medicine and wellness, nutrition education and physical training, after 65 years
my advice for health and well-being after 65 years
my advice for healthy eating over 65 years
my advice for physical activity after 65 years
Clinical examinations and instrumental examinations
In this age group, my advice is that you go to your General Medicine at least once or twice a year so that, thanks to a periodic check-up, they can establish, depending on your state of health, the prescription of any specialist visits for clinical and instrumental checks that may be appropriate to be made promptly in this age group.
Seasonal flu vaccination, to be taken every year at the ASP vaccination services or at the office of your General Practitioner.
Information on the timing and method of administration of the vaccine will be provided, as usual, by ASP or Family Doctor.
For women up to the age of 69 I recommend participating in screening programs for breast cancer, according to the guidelines in force dictated by the Ministry of Health (Italy), accepting the invitation of the ASP of the city you have your residence where to carry out a bilateral mammogram every 2 years.
The risk of contracting a breast cancer is not cancelled by getting older then 69, so we advise you to consult your doctor about whether or not to continue to undergo spontaneously control with mammography and any breast ultrasound.
To women and men up to the age of 69 I recommend participating in colorectal cancer screening programs, according to current guidelines dictated by the Ministry of Health (Italy), accepting the invitation of the ASP of residence to carry out a blood test fecal occult every 2 years (or rectosigmoidoscopy if your ASP has chosen this type of screening).
Nutrition and nutrition education
It is important, in this age group, that the diet is
varied and palatable and that it guarantees an adequate supply of macro and
micronutrients. In advanced age, conditions such as reduced appetite,
dehydration, masticatory difficulties or intestinal or renal diseases, which
can cause deficiencies, can (and should be) be verified.
A Adequate amounts of fruit and vegetables, in addition to protecting from chronic diseases, ensure a significant contribution of complex carbohydrates, vitamins, minerals and antioxidant protective substances.
It is good to often consume legumes and reduce the consumption of animal fats, alcohol and table salt, but be careful never to eliminate it completely.
Preventive and therapeutic physical training
To improve cardiorespiratory and muscular health and thus reduce the risk of chronic diseases, as well as depression and cognitive decline, it would be appropriate for women and men over 65 to carry out at least 150 minutes a week of aerobic physical activity of moderate intensity or at least 75 minutes of vigorous intensity aerobic physical activity every week or an equivalent combination of activity with moderate and vigorous intensity. Go and be visited from your General Practitioner to be sure you can afford this kind of physical activity.
To this, I recommend combining exercises to strengthen the major muscle groups 2 or more times a week, as well as activities to improve balance and prevent falls 3 or more times a week for those with reduced mobility.
Those who could not reach the recommended levels due to their health conditions should adopt an active lifestyle and perform low intensity activities, within the limits of their abilities and conditions, because it is good not to forget it, even through the normal occupations of daily life (purchases, cleaning and preparation of meals) an adequate level of activity can be maintained.
The main recommendation I feel to can makeyou is to minimize periods of inactivity, such as watching television or sleeping in the armchair, as they could be a risk factor in themselves, regardless of how much activity you generally practice.
Paola Micale 2019 - Contacts