{"id":7729,"date":"2022-08-26T09:58:00","date_gmt":"2022-08-26T07:58:00","guid":{"rendered":"https:\/\/www.easistent.ro\/?p=7729"},"modified":"2022-09-28T09:07:01","modified_gmt":"2022-09-28T07:07:01","slug":"cum-sa-imbatranim-sanatos-si-activ-sfaturi-practice-pentru-cei-de-varsta-a-doua","status":"publish","type":"post","link":"https:\/\/www.easistent.ro\/?p=7729","title":{"rendered":"Cum s\u0103 \u00eemb\u0103tr\u00e2nim s\u0103n\u0103tos \u0219i activ \u2013 sfaturi practice pentru cei de v\u00e2rsta a doua"},"content":{"rendered":"\n<h3><em>Timp de lectur\u0103: 4 minute<\/em><\/h3>\n\n\n\n<p>\u0218tiin\u021ba ne demonstreaz\u0103 c\u0103 putem \u00eemb\u0103tr\u00e2ni p\u0103str\u00e2ndu-ne corpul \u0219i mintea s\u0103n\u0103toase \u0219i tr\u0103ind una dintre cele mai satisf\u0103c\u0103toare perioade a vie\u021bii, \u00een care suntem mai \u00eencrez\u0103tori \u00een noi \u0219i avem mai mult\u0103 r\u0103bdare \u0219i \u00een\u021belepciune.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.easistent.ro\/new\/wp-content\/uploads\/2022\/08\/age.jpg\"><img width=\"649\" height=\"361\" src=\"https:\/\/www.easistent.ro\/new\/wp-content\/uploads\/2022\/08\/age.jpg\" alt=\"\" class=\"wp-image-7700\" srcset=\"https:\/\/www.easistent.ro\/new\/wp-content\/uploads\/2022\/08\/age.jpg 649w, https:\/\/www.easistent.ro\/new\/wp-content\/uploads\/2022\/08\/age-300x167.jpg 300w\" sizes=\"(max-width: 649px) 100vw, 649px\" \/><\/a><figcaption>Sursa foto: <a href=\"https:\/\/www.nytimes.com\/guides\/well\/how-to-age-well\">How to Age Well &#8211; Well Guides &#8211; The New York Times (nytimes.com)<\/a><\/figcaption><\/figure><\/div>\n\n\n\n<p>Iat\u0103 c\u00e2teva dintre secretele pe care ni le dezv\u0103luie \u0219tiin\u021ba pentru a putea face exact acest lucru: s\u0103 \u00eemb\u0103tr\u00e2nim s\u0103n\u0103tos \u0219i activ.<\/p>\n\n\n\n<p><strong>Merge\u021bi periodic la controlul medical, chiar \u0219i dac\u0103 v\u0103 sim\u021bi\u021bi bine<\/strong>.&nbsp; Aceste vizite la medic v\u0103 pot ajuta s\u0103 depista\u021bi timpuriu diverse probleme medicale.<\/p>\n\n\n\n<p>Cele mai recomandate consulta\u021bii sau investiga\u021bii medicale sunt urm\u0103toarele:<\/p>\n\n\n\n<ul><li>Testele de tensiune arterial\u0103 \u0219i colesterol;<\/li><li>Investiga\u021biile pentru depistarea cancerului de colon sau de s\u00e2n;<\/li><li>Screening de cancer de col uterin;<\/li><li>Controalele de piele;<\/li><li>Consulta\u021biile pentru vaccinarea anti-gripal\u0103, mai ales pentru persoanele cu comorbidit\u0103\u021bi care \u00eei fac vulnerabili \u00een cazul unor forme mai grave de grip\u0103.<\/li><\/ul>\n\n\n\n<p>\u0218i nu uita\u021bi de medicul dentist \u0219i de medicul oftalmolog.<\/p>\n\n\n\n<p><strong>Adopta\u021bi o alimenta\u021bie bazata pe legume, fructe, cereale integrale, fibre, nuci \u0219i lactate cu con\u021binut sc\u0103zut de gr\u0103sim<\/strong>i. M\u00e2nca\u021bi mai pu\u021bin\u0103 carne ro\u0219ie, unt, zah\u0103r, sare \u0219i alimente procesate. Multe studii au constatat c\u0103 aceast\u0103 diet\u0103 v\u0103 poate ajuta s\u0103 tr\u0103i\u021bi mai mult \u0219i v\u0103 protejeaz\u0103 \u00eempotriva bolilor de inim\u0103, a cancerului, a bolii Parkinson \u0219i a bolii Alzheimer. Cercet\u0103torii cred c\u0103 unul dintre modurile \u00een care func\u021bioneaz\u0103 este prin schimbarea benefic\u0103 pe care o asemenea diet\u0103 o aduce unor p\u0103r\u021bi din cromozomii dumneavoastr\u0103, ale c\u0103ror probleme sunt legate de bolile v\u00e2rstei a treia.