The question posed in the title is difficult to answer unequivocally for everyone. How changes occur in life of a woman after 60 years? It all depends on where she lives (i.e., does she live in a city or in a village), the conditions of her life and life, and many other facts.
Some women complain that they have a lot of free time after retirement, and they have nowhere to put themselves. Others only dream of rest. For example, they have to sit with small grandchildren. And / or engage in gardening and / or animal husbandry. Some people get bored in retirement and work or earn extra money. Or circumstances force them. In particular, the pension is too small.
Other women have learned to use the Internet and, sit on different forums yet again female subjects teach other ladies live. They believe that by doing this they convey their vital an experience. More often than not, this is not the case. But such situations are, fortunately, rare.
Again, everyone is different. Some women don't listen to anyone and live full life, which includes sex. Others do not live for various reasons. The main part of the ladies believes the stereotypes about the complete loss of sexuality, because. many of them become less attractive with age.
But more often than not, the complete loss of sexuality at this age is a myth. But, unfortunately, many young and old people believe that sex life on the sixth ten - almost a perversion. But in vain. Of course, there are cases of impotence in men and frigidity in women. But these are almost isolated cases. I mean, it happens very rarely.
Even those men who have undergone prostate surgery and/or those women who have had their uterus removed may not be afraid. Most of them will experience pleasure. Another thing is emotional experiences. The slightest setback can stop the desire to be sexual. But here it all depends on the attentiveness of the partner. It is mistakes and uncertainty, as well as belief in stereotypes, that most often become the reasons that after menopause, the fair sex stops sex life.
Other barriers that put an end to sexuality at 60
1. Long and prolonged illness of one of the spouses
2. Death of one of the spouses
3. When re-entering a relationship, a feeling of guilt towards the deceased spouse can become a barrier.
In all these cases, psychotherapy and / or a positive mindset can come to the rescue.
What changes do spouses need to make in old age?
First, be more attentive to the manifestation of sexual interest. This includes caresses, glances, touches.
Secondly, you need to make serious adjustments to your daily routine. Usually, the majority of people have increased hormonal activity in the morning. Personally, this time is also suitable for making love.
Another great time to do this is during your morning nap hours. If possible, you can relax and sleep longer after class. sex. Yes, yes, and do not be ashamed of your sixty year old age.
Is it possible to somehow change outwardly after 60?
Yes, sixty years is not a sentence. And if you find the moral strength, anything is possible. Although no one denies that 60 years is an unusually difficult age. Especially when it comes to woman.
For example, is it possible to lose weight by 60 years if before that you were complete? Depends on the characteristics of the organism. By the age of 60, there is a hormonal imbalance. And some ladies quickly lose weight, while others, and most of them, put on weight.
To lose weight and, most importantly, to keep a figure in shape, proper nutrition will help, and if female leads an active lifestyle.
You can choose any sport that you like and according to your abilities. There are a bunch on the internet video with sets of exercises.
If you do not know how to work on the Internet, this is not a problem. For starters, just walk.
The only thing you should refrain from is exercises with lifting large weights. Ideal for swimming and water aerobics. This type of physical activity is gentle on the joints and back. And no one is banned.
Exercise bikes, light jogging, etc. work great too.
Why is it so important to eat right, especially after 60? The older the body, the more sensitive it is to what enters the stomach, intestines, etc. In general, in all organs of the digestive tract.
If you eat poorly, harmful foods, for example, a lot of flour, ignore fruits and vegetables, then the liver and gallbladder cannot cope with the influx of harmful substances into the blood.
Because of this, cholesterol levels rise, organ stones may appear, and weight will almost certainly increase. This is only an unpleasant consequence, but still most often significantly spoils life.
Effective nutrition principles at 60
- If you want to normalize bowel function, and by the age of 60 most people suffer from chronic constipation, include a lot of vegetables and fruits in your diet. This change alone will have a positive effect on your appearance.
- Don't forget about dairy products. They contain beneficial bacteria, by the way, they are useful at any age. Thanks to them, the intestinal microflora is restored.
- 60 years is the best time to minimize the consumption of animal protein. Including seemingly harmless chicken meat.
- If you really want meat, animal protein can be obtained from fish and seafood. They contain a lot of omega 3 acids and essential trace elements.
- Ditch the trendy, fast diets. Even at a young age, they cause serious harm to the body, let alone 60 years old ... In addition, such diets seriously weaken the body. And this is reflected, including in appearance.
- What should be done is to nourish the skin with various tightening creams. But they will be effective only together with a much more effective slow weight loss.
- We advise you to replace bread in the diet with more healthy bread and bran. Their use along with everything else will certainly lead to a decrease in extra pounds.
As you can see, following these rules is not so difficult. You just need to want. You just need to eat right and be active, then at 60 everything is just beginning!
Age, unfortunately, not only adds wisdom, it inevitably begins changes in the body, aggravates chronic diseases, new, unpleasant symptoms appear. And it is almost impossible to preserve the health of a woman after 60 without the advice of specialists, regular medical examinations and lifestyle changes. Yes, genetics is an important factor, but a responsible attitude to your body also plays a huge role. So, what measures to take in order to continue to live actively and enjoy every new morning.
What a woman needs to know about herself after sixty
To any negative phenomenon on the part of the body, the attitude is fatal - age, what can you do! And this is fundamentally wrong, such an attitude is only harmful and contributes to an oppressed state and, as a result, a “binge” of ailments. Old age is a time for balanced decisions, a responsible attitude to one's body and spirit, and a heightened perception of joyful moments. And health after 60 years can and should be strengthened. To do this, you need to know what changes occur in the body and how to live with them:
- Hormonal reorganization. There are two turning points in a woman's life: menarche and menopause. The end of menstruation means the extinction of reproductive function, the ovaries stop producing estrogens, and these hormones regulate the work of the cells of the central nervous system, skin, bones, mammary glands, and the genitourinary system.
