As we age, our bodies and lifestyles change, bringing along different areas of our health to focus on. A 20-year-old will not have the same health priorities as a 70-year-old, and while some diseases do not become a risk until later years in life, the truth is that it is never too early to start looking after your health.
It can be a lot to navigate, but we have compiled all the things men should focus on in each decade of their life so that, no matter your age, you know what to do to keep yourself in peak health. We also compiled a list of what health concerns women should focus on as they age.
20s
Your 20s are a great time to focus on gathering health histories from family members. This allows your doctors to be aware of what conditions you are more susceptible to so that you can screen for them or make necessary lifestyle changes. To ensure healthy aging, it is important to be knowledgeable about what diseases and conditions your genetics place you at a greater risk for.
Healthy habits to start include:
- wearing sunscreen and sunglasses
- eating a balanced diet
- staying active (go walking, running, biking, etc.)
- establishing destressing activities
- focusing on a healthy sleep routine
Starting these habits in your 20s, when most men are still in good health, helps to set a good foundation for preventing future diseases.
30s
Once in your 30s, you will want to start scheduling doctor visits to monitor sugar and cholesterol levels and your liver and kidney function every five years. This is a great time to start watching these levels because it provides a baseline that doctors can check against down the line. Additionally, detecting any concerning numbers allows a doctor to start treatment before things progress.
In your 30s, family life and careers often take off, which can lead to increased stress. It is important for men to focus on destressing to prevent the development of high blood pressure, heart disease, or type 2 diabetes.
Some ways to reduce stress include:
- low-intensity exercises (yoga, walking, swimming, etc.)
- meditation
- talking with friends and family
- enjoying a hobby
40s
A man’s 40s is when many heart and prostate problems start to appear, so it is important to see your doctor and undergo any necessary screenings. Besides skin cancer, prostate cancer is the most common cancer in men, affecting 1 in 8 men. So, it is crucial to screen for it, be aware of any family history, and know the risk factors.
Cholesterol, a closely related risk factor for heart disease, also becomes more of a concern for men at this point in their life. With men over the age of 45 at the greatest risk of heart disease, it is essential to regularly monitor cholesterol levels and focus on a diet that reduces cholesterol levels and improves heart health.
Focus on the following:
- reduce saturated fats (found primarily in red meat and full-fat dairy products)
- each foods rich in omega-3 fatty acids (e.g., fish and nuts)
- increase soluble fiber
- eliminate trans fat
50s
Joints may start to ache in this decade of life, but exercise is still important to strive toward. If your joints are too achy to do anything, try swimming or riding a bike since these activities are gentler on the joints.
60s
In your 60s, there is a
Dementia and Alzheimer’s disease can start to appear during this stage, which is why strengthening the brain through the above activities is essential. Additionally, it is important to be aware of the symptoms of dementia and Alzheimer’s, as early treatment can help slow its progression.
70s+
Bone health can also decline as we age, leading to more severe complications from falls. While men typically suffer from osteoporotic fractures 10 years later than women typically do, the complications from these fractures are greater in men than women. It’s best to undergo osteoporosis screening with your doctor and take any suggested supplements (such as vitamin D and calcium) or medication needed to strengthen the bones.
For those who have fallen in the past, reach out to your doctor about good exercise programs that focus on improving strength, balance, and flexibility.
Staying Healthy Through the Decades
No matter the decade, one of the greatest priorities in men’s health is disease prevention and screening. Staying on top of these tests ensures that you give yourself the best possible chance of recovering from disease when it’s in its early stages, encouraging healthy aging.
Promoting men’s health should be a priority for every man, and by catering your care to what your body needs at your age, you can guarantee a brighter and healthier future.
References
How to Lower Cholesterol with Diet: MedlinePlus. (2021). Retrieved 17 May 2022, from https://medlineplus.gov/howtolowercholesterolwithdiet.html
Colorectal Cancer Statistics | How Common Is Colorectal Cancer?. (2022). Retrieved 17 May 2022, from https://www.cancer.org/cancer/colon-rectal-cancer/about/key-statistics.html
Key Statistics for Prostate Cancer | Prostate Cancer Facts. (2022). Retrieved 17 May 2022, from https://www.cancer.org/cancer/prostate-cancer/about/key-statistics.html
Doubeni, C., Corley, D., Quinn, V., Jensen, C., Zauber, A., & Goodman, M. et al. (2016). Effectiveness of screening colonoscopy in reducing the risk of death from right and left colon cancer: a large community-based study. Gut, 67(2), 291-298. doi: 10.1136/gutjnl-2016-312712
Adler, R. (2014). Osteoporosis in men: a review. Bone Research, 2(1). doi: 10.1038/boneres.2014.1
Stress effects on the body. (2022). Retrieved 18 May 2022, from https://www.apa.org/topics/stress/body