A healthy lifestyle after 40: where to start

Chapter 1: Physiological changes after 40 years and their effect on health

The age of 40 years is an important line, when noticeable physiological changes begin to occur in the body. These changes, although they are natural, have a significant impact on the general state of health and require adaptation of lifestyle to maintain good health and prevent the development of chronic diseases.

1.1. Reducing muscle mass and strength (sarcopenia):

Sarcopenia is a gradual loss of muscle mass and strength, which begins from about 30-40 years and accelerates with age. After 40 years, this process becomes more pronounced. The causes of sarcopenia are multifactorial and include:

• Reducing the level of hormones: Reducing the production of testosterone (in men) and estrogen (in women) affects the synthesis of protein and maintaining muscle mass.
• Reduction in physical activity: A less active lifestyle leads to less muscle use, which contributes to their atrophy.
• Insufficient protein consumption: Protein is a building material for muscles, and its deficiency can aggravate sarcopenia.
• Inflammatory processes: Chronic inflammation associated with age -related changes can destroy muscle tissue.
• Violation of nervous regulation: With age, the effectiveness of the nervous system in muscle stimulation decreases.

The consequences of sarcopenia:

• Reducing strength and endurance: It is more difficult to carry out everyday tasks, such as climbing the stairs or wearing purchases.
• Increased risk of falls and injuries: Weak muscles do not provide sufficient stability.
• Slow down metabolism: Muscle tissue burns more calories than adipose, so muscle loss leads to a slowdown in metabolism and increasing the risk of weight gain.
• Reducing the quality of life: The limitation of physical capabilities negatively affects self -esteem and general well -being.
• Increased risk of developing insulin resistance and type 2 diabetes: The muscles play an important role in the utilization of glucose.

1.2. Changes in bone tissue (osteoporosis):

Osteoporosis is a disease characterized by a decrease in bone density, which makes them more fragile and subject to fractures. After 40 years, the processes of destruction of bone tissue begin to prevail over the processes of its formation. Factors contributing to osteoporosis:

• Reduced estrogen levels (in women): Estrogen plays an important role in maintaining bone density. After menopause, the estrogen level decreases sharply, which significantly increases the risk of osteoporosis.
• Insufficient consumption of calcium and vitamin D: Calcium is the main building material for bones, and vitamin D is necessary for its absorption.
• Low physical activity: Physical exercises stimulate the formation of bone tissue.
• Genetic predisposition: The presence of osteoporosis in close relatives increases the risk of developing the disease.
• Smoking and alcohol abuse: These bad habits negatively affect bone tissue.
• Some drugs: Long -term use of corticosteroids can lead to a loss of bone mass.

The consequences of osteoporosis:

• Fractures: The most common fractures for osteoporosis are fractures of vertebrae, hips and wrists.
• Back pain: Verds of vertebrae can cause chronic back pain and spinal deformation.
• Reducing growth: Multiple vertebral fractures can lead to a decrease in growth.
• Mobility restriction: Fractures and pain can limit mobility and impede the performance of everyday tasks.
• Increased risk of disability and death: Thigh fractures often require surgical intervention and can lead to prolonged rehabilitation.

1.3. Changes in the cardiovascular system:

With age, changes in the cardiovascular system occur, which increase the risk of developing cardiovascular diseases, such as hypertension, coronary heart disease and stroke.

• Reducing the elasticity of blood vessels: Arteries become less elastic and more rigid, which leads to an increase in blood pressure.
• Cholesterol accumulation in arteries (atherosclerosis): The deposition of cholesterol on the walls of arteries leads to a narrowing of the lumen of blood vessels and impaired blood flow.
• Increase in the load on the heart: Increased blood pressure and atherosclerosis make the heart work with a greater load.
• Cardiac rhythm (arrhythmia): With age, the risk of developing various arrhythmias increases.
• Reducing the contractile ability of the heart: The heart becomes less effective in pumping blood.

Risk factors for cardiovascular diseases:

• High blood pressure: Hypertension is one of the main risk factors for cardiovascular diseases.
• High cholesterol level: The high level of LDL cholesterol (“bad” cholesterol) contributes to the development of atherosclerosis.
• Smoking: Smoking damages the walls of arteries and increases the risk of blood clots.
• Diabetes: Diabetes increases the risk of developing cardiovascular diseases several times.
• Obesity: Obesity is associated with an increased cholesterol level, high blood pressure and diabetes.
• Insufficient physical activity: Low physical activity increases the risk of developing cardiovascular diseases.
• Heredity: The presence of cardiovascular diseases in close relatives increases the risk of the development of the disease.