- Changes in cartilage tissue. The cartilage becomes less elastic, and its tissue is gradually replaced by bone. Intervertebral discs decrease in size, stoop appears.
- Aging of the central nervous system. The number of neurons decreases, which means that the ability to adapt decreases, performance and memory deteriorate.
- Decreased thyroid function. The intensity of metabolic processes decreases, muscle tone weakens, the amount of cholesterol in the blood increases.
What health, when such?! In fact, everything is not so scary, the processes do not develop immediately and are very stretched in time. Moreover, negative consequences can be minimized by observing certain rules. But first, about the main thing - the fight against diseases.
Decreased immunity with age
The immunity of all mammals is regulated by an innate and adaptive mechanism. And if the innate is present throughout life, the functions of the adaptive weaken with age. This is due to the aging and degradation of the thymus, the organ that produces T-lymphocytes. Namely, these cells are the first to "attack" bacteria, viruses, and tumor cells. It turns out, in addition to all other negative manifestations, the body also remains defenseless against diseases. However, the good news is that thymus aging can be halted and even reversed!
Recently, scientists have been actively searching for and finding evidence of the benefits of a low-calorie diet. So, for example, it was found that the process of restoration of thymus tissue is affected by the hunger hormone ghrelin (special "vitamins" have even been developed, drugs that mimic its action). Therefore, periodic (once a week) 24-hour fasts are considered as a possible "recipe for youth".
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Possible, because evidence-based medicine operates on the data of long studies, and so far such a base has not been developed. But in any case, in the absence of problems with the digestive system, it will be nice to arrange one fasting day a week. In addition, the less fatty (namely, fatty, and not any) food a woman consumes, the more likely she is to strengthen her immune defenses.
How to Maintain a Healthy Lifestyle
Each person has the opportunity to improve their well-being, the only problem is that this requires restructuring their views on life, and behavior, and habits. For example, everyone knows how useful physical exercise but not all of them do. Moreover, if they do, then reluctantly, under duress, or, conversely, zealously and fanatically. Whereas sports, or rather, physical activity should become the norm of life, like eating and drinking. Here are some tips for active exercise:
- Regularity. Than twice a week to "die" in gym, it is better to do a little exercise every morning.
- Cardio preference. For those who are in good physical shape, strength exercises can be left, but for the rest it is better to focus on cardio training (running, walking, aerobics, yoga).
- Comfortable rhythm. Don't push yourself too hard to get in shape faster. It is necessary to monitor the pulse and breathing, if it is impossible to say two or three words without a pause, it is better to take a break and catch your breath.
- Mandatory. If the goal is already set to push back old age, no reservations are accepted. In the heat, rain, snow, with a bad mood or an attack of laziness - classes are required! At least twice a week for 30 minutes.
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In addition to sports, it is worth gradually tempering the body. You can start with wiping with cool water, a contrast shower. This has a good effect on vascular tone, but too extreme temperatures should be avoided. It’s good if you have the opportunity to regularly do massage, it’s better, professional, but everyone can stretch their arms and legs on their own. And you can’t give yourself indulgence, the lifestyle after 60 years depends on you, and not on the numbers in your passport.
How to eat right
The principle of healthy eating for women in old age can be formulated very succinctly - eat less. Portions should decrease, and not only because each extra piece turns into adipose tissue. The energy consumption of the body is reduced, and full three meals are no longer needed. It is good if it is possible to translate quantity into quality: olive oil instead of sunflower oil, fish instead of meat, fresh vegetables instead of cereals and potatoes. Of course, in this place one cannot but recall the average pension, but, alas, with age, health will cost more and nothing can be done about it.
Are you on a diet now?
YesNot
By reducing portions, we automatically reduce the intake of valuable trace elements and vitamins into the body. Vitamin supplements, dietary supplements will help improve the situation. For example, calcium and vitamin D should become a mandatory food supplement, this is the best prevention of osteoporosis. Omega 3, chondroprotectors, neurotransmitters, this is just the beginning of a huge list of drugs and supplements that are designed to improve bodily functions. And the achievements of pharmaceuticals should not be neglected, even now the effectiveness of many drugs has been experimentally proven.
60 years is the time for men to retire. This is a serious test for male self-esteem: yesterday he was in demand as a specialist, did not have much free time, received the money he earned, and today he is already free from work and receives a pension instead of money, which is much smaller in amount. The question arises, where to put yourself, what to do. The changed financial situation is another reason to change lives, because pensioners often have to change their diet because of a small pension, which may not contribute to satiety and reduce life satisfaction.
At this age, thoughts of imminent death often appear. It plunges someone into depression, someone makes them live more actively, gaining new impressions. Older people strive to communicate with the young, they want to pass on their experience and knowledge to them. The skills and memory of a person depend on the sphere of his activity in maturity and can be preserved until death.
The mood and pleasure from life depends on the attitude of society and the state towards a person. The more necessary he feels, the safer and more comfortable his life will be, the better the person will feel. If a person feels dissatisfaction with his position, he begins to complain about his health, often seeking protection in this way even from strangers. The predominant emotions are sadness, partial bitterness and self-centeredness. Women become more powerful, while men, on the contrary, soften. As psychologists have noted, those people who “have no time to die” live longer and more fully: they are waiting for their great-grandson to take care of him, defending their grandson’s dissertation, even simply waiting for next year’s harvest already distracts from negative thoughts.
Physiology of age
At the age of 60, not all older people have a good command of their own body. Often you can see involuntary movements of various parts of the body. Perception and mental activity worsen, physical indicators and vigor decrease. Capillaries often show through the skin. It becomes more difficult to perceive low frequencies.
At the age of 60, women go through menopause. During this period, dystrophy and atrophy of the skin and mucous membranes are observed, the risk of developing cardiovascular disease and fractures due to thinning of the bones - the development of osteoporosis.
age statistics
The population of the Russian Federation in this age period (60-64 years) is 4336 thousand people. Of these, 1771 thousand people are men, 2565 thousand people are women. Of the population of this age group, only 3.3% are employed in the Russian economy
You were born in 1959 or 1960
1959 - 20 November. The finance ministers of Austria, Great Britain, Denmark, Norway, Portugal, Switzerland and Sweden signed a convention in Stockholm to establish EFTA - European Association Free Trade.
