Have you ever thought that when you are old, “illness comes like a mountain”, in fact, hidden dangers have been buried in middle age?
Recently, a study published in the Journal of the American Medical Association found that the transition from middle age to old age, 55 to 65 years old, may determine a person’s future health path.
“Life Times”(Search “LT0385” in WeChat to follow) Combined with this research, we interview experts to teach you how to live the critical ten years that determine your health. Improve the quality of life in old age.
Interviewed experts
Tang Wenbin, Deputy Director, Health Management Center, Xiangya Hospital, Central South University
Yao Haiyan, Deputy Director of the Physical Examination Center of the Third Affiliated Hospital of Southern Medical University
The author of this article | Life Times reporter Gao Yang
Editor of this article | Xu Wenting
55 is the key to health
Brigham and Women’s Hospital researchers conducted a 20-year follow-up study of multiethnic middle-aged women, including health status measures, laboratory measurements and imaging assessments, through Compare the scores of 55-year-old women with their scores 10 years later to identify factors that influence physical deterioration in middle-aged women.
It was found that at age 55, about 20% of women experienced a clinically significant decline in fitness. Poor baseline physical health and function, high body mass index, low educational attainment, smoking, chronic disease (diabetes, hypertension, cardiovascular disease, osteoarthritis, and osteoporosis, etc.), depression, were all associated with decreased body composite score .
“Age 55-65 is a pivotal decade.” The researchers say, “This period may determine their future health path. The good news is, Most middle-aged women are in good health, but women with higher risk should not be careless and must have targeted interventions to return to a healthy track.”
The World Health Organization once defined “elderly people” as people over 60 years old, while some developed countries in the West believe that 65 years old is the cut-off point. According to the life situation of modern people, the World Health Organization has proposed a new division of age in life stages: adults under 44 years old are young people; 45-59 years old are middle-aged; 60-74 years old are young old people, and those over 75 years old are real elderly.
It is not difficult to find that the stage of 55-65 years is a ten-year transition from middle age to old age, and the physical condition will directly affect the health of old age.
When women reach the age of 55, ovarian function has gradually declined, and most of them are menopausal, losing the protective effect of estrogen on blood vessels, and the endocrine level has fallen sharply. The body is more likely to be attacked by various diseases, such as cardiovascular disease, osteoporosis, and breast cancer.
Men past the age of 55 also face a hurdle. Although men enter menopause later than women, it lasts longer, and some even last until the age of 70. At this stage, the level of androgen in the male body decreases, and it is easy for men to have metabolic disorders, gain weight, and experience symptoms such as memory loss, fatigue, dizziness, palpitation, and even general discomfort. The risk of prostate disease and cardiovascular and cerebrovascular diseases increases. The American Heart Association found that people between the ages of 45 and 64, especially men, were more likely to be knocked down by stroke.
6 Factors Depleting Your Health
When a person reaches middle age, the function of various organs begins to decline. Between the age of 55 and 65, the physical function declines rapidly, and the physical strength also begins to gradually deteriorate. At this time, it is more important to prevent various risk factors, and it is a critical period for disease prevention and anti-aging.
1
Poor physical function
A study released by Virginia Commonwealth University shows that Americans are getting worse and worse, and health problems are mainly concentrated in their 50s.
In recent years, although the average life expectancy of Chinese residents has increased steadily and the health literacy of residents has reached a new high, there are large differences in the situation of different age groups. From the perspective of healthy life expectancy, people aged 55 to 65 are at greater risk for health.
2
High visceral fat
A European study shows that women are at the peak of gaining weight between the ages of 35 and 40, while men are most likely to gain weight between the ages of 40 and 45.
After the age of 55, the basal metabolic rate of the human body is getting lower and lower, it is easy to gain weight, but it is difficult to lose weight. In addition, people at this stage are generally stressed, socializing, and sleep poorly, and are more likely to have a “beer belly”.
Excessive visceral fat will increase the incidence of cardiovascular and cerebrovascular diseases, such as hyperlipidemia, hypertension, diabetes, atherosclerosis, coronary heart disease, cardiac hypertrophy, and even cancer.
3
Low education
A UK study found that at age 65, people with the lowest level of education (9 years and below) were not disabled compared to those with the highest level of education (12 years and above) Life expectancy fell by 1.7 years (women) and 1.1 years (men).
