How to stay healthy and active after 50: Specialists’ advice

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How to stay healthy and active after 50: Specialists’ advice

I. Food: Health and Longevity foundation

A. Macronutrients: balance and priorities

  1. Protein: building material and energy source

    a. The importance of protein for the elderly: After 50 years, natural loss of muscle mass (sarcopenia) occurs. Sufficient protein consumption is critical of maintaining and restoring muscles, bones and immune systems. Protein promotes saturation, helping to control weight and preventing overeating. The lack of protein can lead to weakness, fatigue, a decrease in immunity and a slowdown in wound healing.

    b. Protein consumption recommendations: The general recommendation for adults is 0.8 grams of protein per kilogram of body weight per day. However, studies show that people over 50 years old may need more protein, about 1.0-1.2 grams per kilogram of body weight per day, especially with physical activity or the presence of chronic diseases. For example, a person weighing 70 kg should consume 70-84 grams of protein per day.

    c. Springs of protein:

    i. Animal protein:

    • Low -fat meat: Chicken, turkey, lean beef, pork. Contains a complete set of amino acids necessary for the body.
    • Fish and seafood: Salmon, tuna, sardines, shrimp, mussels. The omega-3 fatty acids are rich, which are beneficial for the health of the heart and brain.
    • Eggs: A great source of protein and nutrients, including vitamins and minerals.
    • Dairy products: Milk, yogurt, cottage cheese, cheese. Provide calcium necessary for the health of bones. Choose low fat foods.

    ii. Plant protein:

    • Legumes: Beans, lentils, chickpeas, peas. An excellent source of protein and fiber, promoting the saturation and improvement of digestion.
    • Tofu and other soy products: Wealthy with protein and isoflavones, which can have a positive effect on the hormonal balance.
    • Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds. Contain protein, healthy fats and fiber. Use moderately, as they are high -calorie.
    • Quinoa: Krupa, rich in protein, fiber and trace elements.

    d. Protein consumption tips:

    • Add protein to each meal. For example, eat eggs for breakfast, add chicken or fish to lunch, and legumes or tofu in dinner.
    • Use protein cocktails or bars as a snack, especially after training.
    • Include in the diet products rich in protein, such as yogurt, cottage cheese and nuts.
    • Experiment with recipes to make protein dishes more attractive.

  2. Carbohydrates: Energy for activity and brain

    a. The importance of carbohydrates: Carbohydrates are the main source of energy for the body, especially for the brain and muscles. They are necessary to maintain physical activity, cognitive functions and general health. However, it is important to choose the right carbohydrates.

    b. Complex carbohydrates vs. Simple carbohydrates:

    i. Complex carbohydrates:

    • Definition: Complex carbohydrates are slowly digested, providing the body with stable energy and preventing sharp leaps for blood sugar. They are also rich in fiber, which helps to saturate and improve digestion.
    • Sources: Whole grain products (brown rice, oatmeal, whole grain bread), vegetables, fruits, legumes.
    • Advantages:
      • Maintaining a stable level of energy.
      • Improving digestion.
      • Reducing the risk of diabetes of type 2.
      • Weight control.

    ii. Simple carbohydrates:

    • Definition: Simple carbohydrates quickly digest, causing a sharp jump in blood sugar. They are found in processed products, sugar and some fruits.
    • Sources: White bread, white rice, sweets, carbonated drinks, fruit juices.
    • Flaws:
      • They cause sharp jumps in blood sugar, which can lead to fatigue and irritability.
      • Contribute to weight gain.
      • Increase the risk of type 2 diabetes.
      • Do not contain nutrients.

    c. Recommendations on carbohydrate consumption:

    • Give preference to complex carbohydrates.
    • Limit the consumption of simple carbohydrates, especially added sugar.
    • Read the labels of products to control the sugar content.
    • Choose whole grain products instead of processed.
    • Increase the consumption of vegetables and fruits.

