Health at 60+: Secrets of longevity

Health at 60+: Secrets of longevity

I. Physical health: the foundation of active longevity

A. Movement is life: the role of physical activity.

1. Advantages of regular exercises:

• Improving the cardiovascular system: Reducing the risk of heart disease, stroke, high blood pressure and high cholesterol. Exercises strengthen the heart muscle, improve blood circulation and reduce stress.
• Strengthening bones and muscles: Prevention of osteoporosis, sarcopenia (loss of muscle mass) and improvement of balance, which reduces the risk of falls. Exercises with weights and resistance are especially important for maintaining the density of bones and muscle strength.
• Weight control: Maintaining healthy weight and reducing the risk of type 2 diabetes, some types of cancer and other obesity diseases. Physical activity burns calories and increases metabolism.
• Improving mood and cognitive functions: Reducing the risk of depression, anxiety and dementia. Exercises stimulate the production of endorphins that improve mood and reduce pain. Blood supply of the brain also improves, which helps to improve memory and concentration.
• Energy increase: Contrary to common opinion, physical activity increases the level of energy, and not vice versa. Regular exercises improve the work of the cardiovascular system, which leads to an increase in energy and endurance.
• Increasing immunity: Moderate exercises strengthen the immune system and reduce the risk of infectious diseases. Physical activity increases the number of immune cells and improves their function.
• Improvement: Regular exercises help improve sleep quality. However, it is important to avoid intense exercises immediately before bedtime.
• Increase in life expectancy: Studies show that people who regularly engage in physical activity live longer and healthier.

2. Types of physical activity suitable for people over 60:

• Aerobic exercises (cardio): Walking, swimming, cycling, dancing. At least 150 minutes of moderate intensity or 75 minutes of high intensity per week are recommended. Walking is a simple and affordable way to improve the health of the cardiovascular system and strengthen the muscles of the legs. Swimming is a great option for people with joint problems, since water reduces the load on them. Cycling is a good way to improve endurance and strengthen the muscles of the legs. Dancing is a fun and social way to get a cardio load and improve coordination.
• Power training: The use of dumbbells, elastic tapes or your own body weight to strengthen muscles. It is recommended to engage in strength training at least twice a week. Power training helps prevent muscle loss, strengthen the bones and improve balance. It is important to start with light weights and gradually increase the load.
• Flexibility exercises: Stretching and yoga to improve the range of movements and reduce the risk of injuries. It is recommended to engage in flexibility exercises daily. Stretching helps to maintain the flexibility of muscles and joints, which is important to maintain mobility and prevent injuries. Yoga is a great way to improve flexibility, balance and coordination.
• Balance Exercise: Tay-chi, yoga, standing on one leg to improve balance and reduce the risk of falls. It is recommended to engage in exercises for balance several times a week. Balance exercises help strengthen the muscles that are responsible for maintaining balance, which reduces the risk of falls.
• Horticulture and housework: Active activities that also contribute to physical activity. Horticulture and housework is a great way to remain active and useful. They help strengthen muscles, improve coordination and get a dose of vitamin D.

3. Recommendations for the beginning and maintenance of physical activity:

• Consult a doctor: Before starting any physical activity program, especially if you have any diseases. The doctor can give recommendations on the types of exercises and intensity that are right for you.
• Start slowly and gradually: Do not overdo it at the beginning. Increase the intensity and duration of the exercises gradually. Start with 10-15 minutes of exercises per day and gradually increase to 30-60 minutes.
• Find what you like: Choose the types of activity that you like and which you can easily fit into your daily routine. If you like to walk, go to the park or through the surroundings. If you like to dance, sign up for dancing.
• Make it social: Do with friends or family. This will help you remain motivated and enjoy classes. Join the walking club, yoga group or fitness class.
• Install realistic goals: Do not set impossible goals for yourself. Start small and gradually increase your goals. For example, start by walking for 10 minutes a day and gradually increase to 30 minutes.
• Listen to your body: If you feel pain, stop the exercise and rest. Do not ignore the pain. Consult a doctor if the pain does not pass.
• Be consistent: Try to engage in physical activity regularly, even if it is only a few minutes a day. Regularity is the key to success.
• Use technologies: Use fitness trackers or applications to track your activity and motivation. Fitness trackers can help you track your steps, calories and sleep.
• Encourage yourself: Encourage yourself for achieving your goals. For example, buy yourself a new couple of sports shoes or go to the cinema.

