Health in 60: Secrets of longevity

Health in 60: Secrets of longevity

Part 1: Physiology of sixty -year -olds – understanding of changes

Sixty years are not old age, but a new head of life. However, in order to live it fully and actively, it is necessary to take into account the physiological changes taking place in the body. Understanding these changes is the first step to developing an effective strategy for longevity and maintaining health.

1.1. Cardiovascular system:

With age, the heart can increase slightly in size, and the walls of blood vessels can lose elasticity. This leads to an increase in blood pressure (hypertension), which is a serious risk factor for the development of cardiovascular diseases, such as myocardial infarction and stroke. Key changes:

• Reducing the elasticity of the arteries: It is associated with the accumulation of cholesterol and calcium in the walls of blood vessels, leading to atherosclerosis.
• Increasing the rigidity of the heart muscle: It makes it difficult to fill the heart with blood and reduces its ability to effectively pump blood throughout the body.
• Reducing maximum heart rhythm: The ability of the heart is reduced to increase the frequency of contractions during physical activity.
• Risk increase in arrhythmias: The improper rhythm of the heart, which can be caused by various factors, including heart disease, electrolyte imbalance and medication.

Management:

• Regular control of blood pressure: Measurement of the pressure of the house and visits to the doctor for timely diagnosis and treatment of hypertension.
• Compliance with low cholesterol and saturated fats: The use of more fruits, vegetables, whole grain products and lean proteins.
• Regular aerobic exercises: Walking, swimming, cycling help to strengthen the heart muscle and improve blood circulation.
• 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 health of the heart.

1.2. Bone system:

With age, bone density decreases, especially in women after menopause. This increases the risk of osteoporosis – a disease in which the bones become fragile and are subject to fractures. Key changes:

• Reduced estrogen levels (in women): Estrogen plays an important role in maintaining bone density.
• Reducing the assimilation of calcium: The body assimilates calcium from food worse.
• Reducing the production of vitamin D: Vitamin D is necessary for the absorption of calcium.
• Reduction in physical activity: The lack of physical activity contributes to the loss of bone mass.

Management:

• The use of a sufficient amount of calcium and vitamin D: The inclusion in the diet of dairy products, green leafy vegetables, fatty fish and taking calcium and vitamin D additives on the recommendation of a doctor.
• Regular exercises with weights: Exercises that load the bones stimulate their growth and strengthening.
• Avoiding smoking and alcohol abuse: Smoking and alcohol negatively affect the density of bones.
• Regular examinations of bone density (densitometry): Allow you to identify osteoporosis at an early stage and begin timely treatment.

1.3. Muscle system:

With age, there is a loss of muscle mass (sarcopenia), which leads to a decrease in strength, endurance and mobility. Key changes:

• Reducing the level of hormones: A decrease in testosterone levels (in men) and growth hormone contributes to the loss of muscle mass.
• Reduction in physical activity: The lack of physical activity leads to muscle atrophy.
• Protein consumption decrease: Insufficient protein consumption makes it difficult to restore and growth of muscle tissue.

Management:

• Regular strength training: Exercises with weights help to increase muscle mass and improve strength.
• Consumption of sufficient amount of protein: The inclusion in the diet of meat, fish, poultry, eggs, legumes and dairy products.
• Equilibrium and flexibility exercises: Help improve coordination and reduce the risk of falls.

1.4. Nervous system:

With age, changes in the nervous system occur, which can lead to a deterioration in memory, a decrease in the reaction rate and sleep disturbance. Key changes:

• Reducing the number of neurons: The loss of neurons in the brain can lead to a deterioration in cognitive functions.
• Reducing the production of neurotransmitters: Neurotransmitters are chemicals that transmit signals between neurons. A decrease in their development can lead to a deterioration in memory, attention and mood.
• Deterioration of blood supply to the brain: It can lead to a decrease in cognitive functions and an increase in the risk of dementia.

Management:

• Mental activity: Reading, solving crosswords, studying new languages and other types of mental activity help to maintain cognitive functions.
• Physical activity: Regular exercises improve the blood supply to the brain and contribute to the growth of new neurons.
• Balanced nutrition: The use of a sufficient amount of antioxidants, vitamins of group B and omega-3 fatty acids is useful for brain health.
• Sufficient sleep: The lack of sleep can negatively affect cognitive functions.
• Social activity: Communication with friends and family, participation in public events help maintain cognitive functions and prevent depression.

