Health in old age: Active longevity

Health in old age: Active longevity

I. Physiological changes in aging: the key to understanding the needs of the body

Understanding the physiological changes taking place in the body with age is a cornerstone for the development of effective strategies for maintaining health and active longevity. These changes are complex and affect almost all systems of organs, requiring an individualized approach to prevention and treatment.

A. Cardiovascular system:

• Changes: With age, the elasticity of the walls of the arteries occurs, which leads to an increase in blood pressure and an increase in the risk of hypertension. The maximum cardiac output is reduced, the ability of the heart is reduced to adapt to physical activity. A thickening of the walls of the left ventricle is observed, which can lead to diastolic dysfunction. The risk of developing atherosclerosis, coronary heart disease, myocardial infarction and stroke increases.
• Mechanisms: Reducing the production of nitrogen oxide (No), which plays an important role in the regulation of vascular tone, helps to increase blood pressure. The accumulation of collagen and a decrease in the content of elastin in the walls of the arteries leads to their compaction and loss of elasticity. The age -related increase in the level of homocysteine and lipoprotein (a) contributes to the development of atherosclerosis.
• Prevention and maintenance of health:
  • Regular physical exercises: Aerobic loads, such as walking, swimming, cycling, help strengthen the heart muscle, reduce blood pressure and improve the lipid blood profile.
  • Healthy nutrition: Limiting the consumption of saturated fats, trans fats, cholesterol and salt. Increasing the consumption of fruits, vegetables, whole grain products, fish, rich omega-3 fatty acids.
  • Control of blood pressure: Regular measurement of blood pressure and compliance with the doctor’s recommendations for its control. If necessary, drug therapy.
  • Refusal of smoking: Smoking is one of the main risk factors for the development of cardiovascular diseases.
  • Stress management: Chronic stress can negatively affect the cardiovascular system. Relaxation methods such as yoga, meditation, breathing exercises are recommended.
  • Regular medical examinations: Timely detection and treatment of risk factors for cardiovascular diseases.

B. Respiratory system:

• Changes: The elasticity of the lungs decreases, the vital capacity of the lungs decreases, the strength of the respiratory muscles decreases. There is a thickening of the alveolar walls, which leads to a decrease in gas exchange efficiency. The risk of developing chronic obstructive lung disease (COPD) and pneumonia increases. The cough reflex is reduced, which increases the risk of aspiration and development of respiratory tract infections.
• Mechanisms: The age -related decrease in the content of elastin in the lungs leads to their loss of elasticity. The accumulation of collagen in the alveolar walls worsens gas exchange. A decrease in the activity of antioxidant systems makes lungs more susceptible to harmful substances.
• Prevention and maintenance of health:
  • Refusal of smoking: Smoking is the main cause of COPD and increases the risk of lung cancer.
  • Regular physical exercises: Exercises aimed at strengthening the respiratory muscles, such as diaphragmatic breathing and breathing exercises with resistance. Aerobic loads to improve general physical endurance.
  • Vaccination: Vaccination against influenza and pneumococcal infection reduces the risk of pneumonia.
  • Avoiding the effects of pollutants: Availability of smoked rooms, industrial zones and other sources of air pollution.
  • Proper nutrition: Sufficient protein consumption to maintain the strength of the respiratory muscles. Vitamins and minerals to strengthen the immune system.
  • Regular medical examinations: Timely detection and treatment of respiratory system diseases.

