On the cape of about fifty, it is a new stage of life that opens. More leisure, less stress, but also a body which asks to be treated with more as ménagement. How to stay in form across all these changes?

In form after 50 years: sleep

A good sleep is key for your quality of life, and will always have a good influence on the functioning of your body. Noise, temperature and light have a big influence on sleep, for the adults as for the small children. A more striking evolution is the advance of stages: the more ripe persons feel sleepy earlier, and wake up earlier. To sleep well, it is important to adopt and to support a rhythm of life which corresponds to you. On the other hand, do not hesitate to have social activities and life outside during day; sunlight has an important influence on our biological clock.

In form after 50 years: feeding

With age, the metabolism has tendency to decelerate, and appetite to be diminished. The oldest persons have less appetite, their taste and their smell are less whet. It is however important to continue eating balanced, various and of quality. The seniors need very much proteins for example. They allow to construct muscles and contribute to the struggle against infections. You will find in poultry, fish, eggs, dairy products, but also nuts and leguminous plants.

As regards fats, choose them of plant origin. They help to tell cardiovascualaires diseases. Products based on complete cereals, as for them, give you various carbohydrates. They are to recommend to the mature persons because they help to tell constipation thanks to their strong content of fibre, but also because they give many vitamins and minerals.

The vitamin D is also an essential element because she helps in the assimilation of the calcium, very important for the prevention of the ostéoporose. You will find it in the fatty fish, but your body can also fabricate it if you run the risk enough of sun’s rays.

In form after 50 years: physical activity

To stay active and to move enough is perhaps still the most efficient method against ageing. By using your muscles, you safeguard the suppleness of your pronunciations and the solidity of your bones. To move also stimulates appetite, digestion, and diminishes stress. Thanks to sports, you better feel and you are better.

Physical activity is essential for the heart and to tell cardiovascular diseases. It is also advantageous for the brain and participates in the prevention of the illness of Alzheimer. Finally, sports practice is recommended in the struggle against cancers, notably in prevention of breast cancer and of cancer of the colon.

Therefore to do some sports, for the seniors, is even more important than during the rest of life; but it does not go without saying any more. Pay attention to warm you up very well, and diminish the intensity of effort. During financial year, pay, please, attention to your breathing and to support a good technology. Effort is important, of course, but do not do the same there very too much, and do not accept pain as normal part of sports. It is not perhaps a bad idea of beginning by asking for advice to a doctor before to put you in it. And at any rate, a light and regular practice is much better than of exercises intense, but sporadic.

Breast, prostate, lung, colon… It is possible to act to tell the appearance of these cancers. Feeding and physical activity are essential factors which intervene positively or negatively on the risk of cancer. Here is a news roundup which we have to struggle efficiently against cancers.

3 protective factors

• • Physical activity.
  • The consumption of fruits and vegetables.
  • Feeding (advantageous for the mother).

Practical recommendations

Limit sedentary activities (television, computer).

To practice at the very least 5 days a week at least 30 minutes of physical activity of moderate intensity (quick walk) or 3 days a week 20 minutes of activity of high intensity (portrays jogging).

For the children and the teenagers: at least 60 minutes a day of moderate or high physical activity, in form of games, of activities of daily life or of sports.

Use every day at least 5 fruits and various vegetables

Use every day of the cereal food and of the high-fibre pulses.

5 risk factors

The alcohol.

Overweight or obesity.

The excessive consumption of red meat and of meat products.

The salt food.

Practical recommendations

Never of alcohol at the children and the pregnant women.

The risk of cancer increases with the ingested quantity of alcohol and concerns all types of alcoholic beverages.

Risk begins from a glass of alcohol a day.

Risk is minimal for a popular indication bodily supported between 18,5 and 25 kg / m2.

Overweight and obesity augment the risk of cancer from 8 % to 55 % according to locations for an increase of 5 kg / m2.

Limit in quantity and in frequency the red meat, the meat products, the salt and the salt food (cheeses, meat products).

Nibblings, absence of breakfast, excess of sweet drinks, snack bar are so much bad food habits which contribute to the happening of the overweight. Here are some food landmarks to cover at most just the nutritional needs of your children and teenagers.

The nutritional needs of the children and of the teenagers

Nutritional contributions have to cover needs in energy and assure growth at the same time.

Needs in energy of the children and teenagers from 4 to 17 years old vary of 1750 in 2500 calories, but these stocks are to adjust according to age, to stature and to physical activity of every child.

Daily contributions have to include proteins (11 - 15 % complete energy contributions), carbohydrates (50 - 55 %) and lipids (30 - 35 %), as well as vitamins and minerals.

