Male health after 50: how to maintain activity and energy - Yes Global Купить БАДы для здоровья

Male health after 50: how to maintain activity and energy

1. Physiological changes after 50: Understanding the inevitable

The age of 50 years is an important milestone in the life of a man, marked by the beginning of the period, when physiological changes become more noticeable. Understanding these changes is the first step towards active and energetic aging.

Dressing the level of testosterone: One of the most significant changes is a gradual decrease in the level of testosterone, the main male sex hormone. This process, sometimes called “male menopause” or andropause, does not happen as sharply as menopause in women, but its consequences can be very tangible. A decrease in testosterone can lead to a decrease in libido, erectile dysfunction, a decrease in muscle mass and strength, an increase in fat mass, fatigue, depression and a decrease in bone density.
Reducing muscle mass (sarcopenia): With age, a natural loss of muscle mass occurs, known as sarcopenia. This is due to a decrease in the number of muscle fibers and a decrease in their size. Sarcopenia can lead to a decrease in strength, endurance, metabolism speed and an increase in the risk of falls and injuries.
Increase fat mass: In parallel with the loss of muscle mass, there is a tendency to increase fat mass, especially in the abdomen. This is due to a slowdown in metabolism and a decrease in physical activity. Visceral fat, which accumulates around the abdominal organs, is especially dangerous, since it is associated with an increased risk of cardiovascular diseases, type 2 diabetes and other metabolic disorders.
Changes in the cardiovascular system: With age, the walls of arteries become less elastic, which leads to an increase in blood pressure. In addition, blood cholesterol, especially “bad” cholesterol (LDL), may increase, which contributes to the formation of atherosclerotic plaques and increases the risk of heart attacks and strokes.
Reduced bone density (osteoporosis): Although osteoporosis is more common in women, men are also at risk, especially with age. A decrease in testosterone levels can help reduce bone density, which increases the risk of fractures, especially thigh fractures, spine and wrists.
Visual and hearing deterioration: With age, vision and hearing can gradually deteriorate. Presbiopia (age -related farsightedness) is a common state when it becomes difficult to focus on close objects. Hearing can also deteriorate, especially in relation to high frequencies.
Problems with the prostate gland: Benign prostate hyperplasia (DGPZ) is an increase in the prostate gland, which is often found in men over 50 years old. DGPZ can cause urination problems, such as frequent urination, difficult urinating and urinary incontinence.
Reducing cognitive functions: With age, minor changes in cognitive functions can be observed, such as memory deterioration, a decrease in information processing and difficulties with multitasking. However, these changes, as a rule, are not serious and do not affect everyday life.

2. Nutrition to maintain energy and health:

Proper nutrition plays a key role in maintaining health and energy after 50 years. It is necessary to pay attention to the quality and number of products consumed in order to provide the body with the necessary nutrients and prevent the development of age -related diseases.

Protein: Protein is necessary to maintain muscle mass, bone health and normal operation of the immune system. Men over 50 years old are recommended to consume at least 1 gram of protein per kilogram of body weight per day. Good sources of protein are low -fat meat, poultry, fish, eggs, legumes, nuts and seeds.
Fiber: Fiber is important for the health of the digestive system, maintaining the normal level of cholesterol and controlling the level of sugar in the blood. It is recommended to use at least 25-30 grams of fiber per day. Good sources of fiber are fruits, vegetables, whole grain products, legumes and nuts.
Healthy fats: Healthy fats, such as mononensaturated and polyunsaturated fats, are important for the health of the heart, brain and nervous system. The consumption of saturated and trans fats should be limited, which can increase cholesterol and increase the risk of cardiovascular diseases. Good sources of healthy fats are avocados, olive oil, nuts, seeds and oily fish (for example, salmon, tuna, sardines).
Vitamins and minerals: With age, the need for some vitamins and minerals may increase. Vitamin D, calcium, vitamin B12 and magnesium are especially important. Vitamin D is necessary for the health of bones and the immune system. Calcium is also important for bone health. Vitamin B12 is necessary for the normal operation of the nervous system and the formation of red blood cells. Magnesium is involved in many processes in the body, including muscles and nerves, the regulation of blood sugar and maintaining normal blood pressure.
Limiting sugar and processed products: The consumption of sugar and processed products, which often contain many calories, sugar, salt and harmful fats, but few nutrients, should be limited. These products can help increase weight, increase blood sugar and increase the risk of chronic diseases.
Hydration: It is important to drink enough water during the day to maintain hydration of the body. It is recommended to drink at least 8 glasses of water per day.
Examples of useful products:
- Fruits and vegetables: Apples, bananas, berries, oranges, broccoli, spinach, carrots, tomatoes.
- Whole grain products: Oatmeal, brown rice, film, whole grain bread.
- Low -fat protein: Chicken breast, turkey, fish, legumes, tofu.
- Healthy fats: Avocado, olive oil, nuts, seeds.
- Dairy products (with low fat content): Moloko, yogurt, cheese.