1960 — 19 February. For the first time in the ruling family of Great Britain, a child was born - the son of Elizabeth II, Andrew.
August 19. In the USSR, the Sputnik-5 spacecraft was launched with the first animal cosmonauts on board - the dogs Belka and Strelka. They made 17 revolutions around the Earth in 25 hours of flight.
In one year, 17 states emerged in Africa that became independent. This year is considered the Year of Africa.
1961 - April 11. Yuri Gagarin made the first space flight on Vostok-1. He returned after spending 108 minutes orbiting the Earth.
18 August. By order of East Germany, the Berlin Wall was erected around West Germany. It was designed to prevent the flight of residents of East Germany to West.
1962 - 5th of December. An agreement on the peaceful use of outer space was signed between the USA and the USSR.
The Caribbean Crisis begins. As a result of the guerrilla war, Fulgencio Batista resigns his presidential powers and flees to the Dominican Republic. Meanwhile, the military junta puts Carlos Piedro in the presidency.
1963 - 5th of August. Representatives of the three parties - the USSR, Great Britain and the United States sign an agreement banning nuclear testing. After the entry into force of the treaty, 96 more countries sign it. France refuses to sign the treaty.
1964 - March, 6. Scientists at the University of Pittsburgh were the first to artificially deduce insulin.
August 15. Ukrainian Research Experimental Institute of Eye Diseases and Tissue Therapy named after Academician V.P. Filatova was the first to use a quantum optical generator during an eye operation, which, with the help of a narrow beam of light, passes to the very bottom of the eyeball and burns the retina to the choroid. It is painless for a person and takes less than a second.
1965 — Tom Van Vleck and Noel Morris created email- an instant means of communication, which today is used by most of the civilized population of the planet.
1966 - 13th of January. For the first time, a representative of the black population of America appeared in the ruling structures of the United States. Robert Weaver has been appointed Secretary of State for Housing and Urban Development.
1967 - American biochemist Arthur Kornberg at Stanford University was derived synthetic biologically active DNA.
1968 - April, 4. Martin Luther King, leader of the black rights movement, was assassinated in the United States.
April 9th. In the UK, a law on race relations came into force, which prohibits any infringement of human rights on racial grounds.
July 16-24. American astronauts flew to the moon for the first time. Neil Armstrong became the first person to walk on the surface of the moon.
1970 - February. In England, they thought about the introduction of compulsory secondary education.
Barcodes, which were created in England and the USA, began to be used in trade.
1971 — 31 January. Telephone communication between East and West Berlin was restored after a break of 19 years.
December 1st. The United Arab Emirates was formed, which included Abu Dhabi, Dubai, Sharjah, Ajman, Umm al-Qaiwain and Al-Fujairah.
1972 - 22nd of May. For the first time, the USSR was visited by an American president, who at that time was Richard Nixon.
21 December. An agreement on good neighborly relations was signed between East and West Germany.
1973 - 4 January. Restrictions based on race have been lifted for immigrants to Australia.
MITS, under the leadership of Edward Roberts, created and launched on the market Personal Computer"Altair", consisting of a power supply, an i8080 microprocessor, a motherboard, 256 MB of memory, and a front panel.
1975 — 8 May. The USSR completed the construction of the first section of the BAM (Baikal-Amur Mainline) - one of the largest railways in the world.
December. Steven Sasson created the digital camera, which as a result simplified the process of taking and processing pictures, improving their quality.
22 August. Returned from the moon automatic station "Luna-24". It was launched by the USSR to deliver lunar soil.
1977 - January 1st. For the first time in the US Episcopal Church, a woman was ordained to the priesthood.
May. A home video cassette recorder was created by the Japanese company SONY.
1978 - January 23. In Sweden, for the first time, the use of aerosols was banned, as they harm nature.
22 of October. In the Vatican, Karol Wojtyla - John Paul II - was elected Pope of Rome - a man who played a significant role not only in the spiritual, but also in the socio-political life of Europe.
1979 - May 4th. Margaret Thatcher became the first female Prime Minister in England.
Elections to the European Parliament were held for the first time. The process of political consolidation of European states began.
November 12th. The Voyager 1 spacecraft flew 185,000 kilometers from Saturn. Thus, it was received detailed information about the planet, its rings and satellites, as well as the discovery of 13, 14 and 15 satellites.
The introduction of the latest technology, which allowed newspapers to be printed without human touch. The first newspaper published using this technology was the leading Japanese newspaper Asahi Shimbun.
1981 - October 23. In South Africa, registration of mixed marriages begins as a challenge to the apartheid policy.
1982 - 14 September. The first mass-produced hearing aid ("artificial ear"), produced by the Australian company Nakleous, was implanted in a patient.
Scientist Robert Jarvik created an artificial heart. He developed and implanted a practical modification of the Jarvic-7 on December 2, based on a prototype base. Medics received new opportunity to save thousands of lives.
1983 - Artificial human bone was created in Japan.
American geneticists Andrew W. Murray and Jack W. Szostak created the first artificial chromosome, which, due to the content of the yeast genome, could exist outside the set of chromosomes. This chromosome is used to clone large DNA fragments.
1984 - The American surgeon W. G. Clewall of the University of Colorado performed a surgical operation on a child in the womb.
1985 - 16th of May. The beginning of the anti-alcohol campaign in the USSR by decree of the Prisidium of the Supreme Council "on strengthening the fight against drunkenness."
November 19th. Gorbachev and Reagan met for the first time in Geneva. After that (two years later) "perestroika" began in the USSR - a set of reforms in the social and economic spheres.
1986 - February 20th. The first manned research orbital station "Mir-1", launched by the USSR, began to work. She worked until March 23, 2001, after which she was disabled and scuttled in the Pacific Ocean.
