How to Prevent Weight Loss and Gain Muscle After 50

The older we get, the more changes occur in our body. Agree, we cannot feel like 25-year-olds forever. The inevitable aging of the body is something that every person will have to face. However, this is not a reason to give up and admit defeat. In this article we will tell you whether it is possible for a 50-year-old man to build muscle, how to prevent negative age-related changes, even how to gain muscle mass at an older age.

• Sarcopenia – why muscle mass decreases with age
• What causes muscle loss after 50?
• Symptoms of sarcopenia
• How to prevent sarcopenia and build muscle after 50 Workout: Exercise to strengthen your body Physical activity
• Power training
• Aerobic exercise is also very beneficial

Sarcopenia – why muscle mass decreases with age

Losing muscle mass with age is an absolutely natural process. This age-related change in skeletal muscle is called “sarcopenia,” which literally means “lack of flesh.” Sounds scary, doesn't it? However, the sooner this condition is identified, the easier it will be to reverse it.

Around the age of 30, the male body begins to lose some of its mass. Of course, you don't have to worry about your muscle mass disappearing as soon as you turn 30. However, you should know that every decade your total muscle size will decrease by 3-5%. Experts say that by the end of life, most men will lose about 30% of their skeletal muscle volume.

As you can imagine, the older you get, the more noticeable these changes become. It’s easy to calculate that by your 50th birthday your body will have lost 6-10% of the muscle volume you had at 25 years old. Add to this the age-related decline in testosterone levels, and you get a frustrated man with saggy muscles.

But you should not perceive a decrease in muscle mass as an absolute defeat in front of nature. On the contrary, let this process serve as a signal for you to act. Fortunately, sarcopenia can be slowed down and muscle size can even be increased after age 40-50 and into older age.

Consider how sarcopenia can not only weaken you physically, but also reduce your overall quality of life. If these reasons are not enough to make you move, then think about this...

Scientists believe that sarcopenia is one of the main risk factors for morbidity and mortality in people over 65 years of age.

Yes, ignoring the signs of this disease, you are guaranteed to lead yourself to an early grave. Let's see what you can do to avoid this.

What should a woman do after 50?

• Life without hobbies is uninteresting and boring. And at any age.
• Develop your creativity . Every person has hidden resources. And your task is to awaken them within yourself.
• Fortunately, in our time the world of women's hobbies is very diverse. Every lady can find something to her liking and enjoy creativity. Moreover, after 50 years a woman has more free time, and now there is no need to take it away from her family. You can easily devote hours to your own hobby.
• It must be said that some women create quite successful businesses based on their hobbies.
• We offer several options for classes that are suitable for ladies of elegant age.

Handicrafts for women over 50 years old

Handicrafts are a common women's hobby:

• Knitting and sewing - in addition to the pleasure from the process itself, this hobby allows you to save money on buying clothes for yourself and your household.

Don't mope

• Bead embroidery – you can decorate clothes with embroidery or create paintings.
• Patchwork – it’s amazing what beautiful home textiles can be made from ordinary pieces of fabric. Bedspreads, oven mitts or furniture covers made by your own hands will be an excellent gift for acquaintances and friends.
• Decoupage - this technique will allow you to create coziness in your home and give grace to familiar things.
• Soap making - no special abilities required here. But this process is not only exciting, but also very useful.

Cooking for a woman over 50 years old

Cooking – If you love to cook, why not take your cooking to a higher level? Attend master classes, watch training videos on the Internet.

Culinary talents

You can easily master:

• Decorating cakes.
• Carving.
• Making homemade sweets.
• Baking gingerbread.

Sports for women after 50 years

Sport is useful at any age. Choose exercises that will bring you pleasure. It is advisable to sign up for group classes where you will study with people your age.

We list the types of physical activity that are especially useful for women after 50 years of age:

• Dancing improves coordination, strengthens muscles, and promotes weight loss. They also improve self-esteem and mood.
• Yoga or Pilates - develops body flexibility, tones muscles, and promotes peace and spiritual harmony.
• Swimming or water aerobics allow the body to train without exhausting effort, but thanks to the resistance of water.
• Race walking has a positive effect on the entire body. The main thing is to exercise at your own pace, without excessive stress.

Sporty

When choosing a type of physical activity, part with prejudices. A woman over 50 can do anything, she just needs to know when to stop. And if you want to try extreme sports (skydiving, diving, etc.), go for it! Just be careful and follow the trainers' instructions strictly.

