Health and longevity: tips for the elderly

Health and longevity: tips for the elderly

I. Food: the basis of healthy aging

1. Balanced diet: cornerstone of health:

   • Macronutrients: proteins, fats and carbohydrates in the correct proportions. With age, the need for protein may increase to maintain muscle mass. It is recommended to include low -fat protein sources in the diet, such as fish, poultry, legumes and tofu. Useful fats contained in avocados, nuts, olive oil and fatty fish, and for the health of the heart and brain, are also important. Complex carbohydrates, such as whole grain products, vegetables and fruits, provide energy and fiber.

   • Micronutrients: vitamins and minerals for optimal functioning. Older people often experience a deficiency of vitamins D, B12 and calcium. Vitamin D is necessary for the health of bones and the immune system, B12 – for the nervous system and the formation of red blood cells, and calcium – to maintain bone density. Consider the possibility of taking additives under the supervision of a doctor. Antioxidants, such as vitamins C and E, which protect cells from damage caused by free radicals, are also important.

   • Hydratation: Water is a source of life. With age, a feeling of thirst can decrease, so it is important to deliberately maintain water balance. It is recommended to drink at least 8 glasses of water per day. Include products with a high water content in the diet, such as cucumbers, watermelon and soups.

   • Fiber: the key to healthy digestion. Fiber helps maintain the regularity of the stool, reduces cholesterol levels and regulates blood sugar. Include in the diet products rich in fiber, such as fruits, vegetables, whole grain products and legumes.

   • Restriction of processed products: health above convenience. Producted products often contain a lot of sugar, salt and harmful fats, which can adversely affect health. Try to cook food at home using fresh ingredients.

   • Portations control: moderation – the key to success. With age, metabolism slows down, so it is important to monitor the size of portions. Eat slowly and consciously to feel saturation.

   • Individual approach: the needs of everyone are unique. Consult a doctor or nutritionist to develop a power plan that meets your individual needs and health status. Consider the presence of chronic diseases, allergies and food intolerance.

2. Food supplements: when are they necessary?

   • Vitamin D: Strengthening bones and immunity. Older people often experience vitamin D, especially in the winter months. Vitamin D additives can help strengthen the bones and support the immune system.

   • Vitamin B12: Support for the nervous system. Vitamin B12 deficiency can cause fatigue, weakness and memory problems. Vitamin B12 additives can help improve cognitive functions and support the nervous system.

   • Calcium: protection against osteoporosis. Calcium is necessary to maintain bone density and prevent osteoporosis. Calcium additives can be useful, especially for women in postmenopausa.

   • Omega-3 fatty acids: health and brain health. Omega-3 fatty acids have anti-inflammatory properties and are useful for the health of the heart and brain. Omega-3 additives can help reduce the risk of cardiovascular diseases and improve cognitive functions.

   • Probiotics: intestinal health. Probiotics are useful bacteria that live in the intestines. They help maintain a healthy balance of microflora and improve digestion.

   • It is important to consult a doctor: Before taking any additives, be sure to consult a doctor to make sure that they are safe and do not interact with other medicines that you take.

3. Problems with food in old age:

   • Decrease in appetite: causes and solutions. A decrease in appetite can be caused by various factors, such as diseases, drugs, depression or social isolation. To stimulate appetite, try to eat more often in small portions, add spices and herbs to food, cook food with friends or family and seek help from a doctor if a decrease in appetite becomes a serious problem.

   • Difficulties with chewing and swallowing: adaptation of the diet. Problems with teeth, gums or swallowing can complicate food intake. In this case, it is recommended to eat soft and puree food, as well as consult with a dentist or speech therapist.

   • Medicinal interaction: effect on the absorption of nutrients. Some drugs can affect the absorption of nutrients. Discuss with the doctor the possible side effects of your drugs and methods of minimizing them.

   • Social isolation and nutrition: the influence of loneliness. Social isolation can lead to a decrease in appetite and malnutrition. Try to maintain social contacts and eat with friends or family.

