How to maintain health after 50

How to maintain health after 50: Complete guidance for active and long life

Part 1: Physical health – foundation of longevity

1.1 Proper nutrition: fuel for the body after 50

After 50 years, metabolism slows down, and the body requires less calories, but more nutrients. It is necessary to reconsider your food habits and focus on a balanced diet rich in vitamins, minerals, antioxidants and fiber.

• Calorie content: Reduce calorie intake by 10-20% compared to the fact that they at 30-40 years old. The exact figure depends on the level of activity, floor, weight and general health. Consultation with a nutritionist will help determine an individual need.
• Protein: Keep sufficient protein consumption (about 1 gram per kilogram of body weight) to maintain muscle mass and normal functioning of the body. Springs of protein: low -fat meat (chicken, turkey, fish), eggs, legumes, tofu, nuts and seeds.
• Fat: Focus on beneficial fats: unsaturated fats (omega-3 and omega-6 fatty acids) from fish (salmon, mackerel, herring), avocados, olive oil, nuts and seeds. Limit the consumption of saturated fats (red meat, butter) and trans fats (fast food, baking).
• Carbohydrates: Choose complex carbohydrates: whole grain products (brown rice, oatmeal, whole grain bread), vegetables and fruits. Limit the consumption of simple carbohydrates (sugar, sweets, white bread), which quickly lift blood sugar.
• Fiber: Increase fiber consumption (25-30 grams per day) to maintain the health of the digestive system, control the level of cholesterol and glucose in the blood. Sources of fiber: vegetables, fruits, legumes, whole grain products.
• Vitamins and minerals: Pay special attention to the following vitamins and minerals:
  • Vitamin D: It is important for the health of bones and the immune system. Get vitamin D from sunlight (15-20 minutes a day) and use products rich in vitamin D (oily fish, eggs, enriched products). Take additives if necessary.
  • Calcium: It is necessary for the health of bones and teeth. Get calcium from dairy products (if there is no intolerance), green leafy vegetables, enriched products. Take additives if necessary.
  • Vitamin B12: It is important for the nervous system and the formation of red blood cells. With age, the absorption of vitamin B12 may worsen, so it is recommended to use products enriched with vitamin B12, or accept additives.
  • Magnesium: Participates in hundreds of biochemical reactions in the body, including regulation of blood pressure, blood sugar and muscle function. Get magnesium from green leafy vegetables, nuts, seeds, whole grains.
  • Potassium: It is important for regulating blood pressure and maintaining heart health. Get potassium from bananas, oranges, potatoes, tomatoes, legumes.
• Water: Drink enough water (at least 8 glasses per day) to maintain hydration, normal functioning of organs and systems, as well as to prevent constipation.
• Limit consumption:
  • Salt: Excessive salt consumption can lead to an increase in blood pressure.
  • Sahar: Excessive sugar consumption can lead to weight gain, the development of type 2 diabetes and other diseases.
  • Alcohol: Moderate alcohol consumption (no more than one drink per day for women and no more than two drinks per day for men) can be acceptable, but alcohol abuse can lead to serious health problems.
  • Caffeine: Moderate caffeine consumption (no more than 400 mg per day) can be acceptable, but excessive caffeine consumption can lead to insomnia, anxiety and other problems.
• Cooking: Prefer cooking, cooking, baking or stewing instead of frying.
• Read the labels: Carefully read the labels of products to know what you eat and avoid products with a high sugar, salt and trans fat content.
• Plan your food: Plan your food in advance to avoid impulsive purchases of unhealthy food.
• Contact the nutritionist: If you have any questions or doubts about your diet, contact a nutritionist for individual advice.

1.2 Physical activity: movement – life after 50

Regular physical activity is crucial for maintaining health and activity after 50 years. It helps to maintain muscle mass, strengthen the bones, improve the cardiovascular system, control weight, reduce the risk of chronic diseases and improve mood.

• Recommendations: Strive by 150 minutes of moderate intensity of aerobic activity (fast walking, swimming, cycling) or 75 minutes of high intensity of aerobic activity (run, aerobics) per week. It is also recommended to perform strength exercises (weight lifting, exercises with its own weight) at least twice a week.
• Types of physical activity:
  • Aerobic activity: Improves cardiovascular system. Examples: walking, running, swimming, cycling, dancing.
  • Power exercises: Strengthen muscles and bones. Examples: weight lifting, exercises with its own weight (push -ups, squats, attacks), work with elastic ribbons.
  • Flexibility exercises: Improve flexibility and range of movements. Examples: stretching, yoga, pilates.
  • Exercise of equilibrium: Help to prevent falls. Examples: Standing on one leg, Tai-chi.
• Start slowly: If you are not used to physical activity, start slowly and gradually increase the intensity and duration of training.
• Choose what you like: Choose the types of physical activity that you like to make it easier to adhere to regular training.
• Turn on physical activity in your daily life: Instead of traveling on the elevator, climb the stairs. Walk on foot during a lunch break. Make stretching while watching TV.
• Make the physical activity of social: Join the interest group, play sports with friends or family.
• Consult a doctor: Before starting any new physical activity program, consult a doctor, especially if you have any chronic diseases.
• Be consistent: Try to engage in physical activity regularly, even if it is only 10-15 minutes a day.