B. Power: Fuel for a long and healthy life.

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

• Balanced nutrition: The use of a sufficient amount of macro- and trace elements. Include fruits, vegetables, whole grain products, low -fat proteins and healthy fats in your diet.
• Restriction of consumption of processed products: Reducing the amount of sugar, salt and saturated fats in the diet. Processed products often contain many calories, sugar, salt and harmful fats, but few nutrients.
• Sufficient protein consumption: Protein is necessary to maintain muscle mass and immune system. Good sources of protein include low -fat meat, poultry, fish, eggs, dairy products, legumes and nuts.
• Abundant drink: Prevention of dehydration, which can lead to various health problems. Try to drink at least 8 glasses of water per day.
• The use of products rich in fiber: Fiber helps to normalize digestion and reduce the risk of heart disease and type 2 diabetes. Good sources of fiber include fruits, vegetables, whole grain products and legumes.
• The use of products rich in antioxidants: Antioxidants protect cells from damage caused by free radicals. Good sources of antioxidants include fruits, vegetables, berries and green tea.

2. Important nutrients for the health of the elderly:

• Calcium: For the health of bones and the prevention of osteoporosis. Good calcium sources include dairy products, dark green leafy vegetables and enriched products.
• Vitamin D: For the absorption of calcium and strengthen the immune system. Good sources of vitamin D include fatty fish, eggs and enriched products. Vitamin D is also produced in the skin under the influence of sunlight.
• Vitamin B12: For the health of the nervous system and hematopoiesis. Good sources of vitamin B12 include meat, poultry, fish and dairy products. Older people may need to take vitamin B12 additives, since their ability to absorb vitamin B12 from food decreases with age.
• Omega-3 fatty acids: For the health of the heart and brain. Good sources of omega-3 fatty acids include fatty fish, linen seed and walnuts.
• Fiber: For the health of the digestive system and maintaining normal cholesterol. Good sources of fiber include fruits, vegetables, whole grain products and legumes.
• Potassium: To maintain normal blood pressure. Good potassium sources include bananas, potatoes, tomatoes and dark green leafy vegetables.
• Magnesium: For the health of bones, muscles and nervous system. Good sources of magnesium include dark green leafy vegetables, nuts, seeds and whole grains.

3. Tips for planning and cooking healthy foods:

• Plan your food meals in advance: This will help you avoid the temptation to buy unhealthy food. Make a list of products that you need and adhere to it in the store.
• Prepare at home more often: Homemade food is usually healthier than food from a restaurant. Use fresh, whole products and avoid processed ingredients.
• Do not be afraid to use spices and herbs: They can add the taste of your food without adding calories, sugar or salt. Experiment with different spices and herbs to find those that you like.
• Make reserves of healthy snacks: This will help you avoid overeating unhealthy foods between meals. Good snack options include fruits, vegetables, nuts and yogurt.
• Try to eat with others: This can make a meal more pleasant and help you eat more consciously. Invite friends or relatives for lunch or dinner.
• Use small plates: This will help you control the size of portions. Studies show that people who eat from small plates consume less calories.
• Do not eat in front of a TV or computer: This can lead to overeating. Focus on food and enjoy every piece.
• Drink water before meals: This will help you feel full and eat less. Drink a glass of water 30 minutes before meals.
• Do not miss breakfast: Breakfast helps to launch your metabolism and gives you energy for the whole day. Good breakfast options include oatmeal, fruit yogurt and a toast with avocados.
• Contact the nutritionist: A nutritionist can help you develop an individual food plan that meets your needs and goals.