II. Physical activity: movement is life

1. Advantages of physical activity for the elderly:

   • Improving physical strength and endurance. Regular physical exercises help maintain muscle mass and strength, which allows longer to remain active and independent.

   • Improving equilibrium and coordination. Equilibrium and coordination exercises help reduce the risk of falls, which are one of the main causes of injuries in the elderly.

   • Improving the health of the heart and blood vessels. Physical activity helps reduce cholesterol, blood pressure and risk of cardiovascular disease.

   • Improving cognitive functions. Physical exercises stimulate blood circulation in the brain and can help improve memory, attention and other cognitive functions.

   • Improving mood and reducing stress. Physical activity releases endorphins that have an analgesic and soothing effect.

   • Improving the quality of sleep. Regular physical exercises can help improve sleep quality and fight insomnia.

   • Prevention of chronic diseases. Physical activity helps prevent or control chronic diseases such as diabetes, osteoporosis and arthritis.

2. Types of physical activity suitable for the elderly:

   • Aerobic exercises: walking, swimming, cycling. Aerobic exercises improve the health of the heart and blood vessels, increase endurance and help burn calories.

   • Power exercises: lifting light weights, using elastic tapes. Power exercises help maintain muscle mass and strength, which allows you to remain active and independent longer.

   • Equilibrium exercises: Standing on one leg, tai-chi, yoga. Equilibrium exercises help reduce the risk of falls.

   • Flexibility exercises: stretching, yoga. Flexibility exercises help improve joint mobility and reduce the risk of injuries.

3. Physical activity recommendations:

   • Consultation with a doctor: Before starting to engage in physical exercises, be sure to consult a doctor, especially if you have any chronic diseases.

   • Gradual increase in load: Start with small loads and gradually increase them as your physical shape improves.

   • Regularity: Try to engage in physical exercises for at least 30 minutes a day, most days a week.

   • Variety: Include various types of exercises in your physical activity to use all muscle groups.

   • Safety: Was in a safe place and use the right technique for performing exercises to avoid injuries.

   • Pleasure: Choose the types of physical activity that you like to make it easier for you to adhere to the program.

4. Overcoming barriers to physical activity:

   • Pain: adaptation of exercises. If your joints or muscles hurt, try to engage in exercises with a low shock load, such as swimming or walking.

   • Fatigue: short breaks, time of day. If you feel fatigue, take short breaks during classes or do at that time of the day when you have more energy.

   • Fear of falls: classes in the group, the use of supports. If you are afraid to fall, engage in a group or use supports such as a chair or a wall.

   • Lack of motivation: setting goals, searching for a partner. To remain motivated, set realistic goals and deal with a friend or family member.

III. Cognitive health: maintaining an acute mind

1. The importance of cognitive stimulation in old age:

   • Improving memory and attention. Cognitive stimulation helps strengthen the connections between nerve cells in the brain, which can improve memory and attention.

   • Reducing the risk of dementia. Studies show that regular cognitive stimulation can help reduce the risk of dementia, such as Alzheimer’s disease.

   • Maintaining independence. Good cognitive functions allow older people to remain independent longer and cope with everyday tasks on their own.

   • Improving the quality of life. Cognitive stimulation can help older people remain active, interested and satisfied with their lives.

2. Cognitive stimulation methods:

   • Reading: books, newspapers, magazines. Reading helps to train the brain, improve memory and expand the vocabulary.

   • Letter: maintaining a diary, writing letters. The letter helps to organize thoughts, improve memory and develop creative abilities.

   • Solving crosswords and puzzles. Unraveling crosswords and puzzles helps to train the brain, improve memory and attention.

   • The study of new languages. The study of new languages is a great way to stimulate the brain and improve cognitive functions.

   • Playing musical instruments. A game of musical instruments helps to train the brain, improve memory and coordination.