1.5. Endocrine system:

With age, changes in the endocrine system occur, which can lead to various hormonal disorders, such as a decrease in the level of sex hormones, impaired thyroid function and type 2 diabetes. Key changes:

• Reducing the level of sex hormones: In women, a decrease in estrogen levels during menopause, in men – a decrease in testosterone levels.
• Dysfunction of the thyroid gland: Hypothyroidism (decrease in thyroid function) is a common disease in the elderly.
• Sensitivity to insulin: Leads to the development of type 2 diabetes.

Management:

• Regular examinations with an endocrinologist: Allow to identify hormonal disorders at an early stage and begin timely treatment.
• Hormonal therapy: It can be prescribed by a doctor to compensate for the deficiency of hormones.
• Compliance with a low sugar and saturated fat diet: Helps control the blood sugar and prevents the development of type 2 diabetes.
• Regular physical exercises: Improve insulin sensitivity and help control blood sugar.

1.6. Digestive system:

With age, there are changes in the digestive system, which can lead to a decrease in appetite, constipation, bloating and other digestive problems. Key changes:

• Reducing the production of gastric juice: It makes it difficult to digest food.
• Reducing intestinal motility: Leads to constipation.
• Reducing the number of beneficial bacteria in the intestines: It violates the intestinal microflora and can lead to various digestive problems.

Management:

• The use of a sufficient amount of fiber: Fiber helps improve intestinal motility and prevents constipation.
• The use of enough water: Water is necessary for the normal operation of the digestive system.
• Probiotics: They help restore the intestinal microflora.
• Regular nutrition: Regular nutrition in small portions can help improve digestion.

1.7. Immune system:

With age, the immune system weakens, which makes the body more susceptible to infections. Key changes:

• Reducing the number of immune cells: A decrease in the number of T cells and B cells that play an important role in protecting the body from infections.
• Reducing the activity of immune cells: Immune cells become less effective in the fight against infections.

Management:

• Vaccination: Regular vaccination helps to protect the body from infections.
• Healthy lifestyle: Balanced nutrition, regular physical exercises and sufficient sleep help strengthen the immune system.
• Stress management: Chronic stress can weaken the immune system.

Understanding these physiological changes is the basis for the development of an individual strategy for maintaining health and longevity aged 60 and older. In the following sections, we will consider specific strategies in the field of nutrition, physical activity, mental health and disease prevention.

Part 2: Nutrition for health and longevity

Proper nutrition plays a key role in maintaining health and extending life, especially after 60 years. At this age, it is important not only to receive a sufficient number of calories, but also to provide the body with all the necessary nutrients to maintain the functioning of all organs and systems.

2.1. Basic principles of nutrition:

• Variety: The diet should include products from all groups: fruits, vegetables, grain, dairy products, protein products.
• Moderation: It is important to control the size of portions and avoid overeating.
• Balance: The ratio of proteins, fats and carbohydrates should be optimal for maintaining health.
• Individual approach: The diet should be adapted to the individual needs and characteristics of the body.

2.2. Squirrels:

Proteins are necessary to maintain muscle mass, restoration of tissues and normal operation of the immune system. After 60 years, the need for protein may even increase to compensate for the age -related loss of muscle mass (sarcrophy).

• Springs of protein:
  • Animal proteins: Meat (low -fat varieties), poultry, fish, eggs, dairy products.
  • Plant proteins: Legumes (lentils, beans, chickpeas), tofu, cinema, nuts, seeds.
• Recommended daily norm: About 1-1.2 grams of protein per kilogram of body weight.
• Council:
  • Turn on the protein in each meal.
  • Choose low -fat protein sources.
  • Diversify the sources of protein to get all the necessary amino acids.

2.3. Fat:

Fats are necessary for the normal functioning of the brain, the hormonal system and the assimilation of fat -soluble vitamins. However, it is important to choose the right fats and limit the consumption of harmful fats.

• Useful fats:
  • Unsaturated fats: Olive oil, avocados, nuts, seeds, oily fish (salmon, mackerel, sardines).
  • Omega-3 fatty acids: Fat fish, linen seed, walnuts.
• Harmful fats:
  • Saturated fats: Red meat, butter, cheese.
  • Transjir’s: Contained in processed products (fast food, pastries, margarine).
• Recommended daily norm: About 20-35% of the total calorie content of the diet.
• Council:
  • Limit the consumption of saturated and trans fats.
  • Increase the consumption of unsaturated fats and omega-3 fatty acids.
  • Use olive oil for cooking and salad dressing.

2.4. Carbohydrates:

Carbohydrates are the main source of energy for the body. However, it is important to choose complex carbohydrates that are slowly absorbed and do not cause sharp jumps in blood sugar.