Other activities for women after 50 years of age

You can also learn other useful and practical skills:

• Master massage techniques.
• Learn foreign languages.
• Learn the art of photography.
• Learn computer programs.
• Take speed reading courses.

Don’t be afraid to try yourself in different areas, learn new things. The knowledge gained will make your next years more interesting and eventful.

What causes muscle loss after 50?

According to statistics, sarcopenia affects about 10% of all people over 50 years of age. If left unchecked, this disease can lead to a significant deterioration in your quality of life, not to mention changing your physique for the worse.

Scientists have concluded that sarcopenia occurs as a result of a lack of balance between two signals to muscle cells - a signal for cell growth and a signal for destruction. In a healthy young person, the number of signals for growth and destruction of muscle cells is almost the same.

The process by which muscle cells grow is called “anabolism,” and the process by which they break down is called “catabolism.” Both of these processes usually occur simultaneously, thus maintaining a dynamic balance of cells in the body. First, muscle cells are destroyed, then restored - as simple as shelling pears.

But once a man crosses the threshold of his 30th birthday, things get a little more complicated...

As men age, they develop resistance to anabolic growth signals and the scales tip toward catabolism, which we now know is the cause of muscle tissue degradation.

In short, a person begins to lose more muscle tissue than his body is able to build. Over time, this process leads to a noticeable reduction in total muscle mass - sarcopenia.

As men age, they develop resistance to anabolic signals that cause cell growth

How to live as a single woman after 50: advice from psychologists

Loneliness is a fairly common phenomenon in modern society. The reasons why a woman becomes lonely after 50 years can be different:

• Loss of a loved one.
• Betrayal.
• Reluctance to share life with someone else.

Many ladies nowadays consciously choose a free life. However, there are women for whom loneliness is not a choice, but a forced state. It is very difficult for them to bear it. With all their souls they want to get rid of loneliness, but they don’t know how.

• If something didn’t work out in youth, then by adulthood single life becomes painful and unbearable. After all, the weaker sex by nature has a need for emotional attachment.
• Often a single woman, having crossed the age of 50, fears the future. She realizes that she was unable to fully realize her plans and desires. It seems to her that life has passed her by, nothing good will happen, and all opportunities are left behind.
• However, in fact, what makes our life bright is not so much the events that happen, but how we live them. Believe me, you can feel lonely even if you have a large family. Conversely, a mature woman living alone is quite capable of finding joy in life and being happy.

Loneliness at 50
Listen to the advice of psychologists on how to live as a single woman after 50:

• Believe that your loneliness is temporary. And it happened to you not because you were somehow wrong.
• No matter what you have experienced in the past, do not isolate yourself. Don't wait for someone to save you from loneliness. Only you are responsible for your life. Go towards people yourself. Communicate more with others - in transport, church, cafe, theater, at exhibitions, etc.
• Stop suffering and feeling sorry for yourself. Self-pity is a pretty destructive thing. Don't waste your remaining years on this.
• Experience your solitude as freedom. Nothing and no one binds you. You can live for your own pleasure and are free to do as you want.
• Be socially active. Visit places where you can meet like-minded people: sports clubs, libraries, theaters, master classes. Meet new people. Don't be afraid to talk to them first.
• Try to travel more. Take uncharted routes to the most unexpected places. Experience the world in all its colors.
• Live in the present and don't remember the past. Especially if you have experienced a lot of pain and suffering.
• Forget about how old you are. Don't get hung up on age.
• Take care of your health, appearance, self-development.
• Enjoy the conversation. Go visit your friends and relatives. Invite them to your place more often. Don't wait for a reason. Organize get-togethers at home just like that.
• Always be busy with something. Even if you don’t feel like it, force yourself to do something. Then you will not have enough time for negative thoughts.
• Don't hold onto any anger or resentment. Smile. Positive people always attract positive events into their lives.
• If you work and you like your job, don't leave it for as long as possible . If you don’t have a job, find something to do. And not a hobby that you can abandon at any moment, but a serious activity that you consider as full-fledged and responsible work.

Work

• Help others, become a volunteer. When you help people fulfill their desires, you yourself are filled with joy and positivity.
• Believe in love and don't give up on romance. Don't think that this feeling is for young people. You can meet her at 70 and 80 years old. Happiness is possible at any age.
• Believe me, it is quite possible to learn to be happy without outside participation. Because for a self-sufficient and independent person, life is interesting and easy even in a single status.

