How to stay active and healthy after 50

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How to remain active and healthy after 50: Detailed guidance

After 50 years in a woman’s life, a new stage comes, full of opportunities for self -development and maintaining an active lifestyle. However, this is also a period when natural aging processes begin to appear, demanding a more conscious approach to health and well -being. Changes in the hormonal background, a decrease in muscle mass, an increase in the risk of developing chronic diseases – all this must be taken into account when developing a personal strategy for maintaining health. This article is a detailed guide covering all the key aspects of an active and healthy life after 50 years, with an emphasis on practical advice and scientifically based recommendations.

I. Physical activity: the key to longevity and good health

Physical activity is the foundation of a healthy life at any age, but after 50 its value increases repeatedly. Regular exercises help maintain muscle mass, strengthen bones, improve the cardiovascular system, reduce the risk of chronic diseases and increase the overall level of energy.

A. Types of physical activity:

  1. Aerobic exercises (cardio):

    • Advantages: Strengthen the cardiovascular system, improve blood circulation, reduce blood pressure, help control weight, increase endurance and improve mood.
    • Examples: Walking, jogging, swimming, cycling, dancing, aerobics, Scandinavian walking.
    • Recommendations: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week. Divide this time into several classes for 30 minutes or more.
    • Practical tips:
      • Start small: if you are not used to physical exertion, start with short walks and gradually increase their duration and intensity.
      • Find what you like: choose a type of activity that brings you pleasure to make it easier to adhere to a regular schedule.
      • Use the stepomer: set your goals by the number of steps per day and gradually increase them.
      • Join the group: classes in a group or with a coach can help you stay motivated and receive support.
      • Listen to your body: do not overdo it and take breaks when necessary.

  2. Power training:

    • Advantages: Strengthen muscles and bones, improve metabolism, help control weight, increase strength and endurance, improve posture and balance. Prevent sarcopenia (age loss of muscle mass).
    • Examples: Heavy lifting (dumbbells, bar), exercises with its own weight (push -ups, squats, lunges), exercises on simulators, the use of elastic tapes.
    • Recommendations: At least twice a week, working out all the main muscle groups (legs, back, chest, shoulders, arms).
    • Practical tips:
      • Start with a small weight: use lightweight or exercises with your own weight to master the right technique.
      • Consult with the coach: contact a professional coach so that he helps you draw up a training program and taught you the correct technique for performing exercises.
      • Gradually increase the load: as you become stronger, gradually increase the weight or number of repetitions.
      • Take breaks between approaches: give muscles the time to restore between approaches.
      • Focus on the right technique: it is important to perform exercises correctly in order to avoid injuries.

  3. Exercises for flexibility and balance:

    • Advantages: Improve flexibility, range of movements, coordination, posture and balance. Reduce the risk of falls and injuries.
    • Examples: Stretching, yoga, pilates, tai-chi, balance sheet exercises.
    • Recommendations: Daily or several times a week.
    • Practical tips:
      • Stretch after training: stretching after training helps relieve tension from muscles and improve flexibility.
      • Do the balance exercises every day: this will help you improve coordination and reduce the risk of falls.
      • Take yoga or Pilates: these types of activity are great for improving flexibility, balance and coordination.
      • Use special devices: to improve balance, you can use balancing boards or balls.
      • Be attentive to your feelings: do not stretch too much and do not allow pain to occur.

B. Factors that should be taken into account:

  1. Health status: Before starting any program of physical activity, you need to consult a doctor, especially if you have any chronic diseases or health problems.
  2. Physical training level: Start with a level corresponding to your current state of physical training, and gradually increase the load.
  3. Individual preferences: Choose the types of activity that you like to make it easier to adhere to a regular schedule.
  4. Safety: Follow the safety rules when performing exercises, use the right equipment and put on the appropriate equipment.
  5. Recovery: Give your body time to restore after training. Rest, get enough sleep and eat correctly.

II. Nutrition: the key to health and energy

Proper nutrition plays a key role in maintaining health and active lifestyle after 50 years. With age, metabolism slows down, and the body requires less calories, but more nutrients. A balanced diet rich in vitamins, minerals, antioxidants and other beneficial substances helps prevent the development of chronic diseases, maintain muscle mass, strengthen bones and improve overall well -being.

