Lifespan has lengthened in recent decades, but it is the quality of old age that really makes the difference. Progress and greater well-being have led people to live longer, but the extra years are often lived in precarious physical conditions. Let’s find out some useful tips and methods on how to grow old in health and improve the quality of the third age with a correct lifestyle .
How you can prevent aging
The only recipe against aging is called correct lifestyle. Understanding the importance of adopting a healthy lifestyle on a daily basis, and fundamental to having greater efficiency in old age. In fact, fighting aging does not mean trying to stop time, but doing everything possible to live the third age at its best.
What a correct lifestyle is based on
A correct lifestyle is based on 5 fundamental pillars:
- Power supply
- physical activity
- control of stress and sleep quality
- control of excesses (alcohol, smoking, drugs)
- social life
By becoming aware of the importance of these factors, you can better enjoy the present, but with an eye also to the future.
What is the difference between biological age and biological age We
hear more and more often comparing the biological age to the biological age, but what is the difference between them
The age is simply the one expressed on the identity card, while the biological age is the age he / she is shown to have, not only externally. It is not yet possible to calculate it exactly, but through tests it is still possible to know the overall efficiency of a person, and thus understand his general state of aging. In practice, two people of the same age may have a different rate of aging, and consequently also a different functionality. There are those who age prematurely, and those who manage to slow down the physical and cerebral decay, not showing their age. In fact, man is physiologically programmed to be in full force in the period in which he can reproduce, and then start a progressive decline, which concerns both the muscular and the cognitive components.
How to fight sarcopenia
The gradual loss of muscle mass over the years is called sarcopenia ; you can’t stop, but surely you can slow down. It is a condition that, if not countered in time, can compromise people’s quality of life. With progressive muscle weakness, in fact, osteoporosis worsens, the balance becomes more unstable, and it becomes more complicated to be self-sufficient.
To counteract sarcopenia it is necessary:
- an adequate protein intake
- suitable physical activity
The guidelines recommend feeding about 1 – 1.2 grams of protein per kilo of body weight per day, after the age of 60, and spreading them over the three main meals, to absorb them better. Furthermore, in the diet of the elderly, fruit and vegetables, natural sources of vitamins, minerals, and fiber, essential for efficient intestinal motility, should never be lacking. It is also important to hydrate yourself sufficiently. It is advisable to drink water at room temperature, in small quantities, even if you do not feel the need. In the elderly, in fact, an alteration of the sense of thirst may appear, which can lead to a state of dehydration.
Physical activity, as well as nutrition, is also very important for maintaining muscle tone, and consequently for avoiding loss of strength and mobility. You can train with small dumbbells, elastic bands or even just free body, choosing volume and intensity of work based on your fitness and health. To stay independent longer, in addition to strength, it is also good to take care of your joints. Joints, such as the shoulders, wrists, hips or knees, are complex structures that serve to connect two or more bones.
They are equipped with cartilage, which is a shock absorber pad, useful to avoid rubbing between the bones at their meeting point, thus facilitating joint mobility. The cartilage wears physiologically over the years, causing the appearance of osteoarthritis , a chronic disease that causes inflammation and pain in the joints. The integration of glucosamine and chondroitin, which are both components of cartilage, can slow down its deterioration, thus improving the functionality of the joints.
How to slow down cognitive decline
With advancing age, the decline does not only affect the muscular system, but unfortunately also affects cognitive abilities. Within certain limits it is a completely normal fact, and has no pathological causes. It must be considered that brain cells begin to decline from the age of thirty, and that the brain consequently loses about 10% of its weight from 30 to 75 years. Again, there are factors that can speed up the process, such as:
- a diet rich in sugars and saturated fats
- alcohol and tobacco
- stress and depression
Also in this case the physiological decline cannot be stopped but we can try to slow it down. After the age of seventy it is still important to maintain an active social life , the habit of reading and not giving up on learning new things. Numerous studies have suggested that ginkgo biloba , antioxidants and omega-3 supplements may have a protective effect on brain function.
Integration for a correct lifestyle
Integration in the elderly can be very important to keep the body and brain in shape. Esi offers numerous product lines that can satisfy different needs. A complete integration plan can include:
- Multicomplex Senior: a multivitamin and multimineral that covers food deficiencies, with the addition of Coenzyme Q10, an excellent antioxidant.
- Psylliox Activ Fibra: a fiber supplement to increase intestinal motility and thus counteract constipation.
- No-dol : a line of specific products for the well-being of the joints, useful for improving their functionality, and for delaying the onset of pain.
- GinkgoMax : supplement based on Ginkgo Biloba, which promotes the functionality of the microcirculation, improving memory, and delaying cognitive decline.
- Omega3 : Often deficient in the diet, they are important for improving brain function and vision.
However, it is recommended that you always talk to your doctor about it, to avoid that some supplements may interfere with the medications you usually take. Nutrition, physical activity and integration are the fields where you can intervene to improve your well-being, at every stage of life.