To maintain the same meaning, the text can be rephrased as follows: Young men have a tendency to neglect their health, which means that the consequences of unhealthy habits usually become noticeable only in their 40s. Here’s a guide on how to empower either yourself or the men in your life to remain in a good state of health.
The reason for women globally living, on average, six years longer than men is evident in the latest life expectancy rates, which indicate that women seem to do a better job of taking care of their health.
Men’s lower rate of longevity is primarily influenced by their lifestyle choices, including their diet, alcohol consumption, smoking habits, and level of physical activity, as well as their tendency not to seek medical advice, despite individual health risks and concerns being also significant contributing factors.
Starting to make ‘better for you’ choices and developing positive habits that promote a healthy lifestyle is something that can be done at any time, regardless of age. Although it may seem overwhelming initially, it is crucial for men to prioritize their health now more than ever. To begin the process of achieving good health, take into account these uncomplicated yet impactful steps.
1. Work out regularly
Regular physical activity for men can help maintain or enhance blood pressure, cholesterol, and blood sugar levels, prevent unhealthy weight gain, maintain strong muscles and bones, and lower the risk of developing or managing conditions such as type 2 diabetes, heart disease, and certain cancers. The more men move, the more they can benefit, as being active supports both physical and mental well-being.
Starting to exercise can be difficult, especially if you have been inactive for some time or have never exercised previously. However, it is important to note that even a small amount of physical activity is better than none at all. Thus, the best approach is to begin by incorporating a small amount of exercise into your daily routine, gradually increasing the duration and intensity. Ultimately, the goal is to reach the recommended 30 minutes of moderate-intensity exercise on most, if not all, days.
To facilitate the accomplishment and retention of a healthy weight, it is advisable to incorporate muscle-strengthening exercises into your routine on a minimum of two days per week. This is because having a body with a higher percentage of muscle results in increased metabolic activity, leading to the continuous burning of more kilojoules throughout the day.
2. Tweak meals
Although indulging in the occasional round of beers and pizza is enjoyable, men should choose a daily diet that is nutritious and promotes heart health. Such a diet can assist in managing blood pressure, cholesterol levels, weight, and overall well-being.
Fill up on fiber
Despite many men believing that meat is the ultimate “man food,” it is important to recognize that fiber plays a vital role in good nutrition. Fiber, often overlooked but essential, is crucial for maintaining a healthy diet. Contrary to popular belief that fiber only aids in regular bowel movements, it is also associated with preventing a range of diseases, reducing cholesterol, lowering the risk of type 2 diabetes and specific cancers. Additionally, fiber is remarkably satiating.
On average, adults in the West are consuming only 20g of fiber per day, which falls significantly below the recommended dietary target of 28g for women and 38g for men, as indicated by the latest National Nutrition and Physical Activity Survey. This inadequate intake of fiber puts both men and women at a higher risk of chronic disease.
Fiber occurs naturally in plant-based foods such as whole grains, legumes, nuts, fruits, and vegetables. To fulfill their daily fiber requirements, men should incorporate two servings of fruit, at least five servings of vegetables, and six servings of grain foods, primarily from wholegrain sources such as brown rice, wholegrain bread, rolled oats, and whole meal pasta, into their daily meals.
Choose healthy fats
In the present time, there is no need to be afraid of fat. It is now understood that incorporating heart-healthy fats like nuts, seeds, avocado, oily fish (such as salmon, tuna, and sardines), and extra-virgin olive oil into our diet is crucial for maintaining overall good health. It is recommended to restrict the consumption of saturated or trans fats found in butter, commercially baked goods, deep-fried food, and takeaways, as well as avoid ultra-processed foods that contain excessive amounts of added sugar and salt.
Pack a protein punch
To be truthful, it is uncommon for men to find it difficult to fulfill their protein requirements. It is acceptable to take pleasure in consuming a typical T-bone or rump steak since they contain substantial amounts of zinc, iron, and B vitamins.
Keep the serving size to the size of your palm, making sure it occupies only a quarter of your dinner plate. Reserve half of the plate for high-nutrient vegetables and the remaining quarter for quality, wholegrain carbs such as brown rice or whole meal pasta. Additionally, other excellent sources of protein include lean pork, chicken, fish, beans, eggs, tofu, and nuts.
3. Watch out for stress
The combination of working hard, prioritizing your career, managing family life, and juggling other responsibilities commonly faced by men over 40 can result in a significant amount of stress.