This sharing out in these different nutritional categories not being willy-nilly easy to apply, here is some landmarks to help you there.

6 food landmarks

1) A lacteal product in every meal

Equivalences: œ of litre of milk = 2 yoghurts = 80g of Camembert = 60 g of county.

At the girls and girls, sufficient contributions in calcium are very important to tell later the risk of ostéoporose. It is necessary to know that the popular peak bony is attained in 20 years. The milk and dairy products are the best sources of calcium.

2) A portion of animal proteins a day (meat, fish, egg)

More precisely, 10 g are recommended, a day, (meat, fish or egg) per year of age + 10 g, is for example: 40 g of meat a day for a 3-year-old child or 80 g for a 7-year-old child (preferably a portion a day).

3) 5 portions of fruits and vegetables a day

Whatever is their presentation: freshly, deep-frozen, in preserve.

A portion is equivalent in about 80 g of fruit or of vegetables, or:

• • A half of plate of vegetables or a small plate of raw vegetables or a bowl of soup of vegetables;
  • A fruit portrays apple, pear, orange or two fruits portrays apricot, clementine, kiwi or a joystick of small fruits portray strawberries, cherries, lichees.

4) Starchies in every meal

Bread, pasta, rices, pulses, potatoes.

5) Limit the sugar without demonising it

The sugar must be a festive food, reserved for big occasions. He should not be demonised, but it is necessary to avoid excesses and not to get the children used to sweet taste. It is often what takes place with sweets and even more with consummate sweet drinks every day.

6) Give to drink some water

It is the only drink necessary for organism, without addition of sugar in form of fruit juice or of syrup.

These 6 landmarks are to set up in a rhythmic way during the day, that is to say around 3 meals a day (breakfast is a true meal) and of a snack.

To note finally that fast food restaurants are not either to demonise, it is necessary to limit them and to make sure them in the fact that they do not add up in other meals: a meal to the fast food restaurant from time to time (once every 3-6 weeks) at the habitual hour of meal, by making sure that portions are adapted

The cold is very frequent. This viral infection manifests itself by a blocked nose, sneezes, a sore throat and sometimes a light cough. Is it necessary to see patients? How to know if it is not rather about an influenza? How to avoid him? And otherwise, how not to transmit it to all family?

Colds are extremely infectious

With the arrival of winter cold, organism is less resistant and the less competitive immune system. That’s how the victims of the cold are the most vulnerable at some point.
The children are the most affected. They contract six colds on average every year. Their still childish immune system is at issue, but viruses being particularly infectious, the life in group (day nursery, day nursery, nursery school) also plays an important role.
The frequency of colds diminishes then with age. The adult, he, is attained 2 - 3 times a year about and the old person once, or even in no way, because organism is then immunised against viruses responsible for colds.

How to avoid a cold?

Way the surest of not catching a cold is to watch not to weaken its immune system.

• Manage stress because this one starts immune system surely: yoga, relaxation …
• Practice regularly a physical activity: half an hour of walk a day for the most sedentary, it is already this!
• Eat balanced, various and enough: it is not really the instant to start a limitative regime.
• Sleep enough and lie down at the regular hour.

How to avoid transmitting it in your circle?

Viral transmission is based on hygiene.

• Wash your hands regularly and learn to the children to make it correctly: water and soap, to make bubble during more than one minute, nails in wrists.
• Do not exchange place settings, glasses, teats, washcloths, etc.
• Carry your hands the least possible with the face.
• Ideally, wear a mask when one gives a cold to you, otherwise covers your face when you sneeze or cough.
• Do not embrace if one gives a cold to you.
• Got cold or not, when viruses circulate, do not embrace a juvenile child on the face.

How to differentiate a cold of an influenza?

Influenza is characterised by intense symptoms, which start very roughly and that most often make remain in the bed (fever, headaches, muscular pain, aches, strong tiredness). Conversely, the symptoms of a cold become established progressively and are less intense: not very high fever, light headaches, small pain, tiredness and weakness, nose which casts sneeze, congested, and sometimes a light cough, watering of the eyes.

Is it necessary to see patients?

Useless to consult his medicated doctor as soon as a cold is caught.
On the other hand, if symptoms go on forever more than a dozen days, they signal very indeed the presence of complications. It becomes then necessary to go to the doctor.
At the child it is most often about a medium otitis. But a cold can also degenerate into sinusitis, into bronchitis, into pharyngitis, or even into pneumonia. To note also that a cold, by weakening organism can reactivate a herpes (cold sore or genital herpes).