How to remain independent in old age

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How to remain independent in old age: complex guide

I. Physical health: the basis of independence

  1. Regular physical activity:

    • Importance: Physical activity is a cornerstone of maintaining independence in old age. It improves strength, balance, coordination, cardiovascular system and cognitive functions. Regular exercises help prevent falls, maintain mobility and reduce the risk of chronic diseases.
    • Types of exercises:
      • Aerobic exercises: Walking, swimming, cycling, dancing. At least 150 minutes of moderate intensity or 75 minutes of high intensity per week are recommended. Aerobic exercises improve blood circulation, strengthen the heart and lungs, and help to control weight.
      • Power training: Raising small weights, the use of elastic tapes, exercises with its own weight (for example, squats at the chair, push -ups from the wall). Power training helps maintain muscle mass, which is necessary to maintain strength and functionality. It is recommended to perform strength exercises at least twice a week.
      • Exercise of equilibrium: Tai-chi, yoga, standing on one leg, walking in a straight line. Equilibrium exercises help prevent falls, which are one of the main causes of injuries and loss of independence in old age.
      • Flexibility exercises: Stretching, yoga, Pilates. Flexibility exercises help maintain the range of movements in the joints, which facilitates the performance of everyday tasks, such as dressing, bathing and cooking.
    • The beginning of the exercise program: It is important to start gradually and consult a doctor before starting a new exercise program, especially if you have any medical conditions. Start with short sessions and gradually increase the duration and intensity. Find classes that you like to make it easier to adhere to the program.
    • Social aspects of physical activity: Sports in a group or with friends can be more motivating and social. Consider the possibility of joining the local walking club, yoga class for the elderly or visiting the pool.

  2. Healthy nutrition:

    • Importance: A balanced diet plays a decisive role in maintaining health and independence in old age. Proper nutrition provides the body with the necessary nutrients to maintain energy, strengthen the immune system and prevent chronic diseases.
    • The basic principles of healthy diet:
      • Variety: Use a variety of products from all groups: fruits, vegetables, whole grain products, low -fat proteins (fish, chicken, legumes) and dairy products with low fat content.
      • Fruits and vegetables: Strive for the consumption of at least five portions of fruits and vegetables per day. They are rich in vitamins, minerals, antioxidants and fiber.
      • Whole grain products: Choose whole grain bread, pasta, rice and oatmeal instead of processed grains. All -grain products contain more fiber, which helps to control the blood sugar and supports the health of the digestive system.
      • Low -fat proteins: Use low -fat sources of protein, such as fish, chicken, legumes, tofu and eggs. Protein is necessary to maintain muscle mass and restore tissues.
      • Healthy fats: Use healthy fats such as olive oil, avocados, nuts and seeds. Limit the consumption of saturated and trans fats, which are found in red meat, fried foods and processed products.
      • Water: Drink enough water during the day. Dehydration can lead to fatigue, dizziness and constipation.
      • Restriction of salt, sugar and processed products: Avoid the use of a large amount of salt, sugar and processed products. They can contribute to the development of high blood pressure, diabetes and other chronic diseases.
    • Problems with food in old age:
      • Reduced appetite: With age, appetite can decrease due to changes in taste sensations, problems with teeth or medication.
      • Problems with chewing and swallowing: Problems with teeth or swallowing may make it difficult to use some products.
      • Loneliness and social isolation: Loneliness can lead to a decrease in interest in cooking and healthy nutrition.
    • Solutions:
      • Consultation with a nutritionist: A nutritionist can help develop an individual nutrition plan that takes into account your needs and preferences.
      • Preparation of small portions: If you have reduced appetite, prepare small portions of food and eat them more often during the day.
      • Eating soft food: If you have problems with chewing or swallowing, choose soft foods such as mashed potatoes, yogurt and soups.
      • Lunches in the company: If possible, eat other people in the company. This can make food more pleasant and stimulate appetite.
      • Food additives: If you have a shortage of any nutrients, the doctor may recommend you to take food additives.

