Jesteś u szczytu kariery, ale coraz bardziej martwisz się o starzenie się, dobre samopoczucie i witalność? To bardzo dobrze, ponieważ oczekiwana długość życia stale rośnie - dlatego tym ważniejsze jest, abyś pozostał zdrowy i witalny do późnej starości.
Oczywiście naturalny proces starzenia obejmuje również zmiany fizyczne, ale nawet na nie może pozytywnie wpływać zdrowy styl życia. Zwróć uwagę na swoją dietę i zadbaj o aktywność fizyczną i zacznij najlepsze lata swojego życia z radością!
Na starość potrzebujemy mniej energii niż wcześniej. Jednocześnie zapotrzebowanie na składniki odżywcze, witaminy i minerały pozostaje wysokie. Jakie pokarmy i nawyki żywieniowe stosować, by uniknąć nadwagi lub niedoboru?
Wapń, wit. D, wit. B12, kwas foliowy i cynk - te składniki odżywcze
są niezbędne w starszym wieku. Ważne jest, aby wiedzieć, że wpływają na siebie nawzajem, np.: niedobór wit. B12 może uniemożliwić organizmowi przetwarzanie kwasu foliowego.
Pamiętaj, że stres spowalnia wchłanianie składników odżywczych. Dlatego zrównoważony, harmonijny styl życia odgrywa ważną rolę w zdrowym odżywianiu.
You can easily implement these tips in everyday life if you ensure that your food has a high nutrient density. Foods with a high nutrient density provide a comparable amount of nutrients, vitamins and minerals in relation to their energy content. This is particularly true of fruit and vegetables, but also of legumes, cereals, potatoes and meat. You can increase the nutrient density of your meals by adding fresh herbs, yeast flakes, germinated cereals (e.g. wheat germ, brown millet, etc.) to your meals – and also eat shoots. Cold-pressed, high-quality oils, easily digestible protein (e.g. fish) and – not to be underestimated – sufficient hydration are indispensable.
Fluid deficiency has enormous effects on body and mind. Not only headaches, low blood pressure and urinary tract infections are the result, but also typical signs of old age such as forgetfulness and a tendency to fall – because too little fluid intake worsens short-term memory and information processing.
A spa treatment is good for everyone and it’s an effective illness prevention too – because prevention is better than a cure. While spa treatments used to be a privilege of the upper classes, they are now open to everyone. Read how to apply here.
Basically, you can take advantage of all the common spa treatments at your own expense. However, if you are covered by social insurance and have a medical problem with a covering medical certificate, the spa treatment will be subsidised by a social institution or even taken over completely – because the treatment would have an important health benefit, namely,
A large selection of proven treatment and healing methods is available for you to choose from. We explain what procedures are available and for which illnesses – and how you can treat yourself to a small spa treatment at your own home.
You have a wide choice – throughout Germany there are more than 350 health resorts and spas, including mineral and thermal springs, mud baths, climatic health resorts, sea spas and Knapp spas. Depending on the symptoms, different therapies and healing procedures are suitable. Fango packs of mineral-rich healing mud, for example, warm the body and stimulate blood circulation.
The pores open up, allowing the minerals to penetrate deep into the skin and develop a soothing, relaxing effect. But there is much more – the Felke therapy, for example, as well as hay baths, various Kneipp applications, mud and brine baths and thermal & thalasso treatments. You can see which therapy is suitable for which illness here:
How about a private little spa treatment at home? It can be easily integrated into your everyday life and costs very little.
Tip: Pamper yourself with an alkaline bath! Its mineral salts promote the deacidification of your skin.
Do you have to endure the menopause symptoms? The answer is … no, you do not! There are many ways of dealing positively with hormone changes and alleviating their symptoms – such as a change in diet.
The menopause can last up to ten years! For some women the symptoms start at 35, for others at around 50. In any case, it is helpful to recognise this “transition to more important things” (the translation of climacteric!) as a special phase of your life. The secret? Do yourself a lot of good, be careful with yourself, but also face new challenges self-confidently.
Often, it’s the physical changes that are the first signs of reaching “middle age”. As a result of the hormonal changes, the ovaries gradually cease their activity and the production of the female sex hormones oestrogen and progestin decreases. Menstruation becomes more irregular and eventually stops altogether.