1.4. Hormonal changes:

After 40 years, significant hormonal changes occur both in men and women.

• In women: The most noticeable change is a decrease in estrogen level, which leads to menopause. Menopausa is accompanied by various symptoms such as flare, night sweating, sleep disturbance, vaginal dryness, mood swings and a decrease in libido.
• In men: In men, the level of testosterone decreases gradually, starting from about 30 years. This condition is called a late age hypogonadism (LOH) or “male menopause.” Symptoms of LOH may include a decrease in libido, fatigue, a decrease in muscle mass and strength, depression and sleep disturbance.

Hormonal changes affect:

• Metabolism: A decrease in the level of sex hormones can lead to a slowdown in metabolism and weight gain.
• Bone fabric: A decrease in estrogen levels in women increases the risk of osteoporosis.
• Cardiovascular system: A decrease in estrogen levels can increase the risk of cardiovascular diseases in women.
• Mental health: Hormonal changes can affect mood and cognitive functions.

1.5. Changes in the metabolism:

With age, the metabolism slows down, which means that the body burns less calories at rest. This is due to a decrease in muscle mass and a decrease in the activity of some hormones.

• Reducing the main metabolism (BMR): The main metabolism is the number of calories that the body burns at rest to maintain vital functions. With age, BMR decreases by about 1-2% per year.
• Deterioration of glucose tolerance: With age, cells become less sensitive to insulin, which can lead to an increase in blood sugar and an increase in the risk of type 2 diabetes.
• Lipid profile change: With age, the level of LDL cholesterol (“poor” cholesterol) and triglycerides increases, which increases the risk of atherosclerosis.

The consequences of deprivation of metabolism:

• Weight gain: If the consumption of calories does not decrease with age, then a slowdown in metabolism can lead to weight gain.
• Increased risk of diabetes of type 2: The deterioration of glucose tolerance increases the risk of diabetes.
• Increased risk of developing cardiovascular diseases: A change in lipid profile increases the risk of atherosclerosis.

1.6. Changes in cognitive functions:

With age, changes can occur in cognitive functions, such as memory, attention and speed of information processing. These changes are usually insignificant and do not affect everyday life, but some people may develop more serious cognitive disorders, such as Alzheimer’s disease.

• Reducing the speed of information processing: With age, it takes more time to process information and decision making.
• Deterioration of short -term memory: It becomes more difficult to remember new information.
• Reduced attention: It is more difficult to focus on one task and ignore distracting factors.
• Deterioration of executive functions: It is more difficult to plan, organize and solve problems.

Factors affecting cognitive functions:

• Genetics: Heredity plays an important role in the development of cognitive impairment.
• Age: The risk of developing cognitive disorders increases with age.
• Education: People with a higher level of education have a lower risk of developing cognitive disorders.
• Physical activity: Regular physical activity helps maintain cognitive functions.
• Healthy nutrition: Healthy nutrition, rich in antioxidants, can protect the brain from damage.
• Social activity: Social interaction helps to maintain cognitive functions.
• Chronic diseases: Chronic diseases, such as diabetes, hypertension and cardiovascular diseases, can increase the risk of cognitive impairment.

Chapter 2: Fundamentals of a healthy diet after 40

Healthy nutrition plays a key role in maintaining health and well -being after 40 years. The correct diet helps to compensate for physiological changes, reduces the risk of developing chronic diseases and supports energy and vital tone.

2.1. The principles of balanced nutrition:

A balanced diet is a diet that provides the body with all the necessary nutrients in the correct proportions. He must include:

• Squirrels: Proteins are necessary for the construction and restoration of fabrics, as well as for the production of enzymes and hormones. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds. After 40 years, it is especially important to consume a sufficient amount of protein to maintain muscle mass.
• Carbohydrates: Carbohydrates are the main source of energy for the body. Preference should be given to complex carbohydrates such as whole grain products, vegetables and fruits, which provide prolonged feeling of saturation and do not cause sharp jumps in blood sugar. Limit the consumption of simple carbohydrates, such as sugar, sweets and white flour.
• Fat: Fats are necessary for the health of the brain, nervous system and hormonal function. Preference should be given to unsaturated fats, such as olive oil, avocados, nuts and oily fish. Limit the consumption of saturated and trans fats, which are found in fatty meat, dairy products and processed products.
• Vitamins and minerals: Vitamins and minerals are necessary for the normal functioning of all organs and systems. A variety of nutrition, including fruits, vegetables, whole grain products and protein products, provides the body with all the necessary vitamins and minerals. In some cases, additional intake of vitamin and mineral complexes, especially vitamin D and calcium, may be required.
• Water: Water is necessary for all vital processes in the body. Drink enough water during the day to maintain hydration. It is recommended to drink at least 8 glasses of water per day.
• Fiber: Fiber is necessary for the health of the digestive system and maintaining the normal level of cholesterol and blood sugar. Sources of fiber: fruits, vegetables, whole grain products, legumes and nuts.

