medicine and wellness, nutrition education and physical training, from 51 to 65 years
my advice for health and well-being from 51 to 65 years
my advice for healthy eating from 51 to 65 years
my advice for physical activity from 51 to 65 years
Clinical examinations and instrumental examinations
Go to your General Practitioner at least once or twice
a year. Thanks to a periodic check-up, they can establish, depending on your
state of health, the prescription of any specialist clinical and instrumental
check-ups that may be appropriate to do in this age group.
In this age group the following vaccinations are planned:
- at 65: pneumococcal vaccine
- at 65: vaccine against shingles
- from the age of 65: seasonal flu vaccine (every year)
According to the current guidelines of the Ministry of Health (Italy) I recommend that women in this age group participate in screening programs for cervical cancer (the screening test is traditionally the pap-test, and should be repeated every 3 years ) and for breast cancer (having a bilateral mammogram every 2 years). Usually, for this type of screening, the ASP of the city you have your residence where sends you an invitation to be screened. If, for whatever reason, you do not receive it, contact your General Practitioner and inform him.
To men I suggest a check on the health status of the prostate by performing a PSA dosage and possibly a urological examination.
I advise women and men to participate in colorectal cancer screening programs by performing a fecal occult blood test every 2 years (or rectosigmoidoscopy if the ASP has chosen this type of screening).
The age group ranging from 51 to 65 years is characterized by important biological, psychological, relational and sexual changes, in which there is an increased incidence of cardiovascular, metabolic and tumor diseases that can, at least in part, be prevented with a correct lifestyle, mainly determined by the type of diet and the quantity and quality of physical activity practiced.
Nutrition and nutrition education
Feeding properly also means adapting your diet to the moment of life you are going through. Between 51 and 65 years there is a decrease in caloric requirements, due in part to the reduction of basal metabolism and partly to a more frequent sedentary lifestyle. All this often leads to an increase in weight and a different distribution of body fat, which accumulates above all in the abdominal area.
To keep weight under control, it is important to reduce the number of daily calories introduced by the diet, without forgetting the importance of varying the diet so that it includes all the main food groups.
The guiding principle must be variety and moderation: reducing fats, over-salted foods, favoring foods rich in dietary fiber, fruit and vegetables, and extra virgin olive oil.
Preventive and therapeutic physical training
Practicing regular physical activity at this age is useful not only for the prevention of cardiovascular diseases, tumors, osteoporosis, but because it can change the course of chronic diseases from which one is suffering and helps to control body weight gain which would burden the joints of the lower limbs.
The current recommendations for this age group include a minimum of 150 minutes of moderate intensity aerobic physical activity or a minimum of 75 minutes of vigorous activity plus strengthening exercises for the major muscle groups during the week, 2 or more times a week.
The amount of recommended physical activity can be split up throughout the day to better include the exercise in the routine of various daily activities.
The simplest and cheapest exercise is a brisk walk of at least 30 minutes, to be carried out if possible every day of the week.
To this you can add, 2 or 3 times a week, aerobic exercises such as running, cycling, dancing, attending a gym.
Even if amounts of physical activity higher than the
recommended minimum bring greater benefits for health and the prevention of
chronic diseases, it is important to understand that "little is better
than nothing" and that therefore some health benefits of sedentary adults
can be achieved even with minimal amounts of physical activity (eg 60 minutes a
Paola Micale 2019 - Contacts