C. digestive system:

• Changes: The secretion of saliva, gastric juice and digestive enzymes decreases. Motorika of the stomach and intestines slows down, which can lead to constipation. The absorption of nutrients is reduced. The risk of diverticulitis, gastritis, peptic ulcer and cancer of the gastrointestinal tract increases. The function of the liver and pancreas is reduced.
• Mechanisms: The age-related decrease in the quantity and function of secretory cells in the gastrointestinal tract leads to a decrease in the secretion of digestive juices and enzymes. A decrease in the innervation of the gastrointestinal tract slows motor skills. Reducing the area of the absorption surface of the intestine reduces the absorption of nutrients.
• Prevention and maintenance of health:
  • Healthy nutrition: An increase in fiber consumption (vegetables, fruits, whole grain products) to improve intestinal motility. Sufficient water consumption to prevent constipation. Limiting the consumption of fatty, fried, spicy and processed food.
  • Regular nutrition in small portions: This facilitates the digestive system.
  • Probiotics and prebiotics: Maintaining a healthy intestinal microflora.
  • Regular physical exercises: Physical activity stimulates intestinal motility.
  • Regular medical examinations: Screening for cancer of the gastrointestinal tract. Timely detection and treatment of diseases of the digestive system.
  • If necessary – replacement enzyme therapy: To improve food digestion.

D. Bone-muscular system:

• Changes: The density of bone tissue is reduced, which leads to osteoporosis and an increase in the risk of fractures. The muscle mass and strength (sarcopenia) are reduced. Joint flexibility and mobility are reduced. The risk of osteoarthritis is increasing.
• Mechanisms: A decrease in estrogen levels in women during menopause accelerates the loss of bone mass. Insufficient consumption of calcium and vitamin D also contributes to the development of osteoporosis. A decrease in the level of growth hormone and testosterone leads to a decrease in muscle mass. Inflammation and degenerative changes in the joint cartilage lead to osteoarthritis.
• Prevention and maintenance of health:
  • Sufficient consumption of calcium and vitamin D: Calcium is necessary to maintain bone density, and vitamin D promotes its absorption.
  • Excessive exercises: Exercises aimed at strengthening muscles and bones.
  • Exercise of equilibrium: To prevent falls.
  • Avoiding smoking and alcohol abuse: These factors negatively affect bone tissue.
  • Regular medical examinations: Densitometry for assessing bone density. Timely detection and treatment of osteoporosis and osteoarthritis.
  • If necessary – drug therapy: For the treatment of osteoporosis.

E. Nervous system:

• Changes: The number of neurons and synapses is reduced. The rate of transmission of nerve impulses slows down. The cognitive function (memory, attention, thinking) decreases. The risk of dementia is increasing (Alzheimer’s disease, vascular dementia). Sensitivity to pain and temperature decreases.
• Mechanisms: The age-related accumulation of beta-amyloid and tau-protein in the brain is a characteristic feature of Alzheimer’s disease. Violation of the blood supply to the brain can lead to vascular dementia. Oxidative stress and inflammation also play a role in the development of neurodegenerative diseases.
• Prevention and maintenance of health:
  • Maintaining an active lifestyle: Physical activity, intellectual activity, social contacts.
  • Healthy nutrition: Diet, rich in antioxidants, omega-3 fatty acids and vitamins of group B.
  • Regular mental activity: Reading, solving crosswords, learning a new language.
  • Social activity: Communication with friends and family, participation in public events.
  • Control of blood pressure and cholesterol: To maintain normal blood supply to the brain.
  • Regular medical examinations: Timely detection and treatment of cognitive disorders.
  • Refusal of smoking and abuse of alcohol: These factors negatively affect the nervous system.

F. Endocrine system:

• Changes: The production of hormones, such as growth hormone, testosterone, estrogen, melatonin, is reduced. The regulation of blood glucose levels is disturbed, which can lead to the development of type 2 diabetes. The function of the thyroid gland (hypothyroidism) decreases.
• Mechanisms: The age -related decrease in the quantity and function of endocrine cells leads to a decrease in hormone production. A decrease in tissue sensitivity to insulin leads to the development of type 2 diabetes.
• Prevention and maintenance of health:
  • Healthy nutrition: Limiting sugar consumption and processed products. Increase in fiber consumption and complex carbohydrates.
  • Regular physical exercises: Physical activity increases the sensitivity of tissues to insulin.
  • Maintaining normal weight: Obesity is a risk factor for the development of type 2 diabetes.
  • Regular medical examinations: Type 2 diabetes screening and hypothyroidism.
  • If necessary – hormone replacement therapy: For the treatment of hypothyroidism and other hormonal disorders (under the strict supervision of a doctor).