Your life is what you think about it. So think only in a positive way. And then the years that lie ahead of you will be joyful and fulfilling.

Symptoms of sarcopenia

You've probably already caught yourself thinking that 20 years ago your biceps were much bigger, but now you can't understand where all those curves went?

Yes, sarcopenia is not so easy to recognize, because the signs of this disease are often hidden.

Here are some common symptoms of muscle loss:

• You feel physically weaker
• You are experiencing unintentional weight loss
• Decrease in strength indicators
• Decreased stamina
• Your running or walking pace has noticeably slowed down
• You have problems with balance
• No desire to move or exercise
• You find it more difficult to cope with normal daily tasks

Another surefire way to detect sarcopenia after 50 is to do a grip strength test . To do this, you can purchase a special device for measuring grip strength, called a hand dynamometer, and use it yourself, or consult a doctor.

According to the researchers, for men, an estimate of 30 kg or less is considered insufficient. However, researchers caution that loss of strength is not always a direct symptom of sarcopenia.

Reduced muscle levels can also be determined by checking the skeletal muscle mass index using a special test. This test will calculate the ratio of muscle tissue to other tissues in your body.

How to prevent sarcopenia and build muscle after 50

Just the thought of sarcopenia can cause anxiety. But, believe me, there are an incredible number of ways that will help you not only avoid weight loss, but also increase it!

By following these simple tips, you can protect your body from unnecessary damage.

Workout: Exercise to strengthen your body

A question that worries many: “Is it possible to do fitness in old age? Will this harm your health? The answer is simple: not only is it possible, but it is necessary! Regular training is one of the most effective and also fun ways to take care of your muscles. Don't miss the opportunity to get the maximum benefit for yourself and your body!

Physical stress

Additional exercise after age 50 for men and any moderate strength training is extremely important when it comes to building mass. This is proven by the results of one study, which involved 1,328 men over 50 years of age. Those who performed exercises with additional weights experienced significant gains in mass compared to those who did not train in this way.

The researchers concluded that resistance training is very effective for gaining lean muscle mass in older adults, especially in higher-volume training programs.

The researchers also added that resistance training is extremely effective earlier in life.

Power training

Strength training is needed not only to “pump up” muscles. Strength training exercises utilize many of the functional movements you do in your daily life. You will feel how your strength has increased, and your movements have become faster and more coordinated.

Aerobic exercise is also very beneficial

It is important not to forget about aerobic exercise. Even though weight training will keep your muscles toned, cardio exercises combined with strength training will bring you many benefits. Walking, jogging, cycling - all this will help you in the fight for your muscles.

Don't worry if you can't go to the gym six days a week. Scientists say that two to four cardio workouts a week is enough to keep you in good shape.

Bodybuilding helps you gain weight by increasing muscle mass at any age, whether you are 40, 50 or even 60 years old!

A woman over 50 wants nothing: the reason

• By the age of 50, most people have already created a family, a career has been built, and the children have grown up and left the nest. And now the woman has a question: “What’s next?”
• The attributes of well-being - children, husband, wealth, work - no longer bring satisfaction as before. The woman begins to feel causeless anxiety, but cannot understand what is happening to her.
• Some women after 50 years are overcome by depression, they become indifferent to everything and want nothing. The desire to set any goals in life disappears. After all, to implement them you need to make efforts. But there is no strength for this. Why is that?
• The reason for this condition is that a woman simply wants to be needed and in demand. She begins to realize that she still has a lot of unspent energy, but there is nowhere to put it.

Wants to be needed

• Previously, a woman experienced emotional uplift during the period of falling in love, motherhood, and professional growth. But over the years, such feelings disappeared. And those to whom she previously devoted her strength (family, career) no longer need her attention.
• Therefore, the woman no longer sees any prospects for herself. She feels inner devastation and emotional decline. But any person needs vivid feelings and emotions for a normal life.
• A feeling of being in demand is what a woman needs after 50 years.

Workout Options for Men Over 50

Full body workouts will help you restore muscle tone and avoid muscle loss. You can pump up your muscles in old age thanks to this method of low-impact strength training, which was developed specifically for men over 50 years old. These workouts are aimed at working all the major muscle groups in your body.