2.2. Recommendations for macronutrient consumption:

• Squirrels: It is recommended to consume 1-1.2 grams of protein per kilogram of body weight per day, especially when playing sports. Distribute protein consumption evenly during the day.
• Carbohydrates: It is recommended to consume 45-65% calories from carbohydrates, giving preference to complex carbohydrates.
• Fat: It is recommended to consume 20-35% calories from fat, giving preference to unsaturated fats.

2.3. Choosing useful products:

• Fruits and vegetables: Eat a variety of fruits and vegetables every day. They are rich in vitamins, minerals, antioxidants and fiber.
• Whole grain products: Replace products from white flour with whole grain products, such as whole wheat bread, oatmeal and brown rice.
• Low -fat sources of protein: Choose low -fat sources of protein, such as a chicken without skin, fish, turkey, tofu and legumes.
• Dairy products with low fat content: Choose dairy products with low fat, such as skim milk, yogurt and cheese.
• Nuts and seeds: Nuts and seeds are a good source of healthy fats, protein and fiber. Use them in moderate quantities.
• Olive oil: Use olive oil for cooking and salad dressing.

2.4. Restriction of harmful products:

• Processed products: Limit the consumption of processed products, such as fast food, chips and soda drinks. They usually contain a lot of sugar, salt and harmful fats.
• Sweet drinks: Avoid sweet drinks such as carbonated drinks, juices and sweet tea. They contain a lot of sugar and calories.
• Saturated and trans fats: Limit the consumption of saturated and trans fats, which are found in fatty meat, dairy products and processed products.
• Salt: Limit salt consumption. High salt consumption can lead to an increase in blood pressure.

2.5. The role of antioxidants:

Antioxidants are substances that protect the body cells from damage by free radicals. Free radicals are unstable molecules that can damage DNA, proteins and fats in cells, which leads to the development of various diseases, including cardiovascular diseases, Alzheimer’s cancer and disease.

Sources of antioxidants:

• Fruits and vegetables: Fruits and vegetables are a rich source of antioxidants. Berries, such as blueberries, raspberries and strawberries, as well as dark green vegetables, such as spinach and broccoli, are especially rich in antioxidants.
• Tea: Green and black tea contain a lot of antioxidants.
• Red wine: Red wine contains an antioxidant resveratrol. Use red wine in moderate quantities (no more than one glass per day for women and no more than two glasses per day for men).
• Dark chocolate: Dark chocolate contains flavonoid antioxidants.
• Nuts and seeds: Nuts and seeds contain vitamin E and selenium antioxidants.

2.6. Water balance:

Maintaining a water balance is crucial for the health and functioning of the body. Water is necessary for transporting nutrients, waste removal, body temperature and lubrication of joints.

• How much water you need to drink: It is recommended to drink at least 8 glasses of water per day. The need for water can vary depending on the level of physical activity, climate and general health.
• When to drink water: Drink water during the day, and not just when you feel thirsty. Start the day with a glass of water. Drink water before, during and after training.
• How to determine if you drink water: Pay attention to the color of urine. A light yellow urine color indicates sufficient hydration. The dark yellow urine color indicates dehydration.

2.7. Power planning:

Power planning helps to adhere to a healthy diet and avoid impulsive food solutions.

• Make a list of products: Before going to the store, make a list of products so as not to buy unnecessary and harmful products.
• Plan a week for a week: Plan a menu for a week in advance to know what you will cook and what products you need.
• Prepare at home: Prepare at home more often than eat in restaurants. At home you can control the ingredients and methods of cooking.
• Bring lunch to work: Bring lunch to work to avoid the temptations of fast food.
• Use food storage containers: Use food storage containers to conveniently take food with you.

Chapter 3: Physical activity: the key to longevity and health after 40

Regular physical activity is one of the most important factors for maintaining health and longevity after 40 years. It helps compensate for physiological changes, reduces the risk of developing chronic diseases, improves mood and increases energy.

