Health in 60: Secrets of longevity

Health in 60: Secrets of longevity

1. Reflecting age: 60 – new beginning

The traditional perception of 60 years as the start of the sunset of life is outdated. Modern studies demonstrate that this is rather a new chapter, a period for deepening into interests, strengthening health and enjoying accumulated experience. This stage of life is characterized by a unique opportunity to rethink priorities, discard unnecessary and focus on actions that bring joy and support health. It is important to accept the concept of active aging, where the emphasis is on maintaining physical and cognitive activity, social involvement and emotional well -being.

1.1 Psychological restructuring:

• Getting rid of negative stereotypes: Public ideas about aging are often distorted and negative. It is important to consciously fight these stereotypes and replace them with positive attitudes. Studies show that people with a positive attitude to aging live longer and have the best health.
• Acceptance of age: The adoption of age -related changes is a key factor in psychological well -being. Resistance to the natural aging process leads to stress and dissatisfaction. Focus on the opportunities that this age opens, and not on losses.
• Search for a new meaning: With the retirement or a change in the working schedule, many have a need for a new sense of life. Volunteering, mastering a new hobby, travel, mentoring – all this can fill life with new content and a sense of goal.
• Development of awareness: Mindfulness practices help to cope with stress, improve concentration and increase the general sense of well -being. Meditation, yoga, qigong – effective tools for the development of awareness.

1.2 Social activity:

• Maintaining social ties: Isolation and loneliness have a negative effect on health. Regular communication with friends, family, participation in social groups and events are important factors of longevity.
• Volunteering: Assistance to others brings satisfaction and a feeling of usefulness. Volunteering also helps to expand the circle of communication and maintain social activity.
• Participation in interest clubs: A joint occupation of the favorite business with like -minded people is a great way to maintain social activity and acquire new knowledge and skills.
• Using social networks: Online platforms can be a useful tool for maintaining communication with friends and family, especially if they live far. However, it is important to use social networks moderately and avoid excessive time spent on the Internet.

2. Food: Health foundation after 60

Food plays a key role in maintaining health and longevity at any age, but especially important after 60 years. With age, metabolism slows down, the needs for nutrients change, and the risk of developing various diseases increases. A properly balanced diet rich in nutrients and antioxidants will help strengthen immunity, support cognitive functions, protect against chronic diseases and improve the overall quality of life.

2.1 Basic principles of nutrition:

• Full diet: The diet should include all the necessary nutrients: proteins, fats, carbohydrates, vitamins and minerals.
• Variety of products: The use of various products provides the intake of a wide range of nutrients.
• Moderation: It is important to observe moderation in food and avoid overeating.
• Regularity: You should eat regularly, in small portions, 5-6 times a day.
• A sufficient amount of liquid: Maintaining water balance is an important health factor. It is recommended to drink at least 1.5-2 liters of water per day.

2.2 Key products:

• Vegetables and fruits: We are rich in vitamins, minerals, antioxidants and fiber. It is recommended to consume at least 5 servings of vegetables and fruits per day. Choose bright and diverse colors to provide a wide range of nutrients.
• Whole grain products: The source of fiber, vitamins of group B and minerals. Replace refined grain products (white bread, pasta) with whole grain (brown rice, oatmeal, whole grain bread).
• Protein: It is necessary to maintain muscle mass and overall health. Sources of protein: low -fat meat, fish, poultry, eggs, legumes, tofu, nuts and seeds.
• Useful fats: It is necessary for the health of the brain, heart and blood vessels. Sources of healthy fats: olive oil, avocados, nuts, seeds, fatty fish (salmon, sardines, mackerel).
• Dairy products: The source of calcium and vitamin D necessary for the health of bones. Choose low -fat dairy products or alternatives on a plant -based, enriched with calcium and vitamin D.

2.3 restrictions and exceptions:

• Processed products: Avoid or limit the use of processed products containing a large amount of sugar, salt and saturated fats.
• Sahar: Excessive sugar is associated with an increased risk of diabetes, cardiovascular diseases and other health problems.
• Salt: Excessive consumption of salt increases blood pressure and increases the risk of cardiovascular diseases.
• Saturated and trans fats: Contained in fatty meat, fried foods, pastries and margarine. The use of saturated and trans fats increases the level of cholesterol in the blood and increases the risk of cardiovascular diseases.
• Alcohol: Alcohol consumption should be limited. No more than one drink per day for women and no more than two drinks per day for men is recommended.

2.4 Nutritions:

Before taking any food additives, you need to consult a doctor. Some additives can be useful for maintaining health after 60 years, but it is important to choose the right additives and observe the recommended dosage.