  3. Fat: necessary for the health of hormones and brain

    a. The importance of fat: Fats are necessary for the health of the brain, hormonal balance, the absorption of vitamins and maintaining the health of the skin and hair. However, it is important to choose the right fats and consume them in moderation.

    b. Useful fats vs. Harmful fats:

    i. Useful fats:

    • Unsaturated fats:
      • Mononasized fats: Olive oil, avocados, nuts (almonds, cashew). Useful for the health of the heart.
      • Paul -Eathed out fats: Omega-3 and omega-6 fatty acids. Contained in fish (salmon, tuna, sardines), flax seeds, walnuts. Important to the health of the brain, heart and immune system.
    • Advantages:
      • Reduce blood cholesterol.
      • Improve heart health.
      • Support for brain health.
      • Reduce inflammation.

    ii. Harmful fats:

    • Saturated fats: Red meat, butter, cheese, palm oil. Use in moderate quantities.
    • Transjir’s: Margarine, fried products, baking. Avoid the use of trans fats, as they increase blood cholesterol and increase the risk of cardiovascular diseases.
    • Flaws:
      • Increase blood cholesterol.
      • Increase the risk of developing cardiovascular diseases.
      • Contribute to weight gain.

    c. Fat consumption recommendations:

    • Give preference to useful fats.
    • Limit the consumption of saturated fats.
    • Avoid the use of trans fats.
    • Use olive oil for cooking.
    • Include fish, nuts and seeds in the diet.

B. Micronutrients: vitamins and minerals for optimal functioning

  1. Calcium: strong bones and teeth

    a. The importance of calcium: Calcium is necessary for the health of bones and teeth, as well as for the normal functioning of muscles, nerves and heart. With age, bones become more fragile, so sufficient calcium consumption is especially important for the prevention of osteoporosis.

    b. Calcium consumption recommendations: The recommended daily dose of calcium for people over 50 is 1200 mg.

    c. Calcium sources:

    • Dairy products: Milk, yogurt, cottage cheese, cheese.
    • Dark green vegetables: Broccoli, spinach, cabbage.
    • Fish with bones: Sardins, canned salmon.
    • Enriched products: Vegetable milk, juice, flakes.
    • TOF (with calcium): Check the label to make sure that the tofu is enriched with calcium.

    d. Calcium factors affecting the assimilation:

    • Vitamin D: It is necessary for the absorption of calcium.
    • Physical activity: Stimulates the strengthening of bones.
    • Caffeine and salt: They can increase calcium elimination from the body.

    e. Calcium additives: If you do not get enough calcium from food, consult your doctor about the possibility of taking additives.

  2. Vitamin D: Calcium assimilation and immune system

    a. The importance of vitamin D: Vitamin D is necessary for the absorption of calcium, maintaining the health of bones, the immune system and muscles. He can also play a role in the prevention of some chronic diseases.

    b. Recommendations on the consumption of vitamin D: The recommended daily dose of vitamin D for people over 50 is 600-800 IU (international units).

    c. Sources of vitamin D:

    • Sunlight: The body produces vitamin D under the influence of sunlight. However, the amount of vitamin D, which is produced, depends on the time of year, time of day, breadth of terrain, skin color and the use of sunscreen.
    • Fat fish: Salmon, tuna, sardines.
    • Egg yolks:
    • Enriched products: Milk, juice, flakes.
    • Vitamin D supplements: Especially important in the winter season or for people with limited access to sunlight.

    d. Vitamin D deficiency: Vitamin D deficiency can lead to osteoporosis, muscle weakness, increased risk of falling and impairment of immunity. Consult a doctor about the possibility of checking the level of vitamin D in the blood.