   • Participation in social events: clubs, circles, volunteering. Social activity helps stimulate the brain, improve mood and reduce the risk of social isolation.

   • Games for the brain: chess, checkers, card games. Games for the brain help to train logical thinking, memory and attention.

   • Using technologies: computer games, applications for the brain. Modern technologies offer many opportunities for cognitive stimulation, such as computer games and applications for the brain.

3. Tips for maintaining cognitive health:

   • Continue to study the new throughout your life. The more you learn, the stronger your brain becomes.

   • Be socially active. Social activity helps stimulate the brain and improve mood.

   • Physical exercises regularly. Physical exercises stimulate blood circulation in the brain and can help improve cognitive functions.

   • Adhere to a healthy diet. Healthy nutrition provides the brain with the necessary nutrients for optimal functioning.

   • Domest. Sleep is necessary for consolidating memory and restoration of the brain.

   • Manage stress. Chronic stress can adversely affect cognitive functions.

4. Early signs of a decrease in cognitive functions:

   • Forgetfulness: names, dates, events. For forgetfulness is one of the most common signs of a decrease in cognitive functions.

   • Difficulties with concentration. Difficulties with concentration can complicate the fulfillment of everyday tasks.

   • Speech problems: Difficulties with the selection of words. Speech problems can be a sign of a decrease in cognitive functions.

   • Disorientation: in time and space. Disorientation in time and space can be a serious sign of a decrease in cognitive functions.

   • Changes in mood and behavior. Changes in mood and behavior, such as irritability, apathy or depression, can be a sign of a decrease in cognitive functions.

   • Consult a doctor: If you notice any of these signs, be sure to consult a doctor for examination. Early diagnosis and treatment can help slow down the progression of cognitive impairment.

IV. Mental health: emotional well -being

1. The importance of mental health in old age:

   • Improving the quality of life. Good mental health allows older people to remain active, interested and satisfied with their lives.

   • Maintaining independence. Good mental health helps older people to remain independent longer and to cope with everyday tasks on their own.

   • Improving physical health. Mental and physical health are closely related to each other. Good mental health can help improve physical health and vice versa.

   • Reducing the risk of dementia. Studies show that depression and anxiety can increase the risk of dementia.

2. Common problems with mental health in the elderly:

   • Depression: causes, symptoms, treatment. Depression is one of the most common mental disorders in the elderly. It can be caused by various factors, such as the loss of loved ones, chronic diseases, social insulation or medicine. Symptoms of depression may include a sense of sadness, fatigue, loss of interest in life, problems with sleep and appetite. Treatment of depression may include psychotherapy, medicine or their combination.

   • Anxiety: causes, symptoms, treatment. Anxiety is also a common mental disorder in the elderly. It can be caused by various factors, such as the fear of falls, financial problems, health problems or social insulation. Symptoms of anxiety can include a sense of anxiety, nervousness, rapid heartbeat, sweating and sleeping problems. Treatment of anxiety may include psychotherapy, medicine or their combination.

   • Loneliness and social isolation: influence on mental health. Loneliness and social isolation can adversely affect the mental health of older people. They can lead to depression, anxiety, a decrease in cognitive functions and a deterioration in physical health.

   • Loss of loved ones: grief and adaptation. The loss of loved ones is one of the most severe experiences in life. Woe can cause severe emotional suffering, such as sadness, anger, guilt and anxiety. It is important to give yourself time on the mountain and seek support for friends, family or specialists.

3. Tips for maintaining mental health:

   • Maintain social contacts. Communicate with friends, family and other people who are dear to you.

   • Do your favorite thing. Find a hobby or a lesson that brings you pleasure.

   • Help others. Volunteering or help to other people can improve your mood and give you a sense of goal.

   • Take care of your physical health. Do regular physical exercises, adhere to a healthy diet and get enough sleep.

   • Manage stress. Find the ways to relax and relieve stress, such as meditation, yoga or nature walks.

