How to maintain health after 40

How to maintain health after 40: Complete leadership

A forty -year line is an important stage in life. This is the time when the accumulated experience is combined with understanding the outgoing youth, which means it is time to reconsider the priorities and pay special attention to your health. After 40 years, natural age -related changes occur in the body, which can increase the risk of various diseases. However, with a competent approach, proper nutrition, regular physical activity and careful attitude to your body, you can not only maintain health, but also significantly improve the quality of life.

Chapter 1: Hormonal changes and their influence

After 40 years, there is a gradual decrease in the level of sex hormones in both men and women. These changes affect many processes in the body and can lead to the appearance of various symptoms.

• Women: Perumenopause and menopause. In women, an estrogen level is reduced, which leads to the onset of perimenopause – a period preceding menopause. At this time, irregular menstruation, ebbs of heat, night sweating, mood changes, sleep disturbance, dryness of the vagina and a decrease in libido can be observed. Menopause occurs after the cessation of menstruation for 12 consecutive months. A decrease in estrogen levels increases the risk of osteoporosis, cardiovascular diseases and dementia.

  • Symptoms of menopause:
    • Hormonal therapy (GT): GT can be an effective way to alleviate the symptoms of menopause, such as the flare of heat and night sweating. However, GT is associated with some risks, so before starting treatment, it is necessary to consult a doctor.
    • Non -hormonal methods: Phytoestrogens (soy, tofu, linen), herbs (sage, clopogon), acupuncture and yoga can help alleviate the symptoms of menopause.
    • Life: Healthy nutrition, regular physical exercises, rejection of smoking and restriction of alcohol use can improve the general state of health and reduce the severity of symptoms of menopause.
    • Vaginal humidifiers and lubricants: They help to cope with the dry vagina and discomfort during intercourse.

• Men: Andropauza. In men, a gradual decrease in the level of testosterone occurs, which leads to andropause, or male menopause. Symptoms of Andropauzes may include a decrease in libido, erectile dysfunction, fatigue, depression, a decrease in muscle mass and an increase in adipose tissue.

  • Symptoms of Andropauza:
    • Testosterone replacement therapy (TZT): TZT can be an effective way to increase testosterone levels and relieve Andropause symptoms. However, the TZT is associated with some risks, so before the start of treatment it is necessary to consult a doctor.
    • Life: Healthy nutrition, regular physical exercises, especially strength training, rejection of smoking and restriction of alcohol use can improve the general state of health and increase testosterone levels.
    • Medication: Some drugs can help improve erectile function and mood.

Chapter 2: Nutrition for Health and Longevity

Proper nutrition plays a key role in maintaining health after 40 years. It is necessary to focus on the consumption of nutrients necessary to maintain bones, muscles and cardiovascular system.

• Squirrels: Proteins are necessary to maintain muscle mass, which begins to decrease with age. It is recommended to consume at least 0.8 grams of protein per kilogram of body weight per day. Sources of protein: meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.
• Calcium and vitamin D: Calcium is necessary to maintain bone health and prevent osteoporosis. Vitamin D helps the body absorb calcium. It is recommended to consume 1000-1200 mg of calcium per day and 600-800 IU vitamin D. Sources of calcium: dairy products, green leafy vegetables, enriched products. Sources of vitamin D: oily fish, egg yolks, enriched products, the sun.
• Fiber: Fiber helps reduce cholesterol, control blood sugar and maintain the health of the digestive system. It is recommended to use 25-30 grams of fiber per day. Sources of fiber: fruits, vegetables, whole grain products, legumes, nuts and seeds.
• Healthy fats: Healthy fats, such as omega-3 fatty acids, are useful for the heart and brain. It is recommended to consume fatty fish (salmon, tuna, sardines) twice a week. Other sources of healthy fats: nuts, seeds, avocados, olive oil.
• Limitation:
  • Processed products: Producted products usually contain a lot of sugar, salt and harmful fats.
  • Red meat: Excessive use of red meat can increase the risk of cancer and cardiovascular disease.
  • Sahar: Excess sugar can lead to weight gain, the development of diabetes and cardiovascular diseases.
  • Alcohol: Excessive drinking can damage the liver, heart and brain.

Chapter 3: Physical activity – the key to active life

Regular physical exercises are necessary to maintain health after 40 years. They help strengthen the bones and muscles, improve the cardiovascular system, control weight, improve mood and reduce the risk of chronic diseases.

• Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, strengthen the cardiovascular system and help burn calories. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or high intensity of at least 75 minutes a week.
• Power training: Power training helps strengthen muscles and bones, as well as improve metabolism. It is recommended to engage in strength training at least twice a week, working on all the main muscle groups.
• Flexibility exercises: Flexibility exercises, such as stretching and yoga, help improve the flexibility of the joints and reduce the risk of injuries. It is recommended to engage in flexibility exercises several times a week.
• Balance: Balance exercises, such as standing on one leg or tai-chi, help improve balance and reduce the risk of falls. Especially important for the elderly.

Chapter 4: Healthy sleep – the basis of recovery

Healthy sleep is necessary to restore the body and maintain health. After 40 years, there may be problems with sleep, such as insomnia, apnea in a dream and night awakening.

• Tips for improving sleep:
  • Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
  • Create a relaxing atmosphere before going to bed: Take a warm bath, read a book or listen to music.
  • Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
  • Do not use electronic devices before bedtime: Blue light from electronic devices can suppress the production of melatonin, sleep hormone.
  • Regularly engage in physical exercises: Physical exercises can improve sleep, but do not do them immediately before bedtime.
  • Consult a doctor if you have sleep problems: The doctor may prescribe treatment or recommend sleeping pills.

Chapter 5: Stress Management – the path to mental balance

Chronic stress can negatively affect health, increasing the risk of developing cardiovascular diseases, depression and other problems.

