Having care after 60: Beauty and Health

Having careed after 60: Beauty and health – complete leadership

I. Changes in the body after 60: the physiology of aging and their effect on beauty and health

With age, inevitable changes occur in the body, which directly affect the appearance, general well -being and the ability to maintain beauty and health. Understanding these changes is a key step to develop an effective strategy for self -care after 60 years.

A. Leather:

1. Reducing the production of collagen and elastin: Collagen and elastin are proteins responsible for the elasticity and elasticity of the skin. With age, their production slows down, which leads to thinning of the skin, loss of elasticity, the appearance of wrinkles and sagging.
   • Collagen: Responsible for the structure and strength of the skin. Its decrease leads to the appearance of deep wrinkles and sagging of the skin.
   • Elastin: It provides elasticity and ability of the skin to return to the original state after stretching. Its reduction leads to the appearance of small wrinkles and sagging.
2. Reducing the activity of the sebaceous glands: The sebaceous glands produce skin lard, which moisturizes and protects the skin. With age, their activity decreases, which leads to dry skin, itching and increased sensitivity to external irritants.
3. Reducing the number of melanocytes: Melanocytes – cells producing melanin, a pigment that protects the skin from ultraviolet radiation. With age, the amount of melanocytes decreases, which makes the skin more susceptible to sunburn and increases the risk of skin cancer. There is also an uneven distribution of the remaining melanocytes, which leads to the appearance of age spots (lentig).
4. Slow down of the processes of cell regeneration: With the age of the skin, the skin of the skin is updated more slowly, which leads to a slowdown in wound healing, the appearance of a dim complexion and an increase in the probability of the formation of scars.
5. Reducing subcutaneous fat: Subcutaneous adipose fiber performs the function of the shock absorber and heat insulator. With age, its volume is reduced, which leads to the loss of the volume of the face, the appearance of wrinkles and more pronounced signs of aging.
6. Curoperosis and vascular stars: With age, the walls of the vessels become thinner and fragile, which can lead to the appearance of rosacea (vascular mesh) and vascular stars on the face and body.
7. Age -related keratosis: The thickening of the stratoma layer of the skin is often manifested in the form of rough, dry areas.

B. Hair:

1. Reducing melanin production: With age, the hair loses the pigment and becomes gray. The process of graying is individual and depends on genetics, ethnicity and lifestyle.
2. Reducing the number of hair follicles: With age, the number of hair follicles decreases, which leads to thinning of the hair and a decrease in their volume. Women may have diffuse hair fissure, and men can be bald by male type.
3. Changing the structure of the hair: Hair becomes more dry, brittle and rigid. This is due to a decrease in the amount of skin fat and a deterioration in the blood supply to the hair follicles.
4. Slow down hair growth: The hair growth rate slows down, which makes it difficult to grow long hair.

C. Nails:

1. Slow down nail growth: The growth rate of nails slows down, which can lead to their thickening and deformation.
2. Moisture loss: Nails become more dry, brittle and prone to delailing.
3. Color change: Nails can acquire a yellowish or grayish tint.
4. The appearance of longitudinal ridges: Longitudinal combs may appear on the surface of the nails, which is a normal age -related change.
5. Increasing the risk of fungal infections: With age, immunity is reduced, which increases the risk of developing fungal nail infections.

D. Bones and joints:

1. Reduced bone density (osteoporosis): With age, bones lose calcium and become more fragile, which increases the risk of fractures. Osteoporosis is more common in women after menopause.
2. Razing cartilage fabric (osteoarthritis): The cartilage that covers the joints wears out with age, which leads to pain, stiffness and limitation of mobility.
3. Reducing muscle mass (sarcopenia): With age, the muscle mass decreases, which leads to a decrease in strength, endurance and an increase in the risk of falls.
4. Reduced flexibility: With age, the ligaments and tendons become less elastic, which leads to a decrease in flexibility and an increase in the risk of injuries.

E. Hormonal changes:

1. Menopause (in women): Menopause is a cessation of menstruation, which is associated with a decrease in the production of estrogens and progesterone. Menopause can lead to various symptoms such as flare, night sweating, dry vagina, mood swings, insomnia and a decrease in libido. Estrogen also plays an important role in maintaining the health of the skin, hair and bones, so its decrease can aggravate age -related changes.
2. Reducing the level of testosterone (in men): With age, the level of testosterone in men is gradually decreasing. This can lead to a decrease in libido, erectile dysfunction, loss of muscle mass, an increase in adipose tissue and mood swings.

