Do you want to be cheerful and active at any age? Here are some tips on how to cope with the symptoms of aging.
Do not self-medicate! In our articles, we collect the latest scientific data and opinions of authoritative experts in the field of health. But remember: only a doctor can diagnose and prescribe treatment.
Symptoms of aging in all people manifest themselves in different ways, but there are still similar features – for example, the appearance of wrinkles, loss of muscle mass, memory problems, etc. We tell you how to deal with age—related malaise.
1. How to get rid of pain in limbs and joints
Whether it’s an old injury that continues to remind you of itself, or the development of arthritis — with age, you are likely to feel pain or discomfort in the extremities somewhat more often. Regular movements can relieve pain and make your joints more flexible. Try low-impact exercises like swimming, yoga, and tai chi. Hot water bottles or ice packs can also help. If this doesn’t bring you enough relief, talk to your doctor about over-the-counter or prescription medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs).
2. How to reduce wrinkles on the face
Wrinkles on the face appear as your skin becomes thinner, drier and loses its elasticity. These processes are usually aggravated by the impact of certain factors, for example, smoking and ultraviolet rays from the sun or solarium. To reduce these signs of aging, protect your skin from the sun (apply a protective cream before leaving home and renew it during the day) and quit smoking if you have this negative habit.
Some skin care products, such as moisturizers or prescription retinoids, can make wrinkles less noticeable. But to see the result, you need to wait – most products take from 6 weeks to 3 months to improve the condition of the skin. A cosmetologist or dermatologist will help you choose a remedy for your individual needs
3. What to do with dry skin on your hands
Sun protection and smoking cessation can save the skin not only on the face, but also on the hands. The condition of the hands can also be affected by the amount of alcohol consumed — the more you drink, the more dehydrated the body becomes. Try to exclude the influence of these factors on your skin and perform pleasant preventive procedures – take warm (not hot) shower or bath for no more than 10 minutes, and then immediately apply an oil-based moisturizer to the whole body.
4. How to regain muscle mass
Many people lose strength and endurance with age, but the reason is not really in the aging process, but that people simply stop working on key muscles. Regular exercise, such as walking, gardening or swimming can help to restore muscle strength. Devote at least 30 minutes a day to training, and if it’s difficult to practice for half an hour, divide them into two 15-minute sets.
5. How to deal with sleep disorders
Your need for sleep does not change with age, but as you age, the quality of sleep decreases. Older people tend to have a harder time falling asleep, have shorter periods of deep sleep, and are more likely to wake up in the middle of the night. Coffee and alcohol can worsen the manifestation of these symptoms, so try to reduce or even exclude them from your diet. It is also important to keep your health under control, because some diseases can affect your sleep, for example, high blood pressure.
6. What to do with memory problems
Age-related memory problems can be alarming, but they are part of the normal aging process. As you age, your brain changes, which can affect how well you remember information. Perhaps in this way you will have to resort to some tricks — try to keep lists and follow the daily routine. In addition, some habits also help you improve your memory. For example, it has been shown that socializing with friends and family often boosts your mental abilities. As well as regular exercise and eating healthy food.
7. What to do if the weight has increased with age
As you age, your body stops burning calories in the same amount as before. But you can resist slowing down your metabolism if you lead an active lifestyle and monitor what and how much you eat. Try to eat more fruits, vegetables and protein products, as well as limit the consumption of sugar and foods high in saturated fat. And keep an eye on portion sizes.
8. Age—related problems in bed – how to cope
Erectile dysfunction, vaginal dryness and other conditions that can develop in old age can prevent you from enjoying sex. Talk to your partner about how you feel and whether you want to try different ways of intimacy. Over-the-counter products such as vaginal lubricants can help with some problems. You can also ask your doctor if there are medications you should try. But maintaining overall health will also help. Physical activity increases blood flow and stimulates the production of sex hormones.
9. With age, I want to go to the toilet more and more often
With age, the muscles of the bladder and pelvis weaken. In addition, other health problems, such as an enlarged prostate, can worsen the problem. Strengthen this area of your body with Kegel exercises — squeeze the pelvic muscles as if you are trying to hold urine — 10 to 15 times, three times a day. Your diet also matters when solving this delicate problem. Consume a lot of fiber and limit the consumption of sugary carbonated drinks and caffeine. If you can’t go to the toilet or you have problems with incontinence, be sure to consult a doctor.
10. How to get rid of the feeling of loneliness
Regardless of what caused the feeling of loneliness — retirement or the relocation of adult children — this condition can greatly affect your activity and health. To avoid feeling isolated, make socializing with friends, family, and neighbors a part of your daily life. Become a volunteer in a charity or religious group. A pet can also help to get rid of feelings of loneliness.