How to stay active after 50: Doctors’ tips

How to stay active after 50: Doctors’ tips

I. Changes in the body after 50 years and their effect on activity

After 50 years in the body of women, significant physiological changes take place, due, first of all, by a decrease in estrogen levels during menopause. These changes can directly affect the level of activity and overall well -being. Understanding these processes is the key to developing an effective strategy for maintaining activity.

A. Hormonal changes and their consequences:

1. Reducing the level of estrogen: This is the main hormonal change, which causes a whole cascade of physiological consequences. Estrogens play an important role in maintaining bone health, cardiovascular system, skin and nervous system.
   • Bones: A decrease in estrogen levels leads to a decrease in bone density, increasing the risk of osteoporosis and fractures. This is due to the fact that estrogens stimulate the activity of osteoblasts (cells that form bone tissue) and suppress the activity of osteoclasts (cells that destroy bone tissue).
   • Cardiovascular system: Estrogens have a protective effect on the cardiovascular system, reducing the level of “bad” cholesterol (LDL) and increasing the level of “good” cholesterol (HDL). With their decrease, the risk of developing cardiovascular diseases, such as atherosclerosis, coronary heart disease and stroke, increases.
   • Leather: Estrogens contribute to the production of collagen, which is responsible for the elasticity and moisture of the skin. With their decrease, the skin becomes more dry, thin and less elastic, wrinkles appear.
   • Nervous system: Estrogens affect the function of neurotransmitters, such as serotonin and dopamine, which regulate the mood, sleep and cognitive functions. A decrease in estrogen levels can lead to mood swings, irritability, insomnia and memory worsening.
   • Venile system: Estrogens support the health of the genitourinary system, ensuring the moisture of the mucous membrane of the vagina and urethra. With their decrease, dry vagina may occur, discomfort during intercourse and rapid urination.
2. Other hormonal changes: In addition to reducing estrogen levels, changes occur in the levels of other hormones, such as progesterone, testosterone and thyroid hormones. These changes can also affect well -being and level of activity.
   • Progesterone: The level of progesterone is also reduced during menopause, which can enhance some symptoms associated with estrogen deficiency, such as mood swings and sleep problems.
   • Testosterone: Although testosterone is considered a “male” hormone, it is also present in a woman’s body and plays an important role in maintaining muscle mass, energy and libido. With age, the level of testosterone also decreases, which can lead to a decrease in muscle mass and a decrease in sexual drive.
   • Thyroid hormones: Thyroid diseases, such as hypothyroidism (decrease in thyroid function), are often found in women after 50 years and can lead to fatigue, weakness, weight gain and a decrease in activity.

B. Physiological changes and their impact on activity:

1. Loss of muscle mass (sarcopenia): With age, a natural loss of muscle mass occurs, known as sarcopenia. This is due to a decrease in protein synthesis and an increase in the decay of muscle tissue. The loss of muscle mass leads to a decrease in strength, endurance and general physical performance.
2. Reduced bone density (osteoporosis): As already mentioned, a decrease in estrogen levels leads to a decrease in bone density, increasing the risk of osteoporosis and fractures. Osteoporosis can limit activity due to the fear of falls and fractures.
3. Changes in the cardiovascular system: With age, the walls of arteries become less elastic, which leads to an increase in blood pressure and an increase in the risk of cardiovascular diseases. This can limit activity due to shortness of breath, chest pain and other symptoms.
4. Changes in the respiratory system: With age, the elasticity of the lungs decreases, which leads to a decrease in the volume of the lungs and the deterioration of gas exchange. This can lead to shortness of breath and fatigue during physical exertion.
5. Changes in the joints (arthritis): With age, cartilage tissue in the joints wear out, which leads to the development of arthritis. Arthritis can cause pain, stiffness and limitation of mobility in the joints, which complicates the performance of everyday tasks and playing sports.
6. Changes in the nervous system: With age, the rate of transmission of nerve impulses decreases, which can lead to a deterioration in coordination, equilibrium and reaction. This can increase the risk of falls and injuries.
7. Sleep disorders: With age, the structure of sleep changes, it becomes more difficult to fall asleep and maintain sleep. The lack of sleep can lead to fatigue, irritability and a decrease in activity.
8. Reducing the speed of metabolism: With age, the metabolic rate decreases, which can lead to weight gain, even if you eat the same thing as before. A weight gain can aggravate problems with joints, heart and other organs, which makes it difficult to maintain activity.

C. Psychological factors:

1. Life change change: Retirement, a change in marital status, the loss of loved ones – all this can lead to a change in lifestyle and a decrease in activity.
2. Fear of falls and injuries: With age, the risk of falls and injuries increases, which can lead to fear and limiting activity.
3. Negative thoughts and beliefs: Negative thoughts and beliefs of aging, such as “I am too old for this” or “I have no strength”, can limit activity and worsen well -being.
4. Reduced motivation: With age, motivation for physical activity may decrease, especially if there are health problems or other factors that limit activity.
5. Depression and anxiety: Depression and anxiety are often found in women after 50 years and can lead to fatigue, apathy and a decrease in activity.

