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Health at 77
What is due at 77: Your seventies — sleep 7-8 h, protein 1.0-1.2 g/kg, plus the screenings and checks of the decade.
Your seventies
Falls become the defining risk: one in three people over seventy falls each year, and a hip fracture changes the trajectory. Muscle and bone loss compound, appetite and thirst signals weaken, and medication lists reach their peak length — polypharmacy is itself a diagnosis.
| Your numbers at 77 | Vērtība |
|---|---|
| Miega nepieciešamība | 7-8 h |
| Olbaltumvielu mērķis | |
| Aplēstais maksimālais pulss | 143 bpm (220 − age) |
Skrīningi, kas paredzēti šajā desmitgadē
- Blood pressure yearly — including a standing measurement, because falls often start as a pressure drop on standing.
- Glucose and lipids on the individual schedule; bowel screening to 74.
- Vision and hearing yearly — uncorrected either is a fall risk.
- Vaccinations — flu yearly, and the pneumococcal and shingles vaccines where the national programme offers them.
Pārbaudes, ko ir vērts veikt
- The fall risk triad: leg strength, balance, and medication review — every year.
- Protein at every meal — appetite is smaller, so the protein density has to be higher.
- Hydration — the thirst signal fades; a visible water routine replaces it.
The seventies reward the same three habits as every decade before, just with less margin: keep moving against resistance, keep protein high, keep the medication list short and reviewed. The difference now is that the consequence of stopping is measured in months, not decades.
Rīkojieties
- Jūsu kaloriju un olbaltumvielu vajadzības — kalkulators pārvērš gramus ēdienā.
- Fiziskās sagatavotības references vērtības — testi, kas ir pārbaužu pamatā.
- Asins analīžu references vērtības — ko nozīmē rezultāti.
Uzziņai, nevis medicīnisks padoms. Sekojiet savas valsts skrīninga programmas uzaicinājumiem un ārsta noteiktajam grafikam — šī lapa apkopo publicētos ieteikumus, tā tos neaizstāj.