3. Physical activity: the key to longevity and energy

Regular physical activity is one of the most important factors that contribute to maintaining health, energy and longevity after 50 years. Physical activity helps to prevent the development of many age diseases, improves mood, improves energy and improves the quality of life.

Aerobic exercises: Aerobic exercises, such as walking, running, swimming, cycling and dancing, strengthen the cardiovascular system, improve endurance, help burn calories and control weight. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week.
Power training: Power training, such as lifting weights, using simulators with resistance and exercises with their own weight (for example, push -ups, squats, lunges), help increase muscle mass and strength, strengthen bones and improve metabolism. It is recommended to engage in strength training at least twice a week, working on all the main muscle groups.
Exercises for flexibility and balance: Flexibility exercises, such as stretching and yoga, help improve the flexibility of the joints, reduce the risk of injuries and improve posture. Equilibrium exercises, such as tai-chi and standing on one leg, help improve balance and reduce the risk of falls.
Tips for the beginning of training:
- Consult a doctor: Before starting any new exercise program, it is important to consult a doctor, especially if you have any diseases or health problems.
- Start slowly: Start with small loads and gradually increase them as the physical shape improves.
- Find what you like: Choose the types of physical activity that you like to make it easier to adhere to a regular training schedule.
- Make physical activity part of your daily life: Try to include physical activity in your daily life, for example, walk on foot or ride a bicycle to work, go up the stairs instead of an elevator, take breaks in work for short walks or stretch marks.
Examples of exercises:
- Walking: A simple and affordable form of physical activity, which is suitable for most people.
- Running: A more intensive form of aerobic exercises that helps improve endurance and burn calories.
- Swimming: An excellent form of physical activity that does not have a load on the joints.
- Cycling: A good way to improve endurance and strengthen the muscles of the legs.
- Lieving weights: Exercises with dumbbells, bar or simulators to increase muscle mass and strength.
- Push -ups: Exercise with its own weight that strengthens the muscles of the chest, shoulders and triceps.
- Squats: Exercise with its own weight that strengthens the muscles of the legs and buttocks.
- Lugs: Exercise with its own weight that strengthens the muscles of the legs and buttocks and improves balance.
- Yoga: Exercises for flexibility, balance and relaxation.
- Tai-you: Slow, smooth movements that improve balance, flexibility and coordination.

4. Mental health: struggle against stress and maintaining a positive mood

Mental health plays an important role in the general state of health and well -being, especially after 50 years. It is important to pay attention to your mental health, fight stress and maintain a positive attitude.

Stress management: Stress can have a negative effect on health, so it is important to learn how to effectively manage it. There are many ways to control stress, including:
- Meditation: Meditation helps to calm the mind, reduce anxiety and improve concentration.
- Deep breath: Deep breathing helps to relax the body and reduce stress.
- Yoga: Yoga combines physical exercises, breathing techniques and meditation, which helps reduce stress and improve overall well -being.
- Conducting time in nature: Conducting time in nature helps to relax, relieve stress and improve mood.
- Hobby classes: Hobbies that you like, help to distract from problems and relieve stress.
- Communication with friends and family: Communication with friends and family helps to feel supported and reduce the feeling of loneliness.
Maintaining a positive mood: It is important to maintain a positive attitude in order to improve overall well -being and increase energy. There are various ways to maintain a positive mood, including:
- Gratitude: Every day you find time to think about what you are grateful for.
- Positive thinking: Try to think about good and avoid negative thoughts.
- Help others: Help to other people helps to feel useful and improves mood.
- Achieving goals: Set your goals and work on their achievement to feel successful and confident.
- New training: New training helps to develop and feel mentally active.
- Humor: Laughter helps relieve stress and improve mood.
Recourse: If you experience difficulties with managing stress or maintaining a positive mood, do not hesitate to seek help from a specialist, such as a psychologist or psychotherapist.

5. Dream: The importance of a good rest for energy and health

Dream plays a crucial role in maintaining health and energy, especially after 50 years. The lack of sleep can lead to fatigue, a decrease in concentration, a deterioration in mood, increase the risk of diseases and a decrease in the quality of life.