  3. Regular medical examinations:

    • Importance: Regular medical examinations allow you to identify diseases in the early stages when they are more treated. They also allow you to control chronic diseases and prevent complications.
    • Recommended examinations:
      • General inspection: An annual examination by a general practitioner, including the measurement of blood pressure, pulse and weight.
      • Cancer screening: Frequency for breast cancer (mammography), cervical cancer (papa test), colon cancer (colonoscopy) and prostate cancer (PSA analysis).
      • Testing vision and hearing: Regular visions of vision and hearing in order to identify and adjust the problems that may affect your independence.
      • Dental inspection: Regular dental examinations to maintain health and gum health.
      • Blood test: A blood test for monitoring the level of cholesterol, glucose and other indicators that may indicate the presence of diseases.
      • Vaccination: Regular vaccination against influenza, pneumococcal infection and other diseases.
      • Assessment of cognitive functions: Assessment of cognitive functions for identifying early signs of dementia.
    • Discussion with a doctor: Discuss with your doctor what examinations you need, based on your age, gender, family history and personal risk factors.

  4. Management of chronic diseases:

    • Importance: Many elderly people suffer from chronic diseases such as diabetes, hypertension, arthritis and heart disease. Proper management of these diseases is crucial for maintaining health and independence.
    • Key strategies:
      • Compliance with the doctor’s recommendations: Strictly follow the doctor’s recommendations for taking medication, diet and physical activity.
      • Regular monitoring: Regularly control the indicators of your health, such as blood sugar, blood pressure and weight.
      • Active participation in treatment: Participate actively in your treatment, ask questions to the doctor and report any changes in your condition.
      • Support for loved ones: Get support from loved ones, friends or support groups.
      • Education: Learn more about your disease and how to manage it.
      • Life change change: Make changes to your lifestyle, such as rejection of smoking, reducing alcohol consumption and compliance with a healthy diet.

  5. Downs prevention:

    • Importance: The falls are one of the main causes of injuries and the loss of independence in old age.
    • Risk factors:
      • Equilibrium disorders: Problems with equilibrium caused by age, medical conditions or drugs.
      • Muscle weakness: The weakness of the muscles, especially in the legs, may make it difficult to maintain balance.
      • Visual impairment: Visual problems can make it difficult to assess the distance and depth.
      • Medicines: Some drugs can cause dizziness, drowsiness or decreased blood pressure, which increases the risk of falls.
      • Dangers in the house: Insufficient lighting, slippery floors, carpets and wires, which pose a danger to stumble.
    • Prevention strategies:
      • Exercises for balance and power: Regularly perform equilibrium and strength exercises to strengthen muscles and improve balance.
      • Visual verification: Check your vision regularly and wear glasses if you need them.
      • Review of drugs: Discuss with your doctor the medicines that you take and find out if they can increase the risk of falls.
      • Safety in the house:
        • Install good lighting in all rooms, especially in corridors and stairs.
        • Remove the carpets and wires that pose a danger to stumble.
        • Set the handrails in the bathroom and toilet.
        • Use non -slip mats in the bathroom and in the kitchen.
        • Keep objects that you often use in easily accessible places.
      • Using auxiliary means: Use a cane or walker if you need them to maintain balance.

II. Cognitive health: maintaining clarity of the mind

  1. Constant training:

    • Importance: Constant training stimulates the brain and helps preserve cognitive functions.
    • Options:
      • Reading: Reading books, newspapers and magazines.
      • Courses and seminars: Attending courses and seminars on topics of interest to you.
      • Learning foreign languages: The study of foreign languages ​​stimulates the brain and improves memory.
      • Online Courses: Passing online courses in various subjects.
      • Games for the brain: Games for the brain, such as Sudoku, crosswords and chess.
      • Museums and exhibitions: A visit to museums and exhibitions.

  2. Social interaction:

    • Importance: Social interaction helps to preserve cognitive functions and prevent depression and social isolation.
    • Ways:
      • Communication with family and friends: Regular communication with family and friends.
      • Volunteering: Volunteering in local organizations.
      • Clubs and interest groups: Joining clubs and interest groups.
      • Participation in public events: Participation in public events, such as festivals and concerts.
      • Visiting centers for the elderly: A visit to centers for the elderly, where you can communicate with other people and participate in various events.

  3. Mental activity:

    • Importance: Mental activity stimulates the brain and helps maintain cognitive functions.
    • Examples:
      • Reading books and articles: Reading books and articles on various topics.
      • Solving puzzles: Unraveled puzzles, such as crosswords, Sudoku and puzzles.
      • Games for the brain: Games for the brain that train memory, attention and logical thinking.
      • Writing memoirs: Writing memoirs or keeping a diary.
      • Studying new skills: The study of new skills, such as playing a musical instrument or drawing.