II. Recommendations of doctors to maintain activity after 50 years

Despite the physiological and psychological changes associated with age, women after 50 years can remain active and healthy, adhering to certain recommendations of doctors.

A. Physical activity:

1. Regular exercises: Regular exercises are a key factor in maintaining health and activity after 50 years. They help strengthen muscles and bones, improve the cardiovascular and respiratory system, increase energy and improve mood.
   • Aerobic exercises: Aerobic exercises, such as walking, running, swimming, cycling and dancing, improve the cardiovascular system, increase endurance and help burn calories. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week.
   • Power exercises: Power exercises, such as weight lifting, exercises with its own weight and the use of elastic tapes, help strengthen muscles and bones, prevent muscle mass loss and improve posture. It is recommended to engage in strength exercises at least twice a week, paying attention to all main muscle groups.
   • Flexibility exercises: Flexibility exercises, such as stretching and yoga, help improve joint mobility, prevent injuries and reduce pain. It is recommended to engage in flexibility exercises daily or several times a week.
   • Exercise of equilibrium: Equilibrium exercises, such as standing on one leg and walking in a straight line, help improve balance and prevent falls. It is recommended to engage in balance exercises daily or several times a week, especially if there are problems with equilibrium.
2. Individual approach: It is important to choose exercises that are suitable for your level of physical training and health status. If you have any diseases or restrictions, consult a doctor or physiotherapist to develop an individual exercise program.
3. Gradual increase in load: Start small and gradually increase the load as physical preparation improves. Do not overdo it to avoid injuries.
4. Regularity: It is important to do regularly to get the maximum benefit from exercises. Try to make physical activity part of your daily life.
5. Variety: Diversify your workouts so as not to get bored and use different muscle groups.
6. Pleasure: Choose the exercises that you like so that you are interested in doing and you do not abandon the workouts.
7. Listen to your body: If you feel pain or discomfort, stop and rest. Do not ignore your body signals.
8. Active lifestyle: In addition to regular exercises, try to lead an active lifestyle during the day. Walk on foot, climb the stairs instead of an elevator, do household chores and play with children or grandchildren.

B. Proper nutrition:

1. Balanced diet: After 50 years, it is especially important to adhere to a balanced diet rich in nutrients necessary to maintain health and activity.
   • Protein: Protein is necessary to maintain muscle mass. Use a sufficient amount of protein such as meat, poultry, fish, eggs, dairy products, legumes and nuts.
   • Calcium: Calcium is necessary to maintain bone health. Use products rich in calcium, such as dairy products, green leafy vegetables and enriched products.
   • Vitamin D: Vitamin D is necessary for the absorption of calcium. Get vitamin D from sunlight, fatty fish, eggs and enriched products. If necessary, take additives with vitamin D.
   • Fiber: Fiber is necessary to maintain the health of the digestive system and control weight. Use products rich in fiber, such as fruits, vegetables, whole grain products and legumes.
   • Healthy fats: Healthy fats, such as omega-3 fatty acids, are necessary for the health of the heart and brain. Use products rich in healthy fats such as fatty fish, nuts, seeds and avocados.
2. Consumption restriction: Limit the consumption of saturated and trans fats, sugar and salt. These products can increase the risk of cardiovascular diseases, diabetes and other health problems.
3. Sufficient amount of water: Drink enough water during the day to avoid dehydration. Dehydration can lead to fatigue, headaches and constipation.
4. Individual needs: Your nutrient needs may vary with age. Consult a doctor or nutritionist to develop an individual nutrition plan.
5. Avoid processed products: Limit the consumption of processed products, such as fast food, semi-finished products and sweets. These products often contain many salt, sugar and harmful fats.
6. Prepare at home: Prepare food at home to control the ingredients and the size of portions.
7. Eat consciously: Eat slowly and consciously to enjoy the taste of food and feel saturation.
8. Supplements: Discuss with the doctor the need to take vitamins and mineral additives.

C. Regular medical examinations:

1. Preventive examinations: Regular medical examinations help identify diseases in the early stages when it is easier to treat them.
2. Screening: Pass regular screening for breast cancer, cervical cancer, colon cancer and other diseases, in accordance with the recommendations of your doctor.
3. Measurement of blood pressure and cholesterol level: Regularly measure blood pressure and cholesterol to control the risk of cardiovascular diseases.
4. Checking bones density: Complete densitometry (measurement of bone density) to detect osteoporosis.
5. Consultations with a doctor: Discuss with your doctor any changes in your health or well -being.
6. Vaccination: Update your vaccination, including flu vaccinations, pneumococcal infection and girdle lichen.
7. Healthy lifestyle: Discuss with the doctor how to improve your lifestyle, including physical activity, nutrition and rejection of smoking and alcohol abuse.
8. Individual plan: Develop an individual plan of medical examinations and screening with your doctor, taking into account your age, gender, family history and other risk factors.

