Health after 40: Secrets of youth and energy

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Health after 40: Secrets of youth and energy

Section 1: Hormonal changes and their effect on the body

  1. 1 Testosterone in men: reduction and consequences. A decrease in testosterone levels in men after 40 years is a natural physiological process, known as Andropausa or late hypogonadism. This process occurs gradually, in contrast to a sharp fall in estrogen in women during menopause. A decrease in testosterone can begin after 30 years, but it becomes most noticeable after 40-45 years. The average decrease is about 1% per year after 30.

    • 1.1.1 Factors affecting testosterone levels: Genetics, lifestyle, nutrition, level of physical activity, the presence of chronic diseases (diabetes, obesity, cardiovascular diseases), alcohol and smoking, stress, taking certain drugs (for example, corticosteroids).

    • 1.1.2 Symptoms of low level of testosterone: Decrease in libido (sexual attraction), erectile dysfunction, decrease in muscle mass and strength, increased fat mass, fatigue, energy reduction, mood deterioration (depression, irritability), reducing cognitive functions (problems with memory and concentration), deterioration of hair quality, hair loss, increase in the thoracic glands (gynecomastia), reducing density of density bones (osteoporosis). It is important to note that the severity of symptoms can vary in different men.

    • 1.1.3 Diagnosis of testosterone deficiency: The diagnosis is made on the basis of an anamnesis (description of symptoms), physical examination and blood test for the level of general and free testosterone. Additionally, tests for luteinizing hormone (LH), follicle-stimulating hormone (FSH), prolactin, estradiol, globulin connecting sex hormones (GSPG), as well as a general blood test, biochemical blood test, analysis for prostate specific antigen (PSA) to exclude other diseases can be prescribed. A blood test is recommended to be taken in the morning, since the level of testosterone is the highest at this time of day.

    • 1.1.4 Treatment Testosterone Deficit: Treatment depends on the cause and severity of testosterone deficiency. In some cases, it is enough to change the lifestyle: to establish nutrition, increase physical activity, reduce stress, abandon bad habits. In other cases, hormone replacement therapy (ZGT) of testosterone may be required. ZGT can be prescribed in the form of injections, gels, plasters or tablets. It is important to remember that the ZGT has contraindications and side effects, so the doctor should take a decision on its appointment on the basis of the results of the examination and risk assessment and benefit. Contraindications to the zgt are prostate cancer, breast cancer, severe liver and kidney diseases, thromboembolic diseases.

    • 1.1.5 Alternative methods of increasing testosterone: Alternative methods include the use of food additives (for example, D-asparaginic acid, tribulus, zinc, magnesium, vitamin D), herbal preparations (for example, long-leaf euricoma extract), as well as a change in the diet and lifestyle. However, the effectiveness of these methods has not been scientifically proven and requires further research. Before using any food additives or herbal preparations, you need to consult a doctor.

    • 1.1.6 The effect of testosterone on general health: Testosterone plays an important role in maintaining the health of men. It affects the muscle mass and strength, bone density, energy level, libido, erectile function, mood, cognitive functions, cardiovascular system and metabolism. Testosterone deficiency can lead to the development of various diseases, such as osteoporosis, type 2 diabetes, cardiovascular diseases and depression.

  2. 2 Estrogen in women: perimenopause and menopause. Perimenopausa is a transitional period preceding menopause, which is characterized by a gradual decrease in the level of estrogen and other ovarian hormones. This period can last several years and usually begins at the age of 40-50 years. Menopause is a cessation of menstruation, which occurs after 12 months of lack of menstruation. The average age of menopause is 51 years.

    • 1.2.1 Factors affecting the age of menopause: Genetics, lifestyle, smoking, body mass index (BMI), race, ethnicity, transactions on ovaries or uterus, chemotherapy, radiation therapy.