• Vitamin D: It is important for the health of bones, immune system and general health. Most people experience vitamin D, especially in the winter months.
• Calcium: It is necessary for the health of bones.
• Vitamin B12: It is important for the health of the nervous system and hematopoiesis. With age, the assimilation of vitamin B12 worsens, so the additive may be required.
• Omega-3 fatty acids: Useful for the health of the heart, brain and joints. Contained in fatty fish and some vegetable oils.
• Probiotics: Useful for the health of the intestine.

3. Physical activity: movement – life

Regular physical activity is one of the most important factors for maintaining health and longevity at any age, but especially after 60 years. Physical activity helps strengthen muscles and bones, improve the cardiovascular system, support cognitive functions, reduce the risk of chronic diseases and improve the overall quality of life.

3.1 types of physical activity:

• Aerobic exercises: Improve the cardiovascular system and increase endurance. Examples: walking, swimming, cycling, dancing.
• Power exercises: Strengthen muscles and bones. Examples: exercises with dumbbells, exercises with your own weight (push -ups, squats), exercises on simulators.
• Flexibility exercises: Improve joint mobility and reduce the risk of injuries. Examples: stretching, yoga, pilates.
• Exercise of equilibrium: Reduce the risk of falls. Examples: Tai-chi, yoga, exercises on one leg.

3.2 Recommendations on physical activity:

• Aerobic exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week.
• Power exercises: At least twice a week, working on all the main muscle groups.
• Flexibility exercises: At least twice a week.
• Exercise of equilibrium: Several times a week, especially if there is a risk of falls.

3.3 Start of classes:

• Consult a doctor: Before starting physical activity, you need to consult a doctor to make sure that you have no contraindications.
• Start gradually: Start with small loads and gradually increase them.
• Choose classes that you like: If you like what you do, it will be easier for you to adhere to the training mode.
• Listen to your body: Do not overdo it and give yourself time to restore.
• Do with friends or group: This will help you maintain motivation and enjoy classes.

3.4 Special exercises:

• For joints: Roting movements of joints, swinging arms and legs, stretching exercises.
• For the spine: Tilts, turns, twisting, exercises for strengthening the muscles of the back and abdomen.
• To improve blood circulation: Walking, swimming, cycling, leg exercises.

4. Cognitive health: we maintain brain activity

Cognitive health is the ability to think, study, remember and reason. With age, cognitive functions can worsen, but this can be avoided or slowed down with various measures. Maintaining cognitive health is an important factor in longevity and quality of life.

4.1 Brain stimulation:

• Reading: Reading books, newspapers, magazines is a great way to stimulate the brain and expand the horizons.
• Study of the new: The development of a new language, musical instrument, computer program – all this requires the active work of the brain and contributes to the development of new neural connections.
• Puzzles and games: Solving crosswords, sodoku, chess, checkers – train memory, logical thinking and concentration.
• Creativity: Drawing, modeling, knitting, sewing – develop imagination, fine motor skills and cognitive functions.
• Trips: Acquaintance with new cultures, languages, attractions – stimulates the brain and expands the horizons.

4.2 Social activity:

• Communication with friends and family: Regular communication with loved ones is an important cognitive health factor.
• Participation in social groups and events: Communication with like -minded people, participation in discussions, visiting cultural events – stimulate the brain and maintain social activity.
• Volunteering: Help others requires active brain function and contributes to social involvement.

4.3 Healthy lifestyle:

• Proper nutrition: A diet rich in antioxidants, vitamins and minerals is necessary for brain health.
• Regular physical activity: Physical activity improves blood circulation in the brain and promotes its normal operation.
• Sufficient sleep: The lack of sleep negatively affects cognitive functions.
• Stress management: Chronic stress can damage the brain. It is important to learn how to cope with stress using various methods such as meditation, yoga, and walking in nature.
• Refusal of smoking and restriction of alcohol use: Smoking and excessive alcohol consumption negatively affect cognitive functions.

4.4 medical examinations:

• Regular medical examinations: It is important to regularly undergo medical examinations in order to identify and treat diseases that can affect cognitive functions, such as high blood pressure, diabetes and depression.
• Consultation with a doctor when problems with memory or thinking appear: If you notice in your own or your loved ones problems with memory, thinking or concentration, you must consult a doctor for diagnosis and treatment.

5. Stress management: the key to emotional well -being

Stress is a natural reaction of the body to various stimuli. However, chronic stress can negatively affect physical and mental health, especially after 60 years. Stress management is an important factor in longevity and quality of life.