• Complex carbohydrates:
  • Whole grain products: Brown rice, oatmeal, whole grain bread, film.
  • Vegetables: Broccoli, spinach, carrots, pumpkin.
  • Fruits: Apples, berries, bananas.
  • Legumes: Lentils, beans, chickpeas.
• Simple carbohydrates:
  • Sahar: Contained in sweets, carbonated drinks, processed products.
  • White bread, white rice: They are quickly absorbed and cause a sharp jump in blood sugar.
• Recommended daily norm: About 45-65% of the total calorie content of the diet.
• Council:
  • Limit the consumption of simple carbohydrates.
  • Increase the consumption of complex carbohydrates.
  • Choose whole grain products instead of processed.
  • Eat more vegetables and fruits.

2.5. Fiber:

Fiber is necessary for the normal operation of the digestive system, maintaining blood sugar and a decrease in cholesterol.

• Sources of fiber:
  • Vegetables: Broccoli, spinach, carrots, pumpkin.
  • Fruits: Apples, berries, pears.
  • Whole grain products: Oatmeal, whole grain bread, brown rice.
  • Legumes: Lentils, beans, chickpeas.
  • Nuts and seeds: Almonds, walnuts, linen seed.
• Recommended daily norm: About 25-30 grams of fiber.
• Council:
  • Increase fiber consumption gradually to avoid digestive problems.
  • Use enough water so that the fiber works well.

2.6. Vitamins and minerals:

With age, the need for some vitamins and minerals may increase. Especially important:

• Vitamin D: It is necessary for the health of bones and the immune system. Sources: oily fish, egg yolk, enriched products, sunlight (limited stay in the sun). In most cases, it is recommended to take vitamin D.
• Calcium: It is necessary for the health of bones and teeth. Sources: dairy products, green leafy vegetables, enriched products.
• Vitamin B12: It is necessary for the normal operation of the nervous system and the formation of red blood cells. Sources: meat, fish, poultry, eggs, dairy products, enriched products. With age, the absorption of vitamin B12 may worsen, so the supplement is recommended.
• Folic acid: It is necessary for the formation of red blood cells and the prevention of defects in the nerve tube in the fetus (important for women planning pregnancy). Sources: green leafy vegetables, legumes, enriched products.
• Antioxidants (vitamin C, vitamin E, selenium): Protect cells from damage to free radicals and help prevent the development of chronic diseases. Sources: fruits, vegetables, nuts, seeds.

2.7. Water:

Sufficient water consumption is necessary to maintain the normal operation of all organs and systems. With age, the feeling of thirst can decrease, so it is important to ensure that you drink enough fluid during the day.

• Recommended daily norm: About 8 glasses of water per day.
• Council:
  • Wearing a bottle of water with you and drink during the day.
  • Use more fruits and vegetables that contain a lot of water.
  • Pay attention to the color of urine – the light color indicates a sufficient level of hydration.

2.8. Power restrictions:

• Salt: Limit salt consumption to reduce the risk of hypertension. Avoid processed products, pickles and canned food.
• Sahar: Limit sugar consumption to reduce the risk of type 2 diabetes and obesity. Avoid sweets, carbonated drinks and processed products.
• Alcohol: Limit alcohol consumption to reduce the risk of developing liver, heart and cancer diseases. Recommended dose: no more than one drink per day for women and no more than two drinks per day for men.
• Caffeine: Limit caffeine consumption, especially if you have problems with sleep or heartbeat.

2.9. Examples of healthy dishes:

• Breakfast: Oatmeal with berries and nuts, omelet with vegetables, cottage cheese with fruits.
• Dinner: Soup on vegetable broth, salad with chicken or fish, whole grain bread.
• Dinner: Baked fish with vegetables, stew with brown rice, lentil soup.
• Snacks: Fruits, vegetables, yogurt, nuts, seeds.

2.10. Consultation with a specialist:

Before making any serious changes to your diet, it is recommended to consult a doctor or nutritionist. They will help to develop an individual nutrition plan, taking into account your needs and characteristics of the body.

Proper nutrition is an investment in your health and longevity. Observing the simple principles of a healthy diet, you can significantly improve your well -being, strengthen the immune system and reduce the risk of chronic diseases.

Part 3: Physical activity – the key to active longevity

Physical activity is one of the most important components of a healthy lifestyle, especially after 60 years. Regular exercises help maintain physical shape, strengthen bones and muscles, improve the functioning of the cardiovascular system and brain, as well as increase the mood and level of energy.

