vegetables, lentil soup, whole -grain sandwich with turkey and vegetables.
- Dinner: Baked fish with vegetables, chicken with a movie and broccoli, vegetarian curry with rice.
- Snacks: Fruits, nuts, yogurt, carrots with humus.
Section 3: Physical activity and sport after 40
Regular physical activity is an integral part of a healthy lifestyle at any age, but especially important after 40 years. It helps to maintain healthy weight, strengthen bones and muscles, improve mood, reduce the risk of chronic diseases and slow down the aging process.
- The benefits of physical activity:
- Maintaining a healthy weight: Physical activity helps to burn calories and prevents weight gain, especially during hormonal changes.
- Strengthening bones and muscles: Physical exercises, especially strength training, help increase bone density and muscle mass, which reduces the risk of osteoporosis and sarcopenia (muscle mass loss).
- Improving the cardiovascular system: Regular cardio training (walking, running, swimming, cycling) strengthen the heart and blood vessels, reduce cholesterol and blood pressure, reducing the risk of developing cardiovascular diseases.
- Improving mood and decreasing stress: Physical activity contributes to the development of endorphins – hormones of happiness that improve mood and reduce stress.
- Improvement: Regular physical exercises help improve sleep quality.
- Reduction of risk of developing chronic diseases: Physical activity reduces the risk of developing type 2 diabetes, cancer, Alzheimer disease and other chronic diseases.
- Improving flexibility and balance: Stretching and balance exercises help improve flexibility and balance, which reduces the risk of falls and injuries.
- Physical activity recommendations:
- Minimum recommendations: Adults are recommended to engage in aerobic activity of moderate intensity of at least 150 minutes a week (for example, 30 minutes a day, 5 days a week) or aerobic activity of high intensity of at least 75 minutes a week (for example, 25 minutes a day, 3 days a week). It is also recommended to perform strength training at least 2 times a week, working on all the main muscle groups.
- Variety: Include different types of physical activity in your training program, such as cardio training, strength training, flexibility and balance exercises.
- Gradualness: Start with small loads and gradually increase their intensity and duration.
- Regularity: Do physical exercises regularly to get maximum health benefits.
- Listen to your body: If you feel pain or discomfort, stop training and consult your doctor.
- Types of physical activity suitable for women after 40:
- Walking: A simple and affordable form of physical activity, which is suitable for all levels of physical training.
- Running: A more intensive form of cardio training, which helps to burn calories and strengthen the cardiovascular system.
- Swimming: Great form of cardio training, which does not have a load on the joints.
- Cycling: Another good form of cardio training that helps strengthen the legs and cardiovascular system.
- Dancing: A cheerful and energetic form of cardio training, which helps improve mood and coordination.
- Yoga: Helps to improve flexibility, balance, strength and relax.
- Pilates: Helps strengthen the muscles of the bark, improve posture and coordination.
- Power training: Help increase muscle mass and bone density. You can use dumbbells, elastic ribbons, simulators or your own body weight.
- Tai-you: The soft form of physical activity, which helps improve balance, coordination and reduce stress.
- Power training after 40:
- Importance: Power training is especially important after 40 years, as they help to fight the loss of muscle mass (sarcopenia) and strengthen the bones, reducing the risk of osteoporosis.
- Recommendations: Perform strength training at least 2 times a week, working on all the main muscle groups (legs, back, chest, shoulders, arms).
- Exercise: Examples of exercises: squats, lunges, push -ups, pull -ups, dumbbell bench presses, rod craving in inclination.
- Technique: It is important to perform exercises with the right technique to avoid injuries. If you are not sure of your technique, contact the coach.
- Tips for starting classes:
- Consult a doctor: Before starting physical exercises, consult a doctor, especially if you have any diseases.
- Start slowly: Start with small loads and gradually increase their intensity and duration.
- Find the lesson you like: Choose a type of physical activity that you like to make it easier to adhere to a regular training schedule.
- Engage with a friend or coach: This will help you remain motivated and receive support.