26 April. At the Chernobyl nuclear power plant, located near Kiev, there was an explosion of the power unit. The Soviet authorities disseminated this message only after Finland, Denmark and Sweden reported an increased background of radiation in their territories. To eliminate the consequences of the accident, about 600,000 people were involved, many of whom died from radiation sickness and other diseases associated with the results of exposure.
1987 - May 29. A small plane landed on Red Square in Moscow, piloted by Matthias Rust, a 19-year-old citizen of West Germany.
The first experimental operation of laser vision correction was performed. It was performed by Columbia University doctor Stephen Trockel, who, in collaboration with other scientists, published several papers that talk about the benefits of an experimental laser for corneal tissue in surgery for the correction of myopia, hyperopia and astigmatism.
Yasser Arafat, leader of the PLO, recognized the existence of the State of Israel.
1989 — 11 January. The declaration on the prohibition of the use of poisonous gases, chemical and bacteriological weapons was signed by representatives of 149 countries.
March 27th. A state of emergency has been declared in the United States after the damage to the Exxon Valdez tanker in the Prince William Sound. As a result of this damage, about 64 million liters of oil leaked into the sea on 24 March.
November 9. The East German government announced the opening of the border with West Germany. On November 10, East Germany began to tear down the Berlin Wall.
1990 — 6 August. The UN Security Council approved a resolution imposing a military and trade embargo against Iraq. A protracted oil and military conflict with Iraq began.
November 22. The "iron lady" of world politics, Margaret Thatcher, the Prime Minister of Great Britain, publicly announced her resignation.
December. Croatia held a referendum on secession from Yugoslavia. The vast majority of citizens voted for the exit. The formal disintegration of Yugoslavia began.
1991 - The 25th of January. Iraq is dumping oil reserves into the Persian Gulf. It threatens an ecological catastrophe.
December 8th. Representatives of Russia, Belarus and Ukraine sign an agreement on the Creation of a Commonwealth of Independent States, which is joined on December 21 by 5 more countries of the former Soviet Union.
December 25th. Soviet President Mikhail Gorbachev resigns. The USSR officially ceases to exist.
1992 - February 2. In many CIS countries, an economic reform began, which consisted in the liberalization of prices - the abolition of centralized control over prices.
Beginning of the era of GSM communication. This year, the GSM communication system was put into operation in Germany, which was subsequently used as a prototype for many operators in the world.
The 4th of October. Government tanks are shooting White House in Moscow. The incident killed 150 people. The system of power in Russia has changed dramatically. This was the beginning of the creation of a presidential-parliamentary republic.
12 December. Referendum on the adoption of the Constitution Russian Federation. 58.4% of citizens voted for the adoption.
1994 — 31 January. The first images from the Hubble Space Telescope, which photographs galaxies on early stage their development.
the 6th of May. There was an opening of the tunnel under the English Channel, connecting England and France. The total length of the tunnel is 50 kilometers, 38 kilometers have been laid under the sea itself.
December 11th. Fighting began in the Chechen Republic. Fighting begins the troops of the Russian Federation. fighting did not stop until the agreement on ending the war in Khasavyurt was signed (until 08/30/1996).
The first book on CD appeared in the USA. By the end of the year, most encyclopedias had been created or translated into this format.
1995 - 20th of March. Nerve gas was used on the Tokyo subway in Japan, killing 5,000 people and killing 12 people. On May 16, Soko Asahara, the leader of the religious sect Aum Shinrikyo, was arrested.
The test of the first artificial liver was carried out, which was performed by the German surgeon Peter Neu Haus.
1996 - 4th of July. B.N. Yeltsin becomes president of the Russian Federation for the second time. This is the first time that the same person has been re-elected to the post of President of Russia.
A test for the detection of AIDS began to be used. Proteins produced by the virus were detected in the blood, which made it possible to diagnose the disease at an early stage.
1997 - February 22. Scottish scientists announced the birth of the only surviving embryo, a clone of an adult sheep. Dolly was born July 5, 1996 without abnormalities and lived until February 14, 2003 as an ordinary sheep.
4th of July. A rover designed to collect and analyze Martian soils has landed on the surface of Mars.
1998 — 17 August. In Russia there was a depreciation of the ruble, which led to an aggravation of the economic crisis. The country's government has resigned.
September 24th. The first transplantation of a limb of a deceased patient into a living one took place. In the city of Lyon in France, a hand and forearm were transplanted.
12 December. The United States performed the first organ transplant for a child. A three-year-old boy from Florida received a heart, lung and liver transplant at a Pennsylvania hospital.
1999 - January 1st. Most countries of the European Union have switched to settlement in a new European currency - the euro.
March 24. Yugoslavia was attacked for the first time by NATO aircraft. The US invaded a sovereign state that was not threatened by a third party.
2000 - 26 March. The election of V. V. Putin to the post of President of the Russian Federation. The official entry into office took place on May 7.
In the USA, they created a robotic developing doll. She knew how to talk, laugh, cry, blink, make faces. In the process of communicating with people, she increased her vocabulary and reached the level of development of a two-year-old child.
In Novosibirsk, the first medicinal products were created, to the usual name of which the prefix "Bifido" was added. They contain a liquid concentrate of bifidobacteria, which have a positive effect on the intestinal microflora, prevent the development of pathogenic microbes and nourish the body with B vitamins and vitamin K. Such products quickly gained popularity among buyers.
2001 - January 15. There was an official launch of the English site Wikipedia - a resource that today has become an assistant in quickly obtaining encyclopedic data in any area of life.
11 September. The largest terrorist attack in the United States in world history has been committed. As a result, the Pentagon was damaged, the Trade Center was destroyed, and human losses amounted to about three thousand people.
2002 - January 1st. The European Union introduced euro coins and banknotes, which became the single currency for most EU countries and played an important role in stabilizing the global European economy.
October. After 50 years, the restoration of the railway between North and South Korea began.