3.1. Types of physical activity:

There are various types of physical activity that can be included in your training program:

• Aerobic exercises (cardio): Aerobic exercises are exercises that increase heart rate and breathing. They improve the health of the cardiovascular system, burn calories and increase endurance. Examples of aerobic exercises: walking, running, swimming, cycling, dancing and aerobics.
• Power training: Power training is exercises that strengthen muscles and bones. They help maintain muscle mass, increase strength and endurance, and also reduce the risk of osteoporosis. Examples of strength training: lifting weights, push -ups, squats and exercises with elastic ribbons.
• Flexibility exercises: Flexibility exercises are exercises that increase the range of movements in the joints. They help improve posture, reduce the risk of injuries and reduce muscles and joint pain. Examples of flexibility exercises: stretching, yoga and pilates.
• Exercise of equilibrium: Equilibrium exercises are exercises that improve balance and coordination. They help reduce the risk of falls, especially in the elderly. Examples of equilibrium exercises: standing on one leg, walking in a straight line and classes of tai-chi.

3.2. Physical activity recommendations:

• Aerobic exercises: It is recommended to perform at least 150 minutes of moderate intensity of aerobic exercises or 75 minutes of high intensity of aerobic exercises per week. You can break this time into shorter periods, for example, 30 minutes 5 times a week.
• Power training: It is recommended to perform strength training at least twice a week, working on all the main muscle groups (legs, back, chest, shoulders, arms).
• Flexibility exercises: It is recommended to perform flexibility exercises at least twice a week, holding each stretch for 15-30 seconds.
• Exercise of equilibrium: It is recommended to perform equilibrium exercises daily, especially if you have any problems with balance.

3.3. How to start practicing:

• Consult a doctor: Before starting classes, consult a doctor, especially if you have any diseases or you have not played sports for a long time.
• Start slowly: Start with small loads and gradually increase them.
• Choose a type of activity that you like: Choose a type of activity that you like to make it easier to adhere to regular training.
• Engage with a friend: To engage with a friend can be more motivating and cheerful.
• Set realistic goals: Set realistic goals so as not to be disappointed if you do not reach them right away.
• Be consistent: The most important thing is to be consistent and engage in regularly.

3.4. Advantages of physical activity for health:

• Improving the health of the cardiovascular system: Physical activity reduces the risk of developing cardiovascular diseases, such as hypertension, coronary heart disease and stroke.
• Reducing risk of type 2 diabetes: Physical activity helps to improve insulin sensitivity and reduce the risk of type 2 diabetes.
• Maintaining a healthy weight: Physical activity helps to burn calories and maintain healthy weight.
• Strengthening bones and muscles: Physical activity helps strengthen the bones and muscles, reducing the risk of osteoporosis and sarcopenia.
• Improving mood: Physical activity contributes to the production of endorphins that improve mood and reduce stress.
• Improvement: Physical activity helps to improve sleep.
• Improving cognitive functions: Physical activity helps to improve cognitive functions, such as memory and attention.
• Reducing the risk of developing certain types of cancer: Physical activity reduces the risk of developing some types of cancer, such as colon cancer and breast cancer.

3.5. Physical activity and stress management:

Physical activity is a great way to control stress. During physical activity, the body produces endorphins that improve mood and reduce stress. Physical activity also helps to distract from problems and relax.

3.6. Physical activity and socialization:

Physical activity can be a great way of socialization. You can study in a group, visit fitness clubs or just walk with friends. Social interaction helps to improve mood and reduce stress.

Chapter 4: Mental Health and Stress Management after 40

Mental health is not just a lack of mental disorders. This is a state of well -being, in which a person can realize his potential, cope with ordinary life stresses, work productively and contribute to the life of society. After 40 years, maintaining mental health becomes especially important, since at this age people often encounter various life challenges, such as career changes, care for children and parents, as well as age -related changes.

4.1. The importance of mental health:

Mental health affects all aspects of life, including physical health, relations with other people, performance and general quality of life. Poor mental health can lead to various problems, such as depression, anxiety, stress, sleep disturbances and problems in relationships.

4.2. Factors affecting mental health:

Many factors can affect mental health, including:

• Genetics: Heredity plays an important role in the development of some mental disorders.
• Environment: The environment, including the social and economic situation, can affect mental health.
• Life events: Traumatic life events, such as the loss of a loved one, divorce or loss of work, can negatively affect mental health.
• Chronic diseases: Chronic diseases, such as diabetes, cardiovascular diseases and cancer, can increase the risk of mental disorders.
• Bad habits: Smoking, alcohol abuse and drugs can negatively affect mental health.
• Insufficient physical activity: Insufficient physical activity can increase the risk of depression and anxiety.
• Inal meals: Improper nutrition can negatively affect mood and cognitive functions.
• Lack of sleep: The lack of sleep can lead to irritability, mood deterioration and a decrease in cognitive functions.