<\/p>\n\n\n\n<p>Consumarea fibrelor este deosebit de benefic\u0103 \u2013 ofer\u0103 relativ rapid senza\u021bia de sa\u021bietate, reduce nivelul colesterolului \u0219i \u00eembun\u0103t\u0103\u021be\u0219te diversitatea micro-florei intestinale, dovedit\u0103 a fi \u00een leg\u0103tur\u0103 direct\u0103 cu o mai bun\u0103 stare de s\u0103n\u0103tate. Astfel, consumul de fibre scade riscul \u00eemboln\u0103virii de boli de inim\u0103, diabet de tip 2 \u0219i cancer de colon. De asemenea, ne ajut\u0103 s\u0103 evit\u0103m constipa\u021bia, care este mai frecvent\u0103 la adul\u021bii \u00een v\u00e2rst\u0103. Dup\u0103 v\u00e2rsta de 50 de ani, b\u0103rba\u021bii ar trebui s\u0103 vizeze 30 de grame de fibre pe zi, iar femeile, 21 de grame pe zi.<\/p>\n\n\n\n<p><strong>\u00cencerca\u021bi s\u0103 face\u021bi exerci\u021bii fizice 30 de minute \u00een fiecare zi. <\/strong>Exerci\u021biile fizice regulate &#8211; mai ales dac\u0103 le face\u021bi suficient de repede \u00eenc\u00e2t s\u0103 r\u0103m\u00e2ne\u021bi pu\u021bin f\u0103r\u0103 suflare &#8211; ofer\u0103 beneficii uria\u0219e pentru s\u0103n\u0103tate. Ajut\u0103 la men\u021binerea s\u0103n\u0103t\u0103\u021bii cardio-vasculare si a celulelor creierului (cercet\u0103rile sugereaz\u0103 c\u0103 exerci\u021biile aerobice pot \u00eent\u00e2rzia apari\u021bia sau \u00eembun\u0103t\u0103\u021bi simptomele bolii Alzheimer).<\/p>\n\n\n\n<p><strong>R\u0103m\u00e2ne\u021bi conectat social<\/strong> &#8211; singur\u0103tatea este d\u0103un\u0103toare pentru s\u0103n\u0103tate. Dac\u0103 v\u0103 <em>sim\u021bi\u021bi <\/em>singur &#8211; indiferent dac\u0103 locui\u021bi singur sau \u00eempreun\u0103 cu cineva, dac\u0103 ave\u021bi mul\u021bi prieteni sau niciunul \u2013 v\u0103 cre\u0219te riscul de a suferi de demen\u021b\u0103 sau depresie. Persoanele \u00een v\u00e2rst\u0103 care declar\u0103 c\u0103 se simt p\u0103r\u0103site \u0219i izolate au mai multe probleme cu \u00eendeplinirea cu succes a sarcinilor zilnice. De asemenea, acestea mor mai devreme dec\u00e2t persoanele care se simt mai pu\u021bin singure. Cercet\u0103torii au descoperit c\u0103 persoanele singure au niveluri mai ridicate de hormoni de stres care provoac\u0103 inflama\u021bie cronic\u0103 \u00een organism. Un alt studiu a descoperit c\u0103 persoanele care se simt singure au mai mul\u021bi anticorpi la anumi\u021bi viru\u0219i herpetici, un semn de stres \u00een sistemul lor imunitar. A\u0219adar, r\u0103m\u00e2ne\u021bi conecta\u021bi social, cu familia \u0219i prietenii, face\u021bi-v\u0103 prieteni noi, face\u021bi munc\u0103 voluntar\u0103 sau pur \u0219i simplu ajuta\u021bi pe cineva la nevoie.<\/p>\n\n\n\n<p><strong>Evita\u021bi deshidratarea<\/strong>, care v\u0103 poate face s\u0103 v\u0103 sim\u021bi\u021bi obosit \u0219i confuz. Apa, dar \u0219i ceaiul, cafeaua \u0219i sucurile de fructe v\u0103 vor ajuta, de asemenea, s\u0103 v\u0103 men\u021bine\u021bi hidratat, dar evita\u021bi b\u0103uturile carbogazoase cu zah\u0103r.