  4. Stress management:

    • Importance: Chronic stress can negatively affect cognitive functions.
    • Methods:
      • Meditation: Meditation helps reduce stress and improve concentration.
      • Yoga: Yoga combines physical exercises, breathing techniques and meditation, which helps reduce stress and improve well -being.
      • Natural walks: Entry walks help to relax and reduce stress.
      • Hobbies: Hobbies that you like, help to distract from stress and enjoy.
      • Communication with loved ones: Communication with loved ones who can provide support and listen to you.

  5. Dream:

    • Importance: A sufficient sleep is necessary to maintain cognitive functions.
    • Recommendations:
      • Compliance with sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
      • Creating a comfortable sleeping environment: Provide the darkness, silence and cool in the bedroom.
      • Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
      • Regular physical exercises: Regular physical exercises can help improve sleep, but do not do them immediately before bedtime.
      • Relaxing rituals before bedtime: Create relaxing rituals before bedtime, such as reading a book or taking a warm bath.

III. Financial independence: ensuring stability

  1. Retirement planning:

    • Importance: Payment planning allows you to prepare in advance for financial changes and provide yourself with a stable income in the future.
    • Steps:
      • Assessment of the current financial situation: Evaluate your assets, debts and expenses.
      • Determination of pension goals: Determine what you want to reach retirement, for example, travel, engage in a hobby or help your family.
      • Budget development: Develop a budget that takes into account your income and pension costs.
      • Creating pension savings: Start saving money for retirement as early as possible.
      • Investment diversification: Diversify your investment to reduce the risk of losses.
      • Consultation with a financial consultant: Contact the financial consultant to receive professional assistance in retirement planning.

  2. Budget management:

    • Importance: Budget management helps you control your expenses and ensure that you have enough money to cover all the necessary costs.
    • Council:
      • Tracking costs: Track your expenses to find out where your money goes.
      • Budget compilation: Make a budget that takes into account your income and expenses.
      • Reducing unnecessary expenses: Reduce unnecessary expenses, such as hiking in restaurants and buying expensive things.
      • Search for saving methods: Look for ways to save, for example, buy products in wholesale stores or use coupons.
      • Automation of accounts: Automate the payment of accounts so as not to expire payments and avoid fines.

  3. Search for additional sources of income:

    • Importance: Additional sources of income can help you increase your financial resources and provide yourself with a more comfortable retirement life.
    • Options:
      • Work on part -time work: Work for part -time work in the sphere that you like.
      • Freelance: Providing services as a freelancer, for example, writing texts, design or consultations.
      • Rent rental: Renting a rental if you have free housing.
      • Investment: Investing in promotions, bonds or other assets.
      • Sale of unnecessary things: Sale of unnecessary things via the Internet or in flea markets.

  4. Fraud protection:

    • Importance: Older people often become victims of scammers, so it is important to know how to protect themselves from deception.
    • Warning:
      • Beware of phone calls and emails from strangers: Do not trust phone calls and emails from strangers, especially if they ask you to provide personal information or money.
      • Do not transfer money to strangers: Do not transfer money to strangers, even if they promise you great benefits.
      • Do not provide personal information by phone or on the Internet: Do not provide personal information, such as a social insurance number, bank account number or credit card number, by phone or on the Internet, if you are not sure of the reliability of the source.
      • Seek for advice to relatives or friends: Before making important financial decisions, apply for advice to relatives or friends you trust.
      • Report on cases of fraud: Report cases of police fraud or the Federal Trade Commission.

  5. Insurance:

    • Importance: Insurance helps to protect you from financial losses in case of illness, accident or other unforeseen circumstances.
    • Types of insurance:
      • Medical insurance: Medical insurance covers the costs of treatment and medical services.
      • Housing insurance: Housing insurance protects your house from damage caused by fire, flood or other natural disasters.
      • Liability insurance: Liability insurance protects you from financial losses if you are responsible for causing harm to another person or his property.
      • Long -term insurance: Long -term care insurance covers the cost of caring for you if you cannot serve yourself yourself.

