How can i retrieve my old email and contacts lists after software update?

After updating the sfotware on my 3gs phone, i have lost all my contacts, calendar appointments, e-mails, etc. Is there any way to retrieve them?

Contacts and calendars are designed to be synced with a supported application on the computer or a cloud service like iCloud, Google, or Exchange.
Has the device been used as designed? If so, simply re-sync them.
Did you actually allow the device to finish restoring after installing the update?

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I just delete the old app and repurchase the app again? They are all free apps.
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How can i retrieve my old email and contacts lists after software update?

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