- Make physical activity part of your daily life: Find the ways to add physical activity to your daily life, for example, go to work on foot, go up the stairs instead of an elevator, take breaks at work for stretching.
- Listen to your body: It is important to listen to your body and not overdo it. If you feel pain or discomfort, stop training and consult your doctor. Rest and restoration are as important as training.
Section 4: skin care after 40: Strategies against aging
After 40 years, the skin begins to undergo noticeable changes associated with a decrease in the production of collagen, elastin and hyaluronic acid. This leads to the appearance of wrinkles, age spots, dryness, loss of elasticity and dullness. Proper skin care helps to slow down these processes and preserve it healthy and young.
- Changes in the skin after 40:
- Reducing the production of collagen and elastin: Collagen and elastin are proteins that are responsible for the elasticity and elasticity of the skin. With age, their development is reduced, which leads to the appearance of wrinkles and loss of elasticity.
- Reducing hyaluronic acid production: Hyaluronic acid is a substance that holds moisture in the skin. With age, its production is reduced, which leads to dryness and dehydration of the skin.
- Slow down cell renewal: With age, the process of renewal of skin cells slows down, which leads to dullness and uneven skin tone.
- The appearance of age spots: With age, the production of melanin increases, which can lead to the appearance of age spots.
- Increased sensitivity to the sun: With age, the skin becomes more sensitive to the sun, which increases the risk of sunburn and premature aging.
- The basic principles of skin care after 40:
- Cleansing: Use soft cleansing agents that do not dry the skin. Avoid aggressive scrubs and peels.
- Toning: Use a tonic to restore the pH of the skin of the skin after cleansing.
- Moisturization: Moisten the skin twice a day, morning and evening. Use creams and serums containing hyaluronic acid, ceramides and other moisturizing components.
- Sun protection: Use SPF sunscreen at least 30 every day, even in cloudy weather. Apply the cream 20-30 minutes before going outside and update it every 2 hours.
- Anti -aging agents: Use creams and serums containing antioxidants, retinoids, peptides and other anti -aging components.
- Active ingredients in anti -aging cosmetics:
- Reinoidi (Rinole, Reinoline, Trketeoin): They stimulate collagen production, improve the skin texture, reduce wrinkles and pigment spots. Start using retinoids gradually to avoid irritation.
- Vitamin C: A powerful antioxidant, which protects the skin from damage by free radicals, brightens the pigment spots and stimulates the production of collagen.
- Peptides: They stimulate the production of collagen and elastin, reduce wrinkles and improve skin elasticity.
- Hyaluronic acid: Moisturizes the skin and holds moisture, making it more elastic and smooth.
- Niacinamide (vitamin B3): Improves the barrier function of the skin, reduces redness and inflammation, brightens pigment spots.
- Antioxidants (green tea, vitamin E, resveratrol): Protect the skin from damage to free radicals and slow down the aging process.
- Alpha Hydroxylics (AHA): The dead skin cells exfoliate, improve the skin texture and lighten pigment spots.
- Beta-hydroxy acids (BHA): The dead skin cells are exfolved and pores cleanse the appearance of acne.
- Additional skin care procedures:
- Peelings: The dead skin cells help to exfoliate and improve its texture.
- Masks: Moisturizing, nutritious, cleansing and anti -aging masks can help improve the condition of the skin.
- Micodermabrase: It exfoliates dead skin cells with a special apparatus with a diamond tip.
- Laser grinding: Improves skin texture, reduces wrinkles and pigment spots.
- Injections of Botox and fillers: They help to smooth wrinkles and increase the volume in certain areas of the face.
- Mesotherapy: The introduction of vitamins, minerals and other beneficial substances into the skin.
- Skin care around the eyes:
- The skin around the eyes is very thin and sensitive, so it requires special care.
- Use special creams and serums for the skin around the eyes that contain peptides, antioxidants and moisturizing components.
- Apply the skin for the skin around the eyes with light pathetic movements so as not to stretch the skin.
- Use sun -wrap cream for the skin around the eyes.