    • 1.2.2 Symptoms of perimenopause and menopause: Irregular menstruation, tides, night sweating, insomnia, dryness of vagina, decrease in libido, rapid urination, urinary incontinence, mood changes (irritability, anxiety, depression), reducing cognitive functions (problems with memory and concentration), increasing weight, hair loss, joint pain, osteoporosis. The severity of symptoms can vary in different women.

    • 1.2.3 Diagnosis of perimenopause and menopause: The diagnosis is made on the basis of an anamnesis (description of symptoms) and the lack of menstruation for 12 months. In some cases, blood tests for follicle -stimulating hormone (FSH) and estradiol can be prescribed. However, the FSH level can be unstable during the period of perimenopause, so the analysis is not always informative.

    • 1.2.4 Treatment of symptoms of perimenopause and menopause: Treatment is aimed at alleviating the symptoms and improving the quality of life. Treatment options include:

      • 1.2.4.1 Hormone replacement therapy (ZGT): ZGT is the most effective method of treating tides, night sweating and dry vaginal. ZGT can be assigned in the form of tablets, plasters, gels, sprays or vaginal creams. The ZGT has contraindications and side effects, so the doctor should make a decision on its appointment on the basis of the results of the examination and risk assessment and benefit. Contraindications to HRT are breast cancer, uterine cancer, thromboembolic diseases, and serious liver diseases.

      • 1.2.4.2 Non -hormonal treatment methods: Non -hormonal methods include:

        • 1.2.4.2.1 Selective inhibitors of the reverse capture of serotonin (SIOOS) and selective inhibitors of the reverse capture of serotonin and norepinephrine (SIOSSN): Used to treat depression and anxiety, and can also help reduce tides.

        • 1.2.4.2.2 Gabapine: It is used to treat tides and night sweating.

        • 1.2.4.2.3 Clonidine: Used to treat the tides.

        • 1.2.4.2.4 Vaginal lubricants and humidifiers: Used to relieve dry vagina.

        • 1.2.4.2.5 Phytoestrogens: Plant compounds that have a weak estrogen effect. Contained in soy, red clover, Lena. The effectiveness of phytoestrogens in the treatment of symptoms of menopause is not scientifically proven.

        • 1.2.4.2.6 Life change change: Includes: rejection of smoking, reducing the use of alcohol and caffeine, regular physical exercises, healthy nutrition, sufficient sleep, stress management.

    • 1.2.5 The influence of estrogens on general health: Estrogens play an important role in maintaining women’s health. They affect the reproductive system, bone tissue, cardiovascular system, brain and skin. A decrease in estrogen levels during menopause can lead to the development of various diseases, such as osteoporosis, cardiovascular diseases, dementia and atrophy of the urogenital tract.

  3. 3 Melatonin and cortisol: the role in aging and how to manage them. Melatonin and cortisol are hormones that play an important role in the regulation of circadian rhythms, sleep, stress and general health. With age, the level of melatonin is reduced, and the level of cortisol may increase, which can lead to various health problems.

    • 1.3.1 Melatonin: Melatonin is a hormone that is produced by the pineal gland in the brain. It regulates circus rhythms (biological clock) and promotes falling asleep. The level of melatonin begins to increase in the evening and reaches the peak at night, and then decreases in the morning. With age, the level of melatonin decreases, which can lead to insomnia and other sleep disturbances.

      • 1.3.1.1 Factors affecting the level of melatonin: Age, exposure to light (especially blue light from the screens of electronic devices), stress, smoking, alcohol use, taking some drugs.

      • 1.3.1.2 How to increase the level of melatonin:

        • 1.3.1.2.1 Create a dark and quiet environment in the bedroom: Use dense curtains or a sleep mask to reduce light exposure.

        • 1.3.1.2.2 Avoid using electronic devices before bedtime: Blue light from the screens suppresses the production of melatonin.

        • 1.3.1.2.3 Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.

        • 1.3.1.2.4 Take additives with melatonin: Melatonin is available in the form of tablets, capsules, sprays and liquid shapes. The dosage of melatonin should be selected by the doctor.

