Healthy lifestyle in 60: Simple steps

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Healthy lifestyle in 60: Simple steps

I. Food: Health foundation in the sixth decade

A. Metabolism and age -related changes: At the age of 60, metabolism slows down, which leads to a decrease in the need for calories. It is important to adapt a diet in order to avoid weight gain and related problems. Hormonal changes, especially in women during menopause, also affect the appetite and distribution of fat.

B. Fundamentals of a healthy diet:

1. Moderation: Control the size of the portions. Use small plates and avoid overeating. Listen to the body signals about saturation.
2. Variety: Include a wide range of products from all food groups in the diet. This will provide the body with the necessary vitamins, minerals and antioxidants.
3. Balance: Support the balance between proteins, fats and carbohydrates. Give preference to complex carbohydrates, useful fats and low -fat protein sources.
4. Regularity: Eat food regularly, 3-4 times a day to maintain a stable blood sugar and prevent overeating.

C. Squirrels: building material for maintaining muscle mass:

1. Meaning: Proteins are important for maintaining muscle mass, which decreases with age. The muscle mass is necessary for strength, mobility and maintenance of metabolism.
2. Sources:
   • Low -fat meat: Chicken, turkey, low -fat beef.
   • Fish: Salmon, tuna, sardines (rich in omega-3 fatty acids).
   • Eggs: A great source of protein and other nutrients.
   • Legumes: Lentils, beans, chickpeas (sources of plant protein and fiber).
   • Tofu and other soy products: Alternative to animal proteins.
   • Dairy products: Milk, yogurt, cheese (with low fat).
3. Recommendations: Try to consume at least 0.8 grams of protein per kilogram of body weight per day. With increased physical activity, the need for protein may increase.

D. Carbohydrates: Energy for life:

1. Choice: Give preference to complex carbohydrates that are slowly absorbed and provide a stable level of energy.
2. Sources:
   • Whole grain products: Whole grain bread, brown rice, oatmeal, film.
   • Fruits and vegetables: Sources of vitamins, minerals and fiber.
   • Legumes: They contain not only protein, but also complex carbohydrates.
3. Limitation: Limit the consumption of simple carbohydrates such as sugar, white flour and sweet drinks. They are quickly absorbed and lead to sharp jumps in blood sugar.

E. Fat: important for health, but in moderate quantities:

1. Types: There are saturated, unsaturated and trans fats. Give preference to unsaturated fats.
2. Sources of beneficial fats:
   • Olive oil: Mononasized fats useful for the heart.
   • Avocado: Source of monounsaturated fat, vitamins and minerals.
   • Nuts and seeds: Almonds, walnuts, flax seeds, chia seeds (sources of omega-3 fatty acids).
   • Fat fish: Salmon, tuna, sardines (omega-3 fatty acids).
3. Limitation: Limit the consumption of saturated fats contained in red meat, butter and cheese. Exclude trans fats contained in processed products and fast food.

F. Fiber: maintaining the health of the digestive system:

1. Meaning: Fiber helps to normalize digestion, reduces cholesterol levels and helps to control the blood sugar.
2. Sources:
   • Fruits and vegetables: Especially with the peel.
   • Whole grain products: Bread, Kashi.
   • Legumes: Lentils, beans, chickpeas.
   • Nuts and seeds:
3. Recommendations: Strive for use of 25-30 grams of fiber per day. Increase fiber consumption gradually to avoid swelling of the abdomen and other digestive problems.

G. Vitamins and minerals: necessary to maintain health:

1. Importance: With age, the need for some vitamins and minerals may increase.
2. The most important vitamins and minerals for people over 60 years old:
   • Vitamin D: It is necessary for the health of bones and the immune system. Many people experience vitamin D, especially in winter. You can get vitamin D from fatty fish, eggs and enriched products. In some cases, add -ons may be required.
   • Vitamin B12: It is necessary for the health of the nervous system and the formation of red blood cells. With age, the assimilation of vitamin B12 can worsen. You can get vitamin B12 from meat, fish, eggs and dairy products. In some cases, add -ons may be required.
   • Calcium: It is necessary for the health of bones. Women during menopause especially need calcium to prevent osteoporosis. Calcium can be obtained from dairy products, green leafy vegetables and enriched products. In some cases, add -ons may be required.
   • Potassium: It is necessary to maintain normal blood pressure. You can get potassium from bananas, potatoes, spinach and other fruits and vegetables.
   • Magnesium: It is necessary for the health of bones, muscles and nervous system. You can get magnesium from nuts, seeds, green leafy vegetables and whole grains.
   • Omega-3 fatty acids: Useful for the health of the heart, brain and joints. You can get omega-3 fatty acids from fatty fish, flax seeds and chia seeds.
3. Consultation with a doctor: Before taking vitamin or mineral additives, consult a doctor. It will help to determine which additives you need and in what dosage.