• Stress control methods:
  • Meditation: Meditation can help calm the mind and reduce stress.
  • Yoga: Yoga combines physical exercises, breathing techniques and meditation.
  • Respiratory exercises: Deep breathing can help calm the nervous system.
  • Spend time in nature: Natural walks can help reduce stress and improve mood.
  • Communicate with friends and family: Support for loved ones can help cope with stress.
  • Do your favorite thing: Find the time for a hobby and classes that bring you pleasure.
  • Contact a psychologist if you cannot cope with stress yourself: A psychologist can help you develop stress management strategies.

Chapter 6: Regular medical examinations – the key to timely diagnosis

Regular medical examinations are necessary to identify diseases at an early stage and prevent their development.

• Recommended medical examinations:
  • Measurement of blood pressure: It is recommended to measure blood pressure at least once a year.
  • Cholesterol level measurement: It is recommended to measure cholesterol at least once every five years.
  • Measurement of blood sugar: It is recommended to measure blood sugar at least once every three years.
  • General test of blood and urine: It is recommended to take a general blood and urine test at least once a year.
  • Electrocardiogram (ECG): It is recommended to do an ECG at least once every five years.
  • Fluorography: It is recommended to do fluorography at least once a year.
  • Mammography (for women): It is recommended to do mammography at least once every two years, starting from 40 years.
  • Pap test (for women): It is recommended to make a papa at least once every three years, starting from 21 years.
  • Colonoscopy: It is recommended to make a colonoscopy at least once every ten years, starting from 45 years.
  • Visual verification: It is recommended to check vision at least once every two years.
  • Checking hearing: It is recommended to check the hearing at least once every three years.
  • Dental inspection: It is recommended to visit the dentist at least twice a year.

Chapter 7: Refusing bad habits – an important step towards health

Refusal of smoking and restriction of alcohol use are important steps to improve health.

• Smoking: Smoking increases the risk of developing lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD) and other diseases.
• Alcohol: Excessive alcohol consumption can damage the liver, heart and brain, as well as increase the risk of cancer.

Chapter 8: Maintaining cognitive functions – training for the brain

Maintaining cognitive functions, such as memory, attention and thinking, is important for maintaining activity and independence in old age.

• Tips for maintaining cognitive functions:
  • Solve puzzles and play intellectual games: Chess, crosswords and other games can help stimulate the brain.
  • Teach something new: Studying a new language, skill or subject can help improve cognitive functions.
  • Read books and articles: Reading helps to expand the horizons and improve memory.
  • Communicate with people: Communication with friends and family can help stimulate the brain and improve mood.
  • Regularly engage in physical exercises: Physical exercises improve blood circulation in the brain and can improve cognitive functions.
  • Healthy nutrition: Proper nutrition, rich in antioxidants and omega-3 fatty acids, is useful for the brain.

Chapter 9: Caring for vision and hearing – maintaining the sensory organs

Vision and hearing play an important role in the quality of life. After 40 years, vision and hearing problems can arise, such as presbyopia (age -related farsightedness), cataract, glaucoma and hearing loss.

• Tips for maintaining vision and hearing:
  • Regularly settle ophthalmologist and otolaryngologist: Regular examinations will help identify problems at an early stage and prevent their development.
  • Protect your eyes from sunlight: Wear sunglasses with ultraviolet protection.
  • Avoid loud sounds: Use headdress headphones if you work in a noisy environment.
  • Support for a healthy lifestyle: Healthy nutrition and regular physical exercises are useful for vision and hearing.

Chapter 10: skin care – preservation of youth and beauty

With age, the skin becomes thinner and dry, wrinkles and pigment spots appear.

• Skin care tips:
  • Use sunscreen: Sunscous cream helps to protect the skin from the harmful effects of ultraviolet rays.
  • Moisturize the skin: A moisturizer helps to keep the skin moisturized and elastic.
  • Clean the skin with a soft cleansing agent: Hard cleansing agents can dry the skin.
  • Use anti -aging drugs: Anti -aging agents can help reduce wrinkles and age spots.
  • Contact the dermatologist if you have skin problems: A dermatologist can help you choose the right skin care and prescribe treatment, if necessary.

Chapter 11: Psychological health – an important aspect of well -being

Psychological health is as important as physical. After 40 years, mental health problems can occur, such as depression, anxiety and stress.

• Tips for maintaining psychological health:
  • Communicate with friends and family: Support for loved ones can help cope with difficulties.
  • Do your favorite thing: Find the time for a hobby and classes that bring you pleasure.
  • Regularly engage in physical exercises: Physical exercises improve mood and reduce stress.
  • Farm up: Healthy sleep is necessary to maintain mental health.
  • Contact a psychologist if you have mental health problems: A psychologist can help you cope with difficulties and improve your mental state.

Chapter 12: maintaining social activity is an important factor in longevity

Maintaining social activity is an important factor in longevity and well -being. Communication with other people, participation in social events and the availability of close relationships can improve mood, reduce the risk of depression and increase cognitive functions.

• Tips for maintaining social activity:
  • Join clubs and organizations: Entering the club or organization related to your interests can help you get acquainted with new people and find like -minded people.
  • Volunteering: Volunteering is a great way to help other people and at the same time feel useful and involved.
  • Spend time with friends and family: Regular meetings with friends and family can strengthen your relationship and improve your mood.
  • Participate in social events: Attend concerts, exhibitions, festivals and other social events.
  • Use social networks: Social networks can help you stay in touch with friends and family, even if you live far from each other.
  • Travel: Traveling is a great way to get acquainted with new cultures, see the world and expand your horizons.

Following these recommendations, you can significantly improve your health and quality of life after 40 years. Remember that self -care is an investment in the future.