Training scheme: sets of exercises alternate with each other and are performed separately on different training days. For example, today you perform exercises from the first training complex, and tomorrow or every other day you perform exercises from the second training complex.

If your health allows you, then you can train using this method 4-6 times a week.

Workout 1

Warm-up:

5-10 minutes on a treadmill, arm circles (15 forward and 15 backward rotations), 10 forward bends, leg swings (10 swings of each leg back and forth and sideways), 10 air squats.

Exercises:

1. Lunges with dumbbells forward – 2-3 sets of 8 repetitions on each leg
2. Dumbbell bench press – 2-3 sets of 10 reps
3. Dumbbell overhead press – 2-3 sets of 8 reps
4. Wide grip lat pulldown – 2-3 sets of 12 reps
5. Alternating dumbbell curls for biceps – 2-3 sets of 10 repetitions
6. Plank – 1-2 sets of 30 seconds

Hitch:

5-10 minutes of slow running on a treadmill, static stretching.

Doing these exercises will help you strengthen the muscles in your arms, shoulders and back.

Workout 2

Warm-up:

5-10 minutes riding an exercise bike, arm circles (15 forward and 15 backward rotations), 10 forward bends, leg swings (10 swings of each leg back and forth and sideways), 10 air squats.

Exercises:

1. Goblet squats – 2-3 sets of 10 reps
2. French dumbbell press for triceps with both hands – 2-3 sets of 10 repetitions
3. Lying dumbbell raises – 2-3 sets of 10 repetitions
4. Dumbbell lateral raises – 2-3 sets of 12 repetitions
5. Close-grip lat pull-down – 2-3 sets of 12 reps
6. Plank – 1-2 sets of 30 seconds

Hitch:

5-10 minutes of slow cycling on an exercise bike, static stretching.

For these exercises, it is necessary to use such a weight of weights that will not allow you to relax and forget about the workout.

If you have enough strength to squeeze out 1-2 more good reps, then do them!

As you get stronger, consider increasing the load. You can do this by increasing the weight of the weights or the number of repetitions. Remember that progression of training is the key to guaranteed muscle growth.

Diet: proper and balanced diet for muscle growth

Another way to stop weight loss in adulthood is to eat a healthy and balanced diet. A healthy diet doesn't have to be overly complicated, just make sure your diet includes foods rich in all the essential micro and macronutrients.

Proper nutrition can multiply the positive effect of your workouts. Carbohydrates and fats will fill you with the necessary energy, and protein will provide your body with building material for muscles. In addition, by consuming key vitamins and minerals, you can restart many important processes in the body.

Let's look at the most important components of proper nutrition that can help prevent weight loss. Below are four nutrients that have been found to be most effective in combating sarcopenia.

No. 1. Protein, aka protein

If you thought that protein was a substance that only bodybuilders used, then you were wrong. Protein is one of the most important macroelements that absolutely all mammals need for life.

Protein molecules are made up of tiny amino acids, which are the building blocks for all the tissues of our body. All cells in our body are made of protein, which is why it is extremely important for our life.

Remember we talked about the process of cell destruction and anabolism? So, if we consume enough protein, then protein synthesis starts in our body, stimulating cell growth. Therefore, the protein you just received with food plays a vital role in the restoration and maintenance of muscle volume.

If there is a shortage of this essential macronutrient in the body, then the condition of your muscles will begin to deteriorate. As you may already understand, protein deficiency in the body accelerates the onset of sarcopenia.

The body's need for protein changes with age.

Throughout our lives, the amount of protein we need changes. The older a man is, the more proteins should enter his body. This is because as we age, muscles become more resistant to growth signals.

Each amino acid plays an essential role in the growth process of muscle cells. However, scientists believe that leucine is the most important element in the process of cell growth.

You can find this essential amino acid in foods such as meat, fish, soy, milk and its derivatives.

Current research shows that men over the age of 50 should consume 25-30 g of protein with each meal.

No. 2. Vitamin D

It is also often called “sunny”. This vitamin got its name for a reason, because your body naturally produces it when sunlight touches your skin. However, in modern realities, not everyone can get enough sun during the day. And as we get older, the risk of vitamin D deficiency increases.

Scientists say there is a link between low vitamin D levels and sarcopenia. However, the reasons for this dependence have not yet been identified.

Men suffering from vitamin D deficiency can obtain it by taking special dietary supplements. It will also help increase testosterone levels, an important androgenic hormone that is involved in muscle growth.