- Leg and neck skin care:
- The skin of the neck and neckline is also subject to aging, so it requires the same care as the skin of the face.
- Use the same creams and serum as for the face.
- Massage the neck and neckline to improve blood circulation and skin elasticity.
- Professional care:
- Regularly visit a cosmetologist for professional skin care.
- The cosmetologist can diagnose the skin, choose individual care products and perform procedures that will help improve the condition of the skin.
- Life lifestyle and skin care:
- Nutrition: Proper nutrition, rich in antioxidants, vitamins and minerals, helps to maintain skin health.
- Water: Drink enough water to maintain skin moisture.
- Dream: Get out to give the skin the opportunity to recover.
- Stress: Manage stress to prevent premature skin aging.
- Smoking: Smoking accelerates the processes of skin aging.
Section 5: Psychological well -being and mental health after 40
The age 40+ often becomes a time of rethinking life, setting new goals and self -awareness. Maintaining psychological well -being and mental health plays a key role in a sense of happiness, confidence and harmony.
- Changes in psychology and self -awareness after 40:
- Middle -aged crisis: Many people aged 40+ experience a middle -aged crisis, which is characterized by reassessment of values, dissatisfaction with life, a sense of loss of meaning and the desire for change.
- Awareness of aging: With age, we begin to notice signs of aging and realize that time is coming. This can cause anxiety, fear and self -doubt.
- Changes in the social role: After 40 years, many people have a social role. Children grow up and leave the house, career stabilizes, new responsibilities and responsibility appear.
- Revaluation of relations: With age, we begin to overestimate our relations with other people and understand who is really important in our lives.
- Search for new goals and meanings: After 40 years, many people begin to look for new goals and meanings in life that bring them satisfaction and joy.
- Factors affecting psychological well -being:
- Health: Physical health has a great influence on psychological well -being.
- Relationship: Support from family, friends and partners is important for psychological well -being.
- Work: Satisfaction with work and career achievements affect self -esteem and self -confidence.
- Financial stability: Financial stability reduces stress and anxiety.
- Personal growth: The desire for personal growth and self -development increases self -confidence and self -esteem.
- The meaning of life: The presence of the meaning of life gives direction and goal, which contributes to psychological well -being.
- Strategies for maintaining psychological well -being:
- Acceptance of yourself: Accept yourself as you are, with all your advantages and disadvantages.
- Positive thinking: Focus on the positive aspects of your life and try to see the good in every situation.
- Gratitude: Be grateful for what you have. Keep a diary of gratitude to notice good things in your life.
- Communication: Maintain a connection with your family, friends and partners. Communication with loved ones helps to feel supported and loved.
- Hobbies and interests: Find the hobbies and interests that bring you pleasure and joy.
- Physical activity: Regular physical exercises help improve mood and reduce stress.
- Meditation and awareness: Meditation and awareness help to relax, reduce anxiety and improve concentration.
- Self-development: Read books, attend courses and trainings to develop your skills and knowledge.
- Help others: Engage in volunteer activities or help other people. This helps to feel necessary and useful.
- Psychotherapy: If you experience serious psychological problems, contact a psychotherapist. Psychotherapy can help you cope with depression, anxiety, stress and other problems.
- Overcoming a middle -aged crisis:
- Admit your feelings: Do not try to suppress your feelings. Recognize that you are experiencing a middle -aged crisis, and let yourself feel what you feel.
- Overestimate your values: Think about what is really important to you in life. Review your goals and plans for the future.
- Look for new opportunities: Look for new opportunities for growth and development. Try something new, for example, a new hobby, a new job or a new relationship.
- Support for support: Suppose supporting your loved ones or a psychotherapist.
- Be patient: Overcoming a middle -aged crisis requires time and effort. Be patient to yourself and do not expect instant results.
- Caring for mental health:
- Dream: Get out to give your brain the opportunity to relax and recover.
- Nutrition: Proper nutrition, rich in nutrients, is necessary for the health of the brain.
- Stress management: Learn to manage stress with the help of relaxation, meditation or physical exercises.