F. Cardiovascular system:

1. Reducing the elasticity of blood vessels: With age, the walls of the vessels become less elastic, which leads to an increase in blood pressure and an increase in the risk of atherosclerosis.
2. CHOLSTRINE ENTRUCTION: With age, blood cholesterol may increase, which increases the risk of developing cardiovascular diseases.
3. Weakening of the heart muscle: With age, the heart muscle can weaken, which leads to a decrease in cardiac output and an increase in the risk of heart failure.

G. Nervous system:

1. Reducing cognitive functions: With age, cognitive functions, such as memory, attention and speed of thinking, can worsen.
2. Sensitivity decrease: With age, sensitivity to pain, temperature and touch can decrease.
3. Increasing the risk of developing neurodegenerative diseases: With age, the risk of developing such neurodegenerative diseases as Alzheimer’s disease and Parkinson’s disease.

II. Complex skin care after 60: Strategy for healthy and radiant skin

Skin care after 60 years should be aimed at solving specific problems associated with age -related changes, such as dryness, loss of elasticity, wrinkles and age spots.

A. Cleansing:

1. Soft cleansing agents: Choose soft, delicate cleansing agents that do not dry the skin. Avoid means containing sulfates (SLS, Sles) and alcohol. Give preference to cream or oil cleansing agents.
2. Regularity: Clean the skin twice a day – in the morning and evening.
3. Warm water: Use warm, not hot water, so as not to dry the skin.
4. Delicate wiping: After cleansing, carefully get the skin with a soft towel.

B. Moisturization:

1. Hyaluronic acid creams: Hyaluronic acid is a powerful humidifier that attracts and holds moisture in the skin.
2. Cramid creams: Ceramides are lipids that form the basis of the protective barrier of the skin. They help strengthen the barrier and prevent moisture loss.
3. Oil creams: Oils such as shi oil, jojoba oil and avocado oil, nourish and soften the skin.
4. Application to wet skin: Apply moisturizer to wet skin after cleansing to fix moisture.
5. Using a humidifier of air: Use a humidifier in the room, especially in the winter to maintain the optimal level of humidity.
6. Moisturizing masks: S regularly use moisturizing masks for intensive skin moisturizing.

C. Protection from the Sun:

1. Daily use of SPF: Apply sunscreen with SPF 30 or higher every day, even in cloudy weather.
2. A wide range of protection: Choose a sunscreen with a wide range of protection, which protects against UVA and UVB rays.
3. Repeated application: Apply the sunscreen every two hours, especially after swimming or sweating.
4. Protective clothing: Wear protective clothes such as hats with wide fields and sunglasses to protect the skin from the sun.
5. Avoid the sun in the peak of activity: Try to avoid staying in the sun from 10:00 to 16:00, when the sun’s rays are most intense.

D. Anti -aging care:

1. Retinoids: Retinoids (retinol, retinaldehyde, Treotinoin) are vitamin A derivatives that stimulate collagen production, reduce wrinkles and improve the skin texture. Start using retinoids with a low concentration and gradually increase it as the skin is used to it. Use retinoids only in the evening, as they increase the sensitivity of the skin to the sun.
2. Antioxidants: Antioxidants (vitamin C, vitamin E, coenzyme Q10) protect the skin from free radicals that damage cells and accelerate aging. Use antioxidants in serum and creams.
3. Peptides: Peptides are short amino acid chains that stimulate the production of collagen and elastin. Use peptides in serum and creams.
4. Aha and bha acids: AHA (alpha-hydroxy acids) and BHA (beta-hydroxy acids) exfoliate dead skin cells, improve the skin texture and stimulate cell renewal. Use AHA and BHA acids in peels and tonics.
5. Niacinamide (vitamin B3): Niacinamide improves the barrier function of the skin, reduces inflammation, brightens pigment spots and reduces redness. Use niacinamide in serums and creams.

E. Care for the area around the eyes:

1. Special eye cream: The skin around the eyes is very thin and sensitive, so it requires special care. Use a special eye cream that contains moisturizing, nutritious and anti -aging ingredients.
2. Delicate application: Apply the eye cream with light pathetic movements so as not to stretch the skin.
3. Ingredients: Look for eye creams containing hyaluronic acid, peptides, vitamin C and caffeine.

F. Hand and neck care:

1. Moisturization of hands: Wash your hands with soft soap and regularly apply a moisturizer. Use gloves when performing homework.
2. Cream for the neck and neckline: Use a special cream for the neck and neckline that contains anti -aging ingredients and protects from the sun.
3. Massage: Regularly do your neck and neckline to stimulate blood circulation and improve skin elasticity.