        • 1.3.1.2.5 Consume products containing a tripophane: Triptofan is an amino acid that is the predecessor of melatonin. Contained in turkey, milk, nuts, seeds.

    • 1.3.2 Cortisol: Cortisol is a hormone that is produced by the adrenal glands. It plays an important role in the regulation of stress, immune system, metabolism and blood pressure. The level of cortisol is usually the highest in the morning and decreases during the day. Chronic stress can lead to an increase in the level of cortisol, which can negatively affect health.

      • 1.3.2.1 Factors affecting the level of cortisol: Stress, lack of sleep, chronic diseases, taking certain drugs.

      • 1.3.2.2 How to reduce cortisol level:

        • 1.3.2.2.1 Stress management: Use relaxation methods such as meditation, yoga, tai-chi, breathing exercises.

        • 1.3.2.2.2 Sufficient sleep: Sleep 7-8 hours a day.

        • 1.3.2.2.3 Regular physical exercises: Moderate physical exercises can help reduce the level of cortisol.

        • 1.3.2.2.4 Healthy nutrition: Avoid the use of processed products, sugar and caffeine.

        • 1.3.2.2.5 Communication with loved ones: Support for friends and family can help reduce stress.

        • 1.3.2.2.6 Spend time in nature: Staying in nature can help reduce the level of cortisol and improve mood.

    • 1.3.3 The relationship of melatonin and cortisol: Melatonin and cortisol interact with each other. The high level of cortisol can suppress the production of melatonin, and the low level of melatonin can increase the level of cortisol. Maintaining the balance of melatonin and cortisol is important for health and longevity.

Section 2: Nutrition as the basis of health and energy

  1. 1 Macro- and micronutrients: the needs of the body after 40. After 40 years, metabolism slows down, and the body begins to experience other needs for nutrients. It is necessary to adjust the diet in order to provide the body with the necessary macro- and micronutrients to maintain health and energy.

    • 2.1.1 Macronutrients:

      • 2.1.1.1 Squirrels: It is necessary to maintain muscle mass, immune system and restoration of tissues. The recommended daily protein consumption rate after 40 years is 0.8-1 g per kg of body weight. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds.

      • 2.1.1.2 Carbohydrates: Are the main source of energy for the body. Preference should be given to complex carbohydrates such as whole grain products, vegetables and fruits. It is recommended to limit the consumption of simple carbohydrates such as sugar, sweets and processed products.

      • 2.1.1.3 Fat: It is necessary for the health of the brain, nervous system and hormonal balance. Preference should be given to useful fats, such as monoen -saturated and polyunsaturated fats. Sources of healthy fats: olive oil, avocados, nuts, seeds, fat fish. It is recommended to limit the consumption of saturated and trans fats, which are found in red meat, processed foods and fried foods.

    • 2.1.2 Micronutrients:

      • 2.1.2.1 Vitamin D: It is necessary for the health of bones, the immune system and the prevention of various diseases. Many people experience vitamin D, especially in winter. It is recommended to take additives with vitamin D, especially after 40 years.

      • 2.1.2.2 Calcium: It is necessary for the health of bones and teeth. Recommended daily calcium consumption after 40 years is 1000 mg. Sources of calcium: dairy products, green leafy vegetables, broccoli, almonds.

      • 2.1.2.3 Magnesium: It is necessary for the health of muscles, the nervous system and the cardiovascular system. Many people experience magnesium deficiency. Sources of magnesium: green leafy vegetables, nuts, seeds, avocados, legumes.

      • 2.1.2.4 Potassium: It is necessary for the health of the cardiovascular system and the regulation of blood pressure. Sources of potassium: bananas, avocados, sweet potatoes, spinach.

      • 2.1.2.5 Vitamin B12: It is necessary for the health of the nervous system and the formation of red blood cells. With age, the absorption of vitamin B12 worsens, so it is recommended to take additives with vitamin B12.