G. Immune system:

• Changes: The function of immune cells (T-lymphocytes and B-lymphocytes) decreases. The production of antibodies is reduced. The risk of developing infectious diseases and autoimmune diseases increases.
• Mechanisms: The age -related decrease in the quantity and function of immune cells leads to a decrease in the immune response. Chronic inflammation (inflamation) also plays a role in the aging of the immune system.
• Prevention and maintenance of health:
  • Vaccination: Vaccination against influenza, pneumococcal infection, enclosing herpes.
  • Healthy nutrition: Diet, rich in antioxidants, vitamins and minerals.
  • Regular physical exercises: Moderate physical activity strengthens the immune system.
  • Stress management: Chronic stress weakens the immune system.
  • Sufficient sleep: The lack of sleep negatively affects the immune system.
  • Regular medical examinations: Timely detection and treatment of infectious diseases.

H. The senses:

• Vision: Visual acuity decreases, cataracts, glaucoma, and macular degeneration develops.
• Hearing: Reduces of hearing (Presbiacusis) decreases.
• Taste and smell: Sensitivity to tastes and smells decreases.
• Prevention and maintenance of health:
  • Regular inspections by an ophthalmologist and otolaryngologist: Timely detection and treatment of diseases of the sensory organs.
  • Using glasses or hearing aids if necessary: For correction of visual impairment and hearing.
  • Protection from bright light and loud sounds: To prevent damage to the senses.
  • Regular hygiene of the senses: To prevent infections.

II. Power in old age: Health and longevity foundation

Food plays a key role in maintaining health and active longevity in old age. With age, the need for calories is reduced due to a decrease in muscle mass and a decrease in physical activity. However, the need for certain nutrients, such as protein, calcium, vitamin D and vitamin B12, on the contrary, increase.

A. The basic principles of nutrition in old age:

• Sufficient protein consumption: Protein is necessary to maintain muscle mass, immune function and bone health. The recommended daily protein dose is 1-1.2 grams per kilogram of body weight. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts.
• Adequate consumption of calcium and vitamin D: Calcium is necessary to maintain bone density, and vitamin D promotes its absorption. The recommended daily dose of calcium is 1200 mg, and vitamin D is 800-1000 IU. Sources of calcium: dairy products, green leafy vegetables, tofu, fish with bones (sardins, salmon). Sources of vitamin D: fatty fish, egg yolks, enriched products (milk, cereals), sunlight.
• Sufficient fiber consumption: Fiber contributes to the normalization of the intestines, a decrease in blood cholesterol and maintain the normal level of glucose in the blood. The recommended daily dose of fiber is 25-30 grams. Sources of fiber: vegetables, fruits, whole grain products, legumes.
• Limiting the consumption of saturated fats, trans fats, cholesterol and salt: These substances can increase the risk of developing cardiovascular diseases.
• Sufficient water consumption: With age, the feeling of thirst can decrease, so it is important to regularly drink water during the day. The recommended daily dose of water is 1.5-2 liters.
• A variety of and balanced nutrition: It is necessary to consume products from all food groups to get all the necessary nutrients.
• Accounting for individual needs: Food should be adapted to individual needs, taking into account the state of health, the level of physical activity and the presence of chronic diseases.

B. Products especially useful for the elderly:

• Fruits and vegetables: We are rich in vitamins, minerals, antioxidants and fiber. Berries, citrus fruits, green leafy vegetables, cruciferous vegetables (broccoli, cauliflower, Brussels cabbage) are especially useful.
• Fish, rich omega-3 fatty acids: Omega-3 fatty acids are useful for the health of the heart, brain and joints.
• Whole grain products: We are rich in fiber, vitamins and minerals.
• Legumes: Rich in protein, fiber and iron.
• Nuts and seeds: Rich in useful fats, protein and vitamins.
• Dairy products: Rich in calcium and protein.

