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Around the age of 40, men tend to experience changes in their health and image. It’s common to experience fatigue, mood changes, weight gain, and low libido at this age, and the unhealthy habits that you used to be able to get away with start to make more of an impact.
Although these changes can be a little discouraging, there are many ways you can combat these symptoms. Developing and maintaining a lifestyle with regular healthy habits can help you live a longer, happier life.
To get on track to living a healthier life for years to come, check out these six tips for aging men!
1. Stay current on health screenings and exams.
Scheduling appointments with your primary care physician, dentist, and optometrist is essential for aging men. Staying current with routine check-ups ensures that you’re on top of your health and any issues that might come up. It will also keep your doctors in the loop of any new health concerns that may arise with aging.
Not sure what screenings you should be receiving? Work with your doctors to check your blood pressure, eye health, dental health, cholesterol, bone health, and more. You’ll also want to ask that they schedule you for regular prostate and colon cancer exams.
2. Eat a healthy diet.
One of the foundations of health comes from eating a proper diet—and this, of course, includes drinking plenty of water. Studies show that water intake should actually increase as you get older because aging can cause less-efficient body temperature regulation. Dehydration can also cause several ailments older adults face to become worse—such as fatigue, joint pain, and muscle pain. While you’ll likely be adding a few cups of water intake per day, it’s also important to keep coffee, soft drink, and alcohol consumption to a minimum to further combat dehydration.
Choosing healthy meals is also foundational to your wellness, especially as you age. Be cautious when eating fried foods as they can speed up the appearance of aging and increase the risk of developing heart issues and diabetes. Instead, consider preparing foods in healthier ways—such as grilling, baking, or even air frying. Other foods you should eat that support muscle and tissue growth include those rich in omega-3 fatty acids—such as peanut butter, fish, and walnuts.
3. Get regular exercise.
Movement is key to staying fit! As you age, it’s easy to fall into a stationary lifestyle. But without regular exercise, your body can become stiff and your muscles can begin to atrophy. You’re also more susceptible to getting illnesses by living a sedentary lifestyle.
Regular exercise can help you tone muscles, strengthen bones, improve balance, increase flexibility, and maintain a healthy weight. Regular exercise also improves heart function and can help circulation throughout your arms and legs.
4. Establish and maintain a regular sleep schedule.
Never underestimate the power of a good night’s rest. For men over the age of 40, that looks like getting 6-8 hours of sleep each night and going to bed at a regular time. While it’s common to have a more difficult time with sleep as you age, it’s not normal. Poor sleep can result in a poor quality of life, depression, and memory issues.
The good news is that there are ways to improve your sleep quality as you age. Staying active throughout the day and eating a nutrient-rich diet can support your body in functioning well. Decreasing screen time—especially a few hours before bedtime—can also help your body develop a healthy circadian rhythm, preparing it to sleep properly.
5. Put your brain to work.
Make sure you’re not only exercising your body but also paying attention to how you’re working your brain. Aging can take a mental toll on your health, so be sure to engage in activities that stimulate critical thinking and problem-solving.
Puzzles, Sudoku, and reading are just a few activities you can engage in to improve your brain health and function. You may also consider joining a class at a local community college or a chess club to stay emotionally and socially active.
6. Get tested for low T.
After the age of 30, testosterone levels begin to decrease by 1-2% every year. While it’s natural for aging men to experience a slow decrease in testosterone, treating it early can help you avoid issues associated with abnormally low T levels like weight gain, fatigue, or reduced sex drive.
If you are dealing with low testosterone, getting tested can help you understand your symptoms and create a plan of action to get your levels back on track as you age.
Aging is inevitable, but the saying goes, “You’re only as old as you feel.” By following these health tips for aging men and connecting with your local testosterone therapy clinic, you can start feeling younger again and live a healthier, happier life.
Volonte helps men regain their health and well-being through low T testing, testosterone replacement therapy, and weight-loss programs.