A. The basic principles of healthy diet:

  1. Calorie content:

    • Recommendations: Reduce calorie intake to prevent weight gain. The number of necessary calories depends on your age, gender, level of physical activity and health status.
    • Practical tips:
      • Keep the diet: write down everything that you eat and drink to control the consumption of calories.
      • Pay attention to the size of the portions: use smaller plates and bowls to reduce the amount of food.
      • Avoid snacks: if you feel hunger between meals, choose healthy snacks such as fruits, vegetables or nuts.
      • Do not miss breakfast: breakfast helps to launch metabolism and provides energy for the whole day.
      • Prepare food at home: so you can control the ingredients and the number of calories.

  2. Macronutrients:

    • Squirrels:
      • Advantages: It is necessary to maintain muscle mass, restoration of tissues and the production of enzymes and hormones.
      • Sources: Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.
      • Recommendations: 1-1.2 grams of protein per kilogram of body weight per day.
    • Carbohydrates:
      • Advantages: The main source of energy for the body.
      • Sources: Fruits, vegetables, whole grain products, legumes.
      • Recommendations: Choose complex carbohydrates that are slowly absorbed and provide a prolonged feeling of satiety. Limit the consumption of simple carbohydrates, such as sweets, baking and soda drinks.
    • Fat:
      • Advantages: It is necessary for the health of the heart, brain and skin.
      • Sources: Avocado, olive oil, nuts, seeds, oily fish.
      • Recommendations: Choose healthy fats such as mono -saturated and polyunsaturated fats. Limit the consumption of saturated and trans fats, which are found in fatty meat, dairy products and processed products.

  3. Micronutrients:

    • Calcium:
      • Advantages: It is necessary for the health of bones and teeth.
      • Sources: Dairy products, green leafy vegetables, tofu, enriched products.
      • Recommendations: 1200 mg per day.
    • Vitamin D:
      • Advantages: It is necessary for the absorption of calcium and bone health.
      • Sources: Bold fish, egg yolk, enriched products, sunlight.
      • Recommendations: 600-800 IU per day.
    • Vitamin B12:
      • Advantages: It is necessary for the health of the nervous system and the formation of red blood cells.
      • Sources: Meat, poultry, fish, eggs, dairy products, enriched products.
      • Recommendations: 2.4 mcg per day.
    • Magnesium:
      • Advantages: It is necessary for the health of bones, muscles and nervous system.
      • Sources: Green leafy vegetables, nuts, seeds, whole grain products.
      • Recommendations: 320 mg per day.
    • Potassium:
      • Advantages: It is necessary to maintain normal blood pressure and heart health.
      • Sources: Bananas, avocados, potatoes, spinach, beans.
      • Recommendations: 4700 mg per day.

  4. Water:

    • Advantages: It is necessary to maintain the normal function of the body, moisturize the skin and prevent constipation.
    • Recommendations: At least 8 glasses of water per day.

B. Products that should be included in the diet:

  1. Fruits and vegetables: We are rich in vitamins, minerals, antioxidants and fiber.
  2. Whole grain products: Rich in fiber and complex carbohydrates.
  3. Low -fat sources of protein: Meat, poultry, fish, eggs, legumes.
  4. Useful fats: Avocado, olive oil, nuts, seeds, oily fish.
  5. Dairy products with low fat content: Moloko, yogurt, cheese.

C. Products that should be limited or avoided:

  1. Processed products: They contain a lot of sugar, salt and harmful fats.
  2. Sweet drinks: Carbonated drinks, juices, sweetened tea and coffee.
  3. Fatty meat and dairy products: Contain a lot of saturated fats.
  4. Transjir’s: Contained in margarine, pastries and fried products.
  5. Alcohol: Moderate alcohol consumption is acceptable, but alcohol abuse can lead to serious health problems.

D. Food additives:

Before taking any food additives, you need to consult a doctor. Some additives can be useful for maintaining health after 50 years, but others can be harmful or interact with medicines.