How much sleep is needed: Most adults need 7-8 hours of sleep per day. However, the need for a dream can vary depending on individual characteristics.
Tips for improving sleep:
- Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing atmosphere in the bedroom: Make your bedroom quiet, dark and cool.
- Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Do not eat heavy food before bedtime: Heavy food can make it difficult to fall asleep.
- Do relaxing exercises before bedtime: For example, take a warm bath, read a book or listen to calm music.
- Avoid using electronic devices before bedtime: Light from the screens of electronic devices can disrupt sleep.
- Contactly engage in physical activity: Physical activity helps to improve sleep, but avoid physical activity immediately before going to bed.
Sleep problems: If you have problems with sleep, such as insomnia, snoring or apnea in a dream, consult a doctor.

6. Prostate health: prevention and treatment

The health of the prostate gland is an important component of male health, especially after 50 years. Benign prostate hyperplasia (DHCH) and prostate cancer are common diseases that can affect the quality of life of men.

Benign prostate hyperplasia (DGPZH): DGPZH is an increase in the prostate gland, which can cause urination problems, such as frequent urination, difficulty urination and urinary incontinence.
- Symptoms of DHCH:
  - Frequent urination, especially at night (nicturia).
  - The difficult start of urination.
  - A weak stream of urine.
  - Intermittent urination.
  - A feeling of incomplete emptying of the bladder.
  - Urine incontinence.
- DGPG treatment:
  - Observation: if the symptoms are lungs, it may be enough just to observe the state of the prostate gland.
  - Medicines: There are drugs that can help reduce the symptoms of DHCH, such as alpha blockers and 5-alpha reductase inhibitors.
  - Surgical treatment: in some cases, surgical treatment may be required to remove part of the prostate gland.
Prostate cancer: Prostate cancer is a malignant tumor that develops in the prostate gland.
- Symptoms of prostate cancer: In the early stages of prostate cancer, it often does not cause any symptoms. In later stages, symptoms can appear, such as:
  - Frequent urination, especially at night (nicturia).
  - The difficult start of urination.
  - A weak stream of urine.
  - Intermittent urination.
  - Low’s pain, hips or pelvis.
  - Blood in the urine or sperm.
  - Erectile dysfunction.
- Prostate cancer screening: It is recommended to regularly undergo screening of prostate cancer after 50 years. Screening usually includes a blood test for prostat-specific antigen (PSA) and finger rectal examination (at).
- Treatment of prostate cancer: Treatment of prostate cancer depends on the stage of the disease and may include:
  - Observation: if the prostate cancer develops slowly and does not cause any symptoms, it may be enough just to observe the condition of the tumor.
  - Surgical treatment: surgical treatment may include the removal of the prostate gland (radical prostatectomy).
  - Radiation therapy: radiation therapy uses high -energy rays to destroy cancer cells.
  - Hormone therapy: Hormonal therapy is used to reduce testosterone levels, which can stimulate the growth of prostate cancer cells.
  - Chemotherapy: chemotherapy uses drugs to destroy cancer cells.
Prevention of prostate diseases:
- Healthy nutrition: Eat healthy foods rich in fruits, vegetables and whole grains.
- Regular physical activity: Practice at least 30 minutes a day.
- Maintaining a healthy weight: Avoid overweight and obesity.
- Regular screening: Complete the regular screening of prostate cancer after 50 years.

7. Sexual health: maintaining activity and pleasure

Sexual health is an important part of the general state of health and well -being of men of any age, including men over 50 years old. With age, some changes in sexual function, such as a decrease in libido, erectile dysfunction and ejaculation delay, may occur. However, these changes do not necessarily mean the end of sexual life.