C. Products that should be limited or avoided:

• Revised products: They contain a lot of salt, sugar and harmful fats.
• Sweet drinks: Contain a lot of sugar and few nutrients.
• Fried and fatty foods: It can increase blood cholesterol.
• Salt: Can increase blood pressure.
• Alcohol: Moderate alcohol consumption is acceptable, but alcohol abuse can negatively affect health.

D. Dietary additives:

In some cases, it can be advisable to take dietary supplements to replenish the nutrient deficiency. However, before taking any dietary supplements, you need to consult a doctor.

III. Physical activity in old age: the key to vigor and independence

Regular physical activity is one of the most important factors for maintaining health and active longevity in old age. Physical exercises help strengthen muscles and bones, improve the cardiovascular system, increase cognitive function and improve mood.

A. Types of physical activity recommended for the elderly:

• Aerobic exercises: Walking, swimming, cycling, dancing. Aerobic exercises strengthen the cardiovascular system, improve endurance and help control weight.
• Exercise with Outpany: Raising small weights, using elastic tapes, exercises with its own weight (squat, push -ups). Exercises with weighing strengthen muscles and bones, which helps prevent osteoporosis and sarcopenia.
• Flexibility exercises: Stretching, yoga, Pilates. Flexibility exercises improve joint mobility and help prevent injuries.
• Exercise of equilibrium: Standing on one leg, walking along the line, Tai-chi. Equilibrium exercises help prevent falls.

B. Recommendations for physical activity for older people:

• At least 150 minutes of moderate intensity of aerobic exercises per week or 75 minutes of high intensity of aerobic exercises per week.
• Exercises with weighing aimed at strengthening all main muscle groups at least twice a week.
• Exercises for flexibility and balance at least twice a week.
• Start slowly and gradually increase the intensity and duration of exercises.
• Listen to your body and stop if you feel pain or discomfort.
• Before starting classes, consult a doctor.

C. Advantages of physical activity in old age:

• Improving the cardiovascular system: Reducing blood pressure, reducing blood cholesterol, reducing the risk of developing cardiovascular diseases.
• Strengthening muscles and bones: Prevention of osteoporosis and sarcopenia, improvement of strength and endurance.
• Improving cognitive function: Improving memory, attention and thinking.
• Improving mood: Reducing the risk of depression and anxiety.
• Improving the quality of life: Improving independence, social activity and self -esteem.
• Reduction of risk of falls: Improving equilibrium and coordination.
• Increase in life expectancy.

D. Cautions:

• Consultation with a doctor before starting classes.
• The choice of a suitable type and intensity of exercises.
• Correct technique for performing exercises.
• Avoiding overvoltage.
• Accounting for related diseases.

IV. Cognitive health in old age: preserving clarity of mind and social activity

Maintaining cognitive health is an important aspect of active longevity. Cognitive functions, such as memory, attention, thinking and speech, play an important role in everyday life and affect the quality of life in old age.

A. Factors affecting cognitive health:

• Age: With age, cognitive functions are reduced.
• Genetics: A genetic predisposition can affect the risk of dementia.
• Life: A healthy lifestyle, including physical activity, healthy nutrition and mental activity, contributes to the maintenance of cognitive health.
• Related diseases: Some diseases, such as cardiovascular diseases, diabetes and depression, can negatively affect cognitive function.
• Social activity: Social isolation can increase the risk of cognitive disorders.