  1. Calcium and vitamin D: It can be useful to prevent osteoporosis.
  2. Vitamin B12: It can be useful for people who do not consume enough meat or dairy products.
  3. Omega-3 fatty acids: It can be healthy for the health of the heart and brain.
  4. Probiotics: It can be useful for intestinal health.

III. Mental and emotional health: maintaining balance and well -being

Mental and emotional health plays an equally important role in maintaining an active and healthy lifestyle after 50 years than physical health. This period can be associated with various stresses and changes, such as retirement, loss of loved ones, changes in relationships and physical restrictions. It is important to pay attention to your mental and emotional well -being in order to cope with these difficulties and enjoy life.

A. Strategies for maintaining mental and emotional health:

  1. Maintaining social ties:

    • Advantages: Social ties help to fight a sense of loneliness and isolation, reduce the risk of depression and improve overall well -being.
    • Practical tips:
      • Spend time with family and friends: regularly meet with loved ones, participate in joint events, maintain contact by phone or on the Internet.
      • Join a group or club: find a group or interest club where you can meet new people and do what you like.
      • Volunteering: help other people can bring a sense of satisfaction and significance.
      • Travels: Travels allow you to expand the horizons, get acquainted with new cultures and meet new people.
      • Get a pet: pets can become excellent companions and help fight a sense of loneliness.

  2. Stress management:

    • Advantages: Stress can negatively affect physical and mental health. Stress management helps reduce the risk of chronic diseases, improve mood and increase resistance to life difficulties.
    • Practical tips:
      • Physical exercises regularly: physical exercises help relieve stress and improve mood.
      • Practice relaxation methods: meditation, yoga, tai-chi, breathing exercises can help relax and reduce stress levels.
      • Get out: lack of sleep can aggravate stress. Try to sleep at least 7-8 hours a day.
      • Manage time: plan your day and set priorities to avoid a sense of overload.
      • Turn to a specialist for help: if you cannot cope with stress yourself, contact a psychologist or psychotherapist.

  3. Maintaining the activity of the mind:

    • Advantages: An active mind helps to preserve cognitive functions, improve memory and reduce the risk of dementia.
    • Practical tips:
      • Read books and magazines: reading expands the horizons, improves vocabulary and stimulates thinking.
      • Play games: chess, crosswords, Sudoku and other games help to train the mind and improve memory.
      • Learn the new: the study of new languages, skills or professions helps to maintain the mind in good shape.
      • Attend lectures and seminars: participation in educational events allows you to learn something new and chat with other people.
      • Travel: travel stimulates the mind and expand the horizons.

  4. Positive thinking:

    • Advantages: Positive thinking helps to improve mood, increase self -esteem and reduce the risk of depression.
    • Practical tips:
      • Focus on the positive aspects of life: pay attention to what you have, and express gratitude for this.
      • Avoid negative thoughts: try not to get hung up on negative thoughts and replace them with positive ones.
      • Surround yourself with positive people: communication with positive people helps to improve mood and increase motivation.
      • Do what you like: do what brings you pleasure and joy.
      • Help other people: help other people can bring a sense of satisfaction and significance.

  5. Professional help:

    • If you experience a feeling of depression, anxiety or other problems with mental health, do not hesitate to seek professional help to a psychologist, psychotherapist or psychiatrist.

IV. Regular medical examinations and screening: warning and early detection of diseases

Regular medical examinations and screening play an important role in maintaining health after 50 years. They allow you to identify diseases in the early stages, when treatment is most effective, and prevent the development of serious complications.

A. Recommended screening:

  1. Measurement of blood pressure: Regular measurement of blood pressure helps to detect hypertension, which is one of the main risk factors for the development of cardiovascular diseases.
  2. Blood test for cholesterol: A blood test for cholesterol helps to detect an increased level of cholesterol, which is also a risk factor for the development of cardiovascular diseases.
  3. Blood test for sugar: A blood test for sugar helps to detect diabetes, which can lead to serious complications, such as heart disease, kidneys and eyes.
  4. Mammography: Mammography is a screening method for detecting breast cancer.
  5. Colonoscopy: Colonoscopy is a screening method for identifying colon cancer.
  6. PAP test: The papa test is a screening method for detecting cervical cancer.
  7. Dencitometry: Densitometry is a screening method for identifying osteoporosis.
  8. Testing vision and hearing: Regular verification of vision and hearing helps to identify problems in the early stages and prevent a deterioration.