C. Regular medical examinations: Early detection and prevention.

1. The importance of preventive examinations and screening:

• Early detection of diseases: Many diseases, such as cancer, cardiovascular diseases and diabetes, are easier to treat in the early stages. Regular medical examinations and screening help to identify these diseases in the early stages, when treatment is most effective.
• Prevention of complications: Regular examinations allow you to control chronic diseases and prevent their complications. For example, regular control of blood pressure can help prevent a stroke and a heart attack.
• Assessment of general health: The doctor can evaluate your general health and give recommendations on improving lifestyle. The doctor may recommend you to change your diet, increase physical activity or quit smoking.
• Reducing the risk of hospitalization and mortality: Regular medical examinations and screening help reduce the risk of hospitalization and mortality. Studies show that people who regularly undergo medical examinations live longer and healthier.

2. Recommended examinations and screening for people over 60:

• General medical examination: Annually. Includes measurement of blood pressure, pulse, temperature, weight and height. The doctor will also check your organs and systems to identify any signs of diseases.
• Blood test: Annually. It includes a general blood test, a biochemical blood test and an analysis for thyroid hormones. A blood test can help detect various diseases, such as anemia, diabetes and thyroid disease.
• Urine analysis: Annually. Analysis of urine can help identify kidney diseases and urinary tract.
• Electrocardiogram (ECG): By appointment of a doctor. ECG allows you to evaluate the functioning of the heart and identify heart rhythm disorders.
• Fluorography: Annually. Fluorography allows you to identify lung diseases, such as pneumonia and tuberculosis.
• Colonoscopy: Every 10 years (or more often, as prescribed by a doctor). Colonoscopy allows you to identify polyps and cancer of the colon.
• Mammography (for women): Annually. Mammography allows you to identify breast cancer.
• Pap test (for women): Every 3 years (or more often, as prescribed by a doctor). The papa test allows you to identify cervical cancer.
• Visual verification: Annually. Vision check allows you to identify glaucomas, cataracts and other eyes of the eyes.
• Checking hearing: Annually. Hearing test allows you to identify hearing loss.
• Dencitometry (DXA): By appointment of a doctor. Densitometry allows you to evaluate the density of bones and identify osteoporosis.
• Depression screening: Annually. Depression is often found in the elderly, but it can be treated.
• Dementia screening: By appointment of a doctor. Dementia is a progressive decrease in cognitive functions.

3. Discussion with a doctor: active participation in the treatment process.

• Prepare for a visit to the doctor: Write down all your questions and fears. Make a list of drugs you take and bring it to your doctor.
• Be honest with your doctor: Tell the doctor about all your symptoms and health problems. Feel free to ask questions if something is not clear to you.
• Actively participate in the decision -making process: Discuss with your doctor various treatment options and choose the one that suits you. Learn about the risks and advantages of each treatment option.
• Follow the doctor’s recommendations: Follow the doctor’s recommendations regarding medication, changes in lifestyle and visit other specialists. If you have any questions or fears, contact your doctor.
• Come to repeated examinations: Regular repeated examinations are important for monitoring chronic diseases and preventing complications. Sign up for a re -appointing a doctor before leaving the doctor’s office.

D. Medications: reasonable use and interaction.

1. Risks associated with polypragmasia (simultaneous administration of several drugs):

• Medicinal interactions: Simultaneous intake of several drugs can lead to undesirable drug interactions. Medicinal interactions can enhance or weaken the effect of drugs, as well as cause side effects.
• Side effects: The more drugs you take, the higher the risk of side effects. Side effects can be insignificant, such as nausea and dizziness, or serious, such as damage to the liver and kidneys.
• Reducing the effectiveness of treatment: Some drugs can reduce the effectiveness of other drugs. For example, some antacids can reduce the absorption of some antibiotics.
• Difficulties in compliance with the treatment regimen: The more drugs you take, the more difficult it is to observe the treatment regimen. It may be difficult to remember when and what medicines you need to take.
• Increase in the cost of treatment: The more drugs you take, the higher the cost of treatment. Talk to your doctor about ways to reduce the cost of drugs.