<\/p>\n\n\n\n<p><strong>Consuma\u021bi alcool conform recomand\u0103rilor medicului<\/strong>. Prea mult alcool poate d\u0103una ficatului \u0219i poate provoca unele tipuri de cancer. B\u0103rba\u021bii <strong>nu<\/strong> ar trebui s\u0103 bea mai mult de dou\u0103 pahare pe zi; femeile <strong>nu <\/strong>ar trebui s\u0103 bea mai mult de unul. P\u0103stra\u021bi cel pu\u021bin dou\u0103 zile pe s\u0103pt\u0103m\u00e2n\u0103 f\u0103r\u0103 a consuma alcool pentru a da timp ficatului s\u0103 se refac\u0103 \u0219i nu dep\u0103\u0219i\u021bi limitele zilnice recomandate.<\/p>\n\n\n\n<p><strong>Evita\u021bi tutunul.<\/strong> Acesta d\u0103uneaz\u0103 aproape fiec\u0103rui organ din corpul dumneavoastr\u0103. \u021aig\u0103rile, tutunul de mestecat \u0219i alte produse cu nicotin\u0103 provoac\u0103 boli de inim\u0103, cancer, boli pulmonare \u0219i gingivale \u0219i multe alte probleme de s\u0103n\u0103tate. Nu este niciodat\u0103 prea t\u00e2rziu pentru a renun\u021ba. Corpul dumneavoastr\u0103 \u00eencepe s\u0103 se vindece \u00een 20 de minute de la ultima \u021bigar\u0103. Riscul de a face un atac de cord scade imediat. \u00centr-un an, riscul de a dezvolta boli de inim\u0103 scade la jum\u0103tate.<\/p>\n\n\n\n<p><strong>R\u0103m\u00e2ne\u021bi optimist \u0219i recunosc\u0103tor.<\/strong> Via\u021ba ne pune la \u00eencercare \u00een multe feluri. Cei dragi mor, ne putem pierde serviciul \u0219i pot ap\u0103rea probleme de s\u0103n\u0103tate. Dar o privire pozitiv\u0103 asupra vie\u021bii ne poate fi un aliat puternic. Atunci c\u00e2nd alege\u021bi s\u0103 fi\u021bi optimist \u0219i recunosc\u0103tor, mintea \u0219i corpul dumneavoastr\u0103 r\u0103spund la fel. Persoanele optimiste \u0219i recunosc\u0103toare tr\u0103iesc mai mult \u0219i au mai pu\u021bine atacuri de cord \u0219i depresii dec\u00e2t persoanele mai negative. Un studiu a constatat c\u0103 g\u00e2ndirea pozitiv\u0103 cu privire la \u00eemb\u0103tr\u00e2nire poate prelungi durata de via\u021b\u0103 cu circa 7 ani, \u021bin\u00e2nd cont de factori precum sexul, bun\u0103starea \u0219i starea general\u0103 de s\u0103n\u0103tate.<\/p>\n\n\n\n<p>O perspectiv\u0103 optimist\u0103 v\u0103 poate ajuta s\u0103 face\u021bi mai multe exerci\u021bii fizice \u0219i s\u0103 m\u00e2nca\u021bi mai bine. Iar acest lucru, la r\u00e2ndul s\u0103u, v\u0103 ajut\u0103 s\u0103 r\u0103m\u00e2ne\u021bi plin de speran\u021b\u0103 \u0219i fericit, deoarece v\u0103 sim\u021bi\u021bi mai bine.<\/p>\n\n\n\n<p><strong>Pute\u021bi \u00eenv\u0103\u021ba s\u0103 fi\u021bi optimist<\/strong>. Este nevoie doar de timp \u0219i de practic\u0103. Lucrurile pe care le pute\u021bi face includ: 1. z\u00e2mbi\u021bi, chiar \u0219i un z\u00e2mbet fals poate ajuta la sc\u0103derea stresului. 2. face\u021bi lucruri bune pentru ceilal\u021bi. 3. \u00eenconjura\u021bi-v\u0103 de oameni care v\u0103 ridic\u0103 moralul. 4. accepta\u021bi lucrurile pe care nu le pute\u021bi schimba.