Currently, the amount of vitamin D required to slow sarcopenia is unknown. However, if you are older and spend long periods of time indoors, you are likely getting less than the recommended daily intake of this vitamin.

No. 3. Creatine

Creatine is a nitrogen-containing carboxylic acid that is found in vertebrates. It is mainly synthesized in the liver and kidneys from various amino acids. This creatine is called endogenous. The creatine that enters our body with foods is called exogenous. It can be obtained together with protein products such as meat, eggs, milk and its derivatives. In addition, to saturate your body with creatine, you can use special creatine-containing nutritional supplements.

Creatine is an extremely important element for muscle function. As creatine phosphate, it is involved in high-energy communications between muscle cells during both high- and low-intensity physical activity. This is why creatine is so important for maintaining good physical shape.

Creatine supplements

Many athletes enjoy creatine supplements because of its specific properties that stimulate muscle growth and improve endurance. However, creatine-containing supplements can be used not only by professional athletes. If dosage recommendations are followed, this dietary supplement will be beneficial to all people, even those over 50.

Recent research suggests that supplementing your diet with creatine and strength training improved your physique more effectively than training without supplements. This means that the weight of the subjects increased, and body fat, on the contrary, decreased.

It is worth noting that this study did not involve 20-year-old athletes, but older people, including those over 50 years old.

Creatine will help you strengthen your muscles and protect them from sarcopenia. Additionally, creatine supplements are the cheapest and most common of all supplements available.

For men over 50 years of age, experts recommend consuming 5 grams of creatine per day along with a small amount of carbohydrates. In addition, taking this dietary supplement should be combined with progressive resistance training.

No. 4. Omega-3

Omega-3 fatty acids are known to be very beneficial for joints. But could these tiny oil capsules be even more beneficial?

Studies have shown that consuming omega-3 fatty acids helps increase muscle mass in people over 50 years of age.

Again, this result was shown not by young athletes, but by healthy older people. According to the scientists who conducted this study, omega-3 supplementation may even directly affect protein synthesis.

Omega-3 fatty acid supplements may help prevent muscle loss by improving protein synthesis.

How a woman should look after 50: stylist's recommendations

• Some women over 50 years old believe that at this age they should look modest so as not to attract undue attention to their, alas, not youthful appearance. However, such views are long outdated. It is very possible to look beautiful and stylish at 50 years old.

The main thing is to choose the right clothes and accessories. You must be, above all, elegant. There is no need to look younger with bright makeup or provocative clothing.

To make your image perfect, follow these rules when creating it:

• It is better to choose monochromatic, muted tones. Motley and bright colors are more suitable for young girls.
• As you age, there should be fewer things in your wardrobe, but they should be of better quality and more expensive. Elegance is created with the help of natural silk, cashmere, expensive bags and shoes.
• Give preference to hairstyles with shortened strands or shoulder length. With age, hair becomes less manageable and loses its natural shine. Therefore, it is better to avoid long curls. A stylish short haircut makes a woman look several years younger.
• Choose a hair color close to your natural shade.
• Don't give up on heels completely . Of course, a woman over 50 should have shoes that are comfortable and comfortable. However, have a pair of heels in your wardrobe. Wear them when you go out.
• Makeup after 50 years should be light and soft. Avoid too bright lipsticks and pearlescent shadows, as they emphasize wrinkles.
• An open smile always makes people more attractive and younger. Of course, provided that your teeth are in order. Therefore, visits to the dentist should be regular.
• Your home clothes should also be beautiful. Get rid of old robes and washed T-shirts. You shouldn't be ashamed of your appearance if neighbors or guests drop by unexpectedly.

Stylish
Fashion experts are confident that the wardrobe of a stylish woman over 50 must include the following items:

• Straight trousers with arrows.
• Bright blouses or shirts.
• Pencil skirt covering the knees.
• Knitted cardigan.
• The dress is a sheath of dark, rich tones.
• Classic cut jeans with minimal decoration.

You can look great and be attractive at any age if you be yourself and don’t chase youth.

Healthy lifestyle: improving the quality of life will restore hormonal balance

You already know that the main suspect in weight loss is sarcopenia. But can the wrong lifestyle make the situation even worse? It certainly can. And if you slightly adjust your habits to reverse this negative process, will it help? Certainly! So let's put some effort into it right now and change our lives for the better!