1.3 Healthy sleep: rebooting the body after 50

With age, sleep mode is often changing. After 50 people, after 50 people, experience falling asleep, often wake up at night or feel tired in the morning. Healthy sleep is necessary to maintain physical and mental health.

• Recommendations: Strive by 7-8 hours of sleep every night.
• Create sleep mode: Go to bed and wake up at the same time every day, even on the weekend, to adjust the inner watches of the body.
• Create a relaxing atmosphere for sleeping: Make your bedroom dark, quiet and cool.
• Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin, sleep hormone.
• Contactly engage in physical activity: Regular physical activity can improve sleep, but avoid intense training before bedtime.
• Take a relaxing bath or shower before going to bed: Warm water can help relax and fall asleep.
• Try relaxation techniques: Meditation, yoga, deep breathing can help relax and fall asleep.
• Consult a doctor: If you have serious sleep problems, consult a doctor to exclude any medical reasons.

1.4 Refusal of bad habits: investment in longevity

The rejection of bad habits, such as smoking and alcohol abuse, is crucial for maintaining health and prolonging life after 50 years.

• Smoking: Smoking is one of the most harmful risk factors for health. Refusal of smoking reduces the risk of cancer, cardiovascular diseases, lung diseases and many other diseases.
• Alcohol abuse: Alcohol abuse can lead to liver diseases, cardiovascular diseases, cancer and other health problems. If you drink alcohol, do it moderately.

1.5 Regular medical examinations: Early diagnosis – Success’s key

Regular medical examinations are necessary for the identification and treatment of diseases at an early stage. After 50 years, it is recommended to undergo the following examinations:

• Measurement of blood pressure: To identify and control hypertension.
• Blood test for cholesterol: To identify and control high level of cholesterol.
• Blood test for sugar: To identify and control diabetes.
• Cancer screening: Depending on the gender and family history, screening for breast cancer (mammography), cervical cancer (papa test), prostate cancer (psa test), colon cancer (colonoscopy) and lung cancer (low-di-dose CT) can be recommended.
• Visual verification: To identify and treat glaucoma, cataracts and other eyes of the eyes.
• Checking hearing: To identify and treat hearing loss.
• Dental inspection: To maintain the health of teeth and gums.
• Skin examination: To identify and treat skin cancer.
• Vaccination: Vaccination against influenza, pneumococcal infection, encircling lichen and other diseases is recommended.

1.6 skin care: slow down aging

With age, the skin becomes more thin, dry and less elastic. Skin care can help slow down the aging process and keep the skin healthy.

• Use sunscreen: Apply sunscreen with SPF 30 or higher every day, even in cloudy weather.
• Moisturize the skin: Regularly moisturize the skin, especially after a shower or bath.
• Use soft cleansing agents: Avoid the use of hard soaps and cleansers that can dry the skin.
• Drink enough water: Hydratation is important for the health of the skin.
• Limit your stay in the sun: A long stay in the sun can accelerate the process of aging of the skin.
• Consider the possibility of using anti -aging agents: Anti -aging agents containing retinol, vitamin C and other antioxidants can help reduce wrinkles and improve skin tone.
• Consult a dermatologist: If you have any skin problems, consult a dermatologist.

Part 2: Mental and emotional health – harmony inside

2.1 maintenance of cognitive functions: We train the brain

With age, cognitive functions, such as memory, attention and speed of thinking, can worsen. Regular brain training can help maintain cognitive functions and reduce the risk of dementia.

• Learn the new: Sign up for courses, learn a new language, learn a new tool, read books, attend lectures.
• Decide puzzles: Decide crosswords, Sudoku, puzzles and other puzzles.
• Play games: Play games that require mental activity, such as chess, checkers and card games.
• Socialize: Communicate with friends and family, participate in social events, join clubs and organizations.
• Stay active: Regular physical activity is also useful for cognitive functions.
• Sleep enough: The lack of sleep can negatively affect cognitive functions.
• Eat healthy food: A healthy diet, rich in fruits, vegetables and fish, can help maintain cognitive functions.
• Manage stress: Chronic stress can negatively affect cognitive functions.

2.2 Stress management: Calm – Power

Stress is a normal part of life, but chronic stress can negatively affect physical and mental health. It is important to learn how to manage stress.

• Determine the sources of stress: Identify the factors that cause you stress.
• Develop stress strategies: Find the ways that help you relax and cope with stress, such as meditation, yoga, deep breath, nature walks, communication with friends and family, and a hobby.
• Change the situation: If possible, change the situation that causes you stress.
• Take the situation: If you cannot change the situation, try to accept it.
• Seek for help: If you cannot cope with stress yourself, seek help from a psychologist or psychotherapist.

