According to the World Health Organization, youth is defined as a period of up to 44 years. After 45 years, natural age-related changes appear in the human body: hormonal function fades, natural aging of cells, skin and internal organs occurs. Many processes can slow down – for example, metabolism, which will require more careful monitoring of the quality of nutrition, or cognitive impairment – decreased attention, memory, which in some cases may be signs of early sclerosis. But first things first.
The brain, like other human organs, is subject to age-related changes. It differs in that it receives all the nutrients through the circulatory system. With age, it begins to suffer, and headaches, dizziness (a symptom of lack of oxygen) or general fatigue, loss of strength may appear – a consequence of changes in the nerve cells responsible for saturating the body with energy.
Slowdown of metabolism
Indeed, with age, the metabolic rate slows down, while appetite does not. This is due to the hypothalamus, which is responsible for the regulation of eating behavior – after 40 it becomes less sensitive, and often the excess eaten accumulates in the form of excess fat mass.
menopause in women
In women after 45 years, menopause occurs due to a decrease in ovarian function, which is characterized by the production of fewer sex hormones, an increased risk of osteoporosis (decreased bone strength) and heart disease. Some women in the period before and after menopause may have pronounced unpleasant symptoms of menopause, including hot flashes, sweating, insomnia, decreased sexual function, mood changes, etc. But, fortunately, in the modern world there is hormone replacement therapy (HRT), which capable of slowing down this mechanism for 5-7 years and giving a woman a second youth.
Decreased testosterone in men
In men, also at this age, the level of sex hormones, in particular testosterone, can decrease by an average of 2% per year. In this regard, the risks of developing heart diseases increase, natural aging of the body occurs: gray hair, wrinkles, and a decrease in libido appear. To slow down this condition, as well as for women, HRT is used in the form of testosterone preparations, which can prolong male youth for many years, increase muscle mass, reduce weight, and increase erectile function.
How to build an optimal daily routine after 40 years
For people over 40 years old, it is important to adhere to an active lifestyle, eat right, observe sleep and wakefulness, monitor the level of vitamins and trace elements – for this you can take dietary supplements.
Sleep and wake mode
The optimal sleep time for an adult is 7-8 hours a day. However, it is necessary to go to bed before 12 o’clock at night, and it is better to get up at 6-7 in the morning. You need to carefully prepare yourself for bed – at least an hour before lights out, put all gadgets aside, thereby putting a stop to the news flow and freezing in social networks.
For those who have not previously followed the principles of a healthy diet, now is the time to start. In the diet of people after 45 years, fermented milk products, cheeses – for the prevention of osteoporosis, fruits and vegetables – must be present to get enough fiber and nutrients. Doctors also recommend focusing on protein foods (fish, lean meats), as protein digestibility decreases with age. In any case, the food should be balanced, but it is better to exclude harmful and fatty foods.
20 minutes of daily morning exercise will help wake up the body and start the work of the heart muscle. The more movements there are during the day, the higher the chances of avoiding cardiovascular diseases, therefore it is recommended to walk as much as possible on weekdays, and devote 1-2 hours of moderate physical training on all muscle groups on weekends. The main thing is consistency and regularity, no excessive loads.
Age-related changes in the brain do occur with age, but activities such as playing musical instruments, learning foreign languages, reading books and practicing meditation have a positive effect on the cognitive functions of the brain, training and maintaining memory. Be sure to have your own hobby, which will simultaneously unload you after a working day and at the same time keep your head in good shape.
Taking vitamins and supplements
With age, people often develop a deficiency of iron, folic acid, as well as zinc, magnesium, and calcium. To do this, you should take tests and, based on the results, together with a specialist, select the necessary vitamin complex.