How to slow aging after 30, 40 and 50? Doctor’s recommendations for all age groups

Cosmetologist, dermatovenerologist, trichologist, founder of CosmetologBest cosmetology center

Aging is a natural process of change in the body. But if you follow a number of recommendations, it can be slowed down. Each age group has its own measures.

Recommendations for 30-year-olds

Women and men by the age of 30 are at the peak of reproductive health, but with each passing year, their production of sex hormones decreases. The result is poor skin, nails and hair. Here’s how you can help your body stay young and beautiful.

1. Physical activity. After the age of 30, you should prioritize activities such as cardio, strength training and flexibility exercises. They help keep your muscles toned, have a positive effect on your heart and speed up your metabolism.

2. Proper nutrition. It is important to eat a variety of foods that are rich in nutrients. What should be included in the diet? Vegetables, fruits, nuts and grains. Don’t forget about foods rich in magnesium. This mineral helps relax muscle fibers. This way, you will be less susceptible to stress.

3. Avoiding bad habits. We’re talking about smoking and alcohol. They accelerate the aging process, and also harm health. Nicotine and tar provoke the production of free radicals. Because of this, collagen and elastin molecules, which are responsible for the elasticity of the skin, are reduced. Alcoholic beverages dehydrate the body. As a result, wrinkles become more pronounced.

4. Sun protection. Avoid prolonged exposure to direct sunlight. Use products with a high SPF level. This way you will prevent premature aging and skin damage.

5. Get adequate sleep. It plays an important role in maintaining physical and mental health. It is essential to monitor your melatonin levels. Why? This hormone interacts with keratinocytes and fibroblasts to produce collagen and elastin.

6. Skin care. It is important not to forget about skin care. At age 30, it is necessary to do cosmetic procedures to cleanse the pores of impurities. This can be chemical peels, various salon procedures (photo rejuvenation, mechanical cleaning, ultrasonic cleaning, microdermabrasion – a method of removing keratinized cells).

Recommendations for 40-year-olds

At this age, a person’s cognitive function declines, vascular health deteriorates, metabolism slows down, muscle tissue volume decreases and vision declines.

1. Maintaining muscle mass. Strength exercises, such as lifting weights or working out at the gym, are useful for increasing muscle mass. Remember, your goal is to keep your body toned, not to compete. Don’t overdo it. Properly distribute the load, pump all muscle groups.

2. Healthy diet. With age, metabolism decreases, so it is important to eat right. Refuse snacks, eat more plant foods. Do not forget about protein (fish, eggs, legumes). But meat is recommended to eat no more than three times a week.

3. Maintaining mental health. Taking care of your emotional state is also important after 40. Regularly practice meditation, do yoga, read, be socially active.

4. Body Check-Up. Regular preventive health check-ups and screening tests can help identify and prevent potential diseases and slow down aging.

5. Skin Care. The condition of the dermis is one of the visible signs of aging. After the age of 40, it is necessary to remember about moisturizing. Select special products, observe the water balance. Do not forget to use sunscreen and remove makeup.

Recommendations for 50-year-olds

The main change of women in this period is the onset of menopause. Climax affects the level of female sex hormones, which affect health and beauty. Also after the age of 50, in both sexes, bones become brittle and skin becomes dry.

1. Bone Health. Bone density gradually decreases with age, leading to osteoporosis (a disease that affects connective tissues). Therefore, it is important to remember prevention. What does it include? Consumption of foods that are high in calcium. Maintaining physical activity, such as walking or swimming.

2. A healthy diet. The diet after the age of 50 should consist of a variety of foods. Do not overeat, the norm is 1600-1800 calories per day. Overweight increases the risk of heart disease, diabetes and cancer. Include in your diet foods rich in omega-3. But it is better to avoid the use of large amounts of salt.

3. Disease control. With age, the risk of developing chronic diseases increases. We are talking about diabetes, hypertension, arterial hypertension. Regular medical examinations and compliance with the recommendations of doctors will help to timely detect and prevent the development of diseases. Separately, it is worth visiting an ENT and ophthalmologist, since after 50 years of age, vision and hearing fall.

4. Mental activity. Stimulate your brain with regular reading, games, crossword puzzles. It is helpful to learn new skills. This helps maintain the cognitive functions of the brain. It is also important to be socially active. Connecting with friends and family helps combat loneliness and isolation.

5. Taking care of your heart health. What needs to be done. Replace animal fats with vegetable fats, watch your weight and give up bad habits. And also consume vitamins and minerals that are good for blood vessels and heart: A, B, F, K, P, C, E, calcium, potassium and magnesium.

6. Healthy sleep. A quality night’s rest is important for health and the body as a whole. Create comfortable conditions for this, watch your regimen. Do not consume caffeine and nicotine in the evening.