      • 2.1.2.6 Omega-3 fatty acids: It is necessary for the health of the brain, the cardiovascular system and a decrease in inflammation. Sources of omega-3 fatty acids: fatty fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.

      • 2.1.2.7 Antioxidants: Protect the cells of the body from damage by free radicals. Sources of antioxidants: fruits, vegetables, berries, green tea.

  2. 2 Water: meaning for metabolism and energy. Water plays an important role in all processes in the body, including metabolism, digestion, blood circulation and regulation of body temperature. After 40 years, it is important to use a sufficient amount of water to maintain health and energy.

    • 2.2.1 The advantages of using a sufficient amount of water:

      • 2.2.1.1 Improving metabolism: Water helps to accelerate metabolism and burn calories.

      • 2.2.1.2 Increase in energy: Dehydration can lead to fatigue and reduction of energy.

      • 2.2.1.3 Improving digestion: Water helps prevent constipation and other digestive problems.

      • 2.2.1.4 Skin health: Water helps to maintain the skin moisturized and elastic.

      • 2.2.1.5 Weight control: Eating water before meals can help reduce appetite and control weight.

    • 2.2.2 How much water you need to drink per day: It is recommended to drink at least 8 glasses of water per day. The need for water can increase depending on the level of physical activity, climate and health status.

    • 2.2.3 How to increase water consumption:

      • 2.2.3.1 Carry a bottle of water with you: This will help you drink water during the day.

      • 2.2.3.2 Eat water before meals: This will help you reduce your appetite.

      • 2.2.3.3 Consume fruits and vegetables with a high water content: Watermelon, cucumber, celery contain a lot of water.

      • 2.2.3.4 Add fruits and herbs to the water: Lemon, cucumber, mint can add taste to water and make it more attractive.

      • 2.2.3.5 Drink water instead of sweet drinks: Sloks, soda and other sweet drinks contain many calories and sugar.

  3. 3 The role of fiber in digestion and weight control. Fiber is undigested dietary fiber, which are found in plant foods. Fiber plays an important role in digestion, weight control and health.

    • 2.3.1 Advantages of fiber use:

      • 2.3.1.1 Improving digestion: Fiber helps prevent constipation and other digestive problems.

      • 2.3.1.2 Weight control: Fiber helps to feel fed longer, which can help control appetite and weight.

      • 2.3.1.3 Close -to -level decrease in cholesterol: Fiber helps to reduce blood cholesterol.

      • 2.3.1.4 Regulation of blood sugar: Fiber helps regulate blood sugar and prevent sugar.

      • 2.3.1.5 Prevention of colon cancer: Fiber helps prevent colon cancer.

    • 2.3.2 How much fiber should be used per day: It is recommended to use 25-30 grams of fiber per day.

    • 2.3.3 Sources of fiber:

      • 2.3.3.1 Whole grain products: Bread made of whole grain flour, oatmeal, brown rice, Kinoa.

      • 2.3.3.2 Vegetables: Broccoli, carrots, Brussels cabbage, spinach.

      • 2.3.3.3 Fruits: Apples, pears, bananas, berries.

      • 2.3.3.4 Legumes: Lentils, beans, peas.

      • 2.3.3.5 Nuts and seeds: Almonds, walnuts, linen seed, chia seeds.

    • 2.3.4 How to increase fiber consumption:

      • 2.3.4.1 Include whole grain products in each meal: For example, there is oatmeal for breakfast, whole -grain flour bread for lunch and brown rice for dinner.

      • 2.3.4.2 Add vegetables to each meal: For example, add spinach to a smoothie, carrots to salad and broccoli in soup.

      • 2.3.4.3 Small fruits and nuts: Instead of sweets and cookies, snack with an apple and a handful of almonds.

      • 2.3.4.4 Add fiber to baking: You can add oat bran or linen seed to the dough for pies and cookies.