G. Professional procedures:

1. Chemical peels: Chemical peels help exfoliate dead skin cells, improve the skin texture and reduce wrinkles.
2. Micodermabrase: Micodermabrase is mechanical exfoliation of the skin using a special apparatus.
3. Laser rejuvenation: Laser rejuvenation stimulates the production of collagen and reduces wrinkles.
4. Injections of Botox and fillers: Injections of Botox and fillers help to smooth out wrinkles and restore the volume of the face.
5. Mesotherapy: Mesotherapy is the introduction of special cocktails containing vitamins, minerals and amino acids into the skin.

III. Hair care after 60: restoration of strength and shine

With age, the hair becomes more dry, brittle and thin. Proper care will help restore their strength, brilliance and volume.

A. Soft cleansing:

1. Shampoo for dry and damaged hair: Choose a shampoo for dry and damaged hair, which contains moisturizing and nutritious ingredients. Avoid shampoos containing sulfates (SLS, Sles).
2. Not frequent washing: Do not wash your hair too often, as it can overdose it. The optimal washing frequency is 2-3 times a week.
3. Warm water: Use warm, not hot water, so as not to dry your hair.
4. Soft towel: Gently get your hair with a soft towel after washing. Do not try your hair, as this can damage it.

B. Moisturization and nutrition:

1. Air conditioner: Use air conditioning after each hair washing to moisturize and soften it.
2. Hair masks: Regularly use hair masks containing oils (shi oil, coconut oil, argan oil), proteins and vitamins.
3. Infutable air conditioners: Use indelible air conditioners to moisturize and protect your hair during the day.
4. Hair oils: Apply hair oils to the ends of the hair to prevent their dryness and section.

C. Protection against thermal exposure:

1. Limit the use of a hair dryer, iron and curling iron: If possible, limit the use of a hairdryer, ironing and curling iron, as it can damage the hair.
2. Thermal protection products: If you use a hairdryer, iron or curling iron, be sure to use heat protection products.
3. Cold blowing with a hairdryer: Use cold blowing with a hairdryer to fix the hairstyle and reduce hair damage.

D. Correct comb:

1. Soft comb: Use a soft comb with wide teeth so as not to damage your hair.
2. Comb the hair carefully: Comb the hair carefully, starting from the tips and gradually rising to the roots.
3. Do not comb your wet hair: Do not comb wet hair, as it is more vulnerable.

E. hair dyeing:

1. Uzammiac paints: Use non -mock paints that damage the hair less.
2. Tinting agents: Use tinting products to mask the gray hair and give your hair shine.
3. Professional staining: Contact a professional hairdresser for hair dyeing to get the best result and avoid hair damage.

F. Stimulation of hair growth:

1. Head massage: Regularly do the head massage to stimulate blood circulation and improve hair growth.
2. Hair growth products: Use hair growth products containing minoxidil, caffeine and B vitamins B.
3. Healthy nutrition: Proper nutrition with enough protein, vitamins and minerals is necessary for the health of the hair.

G. Professional procedures:

1. Mesotherapy for hair: Mesotherapy for hair is the introduction of special cocktails containing vitamins, minerals and amino acids into the scalp.
2. Plasmolyphing for hair: Hair plasmolifting is the introduction of blood plasma in the scalp, enriched with platelets.

IV. Nail health after 60: Strengthening and protection

With age, the nails become more dry, brittle and prone to delaying. Proper care will help strengthen them and protect them from damage.

A. Moisturization:

1. Cream for hands and nails: Regularly apply hand and nail cream containing oils (shea butter, jojoba oil) and vitamins.
2. Nail oils: Apply oil oils (almond oil, avocado oil) on the cuticle and nail plate to moisturize and soften them.
3. Nail wax: Use nail wax to create a protective barrier and prevent moisture loss.

B. Protection:

1. Gloves: Wear gloves when performing homework to protect the nails from the effects of water and chemicals.
2. Avoid aggressive means: Avoid the use of aggressive remedies for removing varnish containing acetone.
3. Protective coating: Apply a protective coating to the nails before applying varnish.

C. Correct manicure:

1. Do not cut the cuticle: Do not cut the cuticle, as this can lead to infection. Gently push the cuticle with an orange stick.
2. Sprinkle your nails: Sprinkle your nails in one direction to prevent their delamination.
3. Do not use metal files: Do not use metal files, as they can damage the nails.

D. Healthy nutrition:

1. Biotin: Use products rich in biotin (eggs, nuts, avocados), as it is necessary for the health of nails.
2. Calcium: Use products rich in calcium (dairy products, green vegetables), as it is necessary for nail strength.
3. Zinc: Use foods rich in zinc (seafood, nuts, seeds), as it is necessary for nail growth.