Libido decrease: A decrease in libido (sexual attraction) may be associated with various factors, including a decrease in testosterone levels, stress, fatigue, depression, taking drugs and problems in relationships.
- Tips to increase libido:
  - Maintain a healthy level of testosterone: consult your doctor about the possibility of replacement therapy with testosterone.
  - Manage stress: use stress control techniques, such as meditation, deep breathing and yoga.
  - Get out: try to sleep at least 7-8 hours a day.
  - Engage in physical activity: regular physical activity helps to increase libido.
  - Adhere to a healthy diet: use healthy foods rich in fruits, vegetables and whole grains.
  - Communicate with your partner: discuss your sexual needs and desires with your partner.
  - Experiment: try new things in sex to diversify your sex life.
Erectile dysfunction (Ed): Ed is the inability to achieve or maintain an erection sufficient for satisfactory sexual intercourse. ED can be caused by various factors, including diseases of the cardiovascular system, diabetes, high blood pressure, high cholesterol, obesity, smoking, alcohol use, medication and psychological factors.
- Treatment Ed:
  - Medicines: There are drugs such as FDE-5 inhibitors (for example, sildenafil, tadalafil, vardenafil) that can help improve an erection.
  - Vacuum devices: vacuum devices are used to create an erection by attracting blood to a penis.
  - Injections: drugs can be administered directly into the penis to create an erection.
  - Surgical treatment: in some cases, surgical treatment may be required to implant penis prosthesis.
Ejaculation delay: Ejaculation delay is a condition in which a man needs a considerable time to achieve ejaculation during intercourse. The delay in ejaculation can be caused by various factors, including psychological factors, taking drugs and diseases of the nervous system.
- Treatment of ejaculation delay: Treatment of ejaculation delay depends on the cause. Psychotherapy, a change in drugs or treatment of the underlying disease may be required.
Maintaining sexual activity:
- Communicate with your partner: Open communicate with your partner about your sexual needs and desires.
- Experiment: Try new things in sex to diversify your sex life.
- Focus on pleasure: Focus on getting pleasure from sex, and not just to achieve an orgasm.
- Support for a healthy lifestyle: Healthy nutrition, regular physical activity and sufficient sleep can help improve sexual function.
- Seek for help: If you have any problems with sexual health, do not hesitate to seek help from a doctor or sexologist.

8. Preventive examinations and vaccination: Caring for your health

Regular preventive examinations and vaccination are an important part of your health care, especially after 50 years. Preventive examinations help identify diseases in the early stages when it is easier to treat them. Vaccination helps to protect against infectious diseases.

Recommended preventive examinations:
- General medical examination: It is recommended to undergo a general medical examination with a therapist or general practitioner at least once a year.
- Measurement of blood pressure: It is recommended to measure blood pressure at least once a year.
- Blood test for cholesterol: It is recommended to take a blood test for cholesterol at least once a year.
- Blood test for sugar: It is recommended to take a blood test for sugar at least once a year.
- Prostate cancer screening: It is recommended to undergo screening of prostate cancer after 50 years. Screening usually includes a blood test for prostat-specific antigen (PSA) and finger rectal examination (at).
- Tolstoy cancer screening: It is recommended to undergo screening of colon cancer after 50 years. Screening may include colonoscopy, sigmoidoscopy, or fecal analysis for hidden blood.
- Light cancer screening: It is recommended to undergo screening of lung cancer for smokers and former smokers aged 55-80.
- Skin examination: It is recommended to regularly inspect the skin for signs of skin cancer.
- Tooth examination: It is recommended to visit the dentist at least twice a year.
- Eye examination: It is recommended to visit an ophthalmologist at least once a year.
- Checking hearing: It is recommended to check the hearing at least once a year.
Recommended vaccines:
- Flu: It is recommended to vaccinate from influenza every year.
- Pneumococcal infection: It is recommended to vaccinate from pneumococcal infection.
- Shingles: It is recommended to vaccinated from encircling lichen.
- Tel, diphtheria, pertussis (DTP): It is recommended to conduct revaccination from tetanus, diphtheria and pertress every 10 years.
- Chicken pox: If you did not hurt chickenpox or did not vaccinate from it, it is recommended to vaccinate.
- Hepatitis A and B: If you are at risk, it is recommended to vaccinate from hepatitis A and B.
- Measles, rubella, mumps (KKP): If you did not hurt measles, rubella and mumps or did not vaccinate from them, it is recommended to vaccinate.

9. Refusal of bad habits: smoking and alcohol

The rejection of bad habits, such as smoking and alcohol abuse, is of great importance for maintaining health and energy after 50 years.