  3. Vitamin B12: Nervous system and blood

    a. The importance of vitamin B12: Vitamin B12 is necessary for the health of the nervous system, hematopoiesis and formation of DNA. With age, the body’s ability to absorb vitamin B12 is reduced from food, so sufficient consumption of vitamin B12 is especially important for the elderly.

    b. Recommendations for vitamin B12 consumption: The recommended daily dose of vitamin B12 for adults is 2.4 μg.

    c. Sources of vitamin B12:

    • Animal products: Meat, fish, eggs, dairy products.
    • Enriched products: Flakes, vegetable milk.
    • Vitamin B12 additives: It can be necessary for people who adhere to a vegetarian or vegan diet, as well as for people with problems of assimilation of vitamin B12.

    d. Vitamin B12 deficiency: Vitamin B12 deficiency can lead to anemia, fatigue, weakness, numbness and tingling in the limbs, memory problems and cognitive functions. Consult a doctor about the possibility of checking the level of vitamin B12 in the blood.

  4. Potassium: blood pressure regulation

    a. Potassium importance: Potassium is necessary to regulate blood pressure, maintain the health of the heart and muscles.

    b. Potassium consumption recommendations: The recommended daily potassium dose for adults is 4700 mg.

    c. Sources of potassium:

    • Fruits and vegetables: Banans, oranges, potatoes, sweet potatoes, spinach, tomatoes.
    • Legumes: Beans, lentils.
    • Dairy products: Milk, yogurt.

    d. Potassium deficiency: Potassium deficiency can lead to increased blood pressure, muscle weakness, constipation and arrhythmias.

  5. Magnesium: muscle function and nervous system

    a. Magnesium importance: Magnesium is involved in more than 300 biochemical reactions in the body, including muscle function, nervous system, regulation of blood pressure and blood sugar.

    b. Magnesium consumption recommendations: The recommended daily dose of magnesium for men over 50 is 420 mg, for women over 50 – 320 mg.

    c. Sources of magnesium:

    • Dark green vegetables: Spinach, broccoli.
    • Nuts and seeds: Almonds, cashew, pumpkin seeds.
    • Legumes: Beans, lentils.
    • Whole grain products: Brown rice, oatmeal.

    d. Magnesium deficiency: Magnesium deficiency can lead to muscle cramps, fatigue, increased blood pressure and arrhythmias.

C. Water: the basis of life and hydration

  1. The importance of water: Water is necessary for all vital functions of the body, including regulation of body temperature, transportation of nutrients, removal of waste and maintaining skin health.

  2. Signs of dehydration: Thirst, dry mouth, dizziness, fatigue, dark urine.

  3. Water consumption recommendations: The general recommendation is to drink at least 8 glasses of water per day. However, the need for water can vary depending on the level of physical activity, climate and health status.

  4. Tips for increasing water consumption:

    • Wearing a bottle of water with you and drink during the day.
    • Drink water before, during and after physical activity.
    • Eat fruits and vegetables with a high water content, such as watermelon, cucumbers and salad.
    • Install reminders on the phone to drink water.
    • Replace carbonated drinks and juices with water or herbal tea.

D. Practical advice on compiling a healthy diet

  1. Plan your food meals: Plan the menu in advance for a week to avoid spontaneous decisions and unhealthy snacks.

  2. Prepare at home: Cooking at home allows you to control the ingredients and sizes of portions.

  3. Read the labels of products: Pay attention to the content of sugar, salt, fats and calories.

  4. Do not miss breakfast: Breakfast helps to launch metabolism and provides the body with energy for the whole day.

  5. Eat consciously: Do not rush while eating, enjoy each piece and pay attention to saturation signals.

  6. Limit the consumption of processed products: Processed products often contain a lot of sugar, salt, fats and few nutrients.

  7. Include a variety of products in the diet: Use fruits, vegetables, whole grain products, legumes, nuts, seeds, lean meat, fish and dairy products.