IV. Housing conditions: creating a comfortable and safe space

  1. Current housing rating:

    • Importance: The assessment of current housing allows you to determine whether it corresponds to your needs and capabilities.
    • Factors:
      • Accessibility: Is it easy for you to move around the house and the site? Are there stairs that are difficult for you to overcome?
      • Safety: Is your house safe? Are there any dangers, such as slippery floors, wires that pose a danger to stumble, and insufficient lighting?
      • Size: Does your house size correspond to your needs? Do you need a large area to place guests or engage in a hobby?
      • Service: Is it easy for you to serve your house? Do you need a lot of time and effort to clean, repair and care for the site?
      • Price: Can you afford to keep your house? Consider the costs of utilities, real estate taxes and repairs.
      • Location: Is the location of your home convenient for you? Are there any shops, medical institutions and public transport nearby?
      • Social environment: Do you feel comfortable in your social environment? Do you have friends and neighbors with whom you communicate?

  2. Housing options:

    • Accommodation in your own house:
      • Pros: Independence, the usual situation, the ability to stay in its community.
      • Cons: Responsibility for housework, the need to pay for real estate and utilities, potential social isolation.
    • Living with the family:
      • Pros: Family support, the possibility of saving on housing expenses, social interaction.
      • Cons: Loss of independence, the need to adapt to someone else’s lifestyle, potential conflicts.
    • Housing rental:
      • Pros: Flexibility, the possibility of moving to another place, the lack of responsibility for servicing a house.
      • Cons: The need to pay for rent, lack of ownership of housing, potential instability.
    • Residential complexes for the elderly:
      • Pros: Safety, social interaction, access to various services and events.
      • Cons: Limited independence, high cost of living, potential uniformity.
    • Nursing home:
      • Pros: 24 -hour care, medical care, safety.
      • Cons: Loss of independence, high cost of living, potential social isolation.

  3. Adaptation Home:

    • Importance: Adaptation of the house can make it more affordable, safe and convenient for living in old age.
    • Changes:
      • Installation of handrails in the bathroom and toilet: The handrails help maintain balance and reduce the risk of falls.
      • Installing ramps: The ramps can easily overcome the thresholds and steps.
      • Expansion of doorways: The expansion of doorways facilitates the passage of a wheelchair or walker.
      • Installation of non -slip floors: Non -slip floors reduce the risk of falls.
      • Improving lighting: Good lighting facilitates home movement and reduces the risk of falls.
      • Alarm installation: The alarm can provide additional security.
      • Outgoing furniture: Rarving furniture can create more free space and facilitate the movement of the house.

  4. Home support:

    • Importance: Home support can help you remain independent in your home, even if you need help in performing some tasks.
    • Services:
      • Having careed: Help in swimming, dressing, eating and other personal matters.
      • House cleaning: Cleaning at home, washing and ironing.
      • Cooking: Preparation and delivery of foods.
      • Transport: Transport to medical institutions, shops and other places.
      • Social support: Communication, games and other social events.
      • Medical care: Medical home care, such as the measurement of blood pressure, injection and ligation of the Russian Academy of Sciences.

  5. Moving:

    • Reasons:
      • Health deterioration: Miliated health can complicate living in their own home.
      • Loneliness: Loneliness can lead to depression and social isolation.
      • Financial difficulties: Financial difficulties may make it difficult to pay for housing.
      • The need for care: The need for care that cannot be provided at home.
    • Considerations:
      • Financial capabilities: Can you afford to live in another place?
      • Medical needs: Can you get the necessary medical care in a new place?
      • Social environment: Will you feel comfortable in the new social environment?
      • Distance from family and friends: How far will the new place of residence be from your family and friends?
      • Accessibility of services: Are there any shops, medical institutions and public transport nearby?

V. Social activity: maintaining ties and preventing insulation

  1. Maintaining family ties:

    • Importance: Family ties are an important source of support, love and communication.
    • Ways:
      • Regular meetings: Regular meetings with the family, even if it is only phone calls or video calls.
      • Participation in family events: Participation in family events, such as birthdays, holidays and weddings.
      • Assistance to the family: Assistance to the family, for example, supervision of grandchildren or execution of instructions.
      • Exchange of news and experience: Exchange of news and experience with the family.
      • Conflict resolution: Resolution of conflicts peacefully.

  2. Friendship:

    • Importance: Friendship helps to prevent loneliness, improves mood and supports cognitive functions.
    • Council:
      • Maintaining old friends: Maintenance with old friends, even if you live far from each other.
      • Institution of new friends: Take new friends by participating in public events, clubs and interest groups.
      • Be open and friendly: Be open and friendly to new people.
      • Take time to your friends: Take time to your friends to communicate, share news and support each other.