October 23. In Moscow, Russia, Chechen terrorists took hostages at the Nord-Ost theater center on Dubrovka. Three days later, on October 26, during the assault, all the terrorists were killed by special forces. One of the hostages died from a bullet wound, the remaining 116 people died from exposure to the gas used during the assault.
2004 - Bloodless revolutions took place in Georgia, Ukraine, Kyrgyzstan, as a result of which more democratic leaders came to power.
1st of May. European Union expanded its scope by including ten new countries.
2005 - 5 January. Eris is the largest of the dwarf planets in our solar system.
2006 - March 29. On the territory of Russia it was possible to observe the first in the XXI total eclipse of the sun.
24 August. Scientists have stripped Pluto of the status of a planet. This decision was made at the congress of the International Union of Astronomers in Prague, Czech Republic.
2007 - Geneticists have discovered modifications in the human body that are responsible for the development of certain diseases. It became possible after DNA analysis to identify a predisposition to certain diseases.
November 4th. The US presidential elections were held. The first black president in the history of the state, Barack Obama, became the head of state.
2009 — 17 August. There was a disaster at the Sayano-Shushenskaya hydroelectric power station. Hundreds of people became victims. The cause of the malfunctions was a series of shortcomings and a failure in the redistribution of electricity in the power system.
2010 - March 18. Russian mathematician Grigory Perelman proved the Poincaré conjecture, which was considered one of the unsolvable Millennium Problems. For this, the Clay Mathematical Institute awarded him a $1 million prize, which he declined.
April 10th. A plane crash occurred over Smolensk, in which Lech Kaczynski, the President of Poland, his wife Maria Kaczynska, the high military command, Polish politicians, as well as religious and public figures (97 people in total) died.
The first living cell was created, in which its own DNA was replaced with DNA created by artificial means. Mankind has received new tools for the development of artificial organ cultivation technologies.
2011 - March 11th. In Japan, off the northeast coast, there was an earthquake, the magnitude of which reached 8.9. As a result of the earthquake, a devastating tsunami arose, as a result of which more than 15 thousand people died, several thousand are considered missing.
May 2. Osama bin Laden was killed - terrorist "No. 1" in the world, the leader of Al-Qaeda, who, in particular, is considered responsible for the September 11 attack.
September 7th. An international charter flight crashed near Yaroslavl. On board the plane was the team of the hockey club Lokomotiv, which flew to Minsk. 44 people died, one survived.
2012 — 21 February. In Moscow, in the Cathedral of Christ the Savior, a scandalous punk prayer of the group PussyRiot took place, three members of which were detained by the police.
December 1st. Russia led the G20 - a forum of representatives of countries with the most developed economies: Australia, Japan, Argentina, South Africa, Brazil, South Korea, Great Britain, France, Germany, Turkey, India, USA, Indonesia, Saudi Arabia, Italy, Mexico, Canada, China.
2013 - February, 15. A meteorite fell in the Urals - the largest celestial body that collided with the Earth's surface after the Tunguska meteorite. Because of the "Chelyabinsk" meteorite (it exploded in the vicinity of Chelyabinsk), 1613 people were injured.
February, 15. At the minimum distance from planet Earth (27,000 km), asteroid 2012 DA14 flew by. This was the closest distance in the history of astronomy.
March 18. Vladimir Putin signed an agreement on the admission of the Crimean Peninsula and Sevastopol to Russia. This agreement comes into force from the moment of ratification by the Federal Assembly - March 21.
2015 - January 7. A terrorist attack took place at the office of the satirical magazine Charlie Hebdo in Paris, based on an earlier cartoon of the Prophet Mohammed in the magazine. 12 people died, 11 people were injured.
Old age is a hereditary programmed phenomenon. Physiological, normal old age is not complicated by any sharp painful (pathological) process, it is the old age of practically healthy elderly (60-74 years old) and old (75-90 years old) people. Pathological, premature old age is complicated by diseases. Even with physiological old age, there are shifts in metabolism and the state of organs and systems of the body. However, by changing the nature of nutrition, it is possible to influence the metabolism, adaptive (adaptive) and compensatory capabilities of the body and thus influence the pace and direction of the aging process. Rational nutrition in old age (gerodietetics) is an important factor in the prevention of pathological layers on physiologically regular aging. The basics below gerodietetics must be taken into account when organizing medical nutrition for the elderly and old people, i.e. in the practice of geriatrics - the treatment of diseases in old age.
The basic principles of nutrition for practically healthy elderly and old people:
- strict correspondence of the energy value of the diet to the actual energy consumption;
- anti-sclerotic orientation of nutrition due to changes chemical composition diet and enrichment with its products - sources of anti-sclerotic substances;
- a variety of food set to ensure the optimal and balanced content in the diet of all essential nutritional factors;
- the use of foods and dishes that are fairly easy to digest, in combination with foods that moderately stimulate the secretory and motor functions of the digestive system;
- strict adherence to a diet with a more even distribution of food in separate meals compared to a young age;
- individualization nutrition, taking into account the metabolism and the state of individual organs.
The recommended nutritional and energy requirements for the elderly and old people are shown in Table 3 and Table 7 of the Physiological Norms of Nutrition for Various Adult Population Groups section. The energy requirement of the body in old age decreases due to a decrease in the intensity of metabolic processes and limitation of physical activity. On average, the energy value of the diet at 60-69 years old and 70-80 years old is 80 and 70%, respectively, of that at 20-40 years old. Some older people tend to overeat.
The aging body is especially sensitive to excess nutrition, which not only leads to obesity, but more than at a young age, predisposes to atherosclerosis, hypertension, coronary heart disease, diabetes mellitus, gallstone and urolithiasis, gout, etc., and ultimately contributes to premature aging.
On average, the energy value of the daily diet for older men and women should be 9.6 and 9.8 MJ (2300 and 2100 kcal), respectively, and for the old - 8.4 and 8 MJ (2000 and 1900 kcal). The energy value of the diet is limited by sugar, confectionery and flour products, fatty meat products and other sources of animal fats.