  8. Do not be afraid to experiment: Try new recipes and products to make your diet more interesting and useful.

II. Physical activity: the key to maintaining strength, flexibility and energy

A. Types of physical activity and their advantages

  1. Aerobic exercises (cardio): Heart of heart and blood vessels

    a. Advantages of aerobic exercises: Aerobic exercises strengthen the cardiovascular system, improve blood circulation, reduce the risk of developing cardiovascular diseases, type 2 diabetes and some types of cancer. They also help to control weight, improve mood and sleep.

    b. Types of aerobic exercises:

    • Walking: The easiest and most affordable type of aerobic exercises. Start with short walks and gradually increase the duration and intensity.
    • Running: A more intense type of aerobic exercise. Start by running a corps and gradually increase speed and duration.
    • Swimming: A great option for people with joint problems, since water reduces the load on the joints.
    • Bicycle: Cycling strengthens the legs and cardiovascular system.
    • Dancing: A fun and effective way to improve physical shape and coordination.
    • Aerobics: Group aerobics under the guidance of an instructor.

    c. Recommendations on aerobic exercises: It is recommended to engage in aerobic exercises of medium intensity of at least 150 minutes a week, or high intensity of at least 75 minutes a week. You can divide this time into several short training within a week.

    d. Tips for the beginning of aerobic training:

    • Start small and gradually increase the intensity and duration of training.
    • Choose the type of aerobic exercise that you like.
    • Engage in the company of friends or relatives to maintain motivation.
    • Listen to your body and take breaks when necessary.
    • Consult a doctor before starting new workouts, especially if you have any chronic diseases.

  2. Power training: Strengthening muscles and bones

    a. Advantages of strength training: Strength training strengthen muscles and bones, improve metabolism, help control weight, reduce the risk of falling and improves the overall physical form.

    b. Types of strength training:

    • Exercises with your own weight: Push -ups, squats, attacks, bar.
    • Exercises with dumbbells: Rise of dumbbells on biceps, bench press lying, the craving of dumbbells to the belt.
    • Exercises on simulators: Bearing legs, thrust of the upper block, extension of the legs.
    • Exercises with elastic ribbons: Resistance ribbons provide additional load during exercises.

    c. Recommendations for strength training: It is recommended to engage in strength training at least twice a week, working out all the main muscle groups (legs, back, chest, shoulders, arms).

    d. Tips for the beginning of strength training:

    • Start with exercises with your own weight or light dumbbells.
    • Focus on the correct technique of performing exercises.
    • Gradually increase the weight and number of repetitions.
    • Take breaks between approaches.
    • Consult a trainer to develop a training program suitable for your level of physical training.

  3. Flexibility and stretching exercises: maintaining joint mobility

    a. Advantages of flexibility and stretching exercises: Flexibility and stretching exercises improve joint mobility, reduce the risk of injuries, improve blood circulation and relieve muscle tension.

    b. Types of flexibility and stretching exercises:

    • Static stretching: Hold the stretched position for 15-30 seconds.
    • Dynamic stretching: Performing controlled movements in the full range.
    • Yoga: A set of exercises, including stretching, strength exercises and breathing techniques.
    • Pilates: A system of exercises aimed at strengthening the muscles of the bark, improving posture and flexibility.

    c. Recommendations on flexibility and stretching exercises: It is recommended to do flexibility and stretching daily or at least three times a week.

    d. Tips for performing flexibility and stretching exercises:

    • Warm up before performing flexibility and stretching exercises.
    • Stretch slowly and smoothly.
    • Do not allow pain.
    • Breathe deeply and evenly.

  4. Equilibrium exercises: Prevention of falls

    a. Advantages of equilibrium exercises: Equilibrium exercises improve coordination, strengthen the muscles of the legs and bark, reduce the risk of falls and improve overall stability.

    b. Types of balance exercises:

    • Standing on one leg: Hold the balance on one leg for 30 seconds.
    • Walking in a straight line: Walk in a straight line, putting the heel of one leg in front of the fingers of another.
    • Tai-you: Chinese martial art, including slow, smooth movements that improve balance and coordination.
    • Yoga: Many yoga poses require balance and coordination.

    c. Recommendations for equilibrium exercises: It is recommended to do equilibrium exercises daily or at least three times a week.

    d. Tips for performing balance exercises:

    • Start with simple exercises and gradually move on to more complicated.
    • Use support, if necessary.
    • Engage in a safe place where you cannot fall.