4.3. Signs and symptoms of mental health problems:

It is important to know the signs and symptoms of mental health problems in order to seek help in time. Some of the most common features and symptoms include:

• A constant feeling of sadness, anxiety or emptiness:
• Loss of interest in things that you used to like:
• Changes in appetite or weight:
• Sleep disorders (insomnia or drowsiness):
• Fatigue and weakness:
• Difficulties with concentration of attention, memorization or making decisions:
• Irritability, anger or anxiety:
• Feeling guilt, uselessness or hopelessness:
• Thoughts about death or suicide:
• Physical symptoms, such as headaches, abdominal pain or muscle tension:

4.4. Stress management strategies:

Stress is a natural reaction of the body to the challenges and requirements of life. However, chronic stress can negatively affect mental and physical health. It is important to learn how to manage stress in order to reduce its negative impact.

• Physical activity: Physical activity is a great way to control stress. During physical activity, the body produces endorphins that improve mood and reduce stress.
• Meditation and yoga: Meditation and yoga help to relax, reduce stress and improve mood.
• Respiratory exercises: Respiratory exercises help reduce anxiety and calm the nervous system.
• Time for yourself: Select time for yourself every day to do what you like and relax.
• Socialization: Spend time with friends and family. Social interaction helps to improve mood and reduce stress.
• Hobbies: Do the hobby that you like. Hobbies help to distract from problems and relax.
• Proper nutrition: Proper nutrition helps to maintain good mood and energy.
• Sufficient sleep: A sufficient dream is important for mental and physical health. Try to sleep at least 7-8 hours a day.
• Recourse: If you feel that you cannot cope with stress yourself, seek help from a specialist (psychologist, psychotherapist or doctor).

4.5. Relaxation methods:

There are many relaxation methods that can be used to reduce stress and improve mental health. Some of the most common methods include:

• Progressive muscle relaxation: Progressive muscle relaxation is a method that includes tension and relaxation of various muscle groups in the body.
• Autogenic training: Autogenic training is a method that includes a repetition of certain phrases to relax the body and mind.
• Preview: Visualization is a method that includes the creation of pleasant images in the mind to relax and reduce stress.
• Massage: Massage helps to relax muscles and reduce stress.
• Aromatherapy: Aromatherapy uses essential oils to improve mood and reduce stress.

4.6. Search for professional assistance:

If you experience mental health problems, it is important to seek professional help. A psychologist, a psychotherapist or a doctor can help you diagnose a problem, develop a treatment plan and teach you strategies for stress management and improve mental health.

Chapter 5: Sleep and restoration: necessary health conditions after 40

Dream plays a vital role in maintaining physical and mental health at any age, but especially after 40 years. The lack of sleep can aggravate the physiological changes associated with age, increase the risk of developing chronic diseases and negatively affect mood and cognitive functions.

5.1. The importance of sleep:

During sleep, the body is restored and rebooted. Sleep is necessary for:

• Restoration of muscles and tissues:
• Strengthening the immune system:
• Consolidation of memory and training:
• Hormones regulation:
• Stress reduction:
• Improvements:
• Maintaining a healthy weight:

5.2. How much sleep is needed after 40:

Most adults need from 7 to 9 hours of sleep per day. However, the need for a dream can vary depending on the individual characteristics and level of physical activity.

5.3. Causes of sleep disturbance after 40:

After 40 years, sleep disturbances become more common. The reasons for this are multifactorial and include:

• Hormonal changes: A decrease in the level of sex hormones (estrogen in women and testosterone in men) can affect sleep.
• Stress: Stress can lead to insomnia and other sleep disturbances.
• Chronic diseases: Chronic diseases, such as arthritis, diabetes and cardiovascular diseases, can affect sleep.
• Medicines: Some drugs can cause sleep disturbances.
• Life: The wrong lifestyle, such as smoking, abuse of alcohol and caffeine, can negatively affect sleep.
• Obstructive Apnoe SNA Syndrome (SOAS): Soas is a disorder in which breathing periodically ceases during sleep. Soas can lead to insomnia, fatigue and increased risk of developing cardiovascular diseases.

5.4. Symptoms of lack of sleep:

Symptoms of lack of sleep may include:

• Fatigue and drowsiness during the day:
• Difficulties with concentration of attention, memorization or making decisions:
• Irritability, anger or anxiety:
• Mood deterioration:
• Reduced performance:
• Increasing the risk of accidents:
• Weakening of the immune system:
• Increasing the risk of developing chronic diseases:

5.5. Sleep hygiene:

Sleep hygiene is a set of rules and habits that help improve sleep. Some of the most important rules of sleep hygiene include:

• Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Create comfortable sleeping conditions: Provide silence, darkness and coolness in the bedroom.
• Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Do not eat heavy food before bedtime: Heavy pi