H. Hydratation: maintaining the water balance:

1. Meaning: With age, a feeling of thirst can weaken, which increases the risk of dehydration. Dehydration can lead to fatigue, headaches, constipation and other health problems.
2. Recommendations: Drink at least 8 glasses of water per day. In hot weather or with physical activity, the need for liquid may increase.
3. Fluid sources:
   • Water: The best source of fluid.
   • Tea and coffee: In moderate quantities.
   • Fruits and vegetables: Contain a lot of water.
   • Soups:
4. Avoid: Sweet carbonated drinks and juices that contain a lot of sugar.

I. Special dietary needs and conditions:

1. Diabetes: People with diabetes need to carefully monitor the blood sugar level with a diet. It is recommended to limit the consumption of simple carbohydrates and consume food with a low glycemic index.
2. Cardiovascular diseases: People with cardiovascular diseases are recommended to limit the consumption of saturated fats, cholesterol and sodium. It is important to eat products that are useful for the heart, such as fish, fruits and vegetables.
3. Osteoporosis: People with osteoporosis need to use enough calcium and vitamin D to maintain bone health.
4. Kidney diseases: People with kidney diseases need to limit the consumption of protein, phosphorus and potassium.
5. Consultation with a nutritionist: If there are any diseases, it is recommended to consult a nutritionist to develop an individual food plan.

II. Physical activity: the key to an active and healthy life

A. Advantages of physical activity:

1. Improving the physical form: Regular physical activity helps maintain muscle mass, strength and flexibility.
2. Strengthening the cardiovascular system: Exercises improve blood circulation, reduce blood pressure and cholesterol.
3. Weight control: Physical activity helps to burn calories and maintain healthy weight.
4. Improving mood: The exercises are released by endorphins that have an anesthetic and improving the mood of the effect.
5. Reduction of risk of chronic diseases: Regular physical activity reduces the risk of diabetes, cardiovascular diseases, osteoporosis and certain types of cancer.
6. Improving cognitive functions: Exercises improve memory, attention and concentration.
7. Increase in energy: Regular physical activity can help fight fatigue and increase the level of energy.
8. Improvement: Exercises can help improve sleep quality.
9. Maintaining independence: Physical activity helps maintain independence and ability to perform everyday tasks.

B. Types of physical activity:

1. Aerobic exercises (cardio):
   • Walking: Simple and affordable form of exercises.
   • Running cowardly: A more intensive form of exercises suitable for more trained people.
   • Swimming: A great option for people with joint problems.
   • Cycling: Good cardio load and the ability to explore the surroundings.
   • Dancing: A fun and effective way to improve physical shape.
   • Aquaerobika: Exercises in water, reducing the load on the joints.
2. Power exercises:
   • Lifting weights: Use dumbbells, weights or simulators.
   • Exercises with your own weight: Push -ups, squats, attacks.
   • Using elastic tapes: To create resistance when performing exercises.
3. Exercises for stretching and flexibility:
   • Yoga: Improves flexibility, strength and balance.
   • Pilates: Strengthens the muscles of the bark and improves posture.
   • Stretching: After each training.
4. Exercise of equilibrium:
   • Standing on one leg: Hold the balance for 30 seconds on each leg.
   • Walking in a straight line:
   • Tai-you: Slow, smooth movements that improve balance and coordination.

C. Physical activity recommendations:

1. General recommendations:
   • At least 150 minutes of moderate intensity of aerobic exercises per week or 75 minutes of high intensity of aerobic exercises per week.
   • Power exercises for all main muscle groups at least twice a week.
   • Stretching and flexibility exercises several times a week.
   • Equilibrium exercises several times a week.
2. Start slowly: If you are not used to physical activity, start with short training and gradually increase their duration and intensity.
3. Consult a doctor: Before starting a new exercise program, consult a doctor, especially if you have any diseases.
4. Listen to your body: Do not overstrain and take breaks when necessary.
5. Find what you like: Choose the types of physical activity that you like to make it easier to adhere to regular training.
6. Turn on physical activity in your daily life: Walk on foot instead of driving by car, climb the stairs instead of an elevator, take breaks for stretching.
7. Engage with friends: Classes with friends can make training more pleasant and motivating.
8. Establish goals: Put realistic goals for you and track your progress.

