8 Healthcare Tips For Adult Men Over 40

For most men, turning 40 is widely considered to be a milestone as it generally marks the midpoint of life. Though one may not necessarily feel any different at 40 than they did at 30, maintaining peak physical and mental health may take more effort due to a combination of ageing cells and increased life responsibilities.

The risk of developing common health issues also begins to increase for men in their 40’s. It is at this age that men often get their first diagnosis of cardiovascular disease, diabetes, high blood pressure, and prostate problems. In addition, even active men will start to notice some decrease in muscle mass and bone density around this time.

Apart from physical health concerns, mental health challenges may also start to manifest for men in this age range. In this period of their life, men are often under pressure to have or raise children even as they experience added work responsibilities and shrinking social circles.

Together, these common factors may contribute to difficulties in achieving a satisfying life balance. Being 40 is certainly not all doom and gloom. However, being aware of one’s health challenges and proactively taking them on will significantly enhance one’s quality of life as one gets on in years.

8 Healthcare Tips for Adult Men Over 40

Here are several important healthcare tips tailored for adult men aged 40 and over:

1. Get Your Prostate Checked

• According to the American Cancer Society, the risk of developing prostate cancer increases in your 40s and rises rapidly in your 50s.
• Fortunately, prostate cancer is one of the most treatable cancers, with early detection helping to significantly improve treatment outcomes.
• Once you’re 40, you may want to discuss with your doctor the appropriate age to begin prostate screenings.
• If you have a family history of prostate cancer, chances are they may recommend an immediate screening, which may include a prostate-specific antigen (PSA) blood test as well as a digital rectal exam (DRE).

2. Schedule Regular Health Screenings

• Though prostate cancer is probably one of the more prominent health risks that arise in your 40s, men face other age-related risks as well.
• For that reason, you may want to consider regular health check-ups to better mitigate potential health issues.
• Beginning in your 40s, your annual physical exams should include screenings to identify risk factors for conditions such as heart disease and diabetes, in addition to common cancers.
• These conditions may develop rapidly, so your physician may recommend more frequent visits if warranted.

3. Maintain a Balanced Diet

• As you age, your body may begin to lose muscle mass, lowering your body’s basal metabolic rate.
• This means that your body will not be able to burn calories as efficiently as it used to.
• If you maintain the same diet you always did, this shift may lead to obesity, which can raise your risk for other age-related ailments.
• You don’t have to put yourself on an overly restrictive diet but you have to be aware that your body no longer functions the way it did when you were younger.
• So, once you hit 40, focus on a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats.
• At the same time, develop a mindset that considers processed foods and sugary snacks as occasional treats.
• Leaning into quality over quantity for food as you age can help maintain your overall health, prevent weight gain, and reduce the risk of chronic diseases.

4. Stay Physically Active

• Regular exercise improves cardiovascular health, maintains muscle and bone mass, and helps maintain your mental well-being.
• The World Health Organisation recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, combined with muscle-strengthening exercises for two or more days per week. 
• This may seem difficult to achieve but it can be quite doable by allocating just a few minutes a day.
• That being said, depending on your current fitness level, you may want to minimise exercises that have an excessive impact on your joints, such as jogging or tennis. Instead, try to go for activities such as brisk walking, swimming, cycling, or weight training. 
• In any case, it’s better to do any kind of activity than do nothing at all.
• Try not to get hung up on the specifics and just try to ensure you are safely doing exercises you enjoy on most days.

5. Prioritise Your Mental Health

• Mental health has historically been downplayed in men due to intense social pressures to be strong and to sacrifice one’s self in favour of others.
• When you reach your 40s, you may feel these pressures more intensely, leading to negative effects on your mental well-being.
• If you aren’t already seeing a therapist or other mental health professional, 40 is as good a time to start as any.
• Contrary to popular perception, you don’t have to be experiencing depression, anxiety, or other mental health concerns to benefit from therapy.
• At the very least, regular sessions with a mental health professional can provide a safe space to discuss your thoughts and feelings, helping you develop coping strategies for stress.
• To further bolster your mental health, consider redoing your regular schedule to include more beneficial activities like sleep, meditation, and hobbies that you enjoy.
• Make time to join social clubs and rekindle old friendships so that you have a strong social network to support your well-being.

6. Avoid Alcohol and Tobacco

• Quitting tobacco and alcohol may be the best thing you do in your 40s.
• Tobacco use and excessive alcohol consumption are major risk factors for numerous health conditions, including cancer, liver disease, and cardiovascular disease.
• If you suspect that you’re dependent on alcohol or tobacco, seek counselling and other resources to help you kick these habits.

7. Drink More Water

• Proper hydration is essential for most bodily functions, including digestion, temperature regulation, and joint lubrication.
• Importantly, proper hydration is key to preventing cognitive decline, which may accelerate as you grow older.
• Aim to drink at least 2 litres of water daily, adjusting for the weather and your activity levels.

8. Protect Your Skin

• Skin cancer and premature skin ageing are common issues in tropical countries like Singapore.
• Though lighter-skinned people face the most risks, your skin will become progressively less resilient to the sun’s UV rays as you age, regardless of your skin type. 
• To avoid skin cancer and maintain a youthful appearance, use sunscreen with at least SPF 30 daily, even on cloudy days. If you must be outdoors, use hats and other protective clothing between 10 a.m. and 4 p.m.
• Finally, regularly check your skin for any abnormalities and immediately consult a dermatologist if you spot anything unusual.

Conclusion: Flourishing in Your 40s and Beyond

Turning 40 is a cause for celebration. For many, it marks a time in one’s life when they have both the resources and the energy to accomplish whatever it is they desire out of life. However, it also marks a mid-point in the human body’s natural ageing process and thus requires a healthy amount of caution moving forward.

 

With these modest lifestyle changes, you can create habits that maintain your vitality and well-being not just in your 40s but for years to come.