<\/p>\n\n\n\n<p><strong>Evita\u021bi insomnia. <\/strong>Insomnia este frecvent\u0103 la adul\u021bii \u00een v\u00e2rst\u0103. Ce ajut\u0103: s\u0103 v\u0103 trezi\u021bi \u0219i s\u0103 dormi\u021bi \u00een fiecare zi dup\u0103 un program; s\u0103 v\u0103 p\u0103stra\u021bi dormitorul \u00eentunecat; s\u0103 evita\u021bi cofeina sau alcoolul seara; s\u0103 nu dormi\u021bi mai mult de 20 de minute \u00een timpul zilei; s\u0103 v\u0103 consulta\u021bi medicul dac\u0103 vreunul dintre medicamentele pe care le lua\u021bi ar putea s\u0103 v\u0103 \u021bin\u0103 treaz.<\/p>\n\n\n\n<p><strong>Proteja\u021bi-v\u0103 din\u021bii.<\/strong> Sp\u0103la\u021bi-v\u0103 pe din\u021bi de dou\u0103 ori pe zi \u0219i folosi\u021bi zilnic a\u021ba dentar\u0103. &nbsp;Face\u021bi controale regulate \u0219i, dac\u0103 purta\u021bi proteze dentare sau ave\u021bi o punte, cere\u021bi medicului dentist s\u0103 verifice dac\u0103 acestea se potrivesc corect.<\/p>\n\n\n\n<p><strong>Ave\u021bi grij\u0103 de picioarele dumneavoastr\u0103. <\/strong>Pute\u021bi aplica o crem\u0103 hidratant\u0103 pentru a preveni uscarea pielii \u0219i t\u0103indu-v\u0103 unghiile de la picioare corect. Asigura\u021bi-v\u0103 c\u0103 ave\u021bi \u00eenc\u0103l\u021b\u0103minte care se potrive\u0219te corect si este confortabil\u0103.<\/p>\n\n\n\n<p><strong>Provoca\u021bi-v\u0103 mintea.<\/strong> Activit\u0103\u021bile precum dezlegarea de cuvinte \u00eencruci\u0219ate, Sudoku, \u0219ah sau cititul sunt toate bune pentru creierul t\u0103u. Continua\u021bi s\u0103 \u00eenv\u0103\u021ba\u021bi \u0219i s\u0103 \u00eencerca\u021bi lucruri noi pentru a v\u0103 stimula puterea creierului. Acest lucru ajut\u0103 la sc\u0103derea riscului de apari\u021bie a bolii Alzheimer.<\/p>\n\n\n\n<p><strong>Am\u00e2narea pension\u0103rii<\/strong> este o alt\u0103 m\u0103sur\u0103 de protec\u021bie \u00eempotriva declinului cognitiv, a constatat un studiu recent realizat de o echip\u0103 de cercet\u0103tori afilia\u021bi Institutului Max Planck pentru Cercetare Demografic\u0103 (MPIDR) din Rostock, Germania, condus\u0103 de Angelo Lorenti, care a analizat datele din <em>U.S. Health and Retirement Study<\/em> colectate de la 20.000 de americani cu v\u00e2rste cuprinse \u00eentre 55 \u0219i 75 de ani, participan\u021bi pe pia\u021ba muncii \u00een perioada 1996-2014. Participarea pe pia\u021ba muncii p\u00e2n\u0103 la v\u00e2rsta de 67 de ani \u00eencetine\u0219te declinul cognitiv \u0219i ofer\u0103 protec\u021bie \u00eempotriva tulbur\u0103rilor cognitive, cum ar fi cele cauzate de Alzheimer. Acest efect protector pare s\u0103 se men\u021bin\u0103 indiferent de sex \u0219i de nivelul de educa\u021bie sau ocupa\u021bional. Aceste constat\u0103ri au fost publicate recent \u00een revista <em>SSM Population Health<\/em>.<\/p>\n\n\n\n<p>&#8222;<em>Am investigat modul \u00een care schimb\u0103rile demografice interac\u021bioneaz\u0103 cu dinamica social\u0103 \u0219i a pie\u021bei muncii<\/em>&#8222;, spune Angelo Lorenti. \u201c<em>\u00cen multe \u021b\u0103ri, guvernele au adoptat politici de cre\u0219tere a v\u00e2rstei legale de pensionare. De aceea, este relevant s\u0103 \u00een\u021belegem dac\u0103 pensionarea la v\u00e2rste mai \u00eenaintate poate avea consecin\u021be asupra s\u0103n\u0103t\u0103\u021bii, \u00een special asupra