In addition to money or financial troubles, relationship problems and any pre-existing health conditions contribute to a potential stress time bomb, which can negatively impact physical health, mental health, and overall well-being. Individuals who are male and aged over 40 face an enhanced susceptibility to high blood pressure, heart attacks, and cardiovascular issues.
Long-term damage to your brain and hormonal systems can be caused by stress. Consequently, it is crucial to take proactive steps in order to alleviate stress in your life. Meditation, mindfulness, carving out personal time every week, therapy, and medications all present viable options for managing stress and safeguarding against its negative effects as you grow older.
4. Eliminate unhealthy habits
As we get older, it becomes increasingly crucial to make an effort to eliminate unhealthy habits and addictions, even though overcoming addiction can be challenging.
The risks for numerous diseases and conditions are increased as a result of the combined impact of alcoholism and cigarette smoking on your body, often leading to fatal outcomes. Research has demonstrated a significant reduction in the lifespan of adult males due to both habits.
If you have smoked or binge drank for years, there is encouraging news that a significant portion of the harm can be undone. Your body has a greater chance of recovering and the long-term negative effects on your body will be reduced if you quit these unhealthy habits earlier.
5. Prioritize mental health
There is a tendency among men to overlook mental health concerns or problems frequently. It continues to be regarded as somewhat stigmatized in popular culture and society as a whole. Nevertheless, it is crucial to address mental health issues and ensure positive mental health and well-being as you grow older to maintain good overall health.
It is important to seek counseling, therapy, or medication-based treatments for mental health disorders, and make efforts to monitor and maximize your mental health, without fearing to do so. Being physically healthy but mentally miserable is of no benefit.
6. Invest in your social relationships
As you grow older, it is crucial to continue investing in your social relationships. Our hectic schedules, expanding families, and flourishing careers often cause friendships to suffer.
Research consistently suggests that an active social support network consisting of friends and family is essential for preserving good health, vitality, and happiness in older individuals. It is important to make a conscious effort to sustain your existing circle of friends, forge new friendships, and stay connected with family members and colleagues, in order to thrive during the aging process.
By following a step-by-step approach, you can enhance your emotional and mental well-being, ultimately leading to a more fulfilling and valuable existence.
7. Watch out for vision changes
Many individuals may begin to encounter vision difficulties around the age of 40 or slightly later, regardless of whether they previously had any vision issues.
As a consequence of four decades of use, the different tissues of the eye may begin to exhibit signs of strain. This, in conjunction with hormonal and tissue modifications throughout the whole body, can result in a decrease in the effectiveness of your eye’s focusing capabilities and its resilience compared to when you were younger.
If you have never worn glasses, contacts, or undergone any treatments, you may need them now. However, if you already wear glasses or contacts, you may require stronger interventions. Furthermore, as you age, the likelihood of experiencing issues such as glaucoma and cataracts increases.
Hence, it is crucial to have regular vision check-ups and address any vision issues promptly in order to maintain good health once one reaches 40 years of age.
8. Maintain oral health
Like vision, oral health is often fragmented or disregarded and not regarded as a component of overall health, as discussed earlier.
Men aged 40 and older, similar to women in the same age group, have a higher probability of developing receding gums or gum disease and may experience considerable damage to their teeth, jaw, and associated structures. By regularly visiting the dentist and receiving appropriate treatments, you can maintain the health of your teeth and mouth to the greatest extent possible.
9. An ounce of prevention is worth a pound of cure
The old saying remains valid and should be remembered throughout one’s life, particularly as men age. Frequently, men tend to disregard the importance of seeing a doctor or undergoing regular health checks and lab tests.
As we grow older, the significance of preventative healthcare rises, accompanied by an increase in its value. For instance, it is widely understood that detecting illnesses such as cancer at an early stage considerably enhances the likelihood of survival and recuperation.
If nothing else, visiting your doctor regularly, getting check-ups, and undergoing lab tests for various physical ailments and conditions will assist you in keeping track of your health and empower you to make wise decisions, thus enhancing the quality and duration of your life in the future.
10. Chat with your GP
Men between the ages of 45 and 54, apart from having a shorter life expectancy, have twice the likelihood of developing heart disease and cancer.
As you age, it’s advisable to regularly consult your GP for a health check-up to avoid minor issues escalating into more frequent problems in your 40s. The specific screening tests required will vary depending on your overall health and family history. Consult the provided box and discuss with your GP to determine the necessary tests.