      • 2.3.4.5 Gradually increase fiber consumption: To avoid discomfort in the abdomen, it is necessary to gradually increase the consumption of fiber.

  4. 4 Reducing sugar consumption and processed products. Sugar and treated foods contain many calories, sugar and harmful fats, but few nutrients. The use of a large amount of sugar and processed products can lead to weight gain, type 2 diabetes, cardiovascular diseases and other health problems. After 40 years, it is especially important to reduce sugar and processed products to maintain health and energy.

    • 2.4.1 Sugar harm:

      • 2.4.1.1 Weight gain: Sugar contains a lot of calories and does not saturate, which can lead to overeating and weight gain.

      • 2.4.1.2 Type 2 diabetes: The use of a large amount of sugar can lead to the development of type 2 diabetes.

      • 2.4.1.3 Cardiovascular diseases: The use of a large amount of sugar can increase the level of cholesterol and triglycerides in the blood, which increases the risk of developing cardiovascular diseases.

      • 2.4.1.4 Inflammation: Eating a large amount of sugar can cause inflammation in the body.

      • 2.4.1.5 Skin aging: The use of a large amount of sugar can accelerate skin aging.

    • 2.4.2 The harm of processed products:

      • 2.4.2.1 High content of salt, sugar and harmful fats: Producted products often contain a lot of salt, sugar and harmful fats, but few nutrients.

      • 2.4.2.2 Low fiber content: Processed products often contain little fiber, which can lead to digestive problems.

      • 2.4.2.3 Contain artificial additives: Processed products often contain artificial additives, such as preservatives, dyes and flavors.

      • 2.4.2.4 They can cause dependence: Processed products often contain ingredients that can cause addiction.

    • 2.4.3 How to reduce sugar consumption:

      • 2.4.3.1 Read products of products: Pay attention to the content of sugar in products.

      • 2.4.3.2 Limit the use of sweet drinks: Juices, soda and other sweet drinks contain a lot of sugar.

      • 2.4.3.3 Use natural sweeteners: Honey, stevia, maple syrup are more healthy alternatives to sugar.

      • 2.4.3.4 Prepare food at home: This allows you to control the ingredients and the sugar content in food.

      • 2.4.3.5 Reduce the amount of sugar in recipes: You can reduce the amount of sugar in recipes by 25-50%.

    • 2.4.4 How to reduce the consumption of processed products:

      • 2.4.4.1 Prepare food at home: This allows you to control the ingredients and the content of salt, sugar and harmful fats in food.

      • 2.4.4.2 Buy fresh products: Buy fresh fruits, vegetables, meat and fish instead of processed products.

      • 2.4.4.3 Read products of products: Pay attention to the content of salt, sugar and harmful fats in products.

      • 2.4.4.4 Avoid products with a long list of ingredients: The longer the list of ingredients, the greater the likelihood that the product is processed.

      • 2.4.4.5 Plan food in advance: This will help to avoid the temptation to buy processed products when you are hungry.

  5. 5 The principles of the Mediterranean diet: Heart of the heart and brain. The Mediterranean diet is a power style based on the traditional cuisine of the Mediterranean countries. The Mediterranean diet is rich in fruits, vegetables, whole grain products, legumes, nuts, seeds, olive oil and fish. It also includes moderate use of dairy products, poultry and eggs, and limited use of red meat. The Mediterranean diet is associated with improving the health of the heart, brain and general health.

    • 2.5.1 The basic principles of the Mediterranean diet:

      • 2.5.1.1 The use of a large number of fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber. It is recommended to use at least 5 portions of fruits and vegetables per day.

      • 2.5.1.2 Using olive oil as the main source of fat: Olive oil is rich in mono -saturated fats that are useful for the health of the heart.

      • 2.5.1.3 The use of whole grains: All -grain products are rich in fiber, which is useful for digestion and weight control.

      • 2.5.1.4 Bob use: Legumes are rich in protein, fiber and micronutrients.