B. Strategies for maintaining cognitive health:

• Mental activity:
  • Reading: Reading books, newspapers, magazines.
  • Solving crosswords and puzzles.
  • Learning a new language or skill.
  • Game of board games or cards.
  • Attending lectures and courses.
  • Work on a computer and on the Internet.
• Physical activity: Regular physical activity helps to improve blood supply to the brain and stimulates the growth of new neurons.
• Healthy nutrition: Diet, rich in antioxidants, omega-3 fatty acids and vitamins of group B, helps maintain cognitive health.
• Social activity: Communication with friends and family, participation in public events, volunteering.
• Stress management: Chronic stress can negatively affect cognitive function. Relaxation methods such as yoga, meditation, breathing exercises are recommended.
• Sufficient sleep: The lack of sleep can negatively affect the cognitive function.
• Control of blood pressure and cholesterol: To maintain normal blood supply to the brain.
• Regular medical examinations: Timely detection and treatment of cognitive disorders.

C. Signs of cognitive disorders:

• Memory problems: Forgetfulness, difficulties with memorizing new information.
• Problems with attention: Difficulties with concentration.
• Thinking problems: Difficulties with planning, solving problems and making decisions.
• Speech problems: Difficulties with the selection of words, misunderstanding of speech.
• Disorientation: Ignorance of time, place and people.
• Changes in behavior: Irritability, apathy, depression.

D. What to do with suspicion of cognitive disorders:

• Contact the doctor for examination and diagnosis.
• Follow the doctor’s recommendations for treatment and care.
• Create a favorable environment for a person with cognitive disorders.
• Provide support and care.

V. Social activity and emotional well -being: important aspects of active longevity

Social activity and emotional well -being play an important role in maintaining health and quality of life in old age. Social isolation and loneliness can negatively affect physical and mental health, increasing the risk of depression, anxiety, cardiovascular diseases and cognitive disorders.

A. Factors affecting social activity and emotional well -being:

• Marital status: The presence of a family and close relationships.
• Social contacts: Communication with friends, neighbors, colleagues.
• Participation in public events: Volunteering, visiting interest clubs, participation in religious organizations.
• Physical health: Good physical health contributes to social activity and emotional well -being.
• Economic stability: Financial independence allows older people to participate in social events and support their interests.
• Place of residence: The availability of transport and social services.

B. Strategies for maintaining social activity and emotional well -being:

• Maintaining social contacts:
  • Regular communication with friends and family.
  • Participation in social events and clubs in interests.
  • Volunteering.
  • Using social networks and online communications.
• Caring for your physical health:
  • Regular medical examinations.
  • Healthy diet.
  • Regular physical activity.
• Participation in mental activity:
  • Reading.
  • Solving crosswords and puzzles.
  • Learning a new language or skill.
• The development of a hobby and interests:
  • Creativity classes (drawing, knitting, music).
  • Gardening.
  • Trips.
• Search for the meaning of life:
  • Help others.
  • The transfer of your experience and knowledge to the young generation.
  • Caring for nature.
• Application for help if necessary:
  • To a psychologist or psychotherapist.
  • In support groups.
  • To friends and family.

C. Signs of social isolation and depression:

• Loneliness.
• Lack of social contacts.
• Loss of interest in life.
• Bad mood.
• Feeling guilt and helplessness.
• Disorders of sleep and appetite.
• Thoughts about death.

D. What to do with suspicion of social isolation or depression:

• Contact the doctor for examination and diagnosis.
• Follow the doctor’s recommendations for treatment and care.
• Provide support and care.
• To help a person establish social contacts.

VI. Adaptation to changes and crises: strategies for overcoming difficulties in old age

An elderly age is often accompanied by various changes and crises, such as the loss of loved ones, a deterioration in health, retirement, and a decrease in income. Adaptation to these changes and crises is an important factor in maintaining psychological well -being and active longevity.

A. Typical changes and crises in old age:

• Loss of loved ones: The death of the spouse, relatives, friends.
• Health deterioration: The development of chronic diseases, a decrease in physical activity, loss of independence.
• Retirement: Changing social status, loss of work, reducing income.
• Reduced income: Financial difficulties, dependence on pension.
• Moving: Changing the place of residence, loss of the usual environment.
• Loneliness: Social isolation, the absence of loved ones.