B. How to make an individual training program

  1. Physical training rating: Before starting training, evaluate your level of physical training. This will help you choose exercises that are suitable for your level.

  2. Accounting for health status: Consider any chronic diseases or health restrictions. Consult a doctor before starting new workouts.

  3. Definition of goals: Define your goals. Do you want to improve heart health, strengthen muscles, reduce weight, or just feel better?

  4. The choice of exercises: Choose the exercises that you like and which correspond to your goals and level of physical training.

  5. Drawing up a schedule: Make a training schedule to make them part of your daily life.

  6. Gradual increase in load: Gradually increase the intensity, duration and frequency of training.

  7. Variety: Include a variety of exercises in the training program so as not to get bored and work out all muscle groups.

  8. Rest and recovery: Give your body time for rest and restoration between training.

  9. Tracking progress: Track your progress to see the results and maintain motivation.

C. Tips for maintaining motivation and regular training

  1. Find a partner for training: Do with a friend or relative to support each other.

  2. Install realistic goals: Do not try to do too much too quickly.

  3. Mark your achievements: Celebrate your success to maintain motivation.

  4. Make fun training: Choose a type of physical activity that you like.

  5. Vary your workouts: Do not do the same exercises every time.

  6. Listen to music or podcasts during training: This can make training more pleasant.

  7. Engage in the fresh air: This can improve your mood and well -being.

  8. Award yourself after training: For example, take a hot bath or watch your favorite movie.

  9. Do not give up: If you missed the training, do not be discouraged and continue to do.

  10. Remember the advantages of physical activity: Physical activity improves health, mood and quality of life.

D. Cautions and safety recommendations

  1. Consult a doctor: Before starting training, consult a doctor, especially if you have any chronic diseases.

  2. Warm up before training: Warming helps prepare muscles for the load and reduces the risk of injuries.

  3. Correct technique for performing exercises: Follow the correct technique for performing exercises to avoid injuries.

  4. Use appropriate equipment: Use equipment that is suitable for your level of physical training and which is in good condition.

  5. Do not overdo it: Do not do too much or too intense, especially at the beginning of training.

  6. Listen to your body: Take breaks when necessary, and do not continue the training if you feel pain.

  7. Drink enough water: Drink water before, during and after training to avoid dehydration.

  8. Cool after training: Cooling helps to reduce the pulse and relax the muscles.

  9. Avoid training in hot weather: In hot weather, the risk of a thermal blow increases.

  10. Engage in a safe place: Engage in a place where you cannot fall or get other injuries.

III. Stress management: preservation of mental health and balance

A. The effect of stress on health after 50 years

  1. Physical health: Chronic stress can lead to increased blood pressure, cardiovascular diseases, weakening of immunity, digestive problems, headaches and muscle stress.

  2. Mental health: Chronic stress can lead to depression, anxiety, irritability, insomnia, problems with memory and concentration.

  3. Social health: Chronic stress can lead to a deterioration in relations with loved ones, social isolation and conflicts at work.

B. Stress management methods

  1. Respiratory exercises: Deep breathing helps to calm the nervous system and reduce stress.

    a. Diaphragmatic breathing: Lie on your back, put one hand on your chest, the other on your stomach. Slowly inhale through the nose so that the stomach rises, and the chest remains motionless. Slowly exhale through the mouth so that the stomach falls. Repeat several times.

    b. Square breath: Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, hold your breath for 4 seconds. Repeat several times.

  2. Meditation and awareness: Meditation helps to calm the mind and focus on the present moment. Awareness is the practice of conscious attention to your thoughts, feelings and feelings without condemnation.

    a. Meditation of awareness: Sit in a convenient position, close your eyes and focus on your breath. When your mind begins to wander, just return to your breath.

    b. Body scan: Lie on your back, close your eyes and focus on each part of your body, starting with your fingers and ending with your head. Pay attention to any sensations, such as heat, cold, tension or relaxation.