      • 2.5.1.5 Nuts and seeds use: Nuts and seeds are rich in useful fats, protein, fiber and micronutrients.

      • 2.5.1.6 Moderate use of dairy products: Dairy products contain calcium and protein. It is recommended to consume dairy products with low fat.

      • 2.5.1.7 Eating fish and seafood: Fish and seafood are rich in omega-3 fatty acids, which are useful for the health of the heart and brain. It is recommended to eat fish and seafood at least twice a week.

      • 2.5.1.8 Moderate use of birds and eggs: Bird and eggs contain protein.

      • 2.5.1.9 Limited use of red meat: Red meat should be consumed in moderate quantities, no more than 1-2 times a week.

      • 2.5.1.10 The use of wine in moderate quantities (optional): Red wine contains antioxidants that are useful for the health of the heart. It is recommended to consume no more than 1-2 glasses of wine per day.

    • 2.5.2 Advantages of the Mediterranean diet:

      • 2.5.2.1 Improving the health of the heart: The Mediterranean diet helps reduce the level of cholesterol and triglycerides in the blood, which reduces the risk of developing cardiovascular diseases.

      • 2.5.2.2 Improving brain health: The Mediterranean diet helps to improve cognitive functions and reduce the risk of dementia.

      • 2.5.2.3 Reducing the risk of diabetes of type 2: The Mediterranean diet helps regulate blood sugar and reduce the risk of type 2 diabetes.

      • 2.5.2.4 Weight control: The Mediterranean diet helps to control appetite and weight.

      • 2.5.2.5 Reduction of risk of cancer development: The Mediterranean diet helps reduce the risk of developing some types of cancer.

Section 3: Physical activity to maintain youth and energy

  1. 1 Aerobic loads: benefits for the cardiovascular system. Aerobic loads are physical exercises that increase heart rate and breathing. Aerobic loads are useful for the cardiovascular system, since they strengthen the heart and blood vessels, reduce blood pressure and blood cholesterol.

    • 3.1.1 Types of aerobic loads:

      • 3.1.1.1 Walking: Walking is the simplest and most affordable type of aerobic load. To achieve health benefits, it is recommended to walk at least 30 minutes a day.

      • 3.1.1.2 Running: Running is a more intense type of aerobic load than walking. Running helps to strengthen the heart and blood vessels, burn calories and improve mood.

      • 3.1.1.3 Swimming: Swimming is an excellent type of aerobic load that does not have a load on the joints. Swimming helps strengthen the heart and blood vessels, burn calories and improve flexibility.

      • 3.1.1.4 Cycling: Cycling is a good type of aerobic load that helps strengthen the heart and blood vessels, burn calories and improve the strength of the legs.

      • 3.1.1.5 Dancing: Dancing is a cheerful and effective type of aerobic load that helps strengthen the heart and blood vessels, burn calories and improve coordination.

      • 3.1.1.6 Aerobics: Aerobics is a type of aerobic load that includes various exercises to the music. Aerobics helps strengthen the heart and blood vessels, burn calories and improve flexibility.

    • 3.1.2 The benefits of aerobic loads for the cardiovascular system:

      • 3.1.2.1 Strengthening the heart: Aerobic loads strengthen the heart and make it more effective in pumping blood.

      • 3.1.2.2 Reduced blood pressure: Aerobic loads help reduce blood pressure.

      • 3.1.2.3 Close -to -level decrease in cholesterol: Aerobic loads help reduce blood cholesterol.

      • 3.1.2.4 Improving blood circulation: Aerobic loads help improve blood circulation in the entire body.

      • 3.1.2.5 Reduction of risk of developing cardiovascular diseases: Aerobic loads help reduce the risk of developing cardiovascular diseases, such as coronary heart disease, stroke and heart failure.

    • 3.1.3 Recommendations on aerobic loads:

      • 3.1.3.1 ** It is recommended to engage in aerobic

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