Recommendations for the lifestyle of an elderly person. Burden "Cheremisinovskaya central district hospital"

With age, many people begin to either be careless about their health, or, conversely, pay excessive attention to it. If your elderly parents are one of them, then we offer you simple tips on how to help them lead a healthy lifestyle and take medications in moderation.

Neglecting your health

Why do many older people begin to neglect their health, deny illnesses and avoid doctors? There may be several reasons:

• reluctance to acknowledge your age and the limitations it imposes;
• the habit of not paying attention to the signals of your body;
• subconscious fear of finding out your diagnosis and facing the need to go to the hospital;
• mistrust of doctors;
• the desire to consider oneself young and healthy for as long as possible;
• subconscious desire for illness (for example, it is “convenient” to have high blood pressure if it can be used to manipulate household members).

If your elderly relatives, for one reason or another, avoid the clinic, sit in front of the TV all day and eat unhealthy food, you need to take urgent action. Explain to your mom or dad why it is so important to you that she or he feels good and remains healthy and vigorous for many years to come. Find a doctor or clinic that the older person can trust. Convince him that old age is not a death sentence, and that a balanced diet, physical activity and supervision by a competent doctor will allow him to remain active for many years.

Where does the love for drugs come from?

Many retirees take the exact opposite approach. They line up to see doctors early in the morning, take handfuls of pills and never miss the opportunity to complain about a bunch of illnesses. And there are reasons for this behavior too:

• the desire to attract attention to oneself, to arouse pity;
• boredom and lack of communication (conversations in line and dialogues with the doctor become an outlet);
• fear of the future and the desire to undergo treatment “with reserve.”

In medicine, there is even a name for this behavior - hypochondria, that is, suspiciousness, searching for non-existent diagnoses, heightened perception of ordinary symptoms.

If your parents sometimes act like hypochondriacs, find out the reason and take action. If the culprit is boredom and a narrow social circle, find interest groups for them, involve them in household chores and raising grandchildren, send them on vacation more often, or even invite them to get a pet. Spend more time with them, have heart-to-heart conversations, even if you don’t really want to listen to a retelling of the next melodrama or advice on caring for violets. Take your parents with you to nature, to the cinema, to the theater - let them feel in the thick of life for as long as possible. And then the desire to entertain yourself by going to the doctor and taking medications will naturally disappear.

Motivation for a healthy lifestyle

Well-being at any age depends on three factors:

• objective health status (presence of chronic diseases, characteristics);
• nutrition;
• presence of bad habits (smoking, drinking alcohol);
• physical activity.

Unfortunately, not all older people acquired healthy habits at a young age and therefore continue, out of inertia, to lead an unhealthy lifestyle. However, it is never too late to change your regime and menu, give up cigarettes and glasses, if there is sufficient motivation for this.

Unfortunately, for older people such motivation is not always found. “I don’t have enough left”, “It’s too late to change something” - this is what you can hear in response to a proposal to start a healthy lifestyle.

However, age is just a number, and this is confirmed by hundreds of elderly athletes, scientists, businessmen, volunteers, teachers who change our world for the better every day. Many people only in retirement find their dream job, meet a life partner, find harmony and the meaning of existence. But even if your mom and dad aren't planning great things in retirement, you can still convince them that staying healthy and active is important. Healthy pensioner:

• can help his children and grandchildren;
• can continue to work while maintaining income and making savings;
• will not become a burden for loved ones, because neglect of health sooner or later leads to illness;
• will remain active longer, will be able to do everything that interests him;
• will extend years of life.

So, the first thing you need to do is make sure that your elderly relative really understands the need to take care of their health and takes an active position in this matter. Otherwise, the sports equipment you bought will remain gathering dust in the corner, and your fitness subscription will lie unopened.

Old habits and ways to break them

When both you and your parents are ready to commit, you can begin making gradual lifestyle changes. First, find out what needs to be changed, and our simple tips will help you with this.

1. Assess your level of physical activity. Do your mom and dad exercise? How many steps do they walk a day? Do they attend physical education classes for pensioners, which are probably available at the nearest physical dispensary? Do they have exercise equipment at home: a treadmill, an exercise bike? A fitness bracelet will help you evaluate and further track your results. Buy this inexpensive gadget and sync it with your smartphone. This way you can find out how many steps your mom and dad have walked every day.
2. Rate the menu. Many older people are accustomed to saving on everything and do not allow themselves to buy products that they consider expensive. In addition, many healthy fruits and vegetables - Chinese cabbage, avocado, mango, pomelo - are unfamiliar to them, so they don’t buy them either. At the same time, pensioners willingly buy and eat the same sausage or “cheese product”, which, by the way, are not cheap, as usual!
3. Assess your health status and the amount of medications you are taking. Many people have been convinced for years that they suffer from a certain disease because some therapist once suggested this diagnosis. Conversely, some serious conditions go undetected. At this stage, find a good clinic and conduct a full examination of your dad or mom’s body. At the same time, find out what medications they are taking. Often, pensioners continue to take pills “just in case” after recovery has occurred. And this can drag on for years! Another common practice is to start taking medication on the advice of a neighbor or a random interlocutor in line to see a doctor. Manufacturers of dietary supplements are also making good money from pensioners, who persistently offer their products by phone or going door to door. Most likely, most of the pills that older people take out of habit can be stopped. Instead, you can start taking really healthy nutritional supplements prescribed by a competent doctor.

1. Buy fruits and vegetables, especially those that your parents haven't tried before. Teach them how to clean and cook them. Buy a supply of vegetables and fruits regularly. It is convenient to do this with the help of a delivery service - they now operate in all major cities. Give them a good food processor and vegetable peeler.
2. Buy fitness gadgets. These can be the already mentioned bracelets, as well as smart watches, pedometers, electronic scales, and home exercise equipment. Show parents how to use them.
3. If you have a problem with smoking or alcohol, solve it urgently. Allen Carr’s book “The Easy Way to Quit Smoking” and the groups that work according to his program will help you with this. To treat alcoholism, it is better to consult a specialist.
4. Go through your first aid kit, throw out expired medications, as well as anything unnecessary, so that you are not tempted to take a pill or two from scratch. Instead, purchase healthy nutritional supplements that your doctor recommends.
5. Involve parents in running, cycling or Nordic walking. It is better if you do this with the whole family: this will create additional motivation.
6. Sign up your parents for fitness and help them overcome embarrassment, if any. It is better if at least for the first time you train together. Choose moderate exercise: swimming, aerobics, simple yoga, as well as “Healthy Back” classes, which are offered in many fitness clubs. It would be even better to hire a personal trainer to work with your parents according to an individual program. Or you can become such a coach yourself.
7. Encourage parents to be as active as possible. Traveling, walking, volunteering at a local dog shelter, community service, creativity - all this will help you maintain motivation, improve your quality of life and leave no free time for TV, tea with sweets, sitting on a bench and other unhelpful things.

There is nothing more important and valuable than the life and health of mom and dad. However, when it comes down to it, it can sometimes be very difficult to break long-term habits of junk food and a sedentary lifestyle. Start small, be persistent, spend more time together, and you will see your elderly parents feel better. Believe me, they will surprise you with deeds and actions that not all young people can do!

6 steps to longevity from Dan Beutner.

7 rules for long-livers from the Yancy Treasure.

Ten Commandments of Eternal Youth.

10 tips for a healthy lifestyle.

Advice for older people.

Aging slower.

1.Place the cell phone to your LEFT ear.

2. Do not drink coffee more than once a day.

3.Do not take the tablets with cold water.

4.Do not eat after 5 pm.

5. Consume fatty foods as little as possible.

6.Drink more water in the morning and less in the evening.

7. Do not stay near cell phone chargers.

8. The best time to sleep is from 10 pm to 6 am.

9.Do not immediately take a horizontal position before going to bed,

if you took medicine.

11.Do not use a cell phone

if charging shows only one division,

because in this case the radiation level

from the phone is 1000 times higher.

Send this message to those you DEAR.

... Drink water on an empty stomach.

WITHIt's very popular in Japan to drink water these days.

immediately after waking up every morning.