   • Turn for help if you need it. Do not be afraid to seek help from a doctor, psychologist or other specialists if you experience mental health problems.

4. Resources to support the mental health of the elderly:

   • General practitioners. General practitioners can help diagnose and treat many mental health problems.

   • Psychologists and psychotherapists. Psychologists and psychotherapists can help you cope with mental health problems using psychotherapy.

   • Social workers. Social workers can help you find resources and support in your community.

   • Hot lines of mental health. Hot mental health lines offer confidential support and information for people experiencing mental health problems.

   • Support groups. Support groups offer the opportunity to communicate with other people who experience similar problems.

V. Healthy sleep: restoration and regeneration

1. The importance of healthy sleep in old age:

   • Improving physical health. Sleep is necessary for the restoration and regeneration of the body. It helps to strengthen the immune system, reduce the risk of cardiovascular diseases and maintain healthy weight.

   • Improving cognitive functions. Sleep is necessary for the consolidation of memory and learning. The lack of sleep can lead to problems with memory, attention and concentration.

   • Improving mental health. Dream plays an important role in regulating mood. The lack of sleep can lead to depression, anxiety and irritability.

   • Reducing the risk of falls. The lack of sleep can lead to problems with equilibrium and coordination, which increases the risk of falls.

2. Common sleep problems in the elderly:

   • Insomnia: causes, symptoms, treatment. Insomnia is one of the most common sleep disorders in the elderly. It can be caused by various factors, such as chronic diseases, medicines, stress or a change in the regime of the day. Symptoms of insomnia may include difficulties with falling asleep, frequent awakening at night and a feeling of fatigue in the morning. Treatment of insomnia may include cognitive-behavioral therapy for insomnia (KPT), medicine or their combination.

   • Restless legs syndrome: causes, symptoms, treatment. Restless legs syndrome (SBN) is a neurological disorder that causes unpleasant sensations in the legs and an irresistible desire to move them. Symphs of SBN usually intensify at rest, especially in the evening and at night. Treatment of SBN can include medicines, a change in lifestyle and the use of relaxation techniques.

   • Apnee in a dream: causes, symptoms, treatment. Apnee in a dream is a sleep disorder in which a person stops breathing for short periods of time during sleep. In a dream, apnea can lead to snoring, daytime drowsiness, headaches and increased risk of cardiovascular diseases. Treatment of apnea in a dream may include using a CPAP apparatus, surgery or a change in lifestyle.

   • Change in the regime of the day: impact on sleep. With age, the daily routine may change. Many elderly people begin to go to bed earlier and previously wake up. This change in the regime of the day can affect the quality of sleep.

3. Sleep advice:

   • Observe the daily routine. Lie down and get up at the same time every day, even on weekends.

   • Create a calm atmosphere for sleeping. Make sure your bedroom is dark, quiet and cool.

   • Avoid caffeine and alcohol before bedtime. Caffeine and alcohol can disrupt sleep.

   • Physical exercises regularly. Physical exercises can help improve sleep, but avoid intensive training before going to bed.

   • Relax before going to bed. Read the book, listen to music or take a warm bath.

   • Avoid using electronic devices before bedtime. Light from electronic devices can suppress the production of melatonin, hormone, which regulates sleep.

   • Consult a doctor if you have sleep problems. If you experience sleep problems, be sure to consult a doctor for examination.

VI. Falls prevention: security first of all

1. Why the prevention of falls is important for the elderly:

   • High risk of injuries. The falls are one of the main causes of injuries in older people, such as bone fractures, dislocations and concussions.

   • Decrease in independence. Falls can lead to a decrease in independence and the need for outside help.

   • Fear of falls. Fear of falls can lead to restriction of activity and social isolation.

   • Mortality. Falls can be the cause of death in the elderly.

2. Risk factors of falls:

   • Age. With age, the risk of falls increases.

   • Problems with vision. Vision problems can complicate orientation in space and increase the risk of falls.