The Huashan Hospital Affiliated to Fudan University has compared 20 years of data in Shanghai and found that the prevalence and incidence of dementia among the elderly in China, especially those with low education, are on the rise.
4
Smoking habit
Over the past 30 years, smoking has killed more than 200 million people worldwide. There are more than 350 million smokers in my country, and the average age of first smoking is only 19.7 years old.
In recent years, with the popularity of electronic cigarettes, smoking has become a “new fashion”. Some studies have found that smoking even for one day is harmful to the body. Smoking for 5 years can cause pneumonia. After 30 years of smoking, cancer cells may have already broken through the immune system. According to statistics, among lung cancer patients, more than 90% of men and more than 80% of women have a history of smoking.
5
High incidence of chronic diseases
According to the data of the National Cause of Death Surveillance System, the prevalence of hypertension among people over 60 years old is as high as 58.3%, the prevalence of diabetes is as high as 19.4%, and more than 75% of the elderly suffer from at least one chronic disease.
The top three causes of death for the elderly over the age of 65 are cardiovascular disease, cerebrovascular disease and malignant tumor, accounting for more than 70% of the deaths in the elderly population.
The incidence of osteoporosis is also closely related to age. Men over the age of 50 and women over the age of 45 are the high-risk groups of osteoporosis.
6
Depression, poor mood
The World Health Organization states that the peak incidence of depression is in the elderly, with a 7.5% higher prevalence in women aged 55-74.
Once menopause or after retirement, both men and women will experience varying degrees of sensitivity, tension, suspicion, and even loneliness and fear.
Over the long term, you’re prone to depression, which in turn increases your risk of physical illnesses such as diabetes and cardiovascular disease.
Good habits extend healthy lifespan
The health of middle-aged people should be intervened as early as possible, even at the age of 30. Even in middle-aged and old age, entering retirement life, you cannot give up on improving your health. Through reasonable exercise and mental adjustment, you can completely delay the aging process.
As long as the 10 years of 55~65 years old are well grasped, it will help to be happy in old age and enjoy more healthy life.
Light meals
Middle-aged office workers are busy with work every day and have a lot of entertainment. In terms of diet, they should pay attention to light food, and try to eat less high-salt and high-fat food.
Middle-aged and elderly people in their 50s and 60s should pay attention to preventing muscle loss. They should not eat too vegetarian. They should supplement high-quality protein appropriately, such as milk, eggs, lean meat, poultry, fish, shrimp and soy products. It is a good source and helps boost immunity.
Stick to good habits
Maintain good living habits, try not to use mobile phones before going to bed, sleep no less than 7 hours a day; quit smoking and drinking as soon as possible; keep warm, especially when the seasons change, to prevent colds; usually go out more often Activity, sun exposure, helps in the synthesis of vitamin D in the body, prevents sarcopenia, and maintains skeletal muscle health.
Controlling high weight
Studies show that middle-aged and elderly people over the age of 50 have a body mass index (weight in kilograms/height in meters squared) between 18.5 and 24, which means they are more likely to live longer. Middle-aged and elderly people over 55 should pay attention to controlling their waistlines.
Women over 85cm and men over 90cm are obese. It is recommended to control the body mass index between 18.5 and 24, and the elderly over the age of 65 can be slightly higher, but should not exceed 25.
Exercise moderately, but not vigorously. Middle-aged people under the age of 50 can combine some strength-based equipment training on the basis of aerobic exercise such as cycling, playing, aerobics, yoga, etc. People over the age of 50 should try not to practice vigorously.Choose walking, jogging, tai chi, dancing, etc. according to your own situation.
Be calm
Retirement should be socially active and make new friends. Don’t give up the opportunity to learn as you get older, you can try new hobbies and develop a skill in art or sports. Psychologically, we must learn to do “addition and subtraction”, with less desire and more blandness.
In the face of unexpected events, try to stay calm and avoid emotional fluctuations. If you encounter troubles, you should talk to your family and friends more, and seek professional psychological counseling services if necessary.
Don’t forget the physical examination
It is recommended that women over the age of 45 and men over the age of 50 have a routine physical examination every year, and supplement some items according to their own conditions, such as cardiovascular examination, tumor screening, bone density Check etc.
Learn about the signs of cardiovascular and cerebrovascular diseases in advance, such as sudden pain in the chest area, irritability, profuse sweating, difficulty breathing, etc., so that you can identify them in time and seek medical attention as soon as possible. ▲
Editor of this issue: Zhang Jie
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