B. Recommended vaccinations:

  1. Flu vaccination: It is recommended to vaccinate from influenza every year, especially after 50 years, since the risk of influenza complications increases with age.
  2. Vaccination from pneumococcal infection: It is recommended to vaccinate from pneumococcal infection, since the risk of pneumonia develops with age.
  3. Vaccination from encircling lichen: It is recommended to vaccinate from girdle lichen, since the risk of developing this disease increases with age.
  4. Vaccination from tetanus, diphtheria and pertussis: It is recommended to make revaccination from tetanus, diphtheria and whooping cough every 10 years.

C. Regular visits to the doctor:

It is recommended to visit a doctor at least once a year for a general examination and consultations. During a visit to the doctor, you can discuss any health problems, get recommendations on the prevention of diseases and pass the necessary screening.

V. Sleep: The need for recovery and health

A sufficient and high -quality dream is a fundamental aspect of maintaining an active and healthy life after 50 years. With age, the structure of sleep often changes, which can lead to insomnia, frequent awakening at night and a general deterioration in the quality of sleep. The lack of sleep negatively affects physical and mental health, increases the risk of developing chronic diseases and reduces the quality of life.

A. Recommendations for improving sleep:

  1. Create a regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend. This will help adjust the inner watches of the body and improve the quality of sleep.
  2. Create a relaxing atmosphere before going to bed: Take a warm bath, read the book, listen to soothing music or take care of meditation. Avoid the use of electronic devices (phones, tablets, computers) before bedtime, since the blue light emitted by these devices can violate the production of melatonin, hormone regulating sleep.
  3. Create comfortable sleeping conditions: Make sure your bedroom is dark, quiet and cool. Use a convenient mattress and pillows.
  4. Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of these substances a few hours before bedtime.
  5. Regularly engage in physical exercises: Physical exercises can improve sleep quality, but avoid intense training before bedtime.
  6. Avoid daytime sleep: If you experience difficulties with falling asleep at night, avoid daytime sleep or limit it up to 30 minutes.
  7. Manage stress: Stress can break the dream. Use relaxation methods such as meditation, yoga or breathing exercises to cope with stress.
  8. Consult a doctor: If you have sleep problems that do not pass, consult a doctor. He can help identify the cause of your sleep problems and offer appropriate treatment methods.

VI. Refusal of bad habits: investment in long -term health

The rejection of bad habits, such as smoking and alcohol abuse, is an important step towards maintaining an active and healthy life after 50 years. These habits can significantly increase the risk of chronic diseases, such as heart disease, cancer, diabetes and osteoporosis.

A. Smoking:

Smoking is one of the main causes of preventive death and diseases around the world. Smoking increases the risk of lung cancer, heart disease, stroke, chronic obstructive lung disease (COPD) and other diseases. Refusal of smoking is the best that you can do for your health.

  1. Methods of smoking refusal:
    • Nicotin -replacement therapy (patch, chewing gum, candies, inhalers, sprays).
    • Medicines (bupropion, vareniclin).
    • Consultations and support (support groups, individual therapy).

B. Alcohol abuse:

Alcohol abuse can lead to serious health problems, such as liver disease, heart, brain and cancer. Moderate alcohol consumption (no more than one drink per day for women and no more than two drinks per day for men) is permissible, but alcohol abuse should be avoided.

  1. Methods of combating alcohol dependence:
    • Consultations and support (support groups, individual therapy).
    • Medicines (naltrexon, akamprosat, disulfira).
    • Rehabilitation programs.

VII. Caring for the skin: preservation of youth and protection from the sun

With age, the skin becomes thinner, dry and sensitive to environmental effects. Caring for the skin helps to maintain its youth, prevent premature aging and reduce the risk of skin cancer.