   • Hearing problems. Hearing problems can complicate the determination of the location of sounds and increase the risk of falls.

   • Problems with equilibrium. Problems with equilibrium can increase the risk of falls.

   • Muscle weakness. Muscle weakness can complicate maintaining balance and increase the risk of falls.

   • Chronic diseases. Some chronic diseases, such as arthritis, diabetes and Parkinson’s disease, can increase the risk of falls.

   • Medicines. Some drugs can cause dizziness, drowsiness and other side effects that increase the risk of falls.

   • Home environment. Dangerous conditions in the house, such as slippery floors, bad light and lack of handrails, can increase the risk of falls.

3. Downs prevention tips:

   • Check your vision and hearing regularly.

   • Do physical exercises to strengthen muscles and improve balance.

   • Consult a doctor about the drugs you take.

   • Make your house safe. Eliminate dangerous conditions, such as slippery floors, bad light and lack of handrails.

   • Use auxiliary tools if you need them.

   • Wear comfortable and stable shoes.

   • Be careful when walking on an uneven surface.

   • Beware of ice and snow.

   • Use the phone to call help if you fell.

4. Improving the home environment to prevent falls:

   • Install the handrails in the bathroom and toilet.

   • Install good lighting throughout the house.

   • Remove the carpets that can slide.

   • Set the non -slip coating on the floor in the bathroom and in the kitchen.

   • Remove the wires and other items that can cause stumbling.

   • Keep all the necessary things at hand so that you do not have to stretch or bend.

VII. Regular medical examinations: Early identification of problems

1. The importance of regular medical examinations in old age:

   • Early detection of diseases. Regular medical examinations allow you to identify diseases in the early stages when it is easier to treat them.

   • Prevention of diseases. Regular medical examinations include screening for various diseases, such as cancer, diabetes and cardiovascular diseases.

   • Control of chronic diseases. Regular medical examinations allow you to control chronic diseases and prevent their progression.

   • Vaccination. Regular medical examinations include vaccination from various diseases, such as flu, pneumonia and girdle lichen.

   • Discussion of health issues. Regular medical examinations make it possible to discuss health issues with a doctor and get tips to maintain a healthy lifestyle.

2. Recommended medical examinations and screening for the elderly:

   • General inspection. The general examination includes the measurement of blood pressure, pulse, temperature and weight.

   • Blood and urine test. A blood and urine test can help detect various diseases, such as diabetes, kidney diseases and liver disease.

   • Electrocardiogram (ECG). ECG helps to identify heart disease.

   • Chest x -ray. The chest x -ray helps to identify lung diseases.

   • Screening on cancer. Cancer screening may include mammography (for women), colonoscopy (for men and women), screening for prostate cancer (for men) and screening for lung cancer (for men and women with high risk).

   • Screening for diabetes. Diabetes screening includes a measurement of blood sugar levels.

   • Screening for osteoporosis. Osteoporosis screening includes a measurement of bone density.

   • Frequency for depression. Depression screening may include filling out a questionnaire or a conversation with a doctor.

   • Inspection of the eyes. Inspection of the eyes helps to identify eye diseases, such as glaucoma, cataracts and macular degeneration.

   • Hearing examination. Hearing examination helps to identify hearing problems.

   • Dental examination. A dental examination helps to identify problems with teeth and gums.

3. Vaccination for the elderly:

   • Vaccination against influenza. The flu vaccination is recommended for all older people every year.

   • Vaccination against pneumococcal infection. Vaccination against pneumococcal infection is recommended for all older people.

   • Vaccination against enclosing lichen. Vaccination against encircling lichen is recommended for all older people.

   • Vaccination against tetanus, diphtheria and pertussis (TDAP). Vaccination against tetanus, diphtheria and pertussis (TDAP) is recommended for all adults, including older people.

4. Preparation for a medical examination:

   • Write down all the questions that you want to ask a doctor.

   • Bring a list of all the drugs that you take, including doses and frequency of administration.