  3. Physical activity: Physical activity helps reduce stress, improve mood and sleep.

  4. Social activity: Communication with friends and relatives helps to reduce the feeling of loneliness and isolation, as well as get support.

  5. Hobbies and creativity: Classes of your favorite thing help to distract from problems and enjoy.

  6. Time in nature: Entity walks help to relax and relieve stress.

  7. Time planning: Time planning helps organize your life and avoid a sense of overload.

  8. Task delegation: Do not try to do everything yourself. Delegate tasks to other people to reduce their burden.

  9. Establishment of borders: Set the boundaries with other people to protect your time and energy.

  10. Recourse: If you feel that you can’t cope with stress yourself, seek help from a psychologist or psychotherapist.

C. Practical tips to reduce stress in everyday life

  1. Start the day with positive: Start with gratitude for what you have.

  2. Take breaks during the day: Take short breaks every hour to relax and relax.

  3. Do not take a job home: Leave work at work.

  4. Turn off the electronic devices before bedtime: Light from electronic devices can violate sleep.

  5. Create a relaxing atmosphere before going to bed: Take a hot bath, read the book or listen to calm music.

  6. Practice gratitude: Every day, write down three things for which you are grateful.

  7. Spend time with loved ones: Communicate with friends and relatives to get support and feel your loved one.

  8. Help others: Help other people can improve your mood and well -being.

  9. Learn to say no: Do not be afraid to refuse people if you do not want or cannot do something.

  10. Focus on the present moment: Do not worry about the past or future. Focus on what you are doing now.

IV. Healthy sleep: restoration and maintenance of vitality

A. The importance of sleep for health after 50 years

  1. Physical health: The lack of sleep can lead to increased blood pressure, cardiovascular diseases, weakening of immunity, digestive problems, obesity and type 2 diabetes.

  2. Mental health: The lack of sleep can lead to depression, anxiety, irritability, problems with memory and concentration.

  3. Cognitive functions: The lack of sleep can worsen cognitive functions, such as attention, memory and decision -making.

  4. Safety: The lack of sleep can increase the risk of accidents and injuries.

B. Causes of sleep disturbance after 50 years

  1. Changes in the hormonal background: In women during menopause, changes in the hormonal background occur, which can lead to sleep disturbances.

  2. Chronic diseases: Chronic diseases, such as arthritis, cardiovascular diseases and diabetes, can lead to pain and discomfort that interfere with sleep.

  3. Medicines: Some drugs can cause side effects, such as insomnia.

  4. Stress: Stress can lead to insomnia.

  5. Restless legs syndrome: Restless legs syndrome is a condition in which a person has an irresistible desire to move his feet, especially at night.

  6. Apnee in a dream: Apnee in a dream is a condition in which a person stops breathing during sleep.

  7. Changes in sleep and wakefulness mode: With age, a person’s biological clock may change, which can lead to sleep disturbances.

C. Sleep advice

  1. Observe sleep and wakefulness mode: Go to bed and wake up at the same time every day, even on the weekend.

  2. Create a relaxing atmosphere before going to bed: Take a hot bath, read the book or listen to calm music.

  3. Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

  4. Do not eat heavy food before bedtime: Heavy food can cause discomfort and interfere with sleep.

  5. Engage in physical activity during the day: Physical activity helps to improve sleep. However, avoid intensive training before going to bed.

  6. Improte the bedroom before bedtime: Fresh air helps to improve sleep.

  7. Make the bedroom dark, quiet and cool: Darkness, silence and coolness help to improve sleep.

  8. Use the bedroom only for sleeping and sex: Do not watch TV, do not work and do not read in bed.

  9. If you cannot fall asleep for 20 minutes, get out of bed and do something relaxing: For example, read a book or listen to calm music.

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