D. Mental Health:

1. Stress management: Stress can negatively affect physical and mental health. Learn to effectively manage stress using methods such as meditation, yoga, breathing exercises and communication with friends and family.
2. Social activity: Maintain social ties, communicate with friends and family, participate in social events and engage in volunteering. Social activity helps to fight loneliness and depression.
3. Hobbies and interests: Do what you like, be it reading, drawing, gardening, music or something else. Hobbies and interests help maintain mental activity and improve mood.
4. Positive thinking: Try to think positively and avoid negative thoughts and beliefs. Focus on good things in your life and be grateful for what you have.
5. Help of a psychologist or psychotherapist: If you feel depressed, anxiously or experience other emotional problems, seek help from a psychologist or psychotherapist.
6. Relaxation techniques: Use relaxation techniques such as progressive muscle relaxation and auto -training to relieve stress and improve sleep.
7. Self-development: Continue to study and develop, read books, attend courses and seminars. Self -development helps maintain mental activity and expands the horizons.
8. Attention to your needs: Take time for yourself and your needs. Take care of yourself and do what brings you pleasure.

E. Healthy sleep:

1. Regular sleep mode: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate the inner clock and improves sleep quality.
2. Comfortable sleeping: Create a comfortable sleeping at your bedroom. Make it dark, quiet and cool.
3. Relaxing ritual before bedtime: Develop a relaxing ritual before bedtime, which will help you calm down and prepare for sleep. It can be a reading of a book, the adoption of a warm bath or listening to calm music.
4. Avoid caffeine and alcohol: Avoid the use of caffeine and alcohol before bedtime. Caffeine can interfere with falling asleep, and alcohol can disturb a dream.
5. Limit the use of electronic devices: Limit the use of electronic devices such as phones, tablets and computers, before bedtime. Blue light emitted by these devices can suppress the production of melatonin, hormone that regulates sleep.
6. Regular physical activity: Regular physical activity can improve sleep quality, but avoid intense exercises before bedtime.
7. Consult a doctor: If you have sleep problems, consult a doctor. He can help you determine the cause of sleep problems and prescribe appropriate treatment.
8. Avoid daytime sleep: If you feel problems with sleep at night, avoid daytime sleep. If you need to take a nap, do it no later than 3 hours of the day and no longer than 30 minutes.

F. Refusal of bad habits:

1. Smoking: Smoking is harmful to health at any age, but it is especially important to quit smoking after 50 years. Smoking increases the risk of cardiovascular diseases, lung cancer and other health problems.
2. Alcohol abuse: Alcohol abuse is also harmful to health and can increase the risk of liver, heart and other organs. Limit alcohol consumption or abandon it at all.
3. Drugs: Refusal of drugs is necessary to maintain health and activity.

G. Prevention of falls:

1. Exercise of equilibrium: Contact your balance exercises regularly to improve balance and prevent falls.
2. Vision examination: Regularly visit an ophthalmologist to check vision. Poor vision can increase the risk of falls.
3. Safe atmosphere of the house: Make your house safe to avoid falls. Remove the carpets that you can stumble about, install the handrails in the bathroom and toilet, provide good lighting.
4. Shoes: Wear comfortable and stable shoes. Avoid high -heeled shoes or smooth soles.
5. Help: If it is difficult for you to walk or stand, use a cane or walker.
6. Medicines: Discuss with the doctor the medicines that you take. Some drugs can cause dizziness and increase the risk of falls.
7. Osteoporosis: If you have osteoporosis, take measures to strengthen bones and prevent fractures.
8. Attentiveness: Be careful when walking, especially on an uneven surface or in the dark.

H. Active longevity:

1. Positive attitude: Support a positive attitude and believe in your strength.
2. Learn the new: Continue to study new and develop.
3. Set goals: Set the goals and strive for their achievement.
4. Communicate with positive people: Communicate with positive people who support you and inspire.
5. Do what you like: Do what you like and enjoy life.
6. Be grateful: Be grateful for what you have.
7. Live in the present: Live the present moment and do not worry about the past or future.
8. Be active: Stay active physically, mentally and socially.

Following these recommendations, women after 50 years can remain active, healthy and full of energy, enjoying life in full. It is important to remember that each person is unique, and it is necessary to adapt these recommendations to their individual needs and capabilities. Consultation with a doctor will help to develop an individual plan for maintaining activity and health, taking into account all the features of your body.