   • Bring the results of previous medical examinations and tests.

   • Bring a list of your allergies.

   • Be prepared to tell the doctor about your history of the disease and the medical history of your family.

   • Be prepared to tell the doctor about your symptoms and complaints.

   • Take a friend or family member with you, if you want.

VIII. Social activity: to remain involved

1. The importance of social activity in old age:

   • Improving mental health. Social activity helps improve mood, reduce the risk of depression and anxiety and increase self -esteem.

   • Improving cognitive functions. Social activity helps stimulate the brain and improve memory, attention and other cognitive functions.

   • Improving physical health. Social activity can help strengthen the immune system, reduce the risk of cardiovascular diseases and extend life.

   • Reducing the risk of social isolation and loneliness. Social activity helps to avoid social isolation and loneliness, which can adversely affect mental and physical health.

   • A sense of goal and significance. Social activity can give a sense of goal and significance in life.

2. Types of social activity for the elderly:

   • Visiting social clubs and circles. Social clubs and circles offer the opportunity to communicate with other people with similar interests.

   • Volunteering. Volunteering is a great way to help other people and feel useful.

   • Participation in religious events. Participation in religious events can give a sense of community and spiritual support.

   • Spending time with family and friends. Holding time with family and friends is one of the simplest and most pleasant ways to remain socially active.

   • Participation in educational programs. Participation in educational programs helps to expand knowledge and skills and get acquainted with new people.

   • Travel and travel. Travel and travel is a great way to see the world and get acquainted with new cultures.

   • Participation in political life. Participation in political life makes it possible to express their point of view and influence decision -making.

   • Visiting cultural events. A visit to cultural events, such as concerts, exhibitions and performances, helps to expand the horizons and get new impressions.

3. Overcoming barriers to social activity:

   • Financial problems: free events. If you have financial problems, look for free or inexpensive events and programs.

   • Health problems: Adaptation. If you have health problems, choose events that correspond to your physical capabilities.

   • Transport problems: public transport, volunteers. If you have problems with transport, use public transport, ask for help from friends or family or contact volunteers.

   • Fear of new people: gradual participation. If you are afraid to get acquainted with new people, start with small groups or events.

   • Lack of information: Search for opportunities. Look for information about social events and programs in your area.

4. Using technologies to maintain social ties:

   • Social networks: Facebook, Twitter. Social networks allow you to stay in touch with friends and family, share news and photos.

   • Videos: Skype, Zoom. Video calls allow you to see and hear your loved ones, even if they are far away.

   • E-mail. Email allows you to communicate with friends and family, send letters and photos.

   • Online games. Online games allow you to play with other people from around the world.

   • Online courses. Online courses allow you to learn new things without leaving home.

IX. Management of chronic diseases: Life with comfort

1. The importance of controlling chronic diseases in old age:

   • Improving the quality of life. Management of chronic diseases helps reduce symptoms, improve physical functioning and increase self -esteem.

   • Prevention of complications. Management of chronic diseases helps to prevent serious complications, such as heart attack, stroke and renal failure.

   • Extension of life. Management of chronic diseases can help prolong life.

   • Reducing the cost of medical care. Management of chronic diseases can help reduce the cost of medical care by preventing complications and hospitalizations.

2. Common chronic diseases in the elderly:

   • Cardiovascular diseases. Cardiovascular diseases are one of the main causes of death in the elderly.

   • Diabetes. Diabetes is a chronic disease in which the body cannot use glucose correctly.

   • Arthritis. Arthritis is a disease of the joints, which causes pain, stiffness and swelling.

   • Osteoporosis. Osteoporosis is a disease of bones, which makes the bones fragile and prone to fractures.

   • Chronic obstructive lung disease (COPD). Cobble is a disease of the lungs that causes difficulty breathing.

   • Alzheimer’s disease. Alzheimer’s disease is a progressive brain disease, which leads to loss of memory, thinking and speech.

   • Parkinson’s disease. With