2. Strategies for minimizing risks when taking drugs:

• Tell your doctor about all the medicines that you take: Including prescription, over -the -counter drugs, vitamins and additives. The doctor can check medicinal interactions and choose the safest and most effective medicines for you.
• Check with a doctor or pharmacist how to take every medicine: Find out when and how to take medicine, with or without food, and what side effects can occur. Feel free to ask questions if something is not clear to you.
• Use an organizer for drugs: The medicine organizer can help you organize medicines and remember when they need to be taken. There are organizers for drugs with an alarm clock and reminders.
• Regularly review the list of drugs with your doctor: Discuss with your doctor if you need all the drugs that you take, and if there is no way to cancel any medicines. The doctor can check medicinal interactions and choose the safest and most effective medicines for you.
• Do not take medications prescribed to other people: Medicines prescribed by other people may not be safe for you. Do not share your medicines with other people.
• Keep the medicines in a safe place: Keep the medicines inaccessible to children and pets. Keep the medicines in a dry and cool place, protected from the light.
• Use unused drugs properly: Do not throw the medicine into the toilet or garbage bucket. Use unused drugs in accordance with local rules.

3. The role of the pharmacist in optimizing drug therapy:

• Consultations on drugs: A pharmacist can answer your questions about medicines, talk about side effects and drug interactions. The pharmacist can also help you choose over -the -counter drugs that are safe for you.
• Identification of drug interactions: The pharmacist can check medicinal interactions and warn you about possible problems. The pharmacist can also contact your doctor if he finds any serious medicinal interactions.
• Optimization of the treatment regimen: The pharmacist can help you develop a convenient and effective treatment regimen. The pharmacist can offer you to use an organizer for drugs or reminders of medication.
• Side effects monitoring: The pharmacist can help you track side effects and inform your doctor about them. The pharmacist can also offer you ways to cope with side effects.
• Increased treatment for treatment: The pharmacist can help you understand the importance of compliance with the treatment regimen and offer you ways to remain committed to treatment. The pharmacist can also offer you to use reminders of drug taking.

E. Sleep: restoration and regeneration of the body.

1. Changes in sleep mode with age:

• Reducing the duration of sleep: Older people need less sleep than young people. The average duration of sleep for the elderly is 7-8 hours a day.
• Increasing the time required for falling asleep: Older people need more time to fall asleep. This may be due to changes in the hormonal background, a decrease in physical activity and the presence of chronic diseases.
• More frequent awakening at night: Elderly people often wake up at night. This may be due to the need to visit the toilet, pain and discomfort, as well as with sleep disturbances, such as apnea in a dream.
• An earlier awakening in the morning: Older people often wake up earlier than before. This may be due to changes in circadian rhythms.
• Increase in daytime drowsiness: Older people are more likely to experience daytime drowsiness. This may be due to a lack of night sleep, chronic diseases and medication.