3.1. Types of physical activity:

• Aerobic exercises (cardio): Improve the functioning of the cardiovascular system, reduce blood pressure and cholesterol. Examples: walking, swimming, cycling, dancing.
• Power training: Strengthen muscles and bones, increase strength and endurance. Examples: exercises with dumbbells, elastic ribbons, own weight.
• Flexibility exercises: Improve joint mobility, reduce the risk of injuries and improve posture. Examples: stretching, yoga, pilates.
• Exercise of equilibrium: Improve coordination and reduce the risk of falls. Examples: stand on one leg, walking in a straight line.

3.2. Physical activity recommendations:

• Aerobic exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week. You can divide this time into small segments for 10-15 minutes during the day.
• Power training: At least twice a week, working on all the main muscle groups.
• Flexibility exercises: Daily or several times a week.
• Exercise of equilibrium: Regularly, especially if you have problems with coordination.

3.3. Advantages of physical activity:

• Improving physical health:
  • Strengthening the cardiovascular system.
  • Decrease in blood pressure and cholesterol.
  • Strengthening bones and muscles.
  • Maintaining a healthy weight.
  • Improving sleep.
  • Reducing the risk of developing chronic diseases (cardiovascular diseases, type 2 diabetes mellitus, osteoporosis, cancer).
• Improving mental health:
  • Reducing stress and anxiety.
  • Increasing mood and energy level.
  • Improving cognitive functions (memory, attention, thinking).
  • Improving self -esteem and self -confidence.
• Improving social life:
  • The opportunity to play sports with friends and family.
  • Participation in sports events and clubs.
  • Expansion of the circle of communication.

3.4. Tips for the beginning of classes:

• Consult a doctor: Before starting physical activity, especially if you have any diseases, you need to consult a doctor.
• Start gradually: Do not try to do too much at once. Start with small loads and gradually increase them.
• Choose what you like: If you like what you do, it will be easier for you to adhere to regular training.
• Find the company: Playing sports with friends or family can be more fun and motivated.
• Listen to your body: Do not overstrain and give yourself time to rest.
• Be consistent: The most important thing is regularity. Try to play sports at least several times a week.

3.5. Adaptation of physical activity to age:

• Consider your capabilities: Choose exercises that correspond to your level of physical training and health status.
• Do not be afraid to use auxiliary means: Use a cane, walkers or other aids, if you need them.
• Focus on security: Avoid exercises that can lead to injuries.
• Be flexible: Adapt your training program for your changing needs.

3.6. Examples of exercises for older people:

• Walking: A simple and effective form of physical activity, which is suitable for most people.
• Swimming: A low load on the joints, which is well suited for people with arthritis.
• Cycling: Improves the functioning of the cardiovascular system and strengthens the muscles of the legs.
• Dancing: A fun and effective exercise that improves coordination and balance.
• Yoga: Improves flexibility, balance and relieves stress.
• Pilates: Strengthens the muscles of the bark and improves posture.
• Exercises with dumbbells: Strengthen the muscles of the arms, shoulders and backs.
• Exercises with elastic ribbons: Strengthen the muscles of the whole body.
• Lifting from the chair: Strengthens the muscles of the legs and buttocks.
• Excessions from the wall: Strengthen the muscles of the chest, shoulders and triceps.

3.7. The importance of warm -up and hitch:

• Warm up: Prepares the body for physical activity, increases blood flow to the muscles and reduces the risk of injuries. The warm -up should include light cardio exercises and stretching.
• Hitch: Helps the body return to a calm state after physical activity, reduces muscle pain and improves recovery. The hitch should include light cardio exercises and stretching.

3.8. Physical activity and chronic diseases:

Physical activity can help prevent and facilitate the course of many chronic diseases, such as:

• Cardiovascular diseases: Regular exercises strengthen the heart muscle, reduce blood pressure and cholesterol, which reduces the risk of developing myocardial infarction and stroke.
• Type 2 diabetes: Physical activity improves insulin sensitivity, which helps to control blood sugar.
• Osteoporosis: Exercise exercises stimulate the growth of bone tissue and strengthen bones, which reduces the risk of fractures.
• Arthritis: Exercises help reduce pain and stiffness in the joints, as well as improve mobility.
• Depression: Physical activity stimulates the production of endorphins that have an antidepressant effect.

Physical activity is an investment in your health and longevity. Make it part of your daily life, and you will feel more powerful, energetic and happy.

Part 4: mental health and cognitive functions

Mental health plays an equally important role in longevity than physical. Maintaining an active mind, a positive mood and social involvement are key factors for maintaining the quality of life after 60 years.