5.1 Sources of stress:

• Financial problems: Lack of funds, debts, anxiety about the future.
• Health problems: Chronic diseases, pain, limitation of mobility.
• Loss of loved ones: The death of the spouse, relatives, friends.
• Loneliness and social isolation: Lack of communication, lack of support.
• Family problems: Conflicts with children, grandchildren, other relatives.
• Changes in life: Retirement, moving, changing lifestyle.

5.2 Stress management methods:

• Physical activity: Regular sports, walking in the fresh air, dancing – help reduce stress and improve mood.
• Meditation and awareness: Practices of meditation and awareness help to relax, focus on the present moment and reduce anxiety.
• Respiratory exercises: Deep breathing, abdominal breathing – help relieve tension and calm the nervous system.
• Relaxation of muscles: Progressive muscle relaxation – helps to relax tense muscles and relieve stress.
• Hobbies and hobbies: The lesson to your favorite thing – helps to distract from problems and enjoy.
• Communication with friends and family: Support for loved ones is an important factor in stress reduction.
• Time in nature: Walks in the forest, park, by the sea – help to relax and improve the mood.
• Creativity: Drawing, modeling, knitting, sewing – help to express their emotions and reduce stress.
• Diary maintenance: Record of your thoughts and feelings – helps to understand problems and reduce stress.
• Professional help: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

5.3 Positive thinking:

• Replacing negative thoughts with positive: Try to notice and replace negative thoughts with more positive and realistic.
• Focus on the good: Focus on the positive aspects of your life and thank you for what you have.
• Optimism: Believe in the best and expect positive results.
• Humor: Laughter is a great medicine for stress.
• Self -suffering: Be kind to yourself and goodbye mistakes.

6. Prevention of diseases: health care – investment in the future

After 60 years, the risk of developing various diseases increases. Prevention of diseases is an important factor in maintaining health and longevity.

6.1 Regular medical examinations:

• A visit to the therapist: At least once a year for a general inspection and assessment of the state of health.
• Measurement of blood pressure: Regularly control blood pressure and take measures to normalize it.
• Blood test for cholesterol: Regularly control the level of cholesterol in the blood and take measures to normalize it.
• Blood test for sugar: Regularly control the blood sugar and take measures to prevent diabetes.
• Cancer screening: Pass the breast cancer (mammography), cervical cancer (papa test), colon cancer (colonoscopy), prostate cancer (PSA test) in accordance with the doctor’s recommendations.
• Vaccination: Make flu, pneumococcal infection, tetanus and other diseases in accordance with the doctor’s recommendations.
• Inspection at the dentist: Visit the dentist at least twice a year for the prevention and treatment of dental diseases and gums.
• Inspection at an ophthalmologist: Visit an ophthalmologist at least once a year to check vision and identify eye diseases.
• Inspection by a dermatologist: Regularly inspect the skin for changes that can be signs of skin cancer.
• Dencitometry: Complete densitometry to assess the density of bones and prevent osteoporosis.

6.2 Healthy lifestyle:

• Proper nutrition: A balanced diet rich in nutrients and antioxidants.
• Regular physical activity: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week.
• Refusal of smoking: Smoking is a risk factor for many diseases, including cancer, cardiovascular diseases and lung diseases.
• Moderate alcohol consumption: Limit alcohol use.
• Maintaining a healthy weight: Excess weight increases the risk of developing many diseases.
• Sufficient sleep: The lack of sleep negatively affects health.
• Stress management: Chronic stress can damage health.

6.3 Prevention of falls:

• Exercise of equilibrium: Improve balance and reduce the risk of falls.
• Elimination of dangers in the house: Remove carpets, wires and other items that you can stumble about.
• Good lighting: Provide good lighting in the house, especially at night.
• Wearing suitable shoes: Wear comfortable shoes with non -slip soles.
• Using auxiliary means: Use a cane or walker if it is difficult for you to maintain balance.
• Regular vision examinations: Visual problems can increase the risk of falls.

7. Dream: The basis of recovery and health

Sleep is an important physiological process necessary to restore the body and maintain health. With age, the quality of sleep can deteriorate, which negatively affects physical and mental health.

7.1 Snow problems:

• Insomnia: Difficulties with falling asleep, maintaining sleep or early awakening.
• Restless legs syndrome: Unpleasant sensations in the legs that make you move.
• Apnee in a dream: Stop breathing in a dream.
• Frequent night awakening: Awakening due to pain, urination or other reasons.
• Superficial sleep: A dream that does not bring enough rest.

7.2 Sleep hygiene:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Comfortable sleeping: Dark, quiet and cool room.
• Convenient bed and pillow: Choose a mattress and a pillow that support the correct position of the body.
• Limiting the use of caffeine and alcohol: Avoid the use of caffeine and alcohol before bedtime.
• Restriction on the use of electronic devices before bedtime: Blue light emitted by electronic devices can disturb a dream.
• Regular physical activity: Physical activity can improve sleep, but avoid intense training before going to bed.
• Relaxing rituals before bedtime: Take a warm bath, read the book, listen to music.