For older people who carry physical exercise at work or at home, the indicated energy requirement may be increased. The control of energy compliance of nutrition with the needs of the body is the stability of body weight.
In old age, the intensity of self-renewal of proteins decreases, which determines the decrease in the need for proteins. However, insufficient intake of proteins exacerbates age-related changes in metabolism and, more quickly than at a young age, leads to various manifestations of protein deficiency in the body.
The daily requirement for proteins for older men and women is on average 70 and 65 g, respectively, and for the old - 60 and 57 g, respectively. Animal proteins should make up 50-55% of the total protein. As sources of animal proteins, dairy and fish products of low fat content, non-fish seafood are desirable. The meat of animals and birds is moderately limited.
Excessive intake of proteins negatively affects the aging body, causes excessive stress on the liver and kidneys, and contributes to the development of atherosclerosis.
Milk fats, which are easily digestible, contain lecithin and fat-soluble vitamins, can make up to 1/3 of all dietary fats. In old age, peasant, sandwich and especially dietary butter is more useful than ordinary butter.
At least 1/3 of the fat should be vegetable oils (20-25 g per day). Unrefined vegetable oils are preferred, in which there are more substances important for the elderly and old people, such as phosphatides, sitosterol, vitamin E, as well as vegetable oils in their natural form (in salads, vinaigrettes, cereals), and not after heat treatment.
Fatty acids in vegetable oils positive influence on metabolism, in particular cholesterol, in an aging organism. However, excessive consumption of vegetable oils is impractical due to their high energy value and the possibility of accumulation of unsaturated fatty acid oxidation products in the body. For individual meals, the amount of fat with a high content of unsaturated fatty acids, including butter, should not exceed 10-15 g.
In the diet limit cholesterol, but do not exclude foods that are both rich in it and anti-atherosclerotic substances (lecithin, vitamins, etc.), such as eggs, liver.
Dietary fiber is necessary to stimulate the motor function of the gastrointestinal tract and bile secretion, since older people often have constipation and congestion in gallbladder. Dietary fiber helps to remove cholesterol from the body.
Easily digestible carbohydrates are limited in the diet, primarily sugar, confectionery, sweet drinks. Their content should not exceed 15% of all carbohydrates (at one time - up to 15 g), and with a tendency to obesity - 10%. This is due to an age-related decrease in carbohydrate tolerance, in particular due to changes in the insular apparatus of the pancreas, increased formation of fat and cholesterol due to easily digestible carbohydrates, and their adverse effect on functions. cardiovascular systems of the elderly.
Partially, sugar can be replaced with xylitol (15-25 g per day), which has a sweet taste and has a mild laxative and choleretic effect. From easily digestible carbohydrates, lactose and fructose (dairy products, fruits, berries) should prevail.
In old age, both oversaturation of the body with certain minerals and their insufficiency is possible. For example: calcium salts are deposited in the walls of blood vessels, joints and other tissues. With a deficiency of calcium in food or an excess of nutrients, its absorption worsens (fitins of cereals and legumes, oxalic acid, fats), calcium is excreted from the bones. This, especially against the background of a lack of proteins, can lead to senile osteoporosis.
The body's need for elderly and old people in calcium is 0.8 g, and in phosphorus - 1.2 g. It is advisable to increase the amount of magnesium to 0.5-0.6 g per day, given its antispastic effect, the ability to stimulate intestinal motility and bile secretion , normalize cholesterol metabolism.
With a sufficiently high content of potassium in the diet (3-4 g per day), the amount of sodium chloride should be moderately limited to 10 g per day, mainly by reducing the consumption of salty foods. This is of particular importance with a tendency to increase blood pressure.
With hypertension, the diet should contain less than 10 g of salt (see "Nutrition for hypertension"). The need for iron is 10-15 mg per day, regardless of gender. If the diet is dominated by grains and low in meat, fish, fruit, and berries, this amount of iron may be deficient.
It should be borne in mind that iron deficiency anemia is often noted in old age, especially in diseases of the gastrointestinal tract. In addition, with physiological old age, bone marrow iron reserves decrease and the efficiency of iron incorporation into erythrocytes decreases.
With physiological aging, the metabolism of a number of vitamins changes, but these changes do not indicate an increased need for vitamins. However, some elderly and old people have vitamin deficiencies due to poor nutrition or impaired absorption of vitamins. In diseases, vitamin deficiency in the body occurs in old age faster than at a young age.
The need for practically healthy elderly people in vitamins is presented in Table. 7 of the section "Physiological nutritional norms for various groups of the adult population" . It is necessary to focus on the provision of vitamins through their natural sources - food. This does not exclude additional vitaminization, in particular with vitamin C in the winter-spring period, as well as periodic intake of multivitamin preparations (decamevit, undevit, etc.) in small doses - 1 tablet per day. In diseases, these doses are increased. Excess intake of vitamins is harmful to the aging organism.
The main principles of the diet of the elderly and old people are regular meals, the exclusion of long intervals between them, the exclusion of heavy meals. This ensures normal digestion and prevents overstrain of all body systems that ensure the absorption of nutrients.
With physiological aging, the functions of the digestive organs are moderately reduced, but the adaptive capabilities are significantly limited, so large food loads may be unbearable for them.
The most rational 4-time diet:
- 1st breakfast- 25% of the daily energy value of the diet.
- 2nd breakfast — 15-20%.
- Dinner — 30-35%.
- Dinner — 20-25%.
- For the night the use of sour-milk drinks and fruits is desirable.
For diseases of the elderly and old people, a 5-time diet is desirable:
- 1st breakfast — 25%.
- 2nd breakfast — 15%.
- dinner — 30%.
- dinner — 20%.
- 2nd dinner- 10% of the daily energy value of the diet
For healthy elderly and old people, there are no forbidden foods, but only more or less preferred ones. Passion for any one or group of food products is unacceptable, since even their high the nutritional value cannot make up for defects in one-way power supply.
