Osteoporosis, diabetes, cardiovascular diseases: the susceptibility to these ailments increases from mid-life. Fortunately, however, you can counteract this with a few simple measures. Those who pay attention to a healthy lifestyle support their body and can play an important part in prevention. We’ll tell you how to do this here.
osteoporosis: Bones become brittle with age
It is normal for bone density to decrease as you age. At osteoporosis (Bone loss) this process is accelerated. The breakdown of bone mass begins earlier in women than in men. Due to the hormonal changes during menopause, the estrogen level drops. The sex hormone is an important bone protector. From the age of 50 onwards, bone loss is accelerated in women. Every third woman and every fifth man over the age of 50 suffers from osteoporosis.
Preventing Osteoporosis: Tips
A healthy lifestyle can help prevent osteoporosis or the progression of bone loss. Get regular exercise. The bone must be stressed so that the bone metabolism is active and bone-strengthening calcium can be built into the bones.
Structure of a healthy bone (left) and the dissolution of the bone substance in osteoporosis (middle and right) (Source: cosmin4000 / Getty Images)
It is best to exercise outdoors. The body needs sunlight to be able to produce vitamin D. Vitamin D, in turn, is important for getting calcium into the bones. With a calcium-rich diet you ensure the supply of minerals. Do not smoke. The toxins contained in cigarettes have a negative effect on bone metabolism.
Mellitus diabetes: Diabetes often comes from 45
That also increases with age Diabetes-Risk. With diabetes Mellitus diabetes Type 2 (adult diabetes) is, on the one hand, an insulin deficiency and, on the other hand, the effect of insulin in the body cells is reduced (insulin resistance). According to the German Diabetes Foundation (DDS), the life expectancy of a 50-year-old man with diabetes is 5.8 years shorter than that of a man without diabetes.
For 50 year old women it is 6.5 years. The risk factors of adult diabetes that cannot be influenced include age 45 and over and genetic factors. But there are influences that can be controlled.
Preventing Type 2 Diabetes Mellitus: Tips
The major influenceable risk factors for type 2 diabetes include being overweight (obese), lack of exercise, an unbalanced diet, high blood pressure and smoking. According to the DDS, a healthier lifestyle not only helps prevent diabetes, but can also put existing diabetes into “a dormant state”. Experts recommend eating a healthy diet and getting enough exercise – at least 30 minutes of exercise a day – and not smoking.
Sugar, fat and soft drinks should only be consumed in moderation. However, they are healthy Fibersuch as are found in abundance in vegetables, fruits, legumes and whole grain products. According to the German Nutrition Society (DGE), fiber from whole grain products has a positive effect on the cholesterol concentration in the blood and “there is likely evidence to reduce the risk of type 2 diabetes mellitus”.
Cardiovascular diseases: The risk increases from the age of 50
The risk for Cardiovascular diseases also increases with age. According to statistical surveys, the risk of cardiovascular diseases such as Coronary heart disease (KHK) and Heart attack. Significant dangers for the heart are high blood pressure and deposits on the vessel walls (arteriosclerosis/ Vascular calcification). The deposits (plaques) increase the risk of life-threatening blood clots and make the vessel walls rigid and rough.
You lose elasticity. Permanently high blood pressure values expose the vessels to high pressure and damage them in the long term. According to the German High Pressure League eV, fifty percent of heart attacks and Strokes avoidable if something is too high in time Blood pressure would be made.
Preventing cardiovascular diseases: tips
Sufficient physical activity and a balanced diet with plenty of fresh ingredients help to prevent high blood pressure and arteriosclerosis and thus reduce the risk of cardiovascular diseases.
Those who refrain from smoking also score with extra vascular protection: According to the German Stroke Foundation, smokers are about twice as high as non-smokers for a cerebral infarction and a double to four times higher risk for cerebral hemorrhage. The pollutants in tobacco attack the blood vessels.
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