Many women complain of hot flushes and sleep disorders. The muscle mass decreases, so the daily energy requirement is also reduced. Ladies who do not change their diet will quickly gain weight. This in turn increases the risk of diabetes, high blood pressure, lipometabolic disorders and cardiovascular diseases. The ups and downs of hormones also affect the psyche of many women – quite a few suffer from mood swings and depression. The lust for life is gone – and you simply feel empty and useless.
Nevertheless, we would like to encourage you to find an appreciative approach to the menopause – and above all to yourself.
Men also enter the menopause and have to deal with physical and mental changes from a certain age on. What’s important? Do yourself and your body a lot of good – and start new projects.
In the male menopause (“Klimakterium virile”, also called “Andropause”), the production of sexual hormones is reduced. The male body has less testosterone available from year to year starting around the age of 40. However, this does not apply to everyone: in one study, only one fifth of the men examined had a low testosterone level. The female menopause is something very individual. It is over around the age of 75.
Men, on the other hand, have significantly less pronounced complaints, since the male menopause is rather insidious. However, you may experience typical menopausal symptoms. The psychological challenges of this phase of life should not be underestimated.
Typical symptoms for the altered hormonal balance:
Irrespective of the physical changes, many men find it difficult to realise that they have ‘crossed the line’ – many even begin to question their lives. Was that it? Where else do I want to go? If you have defined yourself strongly through career and recognition, you will probably be plagued by feelings of loss and the fear of no longer being able to keep up.
Nutrition plays a key role in hypertension. Actively help to lower your blood pressure by following a few rules while eating.
Around 6 million UK citizens suffer from high blood pressure. According to a study by the Robert Koch Institute in 2015, three out of four people between the ages of 70 and 79 are affected. But when does blood pressure become too high? That easy to answer – if your doctor measures 140 to 90 mmHg (millimetres of mercury column) or more on different days, you have a problem.
However, the good news is, hypertension can be treated. Professional medical treatment and taking the right medication are crucial – and sufficient exercise and relaxation are just as important. Numerous studies have now proven that you can also make amazing improvements with certain foods.
Those who exercise regularly not only reduce their risk of chronic illnesses, but also keep fit mentally and physically. But how active are you in your everyday life? What can you do to establish new healthy habits?
The lack of exercise is a real health risk. This applies to children and young people as well as to young and older adults. Regular exercise strengthens the immune system and is therefore the best precaution against diseases such as diabetes, osteoporosis and high blood pressure. Those who are already ill can actively reduce the course of the disease with the help of the appropriate sport.
Physically-active people remain fit and healthy into old age and are in the midst of a busy and healthy life. This is because they like to make new contacts, maintain their zest for life and prevent depression and loneliness. Sport also helps us to maintain a healthy body weight.
However, the older you get, the harder it seems to start with new, healthy activities. Especially if you’ve never been keen on sports. With a change in diet, enzymes such as Foxa 2 are increasingly formed and the urge to move is activated.
Our bodies love sport and exercise right into old age. Depending on your health, level of training and personal preferences, certain sports are particularly suitable for you. Find out which one!
Each type of movement demands the four levels of endurance, mobility, muscle strength and balance to varying degrees of intensity. A sport is the right one for you if it suits your wishes and your physical prerequisites. In the case of overweight and osteoporosis, for example, only certain types of exercise will be suitable for you. If you want to be on the safe side, it’s best to have your doctor check you out and advise you.
In endurance sports, the body is in motion over a longer period of time. Typical endurance sports are walking, hiking, jogging, fast walking, Nordic walking, cycling and swimming.
The big advantage of endurance sports is that
Elasticity and flexibility are crucial for our quality of life – for example, you can avoid damage to your posture. Sports that promote mobility include, for example:
You can exercise these forms of movement in a very gentle and health-oriented way. However, you should learn new sports under professional guidance.
Balance is the prerequisite for safety and stability. It also has a positive effect on both body and psyche – and you can train your balance! The basic principle – bring your body into an unstable position and still remain upright and straight. A typical balance exercise is standing on one leg. The advantage of these exercises is that they can be done at home.
From climbing stairs to carrying shopping bags: We need strength for many everyday activities. Those who have firm muscles also have stable bones, supple and healthy joints and an upright posture.
You can increase your physical strength through strength training, for example, with dumbbells, weight cuffs or on specialist equipment.
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