D. Safety in physical activity:

1. Warm up: Before each training, do a warm -up to prepare the muscles for the load.
2. Hitch: After each workout, make a hitch to gradually reduce heart rate and prevent muscle soreness.
3. Correct technique: Use the right technique when performing exercises to avoid injuries.
4. Suitable clothes and shoes: Wear comfortable clothes and shoes suitable for the chosen type of physical activity.
5. Hydration: Drink enough water before, during and after training.
6. Avoid training in hot weather: If this is not possible, train in the shade and drink a lot of water.
7. Know your limits: Do not overstrain and take breaks when necessary.
8. Contact the doctor: If you felt pain or discomfort during training, stop it and consult a doctor.

E. Adaptation of physical activity to age characteristics:

1. Flexibility: With age, flexibility may decrease. Regular stretching exercises will help maintain flexibility and prevent injuries.
2. Power: With age, muscle strength can decrease. Power exercises will help maintain muscle mass and strength.
3. Equilibrium: With age, balance can worsen. Equilibrium exercises will help prevent falls.
4. Joints: If you have joint problems, choose the types of physical activity that do not have a strong load on them, such as swimming or riding a bicycle.
5. Medical problems: If you have any medical problems, consult a doctor to determine what types of physical activity are suitable for you.

III. Sleep: Restoration and charge of energy

A. The importance of sleep for health:

1. Physical recovery: During sleep, the body restores and regenerates tissues.
2. Strengthening immunity: The lack of sleep can weaken the immune system and increase the risk of diseases.
3. Improving cognitive functions: Sleep is important for memory, attention and concentration.
4. Weight control: The lack of sleep can lead to an increase in appetite and weight gain.
5. Improving mood: The lack of sleep can lead to irritability, depression and anxiety.
6. Reduction of risk of chronic diseases: The lack of sleep is associated with an increased risk of diabetes, cardiovascular diseases and stroke.

B. Age -related sleep changes:

1. Reducing the duration of deep sleep: With age, the duration of deep sleep, which is necessary for physical recovery, may decrease.
2. More frequent awakening: With age, people can wake up more often at night.
3. Insomnia: Insomnia becomes more common with age.
4. Circus rhythm changes: The circus rhythm, which regulates sleep and wakefulness, can change with age.

C. Recommendations for improving sleep:

1. Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
2. Create a comfortable sleeping atmosphere: Provide silence, darkness and coolness in the bedroom.
3. Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
4. Avoid heavy food before bedtime: Heavy food can cause discomfort and disrupt sleep.
5. Regular physical activity: Physical activity can improve sleep, but avoid intense training before going to bed.
6. Relaxing rituals before bedtime: Take a warm bath, read the book or listen to calm music.
7. Limit the time spent in front of the screens: Avoid using phones, tablets and computers before going to bed, as blue light can violate the production of melatonin.
8. Day sleep: If you sleep during the day, limit the duration of sleep to 30 minutes.
9. Consultation with a doctor: If you have sleep problems, consult a doctor.

D. Snow problems and ways to solve them:

1. Insomnia:
   • Cognitive-behavioral therapy (KPT): An effective method of treating insomnia, which helps change thoughts and behavior associated with sleep.
   • Medicines: In some cases, a doctor may prescribe sleeping pills.
2. Obstructive Apnoe SNA Syndrome (SOAS):
   • CPAP therapy: The use of a device that gives constant positive pressure in the respiratory tract during sleep.
   • Surgical treatment: In some cases, surgical intervention may be required.
3. Restless legs syndrome:
   • Medicines: The doctor may prescribe medications to alleviate the symptoms of restless legs syndrome.
   • Changes in the lifestyle: Regular physical activity, rejection of caffeine and alcohol can help reduce symptoms.

IV. Stress management: preservation of mental health

A. The effect of stress on health:

1. Physical consequences: Headaches, muscle tension, fatigue, digestive problems, high blood pressure, weakening of immunity.
2. Mental consequences: Anxiety, depression, irritability, difficulties with concentration of attention, sleep problems.
3. Behavioral consequences: Changes to appetite, alcohol or drug abuse, social isolation.