Physiologically, the transition of older people from their usual diet to vegetarianism, eating only raw food, etc. is not justified. The "Methodological recommendations for organizing nutrition for the elderly and senile" developed by the Institute of Nutrition and the Institute of Gerontology offers a list of foods and dishes for the elderly and old people.
Bread and flour products: wheat and rye bread, better than yesterday's baking, bread with the inclusion of bran, soy flour, phosphatides (lecithin) and seaweed; crackers, cookies. Sweet dough is limited.
Soups: vegetarian, vegetable (shchi, beetroot, borscht), fruit, cereals. Low-fat meat and fish broths no more than 2-3 times a week.
Meat, poultry, fish: low-fat varieties, mainly boiled, possibly followed by frying, baked and chopped (cutlets, dumplings, meatballs). Non-fish seafood (squid, mussels, etc.), in particular stewed or baked with vegetables, salads with vegetables, etc.
Dairy products: all types are widely recommended, preferably low fat (milk, fermented milk drinks, from buttermilk and whey, semi-fat and low-fat cottage cheese, cheeses of low fat content and salinity). Limit cream, sour cream, fatty cottage cheese, salty and fatty cheeses.
Eggs: up to 2-4 per week. Soft-boiled, milk-protein omelets, in dishes. Limit egg yolks.
Cereals: cereals, casseroles, puddings from various cereals in combination with milk, cottage cheese, dried fruits, carrots. Restrict rice, pasta, legumes.
Vegetables: A variety of raw and cooked. Dishes from vegetables and seaweed (salads, vinaigrettes, side dishes) are widely recommended. Spinach and sorrel limit.
Snacks: low-fat types of boiled sausages and sausages, hams, mild cheeses, boiled fish in aspic, lightly salted or soaked herring, seafood, vegetable salads and vinaigrettes with vegetable oil. Limit smoked, salty, spicy snacks, caviar, canned snacks.
Fruits, sweet dishes, sweets: various fruits in any form - raw, dry, baked, mashed potatoes, kissels, compotes, jelly, etc. Milk jelly, kissels. Dessert dishes are semi-sweet or on xylitol. Instead of sugar, honey is desirable. Limit sugar, confectionery, especially cream, chocolate, ice cream.
Sauces and spices: dairy, vegetable broth, fruit, tomato. Citric acid, vinegar, vanillin, cinnamon, allspice, bay leaf, spicy vegetables - in moderation. Limit horseradish, mayonnaise, exclude meat, fish, mushroom sauces, mustard.
Drinks: weak coffee and tea, it is possible with milk, coffee drinks, fruit, vegetable and berry juices, fruit drinks, rosehip and wheat bran decoctions. Kvass and carbonated drinks are limited.
Fats: various types of cow butter - limited (3-5 g per serving) for sandwiches and dressing ready meals. Limited - lard and margarine. Lamb, beef, cooking fats, it is desirable to exclude. Vegetable oils are widely used - for salads, vinaigrettes, marinades, in dishes, etc.
When organizing meals for the elderly and old people who are in social security institutions, they are guided by the norms of the food set.
Norms of daily food consumption per 1 person in nursing homes and disabled people (adults)
| Products | Weight (g) | Products | Weight(g) |
|---|---|---|---|
| Rye bread | 125 | Fresh fruits and juices | 100 |
| » wheat | 175 | Dried fruits | 10 |
| Wheat flour | 20 | Vegetable oil | 33 |
| Pasta | 10 | » animal | 15 |
| cereals | 30 | Meat (beef) | 100 |
| Sugar | 55 | Fish (lean) | 70 |
| Starch | 2 | Milk | 200 |
| Potato | 300 | Kefir | 200 |
| Vegetables - total | 300 | Curd (low fat) | 50 |
| beet | 50 | Sour cream | 16 |
| carrot | 40 | Cheese | 10 |
| cabbage | 100 | Eggs (pieces) | 0,3 |
| onion | 30 | Tea | 2 |
| cucumbers | 20 | Coffee | 1 |
| others | 60 |
Local features may necessitate the replacement of some products with others, but similar in chemical composition. It is advisable to replace meat with fish, dairy products with cottage cheese, milk with kefir, eggs with fish, cheese, cottage cheese, one type of vegetable with others available, etc.
You should not replace cereals with legumes, which are poorly digested at this age. The specified food set is close to the requirements of a balanced diet for the elderly and old people and contains about 75-80 g of fat, 330-350 g of carbohydrates; 9.2-10 MJ (2200-2400 kcal). The grocery set provides the need for minerals and vitamins, with the exception of vitamin C.
For diseases of the elderly and old people who require therapeutic nutrition, one should be guided by the existing recommendations on the dietary therapy of specific diseases, but with changes in the energy value, chemical composition and food set of therapeutic diets, taking into account the considered principles of nutrition in physiological old age. For example, with peptic ulcer in diet No. 1, dairy products, fish and egg whites are preferred as sources of animal protein due to some decrease in the digestive capacity of the digestive system in old age.
Egg yolks are limited in the diet to 3-4 per week, by reducing the amount of butter, refined vegetable oils are increased, which are added to fish, vegetable dishes, low-fat kefir (5-10 g per glass).
With the so-called "senile" gastric ulcer, there is a reduced secretion of gastric juice, so it is advisable to change diet No. 1 in the direction of a slightly less strict chemical sparing.
In elderly and old people with peptic ulcer, treatment with "greens" is sometimes justified - 3-4 times a day before the main meal of raw, well-chopped vegetables and fruits (carrots, cabbage, lettuce, apples, etc.) with the addition of vegetable oils.
In chronic pancreatitis, the protein content of diet No. 5p should be reduced from 110-120 g to 80-100 g. This also applies to other diets with a recommended increase in protein. With obesity in the elderly and old people, diet No. 8 and 8a is indicated, but not No. 8o.