7.3 medical care:

• Consult a doctor: If you have problems with sleep, consult a doctor for diagnosis and treatment.
• Snowstocks: Take sleeping pills only as prescribed by a doctor and strictly follow the instructions.
• Cognitive-behavioral therapy: An effective method of treating insomnia.

8. Financial health: calmness and confidence in the future

Financial health is a state of financial stability and confidence in the future. Financial problems can be a source of stress and negatively affect health.

8.1 Finance planning:

• Budget compilation: Make a budget to track your income and expenses.
• Expending planning: Plan your expenses for the future, given the inflation and possible unforeseen expenses.
• Access: Create savings in case of unforeseen expenses and to ensure a decent life in retirement.
• Investment: Invest your savings to increase your capital.
• Insurance: Insure your property and health to protect yourself from financial losses in case of unforeseen circumstances.
• Consultation with a financial consultant: Contact the financial consultant to receive professional assistance in planning finance.

8.2 sources of income:

• Pension: Get a pension from the state or private pension fund.
• Saving: Use your savings to cover expenses.
• Investment: Get an income from your investment.
• Work: Continue to work for a part -time day or engage in freelance, if possible.
• Property rental: Rent your property.
• State help: Get state assistance if you have the right to it.

8.3 Control of expenses:

• Reducing unnecessary expenses: Determine and reduce unnecessary expenses.
• Search for profitable offers: Look for profitable offers and discounts.
• Energy savings: Save energy to reduce utility bills.
• Cooking at home: Cooking at home is cheaper than food in restaurants.
• Using public transport: The use of public transport is cheaper than owning a car.

9. Spiritual health: inner world and harmony

Spiritual health is a sense of meaning and purpose in life, a connection with something more than yourself. Spiritual health can improve physical and mental health, as well as help to cope with stress and life difficulties.

9.1 practices to maintain spiritual health:

• Meditation: Meditation helps to calm the mind, focus on the present moment and find inner peace.
• Prayer: Prayer helps to feel in touch with God or Higher Power.
• Visiting religious services: Visiting religious services helps to strengthen faith and feel belonging to the community.
• Reading spiritual literature: Reading spiritual literature helps to find wisdom and inspiration.
• Street in nature: Staying in nature helps to feel a connection with the world and find inner peace.
• Volunteering: Help to others helps to feel the meaning and goal in life.
• Creativity: Creativity helps to express their feelings and thoughts and find inner harmony.
• Practice of gratitude: Focus on what you are grateful in your life.
• Reflections on the meaning of life: Think about your values, goals and dreams.

9.2 importance of forgiveness:

• Forgiveness of oneself: Goodbye yourself for errors and imperfections.
• Forgiveness of others: Farewell to others for resentment and pain caused.
• Liberation from Obid: Liberation from grievances helps to find inner peace and harmony.

10. Adaptation of the house: creating a comfortable and safe environment

Adaptation of the house is an important aspect of maintaining health and safety after 60 years. Minor changes can significantly improve the quality of life and reduce the risk of injuries.

10.1 improvements for security:

• Installation of handrails: Set the handrails in the bathroom, toilet and on the stairs to prevent falling.
• Non -slip coating: Use non -slip coating in the bathroom and shower.
• Good lighting: Provide good lighting in all rooms, especially in corridors and on the stairs.
• Elimination of dangers: Remove carpets, wires and other items that you can stumble about.
• Installation of smoke and carbon monoxide sensors: Install smoke and carbon monoxide sensors and regularly check their performance.
• Storage of drugs in a safe place: Keep medicines in a safe place inaccessible to children and pets.

10.2 Improvements for comfort:

• Convenient furniture: Choose comfortable furniture that supports the correct body position.
• Ergonomic workplace: Organize an ergonomic workplace if you work at home.
• Automation: Use automatic systems to control lighting, heating and other functions of the house.
• Easy access to the necessary things: Place the necessary things in easily accessible places.
• Creating a cozy atmosphere: Create a cozy atmosphere in the house using flowers, plants, paintings and other decor items.

10.3 Technologies for help:

• Fall warning systems: Use the system notification systems that will cause assistance if necessary.
• Health monitoring systems: Use health monitoring systems to track your condition and transmit data to a doctor.
• Smart home devices: Use smart home devices to manage various functions of the house and get help.

This expanded content is a comprehensive resource for maintaining health and longevity after 60 years. Please consult with qualified medical specialists to obtain individual health tips.