B. Stress management methods:

1. Relaxation techniques:
   • Deep breath: Slow, deep breathing helps to reduce heart rate and blood pressure.
   • Meditation: Focusing attention at the present moment helps to calm the mind.
   • Progressive muscle relaxation: The tension and relaxation of various muscle groups helps relieve tension.
   • Preview: The representation of pleasant images helps to relax.
2. Physical activity: The exercises are released by endorphins that have an anesthetic and improving the mood of the effect.
3. Social support: Communication with friends and family helps to cope with stress.
4. Hobbies and interests: Classes of your favorite thing help to distract from problems and enjoy.
5. Planning and organization: Break the big tasks into smaller ones, make a list of things and place priorities.
6. Time management: Learn to say no “requests that you cannot fulfill, and delegate the tasks when possible.
7. Positive thinking: Focus on the positive aspects of life and try to see opportunities in difficulties.
8. Humor: Laughter helps to reduce stress.
9. Limit the effects of stress factors: Avoid situations that cause you stress, as far as possible.
10. Seek professional help: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

C. Specific stress factors 60 years and older:

1. Retirement: Change in lifestyle, loss of social status, financial difficulties.
2. Health problems: Own diseases, diseases of loved ones.
3. Loss of loved ones: The death of a spouse, friends, relatives.
4. Financial difficulties: Lack of funds to ensure a decent life.
5. Loneliness and isolation: Lack of communication with friends and family.
6. Fear of old age and death:
7. Care for sick relatives:

D. Strategies for overcoming specific stress factors:

1. Retirement:
   • Planning: Plan your life in advance after retirement.
   • Search for new interests and classes: Take a hobby, volunteer activities, travel.
   • Maintaining social contacts: Communicate with friends and family, visit clubs in interests.
   • Financial planning: Contact the financial consultant to plan your budget.
2. Health problems:
   • Regular medical examinations: Watch your health and consult a doctor in time.
   • Compliance with the doctor’s recommendations: Follow the doctor’s prescriptions and take medications on time.
   • Maintaining a healthy lifestyle: Proper nutrition, physical activity, rejection of bad habits.
   • Search for support: Communicate with people who are faced with the same problems.
3. Loss of loved ones:
   • Let yourself grieve: Do not suppress your emotions.
   • Support for support: Talk to friends, family or psychologist.
   • Participate in support groups:
   • Find ways to honor the memory of those who have departed:
4. Financial difficulties:
   • Make a budget: Track your expenses and income.
   • Reduce costs:
   • Seek for help: In some cases, you can get financial assistance from the state or charitable organizations.
5. Loneliness and isolation:
   • Maintain social contacts: Communicate with friends, family, neighbors.
   • Visit interest clubs:
   • Take care of volunteer activities:
   • Use technologies for communication: Video calls, social networks.
6. Fear of old age and death:
   • Accept aging as a natural process:
   • Focus on the present moment:
   • Take care of spiritual practices:
   • Prepare for death: Make a testament, discuss your wishes with loved ones.
7. Care for sick relatives:
   • Seek for help: Feel free to ask for help from other family members, friends or professional seats.
   • Take care of yourself: Select the time to relax and restore strength.
   • Participate in support groups:
   • Get information about the diseases that your relatives suffer:

V. Refusal of bad habits: Improving the quality of life

A. Smoking:

1. Impact on health: Lung cancer, cardiovascular diseases, chronic bronchitis, pulmonary emphysema, blood circulation deterioration, premature aging.
2. Advantages of smoking refusal: Reducing the risk of developing lung cancer and other diseases, improving blood circulation, increasing energy levels, improving taste and smell, increasing life expectancy.
3. Methods of smoking refusal:
   • Nicotin -replaced therapy: Plaster, chewing gums, candies, inhalers.
   • Medicines: Bupropion, vareniklin.
   • Psychological support: Consultations with a doctor or psychologist, support groups.
   • Alternative methods: Acupuncture, hypnosis.