  3. Volunteering:

    • Importance: Volunteering helps to feel useful, makes it possible to help others and promotes social interaction.
    • Possibilities:
      • Local charitable organizations: Help in local charitable organizations, such as food banks and shelters for homeless people.
      • Hospitals and medical institutions: Assistance in hospitals and medical institutions, for example, maintenance of patients or assistance in organizing events.
      • Schools and libraries: Assistance in schools and libraries, for example, reading children or assistance in organizing events.
      • Centers for the elderly: Help in centers for older people, for example, the organization of events or assistance to other elderly people.
      • Ecological organizations: Help in environmental organizations, for example, tree planting or garbage collection.

  4. Clubs and interest groups:

    • Importance: Clubs and interest groups allow you to communicate with people who share your hobbies and learn new things.
    • Examples:
      • Reading clubs: Reading clubs where you can discuss books with other readers.
      • Gardener clubs: Clubs of gardeners, where you can exchange experience and knowledge about gardening.
      • Needlework clubs: Clubs of needlework, where you can do knitting, embroidery or other types of needlework.
      • Travelers’ clubs: Travelers’ clubs, where you can share impressions of your travels and plan new trips.
      • Board games clubs: Clubs of board games where you can play various board games with other players.

  5. Technologies:

    • Importance: Technologies can help you stay in touch with your family and friends, receive information and have fun.
    • Examples:
      • Social media: Social networks, such as Facebook and VKontakte, allow you to communicate with friends and family, share news and photos, and participate in interest groups.
      • Video calls: Video calls, such as Skype and Zoom, allow you to see and hear your loved ones, even if you are far from each other.
      • E-mail: Email allows you to exchange messages and files with other people.
      • Internet: The Internet provides you with access to a huge number of information, news and entertainment.
      • Mobile devices: Mobile devices, such as smartphones and tablets, allow you to stay in touch and gain access to information anywhere.

VI. Legal issues: Protection of your rights and interests

  1. Customing of a will:

    • Importance: Compilation of a will allows you to determine who will inherit your property after your death.
    • Steps:
      • Determination of property: Determine all your property, including real estate, bank accounts, investments and personal items.
      • The choice of heirs: Choose the heirs to whom you want to transfer your property.
      • The appointment of the executor of the will: Assign the executor of the will that will be responsible for the execution of your will after your death.
      • Customing of a will: Make a will with a lawyer or notary.
      • Regular review of the will: Regularly review your will to make sure that it still corresponds to your wishes.

  2. Power of attorney:

    • Importance: The power of attorney allows you to appoint a person who will make decisions on your behalf if you cannot do it yourself.
    • Types:
      • General power of attorney: A general power of attorney gives your authorized person the right to make decisions in all your affairs.
      • Special power of attorney: A special power of attorney gives your authorized person the right to make decisions only on certain issues.
      • Power of attorney for medical decisions: The power of attorney for medical decisions allows you to appoint a person who will make decisions about your medical care if you cannot do it yourself.
    • Compilation:
      • Choosing a trustee: Choose a trustee to whom you trust and who will act in your interests.
      • Drawing up a power of attorney: Make a power of attorney using a lawyer or notary.
      • Regular review of the power of attorney: Regularly review your power of attorney to make sure that it still corresponds to your wishes.

  3. Medical directives:

    • Importance: Medical directives allow you to express your wishes regarding your medical care if you cannot do it yourself.
    • Types:
      • Testament of life: A will about life allows you to abandon certain types of medical treatment if you are in the terminal stage of the disease.
      • Power of attorney for medical decisions: The power of attorney for medical decisions allows you to appoint a person who will make decisions about your medical care if you cannot do it yourself.
    • Compilation:
      • Discussion with a doctor: Discuss your wishes for your medical care with your doctor.
      • Drawing up medical directives: Make medical directives using a lawyer or notary.
      • Providing copies of medical directives: Provide copies of your medical directives to your doctor, authorized person and family members.

  4. Brick:

    • Importance: Guardianship may be necessary if you cannot take care of yourself and your property yourself.
    • Procedure:
      • Court of appeal: Appeal to the court with a statement on the establishment of guardianship.
      • Examination: Conducting a medical examination to evaluate your ability to take care of yourself.
      • The purpose of the guardian: The appointment by the court of the guardian who will be responsible for your property and your care.

  5. Protection against abuse:

    • Importance: Older people often become victims of abuse, so it is important to know how to protect themselves from deception, operation and violence.
    • Measures:

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