Smoking: Smoking is one of the main causes of premature death and disability. Smoking increases the risk of developing many diseases, including lung cancer, cardiovascular disease, chronic obstructive lung disease (COPD), stroke and erectile dysfunction.
- Advantages of smoking refusal:
  - Reducing the risk of developing lung cancer, cardiovascular diseases, COPD, stroke and erectile dysfunction.
  - Improving breathing and physical endurance.
  - Improving taste and smell.
  - Increase in life expectancy.
- Tips for rejection of smoking:
  - Make a firm decision to quit smoking.
  - Replace your decision to friends and family.
  - Avoid situations that provoke smoking.
  - Use nicotin -replacement therapy (for example, nicotine plasters, chewing gums, candies).
  - Turn to a specialist for help (for example, a doctor or psychologist).
Alcohol: Alcohol abuse can lead to various health problems, including liver diseases, cardiovascular diseases, cancer, depression and dependence.
- Recommended alcohol consumption standards:
  - For men: no more than two standard doses of alcohol per day.
  - For women: no more than one standard dose of alcohol per day.
- Advantages of moderate alcohol consumption (if applicable):
  - Some studies show that moderate alcohol consumption (especially red wine) may be due to some risk of cardiovascular disease. However, these data are not final, and it is important to consider other risk factors.
- Moderate alcohol consumption tips:
  - Do not exceed the recommended alcohol consumption standards.
  - Do not drink alcohol on an empty stomach.
  - Drink alcohol slowly and alternate alcoholic beverages with non -alcoholic.
  - Avoid situations that provoke alcohol abuse.
  - If you have problems with alcohol, contact a specialist for help (for example, a doctor or psychologist).

10. Active lifestyle: social activity and hobbies

Maintaining an active lifestyle, including social activity and hobbies, plays an important role in maintaining health, energy and well -being after 50 years.

Social activity:
- Advantages of social activity:
  - Reducing a sense of loneliness and isolation.
  - Improving mood and mental health.
  - Increasing cognitive functions.
  - Increase in life expectancy.
- Ways to maintain social activity:
  - Spend time with friends and family.
  - Enter clubs or organizations that are interesting to you.
  - Engage in volunteer activities.
  - Attend public events.
  - Participate in online forums and interest groups.
Hobbies:
- The advantages of a hobby:
  - Stress removal and relaxation.
  - The development of new skills and knowledge.
  - Improving self -esteem and self -confidence.
  - Improving cognitive functions.
  - The possibility of self -expression and creativity.
- Examples of a hobby:
  - Reading
  - Writing
  - Drawing
  - Photo
  - Gardening
  - Cooking
  - Music
  - Dance
  - Sport
  - Trips
  - The study of foreign languages

11. Hormonal therapy: for and against

Hormonal therapy, in particular replacement therapy with testosterone, can be considered for men with symptoms associated with a low level of testosterone. However, the decision on the beginning of hormonal therapy should be made jointly with the doctor after a thorough examination and assessment of risks and advantages.

Advantages of replacement therapy with testosterone (ZTT):
- Improving libido and sexual function.
- Increase in muscle mass and strength.
- Decrease in fat mass.
- Improving mood and cognitive functions.
- An increase in bone density.
- Increasing energy level.
Risks of replacement therapy with testosterone (ZTT):
- Increasing the risk of prostate cancer.
- Increasing the risk of cardiovascular diseases.
- Increase risk thrombosis.
- An increase in the risk of apnea in a dream.
- Increasing the risk of an increase in the prostate gland (DHCH).
- Acne.
- Hair loss.
- Reducing the size of the testicles.
- Infertility.
Criteria for consideration of ZTT:
- Confirmed low level of testosterone in the blood (twice).
- The presence of symptoms associated with a low level of testosterone (for example, a decrease in libido, erectile dysfunction, fatigue, depression).
- The absence of contraindications to ZTT (for example, prostate cancer, serious cardiovascular diseases, apnea in a dream).
Types Ztt:
- Testosterone injections.
- Transdermal plasters of testosterone.
- Testosterone gels.
- Bookcar tablets of testosterone.
- Testosterone implants.
Monitoring during ZTT:
- Regular monitoring of the level of testosterone in the blood.
- Regular examinations of the prostate gland (including a blood test for the dog and a finger rectal examination).
- Monitoring of cardiovascular health.
- Monitoring for Apnae in a dream.

12. Financial planning: providing a comfortable pension

Financial planning plays an important role in providing a comfortable and carefree pension. Start plan your pension as early as possible to have enough time to accumulate the necessary funds.

Assessment of pension needs:
- Evaluate your future pension costs (for example, housing, meals, medical care, transport, entertainment).
- Consider inflation when calculating future expenses.
- Determine the sources of retirement (for example, state pension, private pension, investment, rental rental).
Equity of pension funds:
- Set the money for retirement regularly.
- Use the possibilities of pension plans (for example, 401 (K), IRA).
- Invest your pension accumulations reasonably, given your age and risk tolerance.
- Consider the possibility of diversification of your investments.
Debt management:
- Try to pay off all debts before retirement.
- Avoid taking new debts.
- If you have debts, develop a plan to repay them.
Consultation with a financial consultant:
- Consider the opportunity to seek help from a financial consultant.

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