Moreover, scientific tests have confirmed this procedure.

Below are instructions for this method.

The technique cures with a 100% guarantee

the following diseases:

headache, joint pain, heart disease,

arthritis, heart palpitations, epilepsy,

obesity, bronchial asthma, meningitis,

kidney disease, vomiting, gastritis, diarrhea,

hemorrhoids, diabetes, constipation, eye diseases,

diseases of the uterus, cancer and diseases of the ear, nose and throat.

Method of treatment.

1. In the morning after waking up, drink 4 glasses of water

160 ml (before brushing teeth)

2. Brush your teeth, but do not eat or drink for 45 minutes.

3. After 45 minutes, you can have breakfast as usual.

4. After breakfast, lunch or dinner, do not drink anything

And don't eat for 2 hours.

5. For elderly or sick people who cannot

Drink 4 glasses of water at a time, you can start with

smaller dose and gradually increase to

number of days for major diseases:

1. High blood pressure - 30 days

2. Gastritis - 10 days

3. Diabetes - 30 days

4. Constipation - 10 days

5. Cancer - 180 days

6. TB - 90 days

7. Arthritis patients should follow this

The technique is 3 days in the first week, and starting

From the second, every day.

This technique has no side effects,

however, at the beginning of treatment the number of urinations

may increase. It will be better if you

continue this procedure after treatment,

and make it the norm of life.

Drink water and stay healthy and active.

Important detail. The Chinese and Japanese drink hot

tea with meals (not cold water).

It's time to adopt this habit from them.

We will only win.

6 steps to longevity from Dan Beutner

Forget the Fountain of Youth. "A few simple lifestyle changes can extend your life by 8 to 10 years," says Dan Beutner, in his best-selling book Blue Zones.

With a team of demographers and doctors, the researcher visited 4 corners of the globe: Sardinia (Italy), Okinawa (Japan), Loma Linda (California, USA), Costa Rica. There is a high percentage of centenarians here, people who smile, live and love until they are 100 years old. Here 6 the secrets of their super health and longevity.

Laugh out loud.

“What stood out about every group of centenarians I met was that there were no sullen faces,” says Beutner. “Laughter not only reduces anxiety, but also relaxes the blood vessels and lowers the risk of heart attacks.” he cites research from the University of Maryland.

Do simple exercises.

None of the centenarians that Buettner and his team met ran marathons or worked out in the gym. People who lived to be 100 years old did low-intensity exercise: long walks, gardening, playing with children - just going through a normal day. As a result, they were constantly training without even noticing it. Smoothly integrate exercise into your daily routine: hide the TV remote control, take the stairs instead of the elevator, park further away from the entrance to the shopping center and, on occasion, ride a bike or walk instead of using up gas.

Eat wisely.

A Confucian phrase often used in Okinawan culture is "Hara Hachi Bu", which means "eat only 80%". Our stomach needs 20 minutes to tell our brain that we are satisfied, so if you prudently limit yourself in food, you can avoid overeating.

Another trick? Make your kitchen healthier by putting small plates in the cupboard and putting away the TV. "Eating in front of the TV, listening to music, or just browsing on the computer can lead to mindless food consumption," Buettner says. "Focus on the food. Eat slowly, consume less, and enjoy the flavors of your food more."

Where's your nutcracker? ?

Researchers who studied the Seventh-day Adventist community in Loma Linda, California, found that those who ate nuts 5 times a week had half the risk of heart disease and lived 2 years longer than others. "20 to 25 grams of nuts works wonders," says Buettner. Stash a bag of nuts in your desk for a snack. Add nuts to salads and main dishes.

Be picky about your friends.

Choose your friends carefully. "Gather around you people who contribute to improving your lifestyle," Buettner says. Okinawans, the longest living people in the world, have a tradition of not only forming strong social bonds (called moais), but also maintaining them. Kamada Nakazato, 102 years old, never goes a day without meeting his 4 close childhood friends. Once you've determined your inner circle, make sure it doesn't get smaller. Try to maintain relationships with close friends. Meet and spend time together more often.

Live with Purpose.

In Costa Rica it is called plan de vida, in Okinawa it is called ikigai. “Everyone who lives a long time has had a clear sense of purpose,” says Beutner. “You have to know why you get up every morning.” Take time to determine your values ​​and reassess your desires and your own strengths. Find a business or special courses for yourself where you can do things that will make you happier.

7 rules of centenarians from the Yancy Treasure .

Every person has a 90 percent chance of becoming a centenarian, says American cardiologist Clyde Yancey and gives seven simple rules that will help maintain health into old age.

Anyone can celebrate their 90th or 100th birthday, says cardiologist Clyde Yancey. According to him, to do this, it is enough to adhere to seven simple principles. You can achieve optimal health by:

1) Lead an active lifestyle. Physically inactive people are twice as likely to develop heart disease and stroke. In addition, the lack of physical activity takes almost four years from a person’s life.

2) Control cholesterol levels. The cardiologist reminds that high cholesterol levels increase the risk of heart disease and stroke.

3) Eat right. A healthy lifestyle starts with proper nutrition. For future long-livers, it is especially important to consume large amounts of fiber, cereals, fresh vegetables and fruits.

4) Control blood pressure. High blood pressure is called the “silent killer” by cardiologists around the world. If you keep your blood pressure under control, you can prevent diseases in time and thereby reduce the risk of stroke by 40%, and the risk of heart attack by 25%.

5) Fight excess weight. Being overweight is a major risk factor for heart disease and stroke, and obesity can reduce life expectancy by almost four years. According to experts from the World Health Organization, in four years there will be 2.3 billion people on the planet suffering from obesity and related diseases, so obesity can already be considered an epidemic.

6) Control blood sugar levelsand be aware of the risks associated with diabetes. In particular, diabetes increases the risk of high blood pressure, atherosclerosis, coronary heart disease and stroke.

7) Don't smoke . Because of this addiction, tens of thousands of people die prematurely every year. By the way, if a person stops smoking, the risk of developing heart disease and stroke begins to decrease.

In advancing his theory of life extension, Clyde Yancey notes that turning people into centenarians would save the economy billions of dollars by reducing the cost of treating cardiovascular disease.

And people themselves will be able to save money if they take advantage of free advice and stop spending money on paid healthcare, writes RBC Daily.

Ten Commandments of Eternal Youth .

By According to various estimates by scientists from different countries, a person can live up to 120 years, but for some reason this does not happen en masse. The Japanese live on average up to 79 years, Australians, Greeks, Canadians and Swedes - up to 78, Germans and Americans - up to 76. Russians and Turks - 67 years. Nigerians and Somalis - approximately 47 years.

An international group of doctors, psychologists and nutritionists have developed the “ten commandments”, following which, in their opinion, we will be able to prolong and make our lives more enjoyable.

1st commandment: don't overeat! Instead of the usual 2500 calories, be content with 1500. Thus, you will relieve your cells and support their activity. Cells renew themselves faster and the body becomes less susceptible to diseases. Eat in balance: eat not too much, but not too little.

2nd commandment: the menu should be appropriate for your age. For 30-year-old women, the first wrinkles will appear later if they regularly eat liver and nuts. People over forty years of age benefit from beta-carotene. After 50 years, calcium is in the form of bones, and magnesium is in the heart. Men over forty need selenium, found in cheese and kidneys. Selenium helps relieve stress. After fifty, eating fish will protect the heart and blood vessels.

3rd commandment: try to find a job that suits you! Work promotes youthfulness, say the French. Anyone who doesn't work looks five years older. Some professions, according to sociologists, help preserve youth. These include the professions of conductor, philosopher, artist and priest.

4th commandment: find your partner in life! Love and tenderness are the best anti-aging remedy. Having sex twice a week makes a person look fourteen years younger. During sexual intercourse, the body produces the hormone endorphin, which is otherwise called the hormone of happiness. It helps strengthen the immune system.

5th commandment: have your own point of view on everything. A consciously living person is much less likely to become depressed and depressed than someone who just passively goes with the flow.

6th commandment: move! Even eight minutes of exercise a day can prolong your life. In the process of movement, growth hormones are released, the production of which is especially reduced after thirty years.

7th commandment: sleep in a cool room! It has been proven that those who sleep at a temperature of 17-18°C remain young longer. The reason is that the metabolism in the body and the manifestation of age-related characteristics also depend on the ambient temperature.

8th commandment: Pamper yourself from time to time! Sometimes, contrary to all recommendations regarding a healthy lifestyle, allow yourself a tasty morsel. And if you really like your new dress or bag, you shouldn’t immediately think about saving!

9th commandment: You shouldn’t always suppress your anger! Someone who constantly reproaches only himself, instead of telling what upsets him, and at times even arguing, exchanging opinions with others, is more susceptible to any disease, including malignant tumors. According to the results of international testing, 64% of respondents suffering from cancer always suppress anger in themselves.

10th commandment: train your brain! From time to time, do crossword puzzles, play group games that require mental activity, and learn foreign languages. Count in your head, not just on a calculator. By forcing the brain to work, we slow down the process of age-related degradation of mental abilities; at the same time we activate the work of the heart, circulatory system and metabolism

10 tips for a healthy lifestyle .

There are 10 tips developed by an international group of doctors, nutritionists and psychologists that form the basis of a healthy lifestyle. By following them, we can extend and make our lives more enjoyable.

1 tip : by solving crosswords, studying foreign languages, doing mental calculations, we train our brain. Thus, the process of age-related degradation of mental abilities slows down; the work of the heart, circulatory system and metabolism is activated.

Tip 2: work is an important element of a healthy lifestyle. Find a job that suits you and makes you happy. According to scientists, this will help you look younger.

Tip 3: don't eat too much. Instead of the usual 2,500 calories, get by with 1,500. This helps maintain cell activity and relieve stress. You should also not go to extremes and eat too little.

Tip 4: the menu must be age appropriate. Liver and nuts will help 30-year-old women slow down the appearance of the first wrinkles. Selenium contained in kidneys and cheese is useful for men after 40 years of age, it helps relieve stress. After 50 years, magnesium is needed, which keeps the heart in shape and calcium, which is good for bones, and fish will help protect the heart and blood vessels.

Tip 5 : Have your own opinion on everything. Living a conscious life will help you become depressed and depressed as little as possible.

Tip 7: It’s better to sleep in a cool room (at a temperature of 17-18 degrees), this helps preserve youth. The fact is that the metabolism in the body and the manifestation of age-related characteristics also depend on the ambient temperature.

Tip 8: move more often. Scientists have proven that even eight minutes of exercise a day prolongs life.

Tip 9: Pamper yourself periodically. Despite the recommendations regarding a healthy lifestyle, sometimes allow yourself something tasty.

Tip 10: Don't always suppress your anger. Various diseases, even malignant tumors, are more susceptible to people who constantly scold themselves, instead of telling what upsets them, and sometimes arguing.

Tips for older people .

There is a milestone in the life of a middle-aged person, the onset of which some await with anxiety, apprehension and even fear, while others await it with joy and impatience. We are talking about retirement. There are probably people among us who dream of “living until retirement”, and then... not working, but living a long time. This is a misconception. Don't forget the wise proverb: “It’s not old age that makes you old, but idleness!” All long-livers are people of work!

Statistics have proven that without employment, a person dies in a year or two, maximum three, from the so-called “retirement illness.” There is a deterioration in well-being and health caused by a feeling of impending social inferiority or limited usefulness for society and loved ones, which leads to a change in the dynamic stereotype of a person. In this regard, you need to prepare yourself, your psyche five years before retirement, think through and choose a profession according to your health and age. For a pensioner, work is perhaps the most reliable moral and mental support. Medical statistics have established a much higher level of health among working pensioners. Centenarians work almost until the very last days of their lives. Their families are well aware of the benefits of work and do not interfere with the elderly doing what is pleasant and useful to them. So 118-year-old Tatyana Semyonovna Frolova says: “...When I work, I have an appetite, and I sleep better, feeling the joy that I can still benefit people.” A retired person, especially an urban one, simply needs to feel his connection with the land, at least occasionally experience the joy of knowing that the fruits of the earth, grown with his own hands, are on his family table.

Yes, ours is an age of urbanization, industrial and technological revolution, industrial and consumer services, bringing both well-being and inconvenience. The rhythm of time is tireless - you need to be on time everywhere, do everything, master a huge flow of information. Naturally, at such moments conflict situations arise more often, and the nervous system becomes more vulnerable. What “barriers” can be opposed to this, how to absorb unfavorable moments?

It has long been known that negative emotions: resentment, fear, melancholy, anger, rage, grief, envy, hatred - are “risk factors”, bring old age closer and shorten life, and vice versa, positive ones - pleasure, joy - cause an extraordinary increase in the vitality of the body . A rude, angry person is unpleasant to others. He is capable of extinguishing people’s smiles with just his appearance and ruining their mood for the whole day. Rudeness and hysterical antics do not improve a person’s relationship with the world around him; they come back to him like a boomerang and are detrimental to the “discharged” person himself. An indicative example is given by T. Alexandrova: “Everyone is shocked by the hell that came in the house when my father retired. My wife and children are used to having a strong man nearby and being all about work. And suddenly the image fell apart. Now the father wanders restlessly around the house all day, makes ridiculous remarks to his wife, ridiculous instructions to his grandchildren, demanding immediate execution...” Horror! It is clear that such a person, who is not prepared for such serious changes either morally, mentally, or physically, will soon face serious illnesses: angina pectoris, heart attack, stroke.

All long-livers are good-natured people, great optimists who can see joy even in small things. A smile and laughter transform a person. He will always be welcome in any company, in any society.

Laughter is a sign of joy , cheerful mood and mental health. Doctors have long included “laughter therapy” in their arsenal of treatments. Laughter has a beneficial effect on lung function and regulates metabolism. Three minutes of laughter are healthier than 15 minutes of gymnastics. V. Shakespeare wrote: “If you haven’t laughed during the day, it means you’ve lived that day in vain.”

Optimism is not a natural quality . You need to cultivate your mood, be able to control yourself. An old Indian proverb says: “When you sow an action, you reap a habit; sow a habit and reap a character; sow character, reap destiny.”

So be sociable, sensitive, caring and attentive to each other. Try, especially with retirement, to streamline the rhythm of your life. Doable, varied work with reasonably organized rest and careful treatment of the nervous system is the key to health and a long life.

Much attention should be paid to sleep. A person sleeps for about a third of his life. What is this - inevitability? Yes. Sleep is a vital necessity for a person; he cannot live even a week without sleep. How much sleep do you need? The duration of sleep should be such that after waking up a person feels cheerful and energetic. Depending on age, the need for sleep is different: newborns sleep 20 hours a day, a child aged 6 months to a year - approximately 14 hours, at the age of 10 years 10 hours a day. For high school age and adults, the norm of sleep is 7-8 hours a day, in old age - sometimes less.

For healthy and sound sleep, a correct lifestyle is necessary: ​​go to bed at the same time, stop mental work an hour and a half before bedtime, have dinner without overeating no later than 3-4 hours before bedtime, take a thirty-minute walk half an hour before bedtime. Eighteen degrees is the ideal temperature for sleeping.

It is advisable to sleep with the window open in winter. If this is not possible, then before going to bed, be sure to ventilate the room, turn off the lights, radio, and, if possible, eliminate noise stimuli. Wash your feet (if you have insomnia, use hot water), change your underwear to a nightgown or pajamas. It's even better to sleep completely naked. It is recommended to sleep on your right side without covering your head.

You need to sleep on a separate bed. It is not recommended to sleep with children and grandchildren. High pillows make it difficult to relax your spine and muscles. The bed should not be very soft, the blanket should not overheat the body.

You should not engage in intense mental and physical work before going to bed, you should not watch too emotional television programs, read a lot, drink tonic drinks before bed - strong tea, coffee, cocoa. An unemptied bladder interferes with sleep.

Doctors advise drinking a glass of warm milk at night . This is especially useful for older people. You can add a dessert spoon of honey to hot milk.

Don't stay in bed. When you wake up, get up immediately and be sure to do some vigorous exercise.

With various nervous overloads, stress, various diseases and disorders of the nervous system, insomnia or short sleep may occur. Sometimes the patient, afraid of insomnia, thinks about it all the time and, of course, does not fall asleep. The fight against fear of insomnia syndrome should begin with a conversation with a psychotherapist, who should inspire that this pathology is completely surmountable.

Among centenarians there are practically no single or familyless people . Apparently, it is impossible to live to the age of one hundred without constant and reliable support in the family. In families of long-livers there are no quarrels or discord. The atmosphere there is always calm and friendly. Many cases have been described when a husband and wife crossed the 100-year mark together. This cannot be explained by genetic predisposition alone. Long-livers become widowed extremely rarely; most often, having lost their spouse, they marry again (sometimes for the fourth or fifth time) and again have children.

So, the aging process is not unambiguous; it is associated not only with the processes of extinction, but also with the emergence of adaptive mechanisms for their suppression and compensation. In old age, not only the activity of some genes fades, but others are stimulated, providing a high level of vitality for an elderly person. Old age is both an advance and a victory over decline. A healthy lifestyle helps stimulate these genes.

So now (no matter how old you are) try to do everything to ensure that your old age is healthy and active.

Aging slower.

1. Buy a bike

2. Fall in love. Nothing disciplines the body more than the desire to please.

3. Lose weight. With age, a person faces an inevitable choice - face orbody. Keeping your body in shape is possible, but your face is not, at least without

plastic surgery or cosmetology.

4. Don't eat after seven.

5. Don't envy and don't lie!

6. Sleep for at least eight hours (except for the cases specified in paragraph 13.

7. Spend money easily and fun. Saving is the same signold age is like hair in the ears..

8. Rest. At least twice a year.

9. Be curious. A man who is interested in himself will soon be ableenthusiastically talk only about their illnesses.

10. Learn to enjoy nonsense, at least good weather in bloomlilac or nightingale.

11. Don't confuse luxury and comfort with happiness.

12. Never say: "I'm afraid"

13. If you have the opportunity to go at night, go. Betteroversleep work than life.

14. Be generous.

15. Don't believe in conspiracy theories. They are wrong.

16. Be easy going. No need to weigh, think andreflect. Take action. “The main thing is to get involved in the battle, and then we’ll see,” said Napoleon. Yes, he ended badly - no one argues... But he lived so brightly.

17. Be like birds or live for today - not yesterday and not tomorrow.

18. Don't slouch.

19. Don't try to look younger - you'll look funny. Necessarylook good, but for your age.

20. Don't complain about life. Don't complain at all.

From this article you will learn:

What age is considered elderly?

What lifestyle do retirees lead?

How to enrich your life in old age

What to do so that your health in old age does not let you down

What role does family play in the life of an elderly person?

Are the problems of older people being solved at the state level?

With age, a person begins to experience various deviations in his health and attitude. With retirement, loss of loved ones and illness, the lives of older people change, causing frequent stress, illness and depression. Therefore, it is so important to ensure that our loved ones do not feel emotional decline.

What features does the life of older people have?

A person becomes elderly when youth ends and life enters the season of autumn. At this moment, changes occur in everyone's body. As it turns out, gray hair, wrinkles or general malaise are not always a sign of aging. So how old does a person have to be to be called elderly?

Once upon a time, 20 years old was already a decent age, and those who were lucky enough to pass this milestone were already considered respectable people. History shows us numerous examples of early marriages, when from the age of 12-13 young people got engaged and started a family. There were also times when a 20-year-old girl was considered an old woman, but today everything is different.

According to members of the Russian Academy of Sciences, the classification of human biological age has undergone changes. Statistics on the dynamics of people's lives, health and general condition of the body are monitored by the World Health Organization - WHO. According to her research, human age is divided into the following stages:

22-44 years old - youth;

44-60 years - average age;

60-75 years old - old age;

75-90 years old - old age.

All those who were able to overcome the upper bar are considered long-livers. As a rule, reaching 90, and even more so 100 years old, is not so easy. And there are many reasons for this - illness, ecology and other living conditions of older people.

According to sociological surveys conducted in many countries around the world, people do not want to grow old and are ready to admit that they are already approaching the end of their years, only after reaching 60-65 years. This, in all likelihood, gives rise to the introduction of bills to increase the retirement age.

Elderly people should take better care of their health. Moreover, at the age of 60+ it is not always easy to quickly adapt to a new situation due to a decrease in the speed of information perception. This mainly concerns scientific and technological progress, because it becomes difficult for most people to adapt to modern computer technologies. But we don’t even think that this can cause severe psychological trauma to many. They may feel incapable and unnecessary, which will complicate the overall situation as they overestimate their age.

How is quality of life measured in older people?

There are four criteria for quality of life:

Material security implies the necessary wealth, which is a means of satisfying human needs, as well as access to existing savings for use at an older age. This point plays an important role in the lives of older people.

State of health. Aging usually means a deterioration in well-being, which is a sign of problems in the body. Therefore, improving the quality of life of older people is primarily based on maintaining human biological functions.

Education and employment. This criterion consists of opportunities for social activities and leisure.

Good conditions. According to the UN data from 2013, the older population wants to have freedom of choice, to be independent and self-reliant. Therefore, improving the quality of life of older people is so important and relevant today.

The last point corresponds to the provisions of the Madrid Plan of Action on Aging (2002), according to which the elderly part of society needs:

Physical activity;

Health monitoring;

Improving the lives of older people.

What place does family occupy in the life of an elderly person?

Undoubtedly, family plays one of the main roles in the lives of middle-aged people. As a person ages, he loses mobility, and with retirement, all activities revolve around the farm and home. Poor health often limits interests, after which older people begin to seek support from relatives.

The deterioration of health and illness of the elderly affect the general mental state, which leads to their dependence on other family members. The need for attention and help arises more often when people are sick. After all, in the circle of loved ones, it seems safer and more reliable for them to experience all the difficulties.

Very often, housework becomes a distraction and contributes to humility and adaptation to one’s new situation, while caring for children and housekeeping completely distracts from gloomy thoughts. Indeed, in such a situation, people feel needed and useful, which allows them not to become depressed and to cope mentally with the awareness of their old age.

According to statistics, there are fewer older men than women of the same age. Consequently, the mortality of the former is earlier than that of the opposite sex. Such a disproportion was achieved in Russia thanks to the war, when the strength of the strong half was reduced in combat losses.

As a result, in our country the number of single women exceeds the number of men. However, after being widowed, representatives of the stronger sex are more likely to remarry. And, as a rule, they take a lady younger than themselves as a life partner. In this situation, it becomes increasingly difficult for women who have lost their spouse to find a second husband.

An important factor in late marriage is the moral side, because many people in old age want to have a faithful friend. Therefore, there is a need to develop public understanding regarding the formation of alliances between older people.

With the end of work and going on a long-awaited vacation, a large number of people at the same time begin to feel isolated from society, which leads to depression and loneliness. Many pensioners, dissatisfied with their age, often quickly become physically decrepit, and mental disorders that arise against this background only worsen their situation. The environment surrounding them may also be different. Lonely elderly people find themselves in worse living conditions than those who live with family.

Unfortunately, suicides often occur against this background. Both men and women are predisposed to make this choice in the event of the death of a loved one, be it a spouse, child or close friend. According to statistics, 25% of suicides occur due to the loss of relatives.

At the age of 55-65 years a person becomes a pensioner or receives a demotion; long-term depression is also possible. All this affects the psychological state of the elderly person; a demobilization reaction occurs, when the future is presented only in a gloomy light, and the past, on the contrary, is idealized and presented as a better time.

At such moments, older people sometimes begin to voice passive expressions of a suicidal nature. Their loved ones should think about it, because this means that the relative urgently needs help. It is necessary to monitor them during this period and try to help them mentally cope with the difficulties that they have to endure. Therefore, it is so important to create favorable living conditions for older people, show them that they are still needed, and keep them busy with some chores around the house.

Between 65 and 75 years of age There are suicidal depressions. Being in confrontation with himself and with his family, trying to defend his rights, a person can write complaints or go to authorities, but unwillingness to help or inattention to his whims becomes the reason for voluntary death.

Age group over 75 years - the most difficult period in terms of psychological state. After all, these include old men or women, most of whom stop taking care of themselves and do not want to eat. Moreover, they constantly think about death and how to quietly leave for good, without becoming an unbearable burden to anyone.

Drawing a conclusion, we see that family is primarily important for the lives of older people. After all, it is its members that become a kind of barrier to suicide. Family relationships should be built in such a way that everyone feels responsible for each other, including for the oldest person, his health and well-being. Care and assistance are the main aspects in improving the quality of life of older people. In such situations, it is impossible to do without consulting social workers.

The environment and place of residence (village or city) also play an important role in the attitude of pensioners.

Not so long ago, in rural areas there was a custom when relatives were kept a place in the house until the end of their days, because the common household fed more than one generation. Living with family ensured that the elderly and elderly were cared for and provided them with everything they needed to improve their quality of life.

But the situation has changed, and many children now, having started their own families, do not want to live with their parents. But for good and close relationships between relatives, a mutual desire to support and help is important.

And the most necessary factor - children. Most pensioners already have grown-up descendants. Family ties are maintained, as a rule, first in a straight line, and only then, if there are no children, then with other relatives. Living together or separately, but subject to constant contact with loved ones, plays a very important role in the lives of older people and determines how their relationships will develop. Moreover, in addition to material assistance, old people want and need moral support and close emotional contact with children. After all, it is important for them to know that the connection with the child is not lost, and there is still love and mutual understanding between them. Assistance and support from children is an integral proof for them that their loved ones still need them. Good living conditions for older people consist of warm relationships between relatives, moral satisfaction and a healthy mental state of all family members.

Financial assistance is the most common from children. Parents also try not to remain in debt and run the household or look after their grandchildren, thereby helping the family. Some people choose to spend their pension on general needs, thus supporting their loved ones.

If you look at the numbers, then, as a rule, people aged 65-69 help their children more than they receive support from them. But time passes, and from the age of 75 the situation may be reversed, because health is no longer the same, and the elderly so need to rely on loved ones. If we compare families who live with their parents or not far from them with those who live at a distance from their elders, then the difference in mutual support for the latter is several times smaller. According to statistics, 65% of older people who have a separate apartment believe that they receive no help from their children at all. However, among those who live with their descendants, only 10% of the rural population and 20% of the urban population express the same opinion.

If you look at the participation in the fate of the elderly on the part of medical workers and other healthcare workers, then it is several times less than what children take from their parents. If we look at the country, then only 1% of such people in Russia require home care from health care workers, while in Denmark, for example, 3% of men and 12% of women, and in the United Kingdom of Great Britain, respectively, 4% and 5%.

These data show that in the world, custody of parents was relevant both before and now.

If we consider leisure time, then, perhaps, there is nothing more pleasant than spending time with your beloved grandchildren. They do not let their grandparents get bored and force them to do more work around the house, thereby wasting their time on pleasant pleasures. However, grandchildren do not always provide the opportunity to do something else useful. Thus, among middle-aged working men who live only with their wives, the number involved in public affairs is four times greater than those who also live with their grandchildren. Thus, those unburdened with descendants spend their leisure time doing physical exercise, sports, or walking in the fresh air. But, of course, children need contact with older people, because their relationships develop completely differently than with their parents. Grandparents look at life differently, and therefore the upbringing of young people takes place through the prism of experience and wisdom.

Spending time with younger family members and caring for them makes older people understand and realize that they are still useful and needed in this world. It’s not for nothing that many old people say that their grandchildren give them a second wind, a new purpose in life, a different meaning and interest.

Elderly people and their lifestyle

The aging of the body tells us that a person is phylogenetically constantly in motion, and not at rest. This happened naturally when people had to work or lead a physically active lifestyle to survive. After all, it depended on how fast and hardy a particular individual turned out to be, whether he would be well-fed, whether he would catch prey, whether he would be able to protect himself from an enemy or a wild animal, etc. And according to natural selection, the strongest survived, and the weaker died from starvation or themselves became prey to predators.

If you look at old people, then, as a rule, they can be divided into two main groups - those who are active, cheerful, optimistic and relatively young in appearance until old age, and those who, with age, become increasingly older externally and internally, all the time dissatisfied, gloomy and inactive. But scientists have come to the conclusion that every person had all these signs before, but as they get older they become more pronounced, which is why the lives of older people are so different.

Of course, as a person ages, he loses activity and develops a tendency toward passive behavior, as well as psychogenic stress. Of course, everything depends on the personal character and temperament of each person. Someone finds strength in themselves and overcomes these ailments, seeks new values ​​in life, sets new goals, and strives to implement plans. Others, on the contrary, withdraw into themselves; all these features of old age only put pressure on them. As a result, people become passive and indifferent to many things, refuse to use their strength to the fullest and acquire senile tendencies already in advance. This leads to the fact that the body simply gets used to living like this and gradually reduces its reserves and abilities. People begin to walk in a vicious circle when restrictions in physical activity first lead to mental passivity, which in turn interferes with the use of the body's adaptive capabilities. After this, the question arises: is this behavior a consequence of old age or is it still due to the lifestyle of older people?

No matter how paradoxical it may be, activity has virtually no effect on the rate of aging, but the physical condition and capabilities of those who lead a sedentary lifestyle are several times less compared to those who are energetic and move a lot. This is due to the fact that active people begin to age at the age of 25-30, so in terms of endurance, for example, at 60 years old, they are in better physical shape than those who are passive, and, accordingly, look 10-20 years younger .

If we consider the mechanism of the effect of muscle activity on the human body, it is quite complex. With intense movement, a person’s physical capabilities are maximized, which subsequently reduces the load on various systems when working within acceptable levels. Therefore, we can say that activity contributes to the appearance of changes in the body that are opposite to those that occur during the aging process.

Thanks to movement, maximum ventilation of the lungs increases, breathing improves and becomes more correct, shortness of breath disappears and blood volume increases, which leads to improved cardiac activity. The heart muscle no longer requires a lot of oxygen, and the increase in blood pressure is insignificant after minor physical exertion. The functions of the endocrine glands change, the body's endurance increases, muscles grow, which are able to more efficiently use oxygen during metabolism.

Therefore, we can conclude that improving the quality of life of older people directly depends on physical activity, because it is the most effective method in the fight against old age. Movement at an advanced age will delay the decline in working capacity, and will also prolong the capabilities of a person as a whole.

After all, in fact, old age approaches us in two ways - weakening the body and exhausting our psyche, reducing interest in life, etc.

In addition, scientists have discovered a psychophysical connection, proving that both of these factors are interconnected. Many gerontopsychologists believe that such passivity entails physical inertia, and, conversely, an emotionally stable state and good spirits support and prolong happy years, pushing back the autumn of life. We can say that each person chooses and develops his own way of aging. But for some it can be cheerful and prosperous, while for others it can be gloomy and pessimistic.

One of the main tasks of medical staff is not only the treatment and prevention of diseases, but also improving the quality of life of older people and providing support for psychological disorders. It is important to explain how to avoid helplessness, take care of your shape, and improve or reconsider family relationships. This is an increase in the quality of life of older people, when the combination of all factors plays a major role in their well-being.

How to maintain a healthy lifestyle for older people

While we are young, our health is also relatively good. However, as you age, your physical condition and well-being will not always be ideal. Various ailments become commonplace. How can older people stay alert without overdoing it?

Disease prevention is one of the main directions in modern medicine. It is based on a healthy lifestyle. First of all, it means giving up bad habits, a daily routine with the necessary rest, proper food, exercise and a positive mood.

If we consider nutrition, then it is necessary to follow some rules. You need to eat small portions three to five times a day. After all, if you want to live a long life, you should make sure that you are not overweight. You need to perfectly balance your diet so as not to overload your body and at the same time fully provide it with useful substances. It is also advisable to select the diet and menu according to the age and characteristics of the person. After 40 years, the consumption of beta-carotene is extremely necessary. It is found in full in fresh orange fruits and vegetables, as well as parsley. After 50 years, the skeletal system becomes fragile, which is why it is important to eat enough calcium. Products rich in this element include dairy products, especially cottage cheese and cheese, fish, and sesame seeds. Seafood helps prevent atherosclerosis and strengthens our heart. Foods containing selenium improve mood and help cope with stress. In general, to improve the standard of living of older people, a balanced diet consisting of fresh vegetables and fruits, fish and herbs is essential. The use of additional vitamin preparations will also be a good addition to the diet.

Why is movement so important, especially in old age? In fact, it not only improves the physical condition of the body, but also stimulates the release of necessary hormones that are lacking in an elderly person. Physical activity helps improve blood circulation, restore skeletal mass, preventing its loss and sometimes ensure its growth. Walking, for example, is an excellent prevention of posture-related diseases, and it also increases bone density in the spine and hips. It has been scientifically proven that proper physical activity, daily health exercises (at least half an hour a day), including breathing exercises, walking, water procedures and a positive attitude prolong life, improving health and preventing premature aging.

With age, the need for good sleep increases, and in a cool room. A night's rest in a room at 17-18 degrees will prolong life and make you look fresher and younger, because age-related changes and metabolism also depend on the ambient temperature.

Of course, the standard of living of older people is influenced by both intellectual and creative activity. Constant thought processes prevent mental abilities from degrading, and also stimulate blood circulation and metabolism. If a person is a creative person, then life will be filled with pleasant moments. That’s why it’s so important to find something you love to do every day. This could be a hobby or just an interesting activity. To improve the standard of living of older people, it is also necessary to choose a job they like, because this will have a positive effect on their emotions and mental state in general. The main thing is not to sit still, but to move and develop further, because new information and hobbies will not only be interesting, but also useful for the functioning of the brain.

What is the active life of older people?

Most people associate the end of their working life with helplessness, illness, and a boring and monotonous life. It is not easy for an elderly person to come to terms with the fact that he will have to sit at home and his active work and social status will change to retirement. As a rule, the majority, if not experiencing depression, then at least feel changes and begin to worry about it. Nervousness in this situation will not lead to anything good, because it is the basis and root cause of all diseases. The life of older people begins to go in a vicious circle, when they do not want to accept a new form of existence, they are nervous because of this, thereby exacerbating their ill health and depressed psychological state, pushing old age. This may seem sad. But you don’t have to sit idly by, you need to start moving and developing further.

So, let's look at what activities any elderly person can do to entertain themselves.

Relax

This can be either walks with grandchildren or a spouse, or trips that are not stressful or tiring, for example, out of town or to the park. After all, it’s finally time to take a break from work, the endless bustle and worries and enjoy your well-deserved vacation. Like that old joke when a person is tired of serving and dreams of retiring, doing nothing, sitting in a rocking chair and enjoying himself. “And then what?” - they ask him. “And then I’ll start swinging!” he replies. The main thing in this matter is not to delay the second phase, but to rest a little and continue to live to the fullest.

Work

If they wish, older people can continue to work when it makes them happy. Especially if a person is one of those who are used to being in the center of the team all the time or simply working tirelessly. You shouldn’t suddenly quit your business if you can’t imagine life without daily worries of this kind. You can stay at your current job or choose a slightly different one, a little calmer, which will not be a burden and at the same time will be convenient and enjoyable. Someone will probably want to do something more active. Why not? After all, retirement will provide a chance to think about what you like and what you want to do. You don’t need to assume that you won’t fit into a new team or won’t be able to find another occupation because of your age. Your professional experience will do everything on its own, because you have spent so many years doing what you love, gaining new knowledge year after year. Believe me, another employer will definitely appreciate it. Don't look for a place for retirees, choose what you like, and everything will work out for you.

Make your dream come true

The life of older people may not be so boring, because now is the time to do what you love! Another interesting and important point about retirement is that many people often dream about something, but as always, there is not enough time and energy to realize these desires. Therefore, another way to dispel bad thoughts and enjoy life in retirement is to realize your ideas, be it gardening, knitting or renovating your apartment. The main thing is that it is a joy, and you will feel that life is getting better. Retirees need to look at themselves differently, find new friends, remember their passions, realize their dreams, and their days will be filled with light and meaning. A hobby or your favorite pastime can also become a source of income. You just need to think through everything and approach this matter with enthusiasm. Proper organization of leisure time will also improve the living conditions of older people, diversifying them and adding positive emotions.

Engage in your development

When we talk about development, we mean not only the needs of the body, but also the spiritual. Self-care - mental and physical - will help raise the standard of living of older people. You need to try to make new friends or establish closer connections with existing ones. In addition to getting outside, add something else to your life. Abroad, yoga, dancing or sports are very popular among retirees. This has finally come to Russia, and now it is not considered shameful for the middle-aged generation to diversify their lives and combine business with pleasure. After all, by visiting such places, older people not only benefit physically, but also emotionally.

Sometimes pensioners start earning extra money by tutoring teenagers. Thus, by communicating with young people, they gain positivity and at the same time spend their leisure time. The job can be different - from a coach of a football or basketball team to a craftswoman in clubs for schoolchildren.

Take care of your health

Of course, all of the above points should not in any way be detrimental to your health, because the life of older people should, first of all, be rational and balanced. But try not to jump above yourself and not to overdo it. You also need to monitor your ailments. As a rule, pensioners are suddenly bombarded with a number of illnesses, and often they do not want to deal with them. After all, just recently they were healthy, and now they don’t want to realize that various ailments have come flooding back. All this can happen due to the fact that you stopped keeping a strict schedule, started sleeping until lunch, eating as much as you want without a routine, and especially at night. The body suddenly begins to work differently, and as a result, various diseases appear that are easier to prevent than to treat later. Therefore, it is so important for older people to monitor their diet and ensure that their lives are balanced and full of quality time, and try to maintain some kind of order and lead an active lifestyle. You shouldn't sit in front of the TV all day or lie on the couch reading the newspaper. This, of course, can be part of your regime, but only a small one, and the rest of the time, do something useful. Vary your schedule with running, exercise, yoga or perhaps a swim in the pool, and you will see how good health and a cheerful mood will be the reward for all your efforts.

Be part of the whole

Well, one of the important criteria for the quality of life of older people is still good relationships with loved ones. After all, mutual assistance and goodwill among relatives are the basis of a healthy family. Believe me, when you retire, your children and grandchildren still need your support. You need to remember that you as a person have not gone anywhere, you have not become different, you just now have a lot of time to realize your plans and spend it on family and friends.

6 examples of how an active life for older people makes them happy

Unfortunately, many people think that retirement is the last stage of our existence, happy days are behind us, and only old age lies ahead. But look at it differently, because the life of older people can be varied and interesting, everything is in your hands! An elderly person is also capable of becoming prosperous, cheerful and bright, which is proven to us by a whole project called “The Age of Happiness” by the famous photographer Vladimir Yakovlev. A series of images demonstrates how you can diversify the lives of older people. The heroes in the photographs have long been over 70, and some over 90, but they all breathe energy and show us that we need to strive for the best, realizing our ideas and dreams.

Let's take a look at some striking pictures.

Robert Marchand- a cyclist full of energy and desire to win, who is already 102 years old. Doesn't it look like it? But that's true!

Ruth Flowers- one of the oldest DJs, perhaps. But how does she do it! Taking up the hobby at age 68, the 72-year-old woman still enjoys her hobby.

Lloyd Kahn realized that his life should be connected with skateboarding when he was 65 years old. He has not given up his favorite hobby for 13 years!

Annette Larkins- vegetarian and raw foodist. Perhaps someone will say that she should not be in the photographs among these elderly people, because she looks no more than 40 years old. But no, she’s already 70!

A Yvonne Dowlen has a great time on the ice, having mastered figure skating. She is no less than 80 years old!

Paul Fegen- a multimillionaire in the past and a card magician in the present. 78 years old - it's time to do something interesting!

What is the program to improve the quality of life of older people in Russia?

Recently, our government developed a plan to improve the quality of life of older people. It was carried out from 2011 to 2013 and is currently ongoing.

Maintaining activity and health affects the improvement of the lives of older people, which leads to meeting the needs of each person, as well as strengthening the country's potential and the full development of generations.

These arguments and reflections became the basis for the development of a program to improve the situation of pensioners in the regions. A number of measures have been proposed that implement the goals and objectives of improving the quality of life of older people.

The main aspects to improve the condition of the elderly population in the country include:

Providing social services throughout all regions for elderly people in need. The program must cover at least 90% of retirees who require such services.

Creating the necessary conditions to improve the quality and life expectancy of older people, especially those living in boarding houses for the elderly.

An increase by 1.5-3 times in the number of representatives of the older generation in need of services from social services under the “Adoptive Family”, “Patronage Service” and others schemes. This will lead to a reduction in queues at inpatient facilities.

Increase to 35-50% of pensioners who require technical means for rehabilitation and care (from the total percentage of people of the corresponding age who need these devices).

Removal and disposal of old equipment and buildings in stationary institutions up to 20% per year.

Creation across the country (per region) of three to five points of rental or sale of care products for the elderly and increasing the level of satisfaction of older citizens with them.

As well as other aspects of the socialization of the older generation.

All these points must be carried out strictly under the control of this program and lead to an improvement in the quality of life of older people. As the analysis showed, improving the situation of pensioners cannot be achieved only through the provision of additional payments, benefits and subsidies. In addition, it is necessary to diversify their social activities. These aspects include maintaining and improving health, social leisure, participation in community service, taking care of intellectual abilities and other aspects that are so necessary to maintain and improve the quality of life of older people.

You can live longer, or you can live better. Healthy aging will allow you to live better and longer.

It is important not only to live your years, but also to fill them with meaning: to remain active, independent and happy. The desire to travel, dance, date, learn, laugh and have fun never goes away as we get older. We want to stay energetic and active.

This article will introduce you to healthy aging habits. Research has shown that by adopting certain habits that affect your diet, sleep, exercise and preventative measures, you can significantly improve your quality of life as you age. In turn, this will also help you avoid chronic diseases and make your life healthier and happier.

Why healthy aging is so important

According to the US Department of Health and Human Services, nearly one in four Americans suffer from chronic diseases such as arthritis, asthma, diabetes, heart disease, hypertension and respiratory diseases.

All these diseases prevent a person from being independent and coping with daily work on his own. Moreover, illnesses damage not only your health, but also your budget since you need to spend money on hospitals, nurses and medicines.

The good news is that you can reduce the likelihood of you developing a certain disease. The following steps will make your body stronger and your mind clearer.

The Basics of Healthy Aging

Nutrition

Proper and healthy eating is essential for your health, especially as you get older. From the age of 60, your body begins to change rapidly. Proper nutrition will provide your body with the energy and nutrients it needs. The effectiveness of these tips has been scientifically proven. By following them, you can choose the right diet to stay healthy throughout your life.

Drink plenty of fluids

As we age, we drink less and less fluid because we lose the feeling of thirst.

To get into the habit of drinking more fluids, drink with meals, drink a glass of water when you take pills, and before and after exercise, especially on hot days.

Choose drinks that are low in sugar, sodium and fat. Water, skim milk, 100% juices (orange, cranberry, apple) and low-fat soups are perfect for you.

What to eat

Make sure you include foods rich in nutrients and vitamins in your diet every day.

Your diet should include:
● protein (chicken, pork, lean meat, seafood, eggs, legumes)
● fruits and vegetables
● whole grains (oatmeal, wild rice)
● low-fat dairy products (milk, cheese)

Also, be sure to include foods containing vitamin D and fiber in your diet, and try to avoid foods containing high amounts of fat and salt.

Correct Portions

Nutritionists recommend that people 50 and older eat foods in the following amounts daily:
● fruit – 1 ½ – 2 ½ cups
● vegetables – 2 – 3 ½ cups
● cereals – 150 – 280 g
● dairy products – 3 glasses of skim milk
● oil – 5 – 8 teaspoons
● a minimum of products containing sugar and salt

This list will give you a rough idea of ​​how much you should eat daily.

The National Institutes of Health suggests measuring your portions as follows:

– a portion of cooked vegetables, salad, boiled potatoes – the size of a baseball
– 5 grams of cheese – a portion the size of 4 dice
– 100 grams of meat or poultry – palm-sized portion

Read the labels

It's best to eat freshly prepared food, but if you buy packaged foods, always pay attention to the label. Avoid foods high in sugar, salt and fat:

● Sugar: Try not to consume more than 6-9 teaspoons of sugar per day (25-36 grams)
● Salt: People over 50 should limit to 1.5 mg per day
● Fat: Eat 18-25 grams of saturated fat, which should not account for more than 10% of your daily calories.

Dream

According to the US National Sleep Foundation, people aged 50-65 should sleep 7-9 hours a night, and people over 65 should sleep 7-8 hours.
However, many people in adulthood suffer from insomnia and lack of sleep.
This is often caused by diseases such as obstructive sleep apnea, arthritis, acid reflux, congestive heart failure and depression. In some cases, restless legs syndrome can make getting adequate sleep impossible. The good news is that by treating the condition itself, you will significantly improve your sleep quality.

Lack of sleep negatively affects physical and mental health. A lot of studies have been conducted that have proven that lack of sleep causes memory impairment, various diseases and shortens life. Here is a list of the most common consequences:
● obesity
● diabetes
● heart disease and hypertension
● mood disorders
● decreased immunity
● low life expectancy

1. Avoid caffeine, nicotine, alcohol and other stimulants that can affect your sleep.
2. Don't eat heavily before bed.
3. Don't drink too much fluid before bed to avoid going to the toilet at night.
4. Refrain from taking a nap in the evening if you didn’t have time to do so during the day. If you want to take a nap, do it before 3 pm. Otherwise, your sleep pattern will be disrupted: you will fall asleep later and not get enough sleep.
5. Try to exercise in the morning rather than in the evening. This will help you sleep better, while late night workouts will interfere with your sleep.
6. Try to stick to a clear sleep schedule. Going to sleep and waking up at the same time every day will help you get into a rhythm. Waking up at the same time is even more important, because this way you will train your body to fall asleep more easily in the evening.
7. Don't check your watch or phone first thing you wake up. If you find it difficult to hold on, move them away from the bed.
8. Create a sleep-friendly environment in your bedroom. Let it be dark, quiet and cool there. Invest in a comfortable mattress, pillow, blanket, bedding, blackout curtains, sleep mask, earplugs, or white noise machine if necessary.
9. Create your evening routine and stick to it: take a bath before bed, drink a cup of herbal tea, read a book before bed and try to avoid watching TV, phone or tablet at least 30 minutes before bed.

Sport

It's no secret that sports in combination with proper nutrition is the ideal combination for your health.
Sport helps people stay active in adulthood and prevent various diseases. Moreover, older adults who exercise have better decision-making ability, as well as better planning and critical thinking skills than their inactive peers. Sports also help prevent cognitive decline, memory loss and dementia.

You don’t need to exhaust yourself with training to feel all the positive effects of sports on yourself. A recent study conducted by scientists at Harvard University suggests the following exercise schedule for older people:
● Minimum 2.5 hours of walking or aerobic exercise per week
● Strength training 2-3 times a week, but never 2 days in a row
● Stretching exercises every day

Daily Habits

Trends about what is beneficial and what is harmful are changing very rapidly. Today wine may be considered healthy, but tomorrow it won’t be. Yesterday everyone said that eggs were harmful, but today they are already considered a super food.

I have compiled a list of 5 habits that are considered healthy around the world.
● Move. The more you move, the better. Walk, swim, play tennis - it doesn’t matter what it is. The main thing is to try to do something every day and not sit still. Research shows that active people have a 7-fold increased chance of aging healthy.
● Do things that make you smile more often. People who smile often live longer and are healthier and happier than those who smile rarely. A deliberately forced smile will not add several years to your life, but activities that give you real and sincere joy definitely can.
● Turn off the TV. 1 hour of watching TV reduces life expectancy by 22 minutes. If you spend 6 hours watching TV every day, you will live 5 years less, according to a study conducted at the University of Queensland. Instead of watching TV, spend time with friends, cook, garden, read a book, go for a walk or draw.
● Spend time with family and friends. Strong connections with family, friends and co-workers make you healthier and live longer, according to research from Brigham Young University. Moreover, according to another study conducted at the University of North Carolina at Chapel Hill, a wide social circle is as important for maintaining health as exercise and proper nutrition.
● Meditate. Meditation has gained widespread popularity recently. Even researchers from Harvard University talk about the benefits of meditation for older people. Just 15 minutes of meditation a day will improve your health and mood, and help relieve stress, pain and depression.

Prevention

When it comes to your health, it's always better to be one step ahead. If you carefully monitor the condition of your car and regularly take it for maintenance, why not start treating your health the same way?

For older people, it is extremely important to regularly visit doctors, get vaccinated and get MRIs to detect health problems at the first appearance and prevent them.

Here is a list of preventive measures recommended by the US Department of Health (please consult your doctor first):
● One-time x-ray to check for abdominal aortic aneurysm for men of a certain age who have ever smoked
● Taking aspirin to prevent heart disease for men and women of certain ages (check with your doctor)
● Pressure measurement
● Mammography every 2 years for women 55-74 years old
● Cholesterol test
● Diabetes test (type 2) for people with high blood pressure
● Consultation with a nutritionist
● Hepatitis C testing for people at risk, as well as a one-time test for those born between 1945 and 1965
● HIV testing for everyone aged 15-65 years
● Vaccinations from:
– Hepatitis A
– Hepatitis B
– Shingles
– Human papillomavirus
– Flu
– Measles, mumps, rubella (MMR)
– Meningitis
– Pneumococcal infection
– Tetanus, diphtheria, whooping cough
– Chickenpox
● Lung X-ray for people aged 55-80 who smoke or have smoked actively in the past 15 years
● Tests for chlamydia and gonorrhea
● Test for syphilis

Social relationships (and sex)

Socializing helps older people stay physically and mentally healthy, and helps them live longer.

The US National Institute on Aging conducted a study that proved the following:
● strong social relationships are directly related to good biomarkers;
● social well-being helps reduce inflammatory processes in the body, which in turn can cause diseases such as Alzheimer's disease, osteoporosis, arthritis and cardiovascular diseases;
● social isolation significantly increases the risk of disease and also increases the mortality rate;
● loneliness contributes to high blood pressure;
● loneliness increases the risk of depression.

Maintain good relationships with family, friends and colleagues. If you're feeling isolated, try volunteering, joining a fitness class, playing cards, meeting friends for coffee, or cooking dinner for your family.

But if you want to add a little spice to your life and improve your health, have more sex! This is what the doctor ordered and here's why:
● Sex improves sleep quality. Orgasms release the hormone oxytocin and also reduce levels of the hormone cortisol, which in turn helps you relieve stress and anxious feelings.
● Sex makes you look younger. According to a study conducted by the Royal Edinburgh Hospital in Scotland, older couples who have sex at least 3 times a week look up to 7 years younger than their peers.
● Sex makes you happier. Everyone knows that happiness is vital to overall health and well-being. According to one study, couples who had sex once a week were 44% happier than those who had not had sex in the past year.

Additional Help

Since in some cases, older people cannot independently perform daily work (bath, cook, dress, go to the toilet, clean the house, drive a car, etc.), they have an urgent need for a solution that will allow them to live safe and remain independent as much as possible.
It's important to start planning and sharing your preferences with family members before you need outside help.

The US National Institute on Aging offers the following options:

● Medical and social assistance at home. These services are usually provided in the home and may include physical, occupational and speech therapy.
● Nurse services. The services of a nurse include helping the patient with the daily work that he himself is no longer able to cope with.
● Friendly visits. Such services are provided by private agencies or by volunteers who periodically visit elderly people who are sick or live alone.
● Transport services. These services help older people get to the hospital for doctor's appointments, to the store for shopping, etc. This makes their life much easier, since many people have reduced mobility as they age.
● Emergency call systems. This option is especially suitable for those who live alone. With the help of an emergency call system, a person will be able to press a button on a device attached to the arm or neck if they suddenly feel unwell.
● Elderly care centers. Such centers are open during the day and offer their visitors a variety of activities, communication and food.
● Residential and assisted living centers. Such centers offer single and double rooms, care, food and medication, as well as 24-hour assistance. However, such centers lack medical services.
● Residential complexes for retirees. Such complexes are suitable for those who need daily assistance with going to the toilet, dressing, washing and preparing food. Such complexes also often organize various events so that their residents can socialize.
● Nursing homes. In nursing homes, patients are provided with nursing care, treatment, 24-hour assistance, physical therapy, and feeding.

Healthy aging starts with yourself

Sure, some people are lucky with their heredity. You yourself have the power to increase your chances of a healthy and happy old age.

By following the advice in this article, you can adopt habits related to your diet, sleep patterns, exercise routine, and preventative measures that will help you live not only longer, but also better.

A survey was recently conducted among people over 60 years of age on the topic: “What advice would you give to today’s young people?” It seemed like a completely simple question, but some of the answers were quite unexpected.

1. People always say: “A good job is one that you enjoy every day.” This is an FALSE STATEMENT. A good job is one that you can tolerate most workdays and still pays all your expenses. Almost no one has a job that they can adore every second of.

2. Years pass in the blink of an eye. Don't marry young. Live life to the fullest. TRAVEL. Take action. It doesn't matter whether you have money or not. Pack your bag and go where you can afford. Until you have children, don't spend money on things. For any things. See the world. Point to a point on the map. And go ahead!

3. Don't take things too seriously. Even if at some moments life seems hopeless and hopeless, try to laugh at all this ass and at how you got into this.

4. A friend is someone who will come to the rescue, even if you call him at two in the morning. The rest are just acquaintances.

5. The most important person in your life is the person who agrees to share his life with you. Think of it this way.

6. You won't notice how your children grow up. So spend as much time with them as possible.

7. No one has ever died with the regret of not working enough in their life. Be hardworking, but don't put work before family, friends and, ultimately, yourself!

8. You can live a long life, or maybe a short one - no one knows. But be that as it may, you need to take care of your health when you are young.

9. If you are tired of your life, just stop, think about the present moment, enjoy everything that is beautiful and truly important. Take a deep breath, relax. And understand that everything is relative.

10. Eat and exercise like you're a diabetic with a heart condition - you'll never become one.

11. We only have one life. Don't wake up one day and realize that you're already 60 and haven't achieved anything you've dreamed of your whole life.

12. This may not be as deep advice as others, but still: brush your teeth regularly, dental problems are terrible.

13. Do not follow all advice as biblical commandments. You can ask someone you respect for advice, then re-evaluate your situation and make your OWN decision.

14. Things are just things. Don't hold on to material objects, hold on to time and events.

15. The damage you received today will make itself felt in old age. Even if you think you have completely healed them. BELIEVE IT!

16. Appreciate every moment and every little thing. When you're young, you always want everything at once. But why not appreciate every little moment? We are not on this planet forever, and the greatest pleasure we can afford is to enjoy every moment. Instead of typing messages, pick up the phone and talk to someone in person. Visit your mom, for absolutely no reason, just like that. Soak up every moment.

17. Pay all your bills and stay out of debt.

18. Jealousy destroys relationships. Trust your soulmate. If not her, then who can you trust?

19. If you have an impossible dream, you should still at least try to get closer to achieving it. Because with age it will become even more impossible.

20. When you meet someone for the first time, realize that you KNOW NOTHING about that person. You see his nationality, gender, age, clothes. Forget all this. You don't know anything. Those stereotypes that are shoved into your head because our brain loves to categorize everything limit your life.