func\u021biei cognitive. Studiul nostru sugereaz\u0103 c\u0103 ar putea exista o consecin\u021b\u0103 neinten\u021bionat\u0103 a am\u00e2n\u0103rii pension\u0103rii<\/em>&#8222;, spune Angelo Lorenti, \u0219i anume am\u00e2narea declinului cognitiv, o consecin\u021b\u0103 deosebit de benefic\u0103 at\u00e2t pentru persoana \u00een cauza, c\u00e2t \u0219i pentru societate, \u00een mod direct, prin contribu\u021biile pe care persoana le aduce \u00een continuare, dar \u0219i indirect, prin reducerea poverii bolilor asupra societ\u0103\u021bii.<\/p>\n\n\n\n<p><em>Mirela Musta\u021b\u0103, Redactor executiv E-asistent<\/em><\/p>\n\n\n\n<p><em><u>Surse de documentare:<\/u><\/em><\/p>\n\n\n\n<ol type=\"1\"><li><a href=\"https:\/\/www.webmd.com\/healthy-aging\/healthy-aging-secret\" target=\"_blank\" rel=\"noreferrer noopener\">Aging Well: 9 Scientific Tips for Growing Older With Healthy Body and Mind (webmd.com)<\/a><\/li><li><a href=\"https:\/\/www.ageuk.org.uk\/information-advice\/health-wellbeing\/mind-body\/10-tips-for-ageing-better\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to age well: 10 tips for healthy ageing | Age UK<\/a><\/li><li><a href=\"https:\/\/urldefense.com\/v3\/__https:\/www.demogr.mpg.de\/en\/news_events_6123\/news_press_releases_4630\/press\/postponed_retirement_slows_cognitive_decline_9480__;!!NgSi4SaN6ydtRVQ-!1I2c4ExmMoyV95-b19JAv4Gptnex97rUIK6W6jG2deY0NjJU3L_f1OKss17-OGsnEIr-u8yLmKgYU0Hc-wWSsQ$\">MPIDR &#8211; Postponed Retirement Slows Cognitive Decline (mpg.de)<\/a><\/li><li>Diet and Exercise: Choices Today for a Healthier Tomorrow | National Institute on Aging (nih.gov)<\/li><li><a href=\"https:\/\/www.nytimes.com\/guides\/well\/how-to-age-well\" target=\"_blank\" rel=\"noreferrer noopener\">How to Age Well &#8211; Well Guides &#8211; The New York Times (nytimes.com)<\/a><\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Timp de lectur\u0103: 4 minute \u0218tiin\u021ba ne demonstreaz\u0103 c\u0103 putem \u00eemb\u0103tr\u00e2ni p\u0103str\u00e2ndu-ne corpul \u0219i mintea s\u0103n\u0103toase \u0219i tr\u0103ind una dintre cele mai satisf\u0103c\u0103toare perioade a vie\u021bii, \u00een care suntem mai \u00eencrez\u0103tori \u00een noi \u0219i avem mai mult\u0103 r\u0103bdare \u0219i \u00een\u021belepciune. Iat\u0103 c\u00e2teva dintre secretele pe care ni le dezv\u0103luie \u0219tiin\u021ba pentru a putea face exact [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":7700,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[152,14],"tags":[],"_links":{"self":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts\/7729"}],"collection":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7729"}],"version-history":[{"count":1,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts\/7729\/revisions"}],"predecessor-version":[{"id":7730,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts\/7729\/revisions\/7730"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/media\/7700"}],"wp:attachment":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7729"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7729"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7729"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}