With long-term, non-progressive and moderate obesity (grade 1), there is no need for special diets. However, with concomitant diabetes mellitus, which in older people often occurs due to a decrease in tissue sensitivity to insulin (see "Nutrition for diabetes"), it is necessary to reduce excess body weight.
It is very important to change the diet in drug therapy of the elderly and old people (see "Peculiarities of therapeutic nutrition in drug therapy"), taking into account the characteristics of the response of the aging organism to drugs and a decrease in their excretion due to age-related changes in the kidneys. If sick elderly and old people can be assigned a common table, then instead of diet No. 15, the most desirable diet is
Adaptation to old age
Recently, publications have appeared in the press devoted to the problem of adaptation to old age. In this case, the concept of adaptation is somewhat expanded, moving from the biological area to the socio-psychological area. The issues raised in these works are of considerable theoretical and practical interest.
Therapeutic exercise and self-massage for the elderly
In an elderly person, physical activity is usually reduced. It is difficult for him to bend over, sit down because of pain in the spine, knee, hip, shoulder joints.
Special exercises will help reduce stiffness and soreness of movements. They should be performed with the maximum possible amplitude, avoiding the occurrence of severe pain.
The life of an elderly person
Health must be protected. This simple truth is known to everyone, but unfortunately not everyone follows it. But in old age, frivolity is unacceptable, at least somehow forgivable in youth.
But it would be wrong to go to the other extreme and focus only on your illnesses, constantly “listen to yourself”. It is very important that even after retirement, a person’s life is filled with meaning: doing what you can, doing what you love, helping your family with the housework will not let you withdraw into yourself, go into illness.
The older a woman becomes, the more important it is for her to ensure that the weight does not exceed the average values allowed by doctors. Now it's not only and not even so much the desire to look good (although it is present at any age!). Each extra kilogram is an additional burden on the body, which is already covered by the aging process. Moreover, it is easier for a woman over 60 to lose weight than at 40 and even 50 years of age.
Each age has its pros and cons. For some, at 60, life is just beginning once again. This is the age when most working women have already retired, they have a lot of free time that you can fully devote to your beloved. The main thing is to perceive retirement not as a sentence, but as a period of new opportunities that open up before you.
The second big plus of 60 years of age is that the menopause has already been completed, and hormonal storms do not rage in the body, as a few years ago. During this period, sleep usually normalizes, sudden mood swings pass, the work of the whole organism stabilizes.
If a woman is not burdened with numerous chronic diseases her health improves significantly. Many literally experience a second youth, when they want to discover something new, to enjoy life.
Here lies the first danger! You no longer need to go to work, and if you don’t load yourself with new things, then most of the time will be spent in the apartment. What woman can refrain from looking into the refrigerator once again ?! Especially when there is time to cook delicious dishes with your own hands, which earlier, due to constant employment, simply did not reach your hands.
The threat of overeating also hangs over those who perceive the age of 60 and / or retirement as the strongest stress and try to compensate for it with sweets. Raising your mood in this way, you will soon notice that your favorite things are becoming cramped. That's when it's time to sound the alarm and seriously take care of yourself, until the arrow of the scales crawled menacingly high.
What is the threat
If at a young age excess weight- this is first of all ugly, then in the elderly - it begins to pose a real threat to health.
Perhaps the facts listed below will make you reconsider your attitude to this problem and still think about how to lose weight for a woman at 60 correctly. After all, improper weight loss will also not bring benefits to the elderly organism.
Perhaps there is something to think about here. Therefore, if you do not want to spend most of the rest of your life in bed or in a hospital bed, you need to start getting rid of excess fat right now.
We lose weight correctly
The correct way to lose weight after 60 is only one - to adjust the diet and introduce regular physical activity, even if you have never played sports before and were not going to do it. There is simply no other way to maintain a healthy and beautiful body in old age. And the right to make serious mistakes too.
What the young body forgives, in which regeneration processes are actively going on, the elderly experience with great difficulty. And after too severe stress he may never fully recover.
No stress
Therefore, the first rule of healthy weight loss for women over 60 is no stress: neither moral nor physical! And do not argue that in the modern world this is impossible. Stress is not the events that happen to us, but our attitude towards them. This is what needs to be changed in the right direction.
If you are sincerely involved in a positive outlook and a healthy lifestyle, then it is likely that even skeptical household members will later join you.
healthy eating
How to make a weekly diet, it is better to discuss with a professional nutritionist. He will be able to take into account not only the age characteristics of the female body, but also your individual taste preferences, daily routine, lifestyle and the presence of chronic diseases.
As you can see, there is nothing complicated and fundamentally new here. But if all these recommendations are followed, excess weight will gradually begin to go away. And then he needs to help with physical activity.
Physical exercise
Most of the good sports clubs be sure to have groups for the elderly in which they do yoga or health gymnastics. These classes usually take place in morning time when the occupancy of the halls is minimal, so they are quite affordable. A good fitness trainer will definitely give you nutritional advice.
The ideal exercise for the elderly is walking in the park at a moderately fast pace. It is better to refuse running after 60, especially if you have not practiced it before - every time your foot hits the asphalt, there is a serious load on the joints and spine. But cycling is very useful if you do not have arthritis or arthrosis.
And what better will make you feel the most charming and attractive than oriental dance? This art is available for women of any age.
Smooth movements to the music allow you to work out all the muscles of the body, soothe nervous system and burn extra pounds. The only contraindication to such activities are diseases of the pelvic organs and severe varicose veins.
results
Such weight loss and wellness programs for the elderly are very popular all over the world precisely because they have proven to be effective. You need to take care of your figure at any age. And after 60 years there is more time for this, so with the right approach from healthy lifestyle life can be truly enjoyable.
The results won't keep you waiting either. Rapid weight loss at this age is not to be expected, but even 2-3 kilograms per month is a very worthy result. But the main thing is that very soon you will notice positive changes in your well-being, and this is why we lose weight in the first place when we are over 60.