B. Adaptation strategies for changes and crises:

• Acceptance of changes: Recognition and adoption of the fact that changes are an inevitable part of life.
• Search for new opportunities: Search for new interests, hobbies, social contacts.
• Development of flexibility and adaptability: Readiness for changes and the ability to adapt to new conditions.
• Using social resources: Appeal for help to friends, family, social services, support groups.
• The development of positive thinking: Focus on positive aspects of life, gratitude for what is.
• Caring for your physical and mental health: Regular medical examinations, healthy diet, physical activity, sufficient sleep, stress management.
• Installing realistic goals: Installing goals that can be achieved and enjoying the process of achieving them.
• Training in new skills: Training in new skills helps to remain active and adapt to new technologies.
• Search for the meaning of life: Help others, the transfer of their experience and knowledge to the young generation, care of nature.
• Professional help: Appeal to a psychologist or psychotherapist if necessary.

C. The importance of self -awareness and self -acceptance:

• Acceptance of yourself as it is, with all its advantages and disadvantages.
• Awareness of their strengths and weaknesses.
• The ability to forgive yourself for mistakes.
• The ability to rejoice at their achievements.
• The ability to say no.
• The ability to defend your boundaries.

VII. Safety in old age: Prevention of falls, injuries and fraud

Security is an important aspect of life in old age. With age, the risk of falls, injuries and fraud increases, which can negatively affect health and quality of life.

A. Prevention of falls:

• Elimination of risk factors in the house:
  • Removing carpets and other items that can be stumbled about.
  • Ensuring sufficient lighting.
  • Installation of handrails in the bathroom and toilet.
  • The use of non -slip mats in the bathroom and in the kitchen.
  • Installing ramps if necessary.
• Regular equilibrium and coordination exercises.
• The right choice of shoes: Shoes should be comfortable, stable and with non -slip soles.
• Regular examinations at the doctor: To identify and treat diseases that can increase the risk of falls (visual impairment, hearing, equilibrium).
• Using auxiliary means: Cane, walkers if necessary.
• Caution when taking drugs: Some drugs can cause dizziness and weakness, which increases the risk of falls.

B. Prevention of injuries:

• Using the correct weight lifting technique.
• Avoiding overvoltage.
• The use of protective funds in the performance of housework and in the garden.
• Caution when using sharp objects.
• Regular exercises to strengthen muscles and bones.
• Proper nutrition: Sufficient consumption of calcium and vitamin D to strengthen bones.

C. Prevention of fraud:

• Never report your personal information by phone or on the Internet to strangers.
• Be careful with offers that seem too good to be true.
• Do not trust strangers who ask you for money.
• Do not sign any documents without reading them carefully.
• Do not open the door to strangers.
• Do not let strangers enter your house.
• Be careful with online buying.
• If you are a victim of fraud, inform the police about it.
• Talk to your relatives and friends about fraud.

VIII. Rights and social guarantees of older people: knowledge and use of their capabilities

Older people have the right to various social guarantees, such as pension, social benefits, medical care, social services. Knowing and using your rights is an important factor in ensuring a decent life in old age.

A. Basic rights of the elderly:

• Pension right.
• The right to social benefits.
• The right to medical care.
• The right to social services.
• The right to education and retraining.
• The right to participate in cultural life.
• The right to protect against discrimination and violence.
• The right to a decent life.

B. Social guarantees of the elderly:

• Old age pension.
• Social pension.
• Additional material support.
• Monthly cash payment.
• Benefits for payment of housing and communal services.
• Free travel in public transport.
• Free or preferential drug support.
• Free medical care.
• Sanatorium-resort treatment.
• Social services at home.
• Services of stationary social services.

C. Where to get information about the rights and social guarantees of older people: