A gerontologist named 10 rules to keep your brain and body toned at any age

gerontologist, neurologist, chief physician of the Clinic of Restorative Neurology

Today, life expectancy is 78 years for men and 82 years for women.

Modern science and medicine have learned to diagnose at early stages and treat various diseases of the cardiovascular system, diabetes mellitus, cancer, prevent the development of complications in various infections. However, a person should also take part in preserving his or her health.

According to the World Health Organization, several factors influence the state of human health and actual life expectancy. Namely:

• Individual lifestyle – 50%;
• heredity – 20%;
• climate – 20%;
• health care system services – 10%.

It so happens that in our country, elderly and young people do not follow an active lifestyle. Why? In the first case, overweight, shortness of breath, unstable blood pressure, problems with joints and spine interfere. In the second – laziness, work, household worries. But all this can be corrected.

1. Reducing the caloric content of the diet

To avoid gaining excess weight, and, as a consequence, increased stress on the heart, joints and spine, it is worth limiting the caloric content of the daily diet.

Nutrition should strictly correspond to the actual energy requirements of the elderly, which are significantly reduced as the body ages.

Up to 65 years of age, the caloric content should be 2400-2600 kcal. Over 65 years of age – reduced to 2100 kcal.

2. Increase the amount of fruits and vegetables, protein

Fruits and vegetables are rich in fiber, which improves intestinal function. Protein is a building material for muscles. Choose lean varieties of fish and meat, fermented dairy products (cottage cheese, milk) and vegetable protein (soy, nuts).

3. Adhere to a drinking regimen

Drinking plenty of water every day is very important for overall health. It is good for all organs, cardiovascular system. Why? It reduces the risk of blood clots forming in the blood vessels and improves microcirculation.

4. Motor activity

Lack of activity is the key to very rapid “senility”. Therefore, do exercises (especially stretching and breathing) for the body, exercises for the face, walk more in the fresh air, swim, run, play mobile games (it brings a lot of joy), take a contrast shower (an excellent gymnastics for blood vessels), do massage (or self-massage where possible).

5. Eliminate smoking and alcohol

Alcohol, along with smoking, increases the risk of cardiovascular complications that can even lead to death.

6. Reducing the intake of fast carbohydrates, table salt

Salt retains fluid in the body and can contribute to edema. As a result – an increase in blood pressure.

Cakes, pastries, buns – these are fast carbohydrates that give short-term satiety. In doing so, they threaten weight gain. Use healthy ways to cook fish, chicken and lean meats. For example, baking, braising, steaming.

7. Preventive checkups

Regular preventive check-ups will help to detect disease and find the right treatment. Timely diagnosis is the key to success in treatment, avoids the development of serious complications. Monitor blood pressure, pulse, and undergo examinations.

8. Memory training

Develop logical thinking, solve problems, solve crossword puzzles. It is good to restore the brain’s capacity to learn new things. For example, music or foreign languages.

Also for memory training are suitable for various physical exercises that a person has not performed before. It does not necessarily have to be a serious load. It is enough to try to draw a circle with both hands at once or write a word with the left hand.

9. Healthy sleep

Older people also need a good night’s sleep, which should last at least seven to eight hours. The body needs time to rest well and fully recover.

10. Psychohygiene

Communicating with relatives and friends can preserve mental health. To raise your mood and join the culture will help to go to various exhibitions, concerts.

Negative thinking can worsen the state of health. Do not look for all sorts of signs of disease in your body and fear the coming of old age. If you convince yourself of something for a long time, it can actually happen.

Look at your age from a positive side. After all, there is free time, and it should be devoted to some interesting things.