2. Factors affecting the quality of sleep in the elderly:

• Chronic diseases: Many chronic diseases, such as arthritis, diabetes, cardiovascular diseases and lung diseases, can disturb sleep. Pain and discomfort associated with these diseases can interfere with falling asleep and cause frequent awakening at night.
• Medicines: Some drugs can cause sleep disturbances. For example, beta-blockers, diuretics and antidepressants can violate sleep.
• Psychological problems: Anxiety, depression and stress can violate sleep. Psychological problems can cause insomnia and other sleep disturbances.
• Incorrect daily routine: The wrong daily routine, such as the irregular time of sleep and wakefulness, can violate sleep. Try to go to bed and wake up at the same time every day, even on weekends.
• Bad habits of sleep: Poor habits, such as the use of caffeine or alcohol before bedtime, can violate sleep. Avoid the use of caffeine and alcohol before bedtime.
• Poor sleep hygiene: Poor hygiene of sleep, such as an uncomfortable bed, a noisy room and bright light, can break a dream. Create a calm and comfortable situation for sleeping.
• Apnee in a dream: Apnee in a dream is a violation of sleep, in which a person stops breathing for a short time during sleep. In a dream, apnea can cause frequent awakening at night, daytime drowsiness and other health problems.
• Restless legs syndrome: Restless legs syndrome is a condition in which a person experiences discomfort in the legs that make him move his feet. The syndrome of restless legs can be disturbed by sleep.

3. Strategies for improving the quality of sleep:

• Follow the daily routine: Go to bed and wake up at the same time every day, even on weekends. This will help your body establish a regular rhythm of sleep and wakefulness.
• Create a calm and comfortable sleeping environment: Make sure your bedroom is dark, quiet and cool. Use a convenient mattress and pillows.
• Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of caffeine and alcohol a few hours before bedtime.
• Do physical exercises regularly: Exercise can help improve sleep. However, avoid intensive exercises immediately before bedtime.
• Relax before going to bed: Take a warm bath, read the book or listen to music to relax before going to bed. Avoid using electronic devices before bedtime.
• Use the relaxation technique: Relaxation techniques, such as meditation and deep breathing, can help reduce stress and improve sleep. Try to deal with relaxation techniques before going to bed.
• Consult a doctor if you have sleep problems: If you have problems with sleep, consult a doctor to exclude any medical reasons. The doctor may prescribe drugs or other treatment methods that will help improve your sleep.
• Try light therapy: Light therapy can help regulate circadian rhythms and improve sleep. Use a special lamp for light therapy in the morning for 30 minutes.
• Consider the possibility of using melatonin: Melatonin is a hormone that helps to regulate sleep. You can take melatonin as an additive to improve your sleep. However, talk with your doctor before you start taking melatonin.

II. Mental health: preservation of clarity of mind and positive mood.

A. Cognitive activity: brain training to maintain clarity of the mind.

1. Types of cognitive activity:

• Reading: Reading books, newspapers and magazines stimulates the brain and improves memory, attention and vocabulary. Choose books that are interesting to you and read regularly.
• Games: Games, such as chess, checkers, Sudoku and crosswords, develop logical thinking, strategic planning and solving problems. Play games with friends or family or try playing online.
• Studying new skills: Studying a new language, playing a musical instrument or needlework stimulates the brain and improves memory, coordination and creative abilities. Choose a skill that is interesting to you and sign up for courses or find online studies.
• Training: Attending lectures, seminars and courses increases knowledge, expands the horizons and stimulates the brain. Choose a topic that interests you and attend a lecture or seminar at a local college or university.
• Pressure solution: The solution of puzzles, such as puzzles and labyrinths, develops spatial thinking, logical thinking and solving problems. Buy puzzles in toys stores or try solving puzzles online.
• Letter: A letter of diary, stories or letters stimulates the brain and improves memory, attention and creative abilities. Write about your thoughts, feelings and experiences or try to write a story or poem.
• Conversations and communication: Talk and communication with friends and family stimulate the brain and improve memory, attention and social skills. Invite friends or family for lunch or dinner or visit a local club or organization.
• Music: Listening to music, singing or playing a musical instrument stimulates the brain and improves memory, attention, mood and creative abilities. Listen to your favorite music, sing in your shower or try to learn how to play a musical instrument.
• Using a computer and the Internet: The use of a computer and the Internet to search for information, communication with friends and family and participation in online communities stimulates the brain and improves memory, attention and social skills. Learn to use a computer and the Internet or visit computer courses for the elderly.