- Socialization: Maintain contact with friends and family. Communication with loved ones helps to feel supported and loved.
- Self -help: Read books and articles about mental health, attend seminars and trainings.
- Professional help: If you experience serious problems with mental health, contact a psychiatrist or psychotherapist.
Section 6: Healthy sleep: how to improve rest quality after 40
Dream plays a vital role in maintaining physical and mental health at any age, but is especially important after 40 years, when hormonal changes and other factors can violate sleep. High -quality sleep helps to restore energy, strengthen immunity, improve mood and cognitive functions.
- Changes in sleep after 40:
- Reducing the production of melatonin: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. With age, its production decreases, which can lead to difficulties with falling asleep and maintaining sleep.
- Hormonal changes: Hormonal changes associated with menopause can cause tides, night sweating and other symptoms that disrupt sleep.
- Chronic diseases: Some chronic diseases, such as arthritis, diabetes and cardiovascular diseases, can cause pain and discomfort that disrupt sleep.
- Stress and anxiety: Stress and anxiety can lead to insomnia and other sleep disturbances.
- Medicines: Some drugs can cause sleep disturbances.
- The consequences of a lack of sleep:
- Fatigue and energy reduction: The lack of sleep leads to fatigue and a decrease in energy.
- Problems with concentration and memory: The lack of sleep worsens concentration and memory.
- Mood changes: The lack of sleep can lead to irritability, anxiety and depression.
- Weakening of immunity: The lack of sleep weakens the immunity and increases the risk of diseases.
- Weight gain: The lack of sleep can lead to weight gain.
- Increasing the risk of chronic diseases: The lack of sleep increases the risk of type 2 diabetes, cardiovascular diseases and other chronic diseases.
- Tips for improving sleep quality:
- Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing atmosphere before going to bed: Take a warm bath, read the book, listen to calm music.
- Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Do not eat heavy food before bedtime: Heavy food can cause discomfort and disrupt sleep.
- Regularly engage in physical exercises: Exercise helps improve sleep quality, but do not do them immediately before bedtime.
- Provide the dark, quiet and cool atmosphere in the bedroom: The temperature in the bedroom should be about 18-20 degrees Celsius.
- Use a convenient mattress and pillows: Make sure your mattress and pillows provide good body support.
- Avoid using electronic devices before bedtime: Light radiated by electronic devices can disrupt the production of melatonin.
- Practice relaxation techniques: Meditation, yoga and other relaxation techniques can help reduce stress and improve sleep.
- What to do if you cannot fall asleep:
- Stand out of bed and take care of something relaxing: Read the book, listen to calm music or do a few light stretching exercises.
- Do not look at the clock: A constant look at the clock can increase the alarm and interfere with falling asleep.
- Consult a doctor: If you constantly have problems with sleep, consult a doctor. He can help you determine the cause of insomnia and prescribe treatment.
- Alternative methods for improving sleep:
- Herbal remedies: Some herbs, such as Valerian, chamomile and lavender, can help improve sleep.
- Melatonin: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. It can be taken in the form of tablets or capsules.
- Acupuncture: Acupuncture can help improve sleep.
- Cognitive-behavioral therapy (KPT): KPT is a type of psychotherapy that helps change the negative thoughts and behavior that violate the dream.
- Products and drinks that contribute to healthy sleep:
- Warm milk: Contains a tripophane, an amino acid that contributes to the production of melatonin.
- Herbal teas: Romashkova, lavender and valerian teas have soothing properties.
- Kiwi: Contains antioxidants and serotonin, which improve sleep.
- Cherry: Contains melatonin.
- Nuts: Contain magnesium, which contributes to muscle relaxation.
- Special additives:
- Magnesium: Magnesium deficiency can lead to sleep disturbances.
- L-theanine: Amino acid that has soothing properties.
- Triptofan: Amino acid, which contributes to the production of melatonin and serotonin.
- The importance of consulting a doctor: Before taking any herbal products, additives or drugs to improve sleep, to advise