Move more

One of the main reasons for muscle loss in men after 50 years is the lack of physical activity. Low testosterone levels can cause our energy levels to decrease. Besides, there is always a lot to do at work, so going to the gym is out of the question. And the children are already grown up, and you no longer need to chase them around the yard. In short, as people age, they tend to lead more sedentary lifestyles.

How to fix this situation? The answer is simple - move more. Let it be a walk from work to home, going up the stairs to your apartment rather than taking the elevator, or working out in the gym. Make a little effort to “stir up” your muscles so that they don’t go into hibernation. Don't miss the opportunity to make the most of your daily routine!

Eat right

As we said earlier, you should reconsider your diet. Of course, when it comes to maintaining your muscle size, protein is essential for the body, but don't forget about other nutritional components.

Eat a balanced diet rich in healthy fats, colorful fruits, crunchy vegetables and unusual sweet treats. By eating right, you will provide your body with all the necessary vitamins and minerals.

Take care of your testosterone

Finally, keep an eye on your testosterone levels, as this hormone is what gives you your masculine characteristics.

Once you reach middle age, your testosterone levels decline and will continue to decline throughout your life. This is a natural process, but it can be slowed down. However, if you don't put in enough effort, don't watch your diet, and don't exercise enough, your testosterone levels can drop to extremely low levels.

How to solve this problem? Take care of yourself : eat well, exercise, get enough sleep, and try to avoid unnecessary stress. Additionally, you may want to consider taking testosterone supplements to give your body additional support.

How to be a happy woman after 50: tips

Midlife is a wonderful time. At 50 years old, a woman has wisdom and understands what is truly important and necessary in life. She no longer wastes herself on trifles, and looks at many things differently.

Listen to the advice of happy women over 50:

• Make yourself the top priority This is a must if you want to live a happy life. Don't think that doing so is selfish and wrong. By giving yourself enough time, you can lead a more fruitful and productive life.
• Loving yourself is a sign of healthy self-esteem, not arrogance. A prosperous woman who loves herself always has more energy to help other people than one who denies herself much.
• Get rid of toxic relationships. Stop communicating with people who constantly complain, gossip and radiate only negativity. You shouldn't waste time on them. Surround yourself with those who like you and share your views.
• Accept your body. Stop criticizing your own appearance: you’ve gained weight, you’ve aged, your dress doesn’t fit well, etc. Don’t doubt that you are a beauty. And stop being upset about wrinkles! Everyone has them. And if you do not learn to humbly accept the natural changes of age, you will continue to suffer from every new wrinkle or extra kilogram. The main thing is to look well-groomed.

be happy

• Learn to be grateful for everything you have in life. Make a list of what you are grateful for. Let it include even such little things as a cup of coffee in the morning or a flower blooming on the windowsill. Say “thank you” to the world every morning.
• Be a wise mentor to the younger generation. Pass on valuable experience to your children, grandchildren, and new colleagues.
• Spend more money on your own pleasures. You deserve it.
• Let go of past grievances. Don't hold a grudge against those who once hurt you. Forgive yourself if you feel guilty. Past mistakes cannot be corrected, and people cannot be changed. Therefore, give up negative thoughts and pay attention only to the good.
• Make your brain work regularly. To avoid senile dementia, do not be lazy in learning something new. Try to process and remember different information. Even in those things where you have experience, you can always learn new things. When we learn, we delay the aging process. Always engage in self-development. The basis of high self-esteem is to be interesting in any society.

Even after 50

• Be sure to play sports. Moderate physical activity after 50 years is necessary in order to be healthy and stay alert longer.
• Be responsible for your life. Stop blaming other people or circumstances for your own failures. This will only create resentment and disappointment in your soul. Tell yourself: “I choose how to live.”
• Spend more time in nature. This is a great way to relieve stress and put your thoughts in order. Your life is guaranteed to become happier if you walk in the forest or by the lake for at least half an hour a day.
• Fill your heart with vivid impressions and emotions. Find new sources of joy. Don't be afraid to make changes in your life and appearance. Try everything new.
• Become a person with whom it is easy and interesting to communicate. When talking, listen more than talk. This way you can learn a lot of interesting things about people and life in general.
• Laugh more , enjoy every day that comes. Believe in your luck. This is the key to a happy life.
• Make plans for your life. There is still so much to see and try!