E. Professional procedures:

1. Paraffin baths: Paraffin baths moisturize and nourish the skin of the hands and nails.
2. Strengthening coatings: Use strengthening nail coatings containing calcium, proteins and vitamins.

F. Treatment of fungal infections:

1. Consult a doctor: If you suspect that you have a fungal nail infection, consult a doctor for diagnosis and treatment.
2. Antifungal drugs: The doctor may prescribe antifungal drugs for local or internal use.

V. Maintaining the health of bones and joints after 60: movement, nutrition and prevention

The health of bones and joints plays an important role in maintaining an active lifestyle after 60 years.

A. Physical activity:

1. Regular exercises: Regular exercises help strengthen bones, joints and muscles.
2. Exercise exercises: Exercises with weights (dumbbells, simulators) stimulate the growth of bone tissue and strengthen muscles.
3. Exercise of equilibrium: Equilibrium exercises (tai-chi, yoga) help improve coordination and reduce the risk of falls.
4. Aerobic exercises: Aerobic exercises (walking, swimming, cycling) improve blood circulation and strengthen the cardiovascular system.
5. Stretching: Regularly perform stretching exercises to improve the flexibility and mobility of the joints.
6. Consultation with a doctor: Before starting physical exercises, consult a doctor to make sure they are safe for you.

B. Nutrition:

1. Calcium: Use products rich in calcium (dairy products, green vegetables, enriched products), since it is necessary for bone strength. The recommended daily dose of calcium for people over 50 years old is 1200 mg.
2. Vitamin D: Vitamin D helps the body absorb calcium. The recommended daily dose of vitamin D for people over 50 years old is 600-800 IU. Vitamin D can be obtained from sunlight, food (oily fish, egg yolks, enriched products) and food additives.
3. Protein: Use a sufficient amount of protein (meat, fish, poultry, legumes, nuts), since it is necessary for the health of muscles and bones.
4. Vitamin K: Vitamin K plays an important role in the formation of bone tissue. Use products rich in vitamin K (green leafy vegetables, broccoli, Brussels cabbage).
5. Magnesium: Magnesium is necessary for the health of bones and muscles. Use products rich in magnesium (nuts, seeds, green vegetables).
6. Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce joint pain. Use products rich in omega-3 fatty acids (oily fish, linen seed, walnuts).

C. Prevention:

1. Avoid smoking: Smoking reduces bone density and increases the risk of fractures.
2. Limit alcohol use: Excessive alcohol consumption can reduce bone density and increase the risk of falls.
3. Conduct your examinations regularly: Regularly undergo examinations for bone density (densitometry) to detect osteoporosis at an early stage.
4. Take medicines: If you are diagnosed with osteoporosis, take medications prescribed by the doctor to strengthen the bones and reduce the risk of fractures.
5. Prevent falls: Take measures to prevent falls, such as installing a handrail in the bathroom and toilet, using non -slip mats and wearing comfortable shoes.

VI. Hormonal health after 60: maintaining balance and improving the quality of life

Hormonal changes taking place with age can have a significant impact on health and quality of life.

A. Menopausa (in women):

1. Consultation with a doctor: Contact the doctor to discuss options for treating symptoms of menopause, such as tides, night sweating, dry vaginal and mood swings.
2. Hormonal therapy: Hormonal therapy (GT) can help reduce the symptoms of menopause and improve the quality of life. However, GT has risks and contraindications, therefore it should be prescribed only after consulting a doctor.
3. Alternative methods: There are alternative methods for treating symptoms of menopause, such as phytoestrogens (soy, red clover), acupuncture and yoga.
4. Healthy lifestyle: Making a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep, can help reduce the symptoms of menopause.

B. Reducing the level of testosterone (in men):

1. Consultation with a doctor: Consult a doctor to check the level of testosterone and discuss options for treating symptoms of reducing testosterone levels, such as a decrease in libido, erectile dysfunction, muscle weight loss and mood swings.
2. Testosterone therapy: Testosterone therapy can help improve the symptoms of reducing testosterone levels. However, testosterone therapy has risks and contraindications, therefore it should be prescribed only after consulting a doctor.
3. Healthy lifestyle: Conducting a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep, can help improve the level of testosterone.

C. Maintaining hormonal balance:

1. Balanced nutrition: Use a balanced diet rich in fruits, vegetables, whole grain products and lean proteins.
2. Regular physical exercises: Regular physical exercises help maintain hormonal balance.
3. Sufficient sleep: A sufficient sleep is necessary to maintain hormonal balance. Try to sleep at least 7-8 hours a day.
4. Reducing stress: Stress can negatively affect the hormonal balance. Find the ways to reduce stress, such as meditation, yoga or hobby.
5. Regular medical examinations: Pass medical examinations regularly to identify and treat hormonal disorders at an early stage.