2. Advantages of cognitive activity for the elderly:

• Improvement: Cognitive activity helps improve memory and prevent a decrease in cognitive functions with age. Studies show that people who regularly engage in cognitive activity have a lower risk of dementia.
• Improving attention: Cognitive activity helps improve attention and concentration. This can be especially useful for older people who experience difficulties with concentration.
• Improving thinking: Cognitive activity helps to improve thinking and solving problems. This can be especially useful for older people who want to remain independent and independent.
• Reduction of the risk of dementia: Cognitive activity helps reduce the risk of dementia, such as Alzheimer’s disease. Studies show that people who regularly engage in cognitive activity have a lower risk of dementia.
• Improving mood: Cognitive activity helps improve mood and reduce the risk of depression. Cognitive activities can be pleasant and useful for the elderly.
• Improving self -esteem: Cognitive activity helps to increase self -esteem and self -confidence. When you learn something new or solve a difficult task, you feel more confident and competently.
• Expansion of social ties: Cognitive activity can help expand social ties and reduce the feeling of loneliness. Attending courses, seminars and clubs can help you get acquainted with new people and make new friendly relations.

3. Tips for including cognitive activity in everyday life:

• Find what you like: Choose the types of cognitive activity that you like and which you can easily enter in your daily routine. If you like to read, read books, newspapers and magazines. If you like to play games, play chess, checkers, sodoku and crosswords.
• Make it social: Take cognitive activity with friends or family. This will help you remain motivated and enjoy classes. Invite friends or family to play games or attend a lecture or seminar together.
• Install realistic goals: Do not set impossible goals for yourself. Start small and gradually increase your goals. For example, start by reading for 15 minutes a day and gradually increase to 30 minutes.
• Be consistent: Try to engage in cognitive activity regularly, even if it is only a few minutes a day. Regularity is the key to success.
• Use technologies: Use the computer, the Internet and applications to stimulate the brain. There are many online games and applications that can help you train your brain.
• Encourage yourself: Encourage yourself for achieving your goals. For example, buy yourself a new book or go to the cinema.

B. Social activity: maintaining connections and feelings of belonging.

1. The importance of social ties for mental health:

• Reducing the risk of depression and anxiety: Social ties help reduce the risk of depression and anxiety. Support for friends and family can help you cope with stress and negative emotions.
• Improving mood: Social ties help improve mood and increase the sense of happiness. The time with other people can be pleasant and useful for your mental health.
• Improving cognitive functions: Social relations help improve cognitive functions and reduce the risk of dementia. Talk and communication with other people stimulate the brain and improve memory and attention.
• Strengthening the immune system: Social relations help strengthen the immune system and reduce the risk of diseases. Studies show that people with strong social ties have a lower risk of infectious diseases.
• Increase in life expectancy: Social ties help increase life expectancy. Studies show that people with strong social ties live longer and healthier.
• Feeling of belonging: Social ties give a sense of belonging and significance. A sense of belonging can help you feel more confident and happily.
• Support in difficult times: Social ties give support in difficult times. Friends and family can help you cope with losses, diseases and other life difficulties.
• New opportunities and prospects: Social ties can open new opportunities and prospects. Acquaintance with new people can help you learn about new interests, hobbies and opportunities.

2. Types of social activity suitable for the elderly:

• Spending time with family and friends: Invite your family and friends for lunch or dinner, visit them at home or spend time together in nature. Maintain contact with friends and family by phone, email or on social networks.
• Participation in clubs and interest groups: Join clubs and interest groups, such as reading clubs, chess clubs, tourist groups or volunteer organizations. This is a great way to get acquainted with new people who share your interests.
• Volunteering: Volunteering is a great way to help others and feel useful. Find a volunteer organization that corresponds to your interests and skills.
• Visiting cultural events: Attend cultural events, such as concerts, theaters, museums and exhibitions. This is a great way to expand your horizons and get acquainted with new people.
• ** Participation in religious