B. Alcohol abuse:

1. Impact on health: Damage to the liver, cardiovascular disease, cancer, depression, anxiety, dependence.
2. Advantages of restriction or refusal of alcohol: Improving the liver, reducing the risk of developing cardiovascular diseases and cancer, improving mood, improving sleep, increasing energy level.
3. Recommendations for moderate alcohol consumption: No more than one drink per day for women and no more than two drinks per day for men.
4. Ways to restrict alcohol use:
   • Determine the reasons why you drink:
   • Set the limits:
   • Avoid situations that provoke alcohol use:
   • Replace alcoholic beverages with non -alcoholic:
   • Seek for help: If you have problems with alcohol, consult a doctor or a support group.

C. Inal meals:

1. Impact on health: Obesity, cardiovascular diseases, diabetes, cancer, lack of energy, mood deterioration.
2. Advantages of proper nutrition: Maintaining a healthy weight, reducing the risk of developing chronic diseases, increasing energy levels, improving mood, improving cognitive functions.
3. Recommendations for proper nutrition: (See section I)

D. Sedentary lifestyle:

1. Impact on health: Obesity, cardiovascular diseases, diabetes, osteoporosis, deterioration of muscle strength and flexibility, depression, anxiety.
2. Advantages of an active lifestyle: Maintaining healthy weight, reducing the risk of developing chronic diseases, improving muscle strength and flexibility, improving mood, improving cognitive functions, and maintaining independence.
3. Physical activity recommendations: (See section II)

VI. Regular medical examinations: warning and early detection of diseases

A. The importance of regular medical examinations:

1. Early detection of diseases: Many diseases, such as cancer and cardiovascular diseases, are easier to treat in the early stages.
2. Prevention of diseases: Regular examinations allow you to identify risk factors and take measures to eliminate them.
3. Control of chronic diseases: People with chronic diseases need to regularly visit a doctor to control the condition and adjust treatment.
4. Obtaining health information: During the inspection, you can get information about a healthy lifestyle, the prevention of diseases and new treatment methods.

B. Recommended medical examinations for people over 60:

1. General inspection with the therapist: Annually.
2. Measurement of blood pressure: Regularly, in accordance with the recommendations of the doctor.
3. Blood test for cholesterol: Regularly, in accordance with the recommendations of the doctor.
4. Blood test for sugar: Regularly, in accordance with the recommendations of the doctor, especially if there are risk factors for diabetes.
5. Visual verification: Annually.
6. Checking hearing: Regularly, in accordance with the recommendations of the doctor.
7. Dental inspection: Twice a year.
8. Vaccination: Vaccinations from influenza, pneumococcal infection, encircling lichen, tetanus, diphtheria, whooping cough.
9. Cancer screening:
   • Breast cancer (for women): Mammography annually or every two years, depending on the recommendations of the doctor.
   • Cervical cancer (for women): Papanicolau smear every three years or a HPV test every five years.
   • Prostate cancer (for men): Discuss the doctor with the need for screening.
   • Tolstoy Cancer: Colonoscopy every 10 years or other screening methods, in accordance with the doctor’s recommendations.
   • Lung cancer: Discuss the doctor with the need for screening, especially if you smoked in the past or have other risk factors.
10. Skin examination: Every year, to identify signs of skin cancer.
11. Bone density assessment (densitometry): To identify osteoporosis.

C. Preparation for a medical examination:

1. Make a list of questions: Write down the questions that you want to ask a doctor.
2. Bring a list of drugs: Indicate all the drugs that you take, including vitamins and food additives.
3. Bring medical documentation: If you have the results of previous examinations, bring them with you.
4. Be prepared to answer the questions: The doctor can ask you questions about your health, lifestyle and heredity.

VII. Maintenance of cognitive health: stimulation of the mind

A. The importance of cognitive health:

1. Preservation of memory and attention: Cognitive functions are important for everyday activity, such as memorizing names, planning of affairs and driving a car.
2. Maintaining independence: Cognitive functions allow you to independently perform everyday tasks and remain independent.
3. Improving the quality of life: Cognitive functions are important for communication, training and enjoying life.
4. Reduction of the risk of dementia: Regular cognitive stimulation can help reduce the risk of dementia.

B. Ways to maintain cognitive health:

1. Training in new skills: Learn foreign languages, play musical instruments, engage in drawing, master new technologies.
2. Reading: Read books, newspapers, magazines.
3. Games: Play chess, checkers, sodoku, crosswords, computer games.
4. Problem Solving: Solve puzzles, mathematical problems.
5. Communication: Communicate with friends, family, visit clubs in interests.
6. Trips: Travel, get acquainted with new cultures.