A. Recommendations for skin care:

  1. Protect the skin from the sun: Use Supreme Cream with SPF 30 or higher every day, even in cloudy weather. Apply sunscreen for 20-30 minutes before the sun exit and repeat the application every two hours or after bathing or sweating. Wear wide -brimmed hats and sunglasses when you are in the sun.
  2. Moisturize the skin: Use a moisturizer every day, especially after bathing.
  3. Use soft cleansing agents: Avoid the use of aggressive soaps and cleansers that can dry the skin.
  4. Do not smoke: Smoking accelerates skin aging and increases the risk of skin cancer.
  5. Drink enough water: Water helps to moisturize the skin from the inside.
  6. Observe a healthy diet: A diet rich in fruits, vegetables and antioxidants can help improve skin health.
  7. Inspect the skin regularly: Pay attention to any changes in moles or new education on the skin. Contact the dermatologist if you notice something unusual.

VIII. Management of chronic diseases: monitoring symptoms and improving the quality of life

After 50 years, many people face chronic diseases such as arthritis, diabetes, heart disease and osteoporosis. Management of these diseases helps to control the symptoms, improve the quality of life and prevent the development of serious complications.

A. Strategies for managing chronic diseases:

  1. Follow the doctor’s recommendations: Take medications, follow a diet and engage in physical exercises in accordance with the doctor’s recommendations.
  2. Visit the doctor regularly: Visit a doctor to monitor the state of your health and adjust treatment if necessary.
  3. Join the support group: Communication with other people suffering from the same diseases can help you cope with difficulties and get support.
  4. Manage stress: Stress can worsen the symptoms of chronic diseases. Use relaxation methods such as meditation, yoga or breathing exercises to cope with stress.
  5. Observe a healthy lifestyle: Proper nutrition, physical activity and rejection of bad habits can help improve the general state of health and control the symptoms of chronic diseases.

IX. Caring for teeth and gums: maintaining the health of the oral cavity

The health of the oral cavity plays an important role in maintaining general health and quality of life. With age, the risk of caries, gum diseases and teeth loss increases.

A. Recommendations for teeth and gums:

  1. Brush your teeth twice a day: Brush your teeth twice a day with fluoride toothpaste for two minutes.
  2. Use the dental thread daily: The tooth thread helps to remove the plaque and the remains of food from the interdental spaces, where the toothbrush cannot reach.
  3. Visit the dentist regularly: Visit the dentist at least twice a year for professional brushing and inspection.
  4. Avoid smoking: Smoking increases the risk of gum diseases and cancer of the oral cavity.
  5. Limit the consumption of sweet drinks and products: Sweet drinks and products contribute to the development of caries.

X. Active longevity: creating a life filled with meaning and joy

Active longevity is not just an extension of life, but an extension of its quality. This is a life filled with meaning, joy, activity and opportunities for self -realization.

A. Strategies of active longevity:

  1. Do your favorite thing: Find a lesson that brings you pleasure and allows you to feel useful.
  2. Learn the new: Do not stop studying and developing. The study of new skills and professions helps maintain the mind in tone and expands the horizons.
  3. Travel: Travels allow you to expand the horizons, get acquainted with new cultures and meet new people.
  4. Help other people: Help to other people brings a sense of satisfaction and significance.
  5. Support social ties: Spend time with family and friends, participate in social events, volunteer.
  6. Live in the present: Enjoy every moment of life and be grateful for what you have.
  7. Be open to the new: Do not be afraid to try something new and get out of the comfort zone.
  8. Keep a positive attitude: Positive thinking helps to improve mood, increase self -esteem and reduce the risk of depression.
  9. Take care of your health: Proper nutrition, physical activity, rejection of bad habits and regular medical examinations help maintain health and prevent the development of diseases.
  10. Plan the future: Think about what you want to achieve in the future, and develop an action plan.

Following these recommendations, you can remain active and healthy after 50 years and enjoy life, complete meaning and joy. It is important to remember that each person is unique, and what is suitable for one may not fit another. Therefore, it is important to listen to your body, consult a doctor and develop an individual strategy for maintaining health and an active lifestyle.

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