4.1. The importance of mental health:

• Reducing the risk of depression and anxiety: Positive thinking, stress management and social support help to prevent the development of depression and anxiety.
• Improving cognitive functions: Mental activity, teaching new skills and social involvement help to maintain and improve memory, attention and thinking.
• Improving self -esteem and self -confidence: Achievements, social ties and a sense of goal help to increase self -esteem and self -confidence.
• Improving physical health: Mental health and physical health are closely connected. Positive thinking and stress can positively affect the immune system, cardiovascular system and other organs and systems of the body.
• Life extension: Studies show that people with good mental health live longer and have a higher quality of life.

4.2. Mental health strategies:

• Mental activity:
  • Reading: Reading books, newspapers, magazines and online glass helps stimulate the mind and improve memory.
  • Solution of crosswords and puzzles: These classes help to train logical thinking and improve memory.
  • Learning new languages: Learning new languages is a great way to stimulate the brain and improve cognitive functions.
  • Chess game and other board games: These games help to train strategic thinking and improve memory.
  • Attition to lectures and courses: Attending lectures and courses on topics you are interested in is a great way to learn something new and stimulate the mind.
  • Training in new skills: Training in new skills, such as playing a musical instrument, knitting or drawing, helps stimulate the brain and improve cognitive functions.
• Social activity:
  • Communication with friends and family: Regular communication with friends and family helps maintain a sense of communication and reduces the feeling of loneliness.
  • Participation in public events and clubs: Participation in public events and clubs is a great way to expand the circle of communication and make new friends.
  • Volunteering: Volunteering is a great way to help other people and feel useful.
  • Visiting religious services: Visiting religious services helps to maintain a sense of community and faith.
  • Trips: Traveling is a great way to learn something new, see new places and get acquainted with new people.
• Physical activity:
  • Regular exercises: Regular exercises help improve blood supply to the brain, stimulate the production of endorphins and reduce stress.
• Stress management:
  • Meditation: Meditation helps to calm the mind, reduce stress and improve concentration.
  • Respiratory exercises: Respiratory exercises help relieve tension and improve mood.
  • Natural walks: Crowning in nature help to relax, reduce stress and improve mood.
  • Hobbies: The occupation of your favorite hobby helps to distract from problems and reduce stress.
  • Humor: Humor is a great way to relieve stress and improve mood.
• Positive thinking:
  • Focus on positive aspects of life: Try to focus on the positive aspects of life and avoid negative thoughts.
  • Gratitude: Express gratitude for what you have in life.
  • Forgiveness: Goodbye yourself and others for mistakes.
  • Optimism: Believe in the best and hope for the future.
• Sufficient sleep:
  • Regular sleep mode: Try to go to bed and wake up at the same time every day, even on weekends.
  • Comfortable sleeping: Provide the quiet, dark and cool atmosphere for sleeping.
  • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Proper nutrition:
  • Balanced nutrition: A balanced diet provides the brain with the necessary nutrients for normal operation.
  • The use of enough water: Sufficient water consumption is necessary for normal brain function.
  • Limiting sugar consumption and processed products: Sugar and processed products can negatively affect cognitive functions.

4.3. Cognitive disorders and dementia:

With age, the risk of developing cognitive impairment and dementia increases. It is important to know the signs of these diseases and consult a doctor in a timely manner.

• Signs of cognitive disorders:
  • Memory problems.
  • Difficulties with concentration.
  • Speech problems.
  • Difficulties with decision -making.
  • Changes in behavior and personality.
• Risk factors for dementia:
  • Age.
  • Genetic predisposition.
  • Cardiovascular diseases.
  • Diabetes.
  • High blood pressure.
  • Smoking.
  • Obesity.
  • Low level of education.
  • Social isolation.
• Dementia prevention:
  • Maintaining an active lifestyle.
  • Mental activity.
  • Social activity.
  • Proper nutrition.
  • Stress management.
  • Control of blood pressure and cholesterol.
  • Refusal of smoking.

4.4. Help in mental problems:

If you experience mental problems, do not hesitate to seek help from specialists.

• Doctors: The doctor can prescribe medicines or direct you to a psychologist or psychiatrist.
• Psychologists: A psychologist can help you cope with stress, anxiety, depression and other mental problems.
• Psychiatrists: A psychiatrist is a doctor who specializes in the treatment of mental diseases.
• Support groups: Support groups can provide you with the opportunity to communicate with other people who experience similar problems.
• ** Telephone lines are lucky