2.3 maintenance of social ties: Together – Power

Social relations are important for mental and emotional health. After 50 years, it is important to maintain existing social ties and create new ones.

• Communicate with friends and family: Spend time with friends and family, call them, write to them, visit them.
• Join clubs and organizations: Join the clubs and organizations that correspond to your interests.
• Engage in volunteer activities: Volunteer activity can help you feel necessary and useful.
• Take part in social events: Attend social events, such as concerts, performances, exhibitions.
• Use social networks: Social networks can help you stay in touch with friends and family who live far.
• Find out the new: Training in new skills and acquaintance with new people expands the social circle.

2.4 Search for meaning and goals in life: Life is an adventure

After 50 years, many people rethink their lives and look for a new meaning and goal. It is important to find what inspires and motivates you.

• Think about what you like: What do you like to do? What are you interested in?
• Think about what you are good: What are your strengths? What do you know how to do well?
• Think about what is important to you: What values ​​are important to you? What do you want to do in life?
• Set your goals: Set the goals that inspire and motivate you.
• Help others: Help others can give the meaning and purpose of your life.
• Take work: Creativity can help you express yourself and find a new meaning in life.
• Travel: Travel can expand your horizons and give you a new experience.

2.5 Positive thinking: a view of the world with optimism

Positive thinking can improve your mental and emotional health, as well as your physical health.

• Focus on the positive aspects of life: Pay attention to what you have, and not what you lack.
• Avoid negative thoughts: Replace negative thoughts positive.
• Surround yourself with positive people: Spend time with people who support you and inspire you.
• Be grateful: Express gratitude for what you have.
• Laugh: Laughter is the best medicine.
• Meditating: Meditation can help you relax and focus on positive thoughts.

2.6 Care for your mental health: self -care is not selfish

Feel free to seek help from a specialist if you have mental health problems.

• Contact a psychologist or psychotherapist: A psychologist or a psychotherapist can help you cope with mental health problems, such as depression, anxiety, stress and injury.
• Take the medicine: In some cases, medicines can be prescribed to treat mental health problems.

Part 3: Practical tips for a healthy life after 50

3.1 Life Organization: Comfort and Security

With age, certain restrictions in physical capabilities may arise. It is important to organize your life in such a way that it is comfortable and safe.

• Eliminate the dangers of falling: Remove carpets, wires and other items that you can stumble about. Install the handrails in the bathroom and toilet.
• Improve lighting: Install sufficient lighting in all rooms.
• Use comfortable furniture: Choose furniture that is easily available and convenient to use.
• Organize storage of things: Organize storage of things so that they are easily accessible.
• Automate processes: Use automatic devices such as blankets and smart sockets.

3.2 financial planning: Confidence in the future

Financial planning is important for ensuring financial security and confidence in the future.

• Make a budget: Make a budget to know how much money you spend and how much you earn.
• Set aside the money: Try to save money for the future.
• Invest: Invest your money so that they bring income.
• Consult with a financial consultant: Consult with a financial consultant to develop a financial plan.

3.3 Legal issues: Protection of their rights

It is important to solve legal issues in order to protect your rights and interests.

• Make a will: Make a will to determine who will receive your property after your death.
• Make a power of attorney: Make a power of attorney to appoint a person who will make decisions on your behalf if you cannot do it yourself.
• Consult a lawyer: Consult a lawyer to resolve other legal issues.

3.4 travels: new impressions and emotions

Travel can enrich your life with new impressions and emotions.

• Plan your trips: Plan your trips in advance to get the best offers and avoid surprises.
• Consider your physical capabilities: Choose areas and activities that correspond to your physical capabilities.
• Insure your trip: Insure your trip in case of illness, injury or cancellation of the trip.
• Enjoy your travels: Relax and enjoy your travels.

3.5 Continuation of training: development and self -improvement

Continuation of training can help you remain active, develop and self -improve.

• Sign up for courses: Sign up for courses that correspond to your interests.
• Learn online: Learn online to expand your knowledge and skills.
• Read books: Read books to expand your horizons.
• Attend lectures: Attend lectures to find out the new one.

3.6 Technologies: Help in everyday life

Technologies can help you in everyday life, make it more comfortable and safe.

• Use smartphones and tablets: Use smartphones and tablets to communicate, obtain information and entertainment.
• Use smart houses: Use smart houses to automate processes and increase safety.
• Use medical devices: Use medical devices to control your health.

3.7 volunteering: help others and self -realization

Volunteering can give the meaning and purpose of your life, as well as help you realize.

• Find an organization that corresponds to your interests: Find an organization that is engaged in the activities that you like.
• Offer your help: Offer your help to the organization.
• Engage in volunteer activities: Take a volunteer activity to help others and self -acting.

Following these tips, you can maintain the health, activity and joy of life after 50 years. Remember that self -care is not selfishness, but an investment in your future. Be active, take care of your body and mind, and enjoy every moment of life!