VII. Power after 60: the key to beauty, health and longevity

Proper nutrition plays a key role in maintaining beauty, health and longevity after 60 years.

A. The basic principles of healthy diet:

1. Variety: Use a variety of foods from all food groups to provide the body with all the necessary nutrients.
2. Balance: Follow the balance between proteins, fats and carbohydrates.
3. Moderation: Moderation in food helps to maintain healthy weight and reduces the risk of diseases.
4. Regularity: Regular nutrition helps maintain a stable blood sugar and prevents overeating.
5. Hydration: Drink enough water during the day to maintain hydration of the body.

B. Recommended products:

1. Fruits and vegetables: Use at least 5 portions of fruits and vegetables per day. Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber.
2. Whole grain products: Use whole grain products (oatmeal, brown rice, whole grain bread), since they are rich in fiber and nutrients.
3. Low -fat proteins: Use low -fat proteins (fish, poultry, legumes, tofu), as they are necessary for the health of muscles and bones.
4. Dairy products with low fat content: Use dairy products with low fat (milk, yogurt, cheese), as they are rich in calcium and vitamin D.
5. Useful fats: Use useful fats (olive oil, avocados, nuts, seeds), as they are necessary for the health of the heart and brain.

C. Products that should be limited:

1. Processed products: Limit the use of processed products (fast food, semi -finished products, sweets), since they usually contain many salt, sugar and saturated fats.
2. Saturated and trans fats: Limit the use of saturated and trans fats (fatty meat, fried foods, baking), as they can increase the level of cholesterol in the blood.
3. Salt: Limit the use of salt, as it can increase blood pressure.
4. Sahar: Limit the use of sugar, as it can lead to weight gain and increase the risk of diabetes.
5. Alcohol: Limit the use of alcohol, as it can negatively affect the health of the liver and other organs.

D. Food additives:

1. Vitamin D: Vitamin D helps the body absorb calcium and supports bone health.
2. Calcium: Calcium is necessary for bone strength.
3. Vitamin B12: Vitamin B12 is necessary for the health of the nervous system and blood formation.
4. Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce joint pain.
5. Probiotics: Probiotics help maintain intestinal health.
6. Consultation with a doctor: Before taking food additives, consult a doctor to make sure that they are safe for you and do not interact with other medicines that you take.

E. Special dietary needs:

1. Diabetes: People with diabetes need to carefully monitor the blood sugar level and observe a special diet.
2. Cardiovascular diseases: People with cardiovascular diseases need to limit the use of salt, saturated fats and cholesterol.
3. Renal failure: People with renal failure need to limit the use of protein, potassium and phosphorus.
4. Other diseases: If you have other diseases, consult a doctor or a nutritionist to develop an individual nutrition plan.

VIII. Physical activity after 60: maintaining mobility, strength and energy

Physical activity plays an important role in maintaining mobility, strength and energy after 60 years.

A. Advantages of physical activity:

1. Strengthening bones and joints: Physical activity helps strengthen the bones and joints, reducing the risk of osteoporosis and arthritis.
2. Improving the cardiovascular system: Physical activity helps to improve the cardiovascular system, reducing the risk of heart disease and stroke.
3. Muscle strengthening: Physical activity helps strengthen muscles, improving strength and endurance.
4. Maintaining a healthy weight: Physical activity helps to maintain healthy weight, reducing the risk of obesity and associated diseases.
5. Improving mood: Physical activity releases endorphins that improve mood and reduce stress.
6. Improving cognitive functions: Physical activity can help improve cognitive functions, such as memory and attention.
7. Reduction of risk of falls: Physical activity helps to improve balance and coordination, reducing the risk of falls.
8. Increase in life expectancy: Physical activity can help increase life expectancy and improve its quality.

B. Recommended types of physical activity:

1. Aerobic exercises: Aerobic exercises (walking, swimming, cycling, dancing) improve the cardiovascular system and burn calories.
2. Exercise exercises: Exercises with weights (dumbbells, simulators, exercises with their own weight) strengthen muscles and bones.
3. Flexibility exercises: Exercises for flexibility (stretching, yoga, pilates) improve the flexibility and mobility of the joints.
4. Exercise of equilibrium: Equilibrium exercises (tai-chi, yoga) improve coordination and reduce the risk of falls.

C. Recommendations on physical activity:

1. Consultation with a doctor: Before starting physical exercises, consult a doctor to make sure they are safe for