7 Health Tips for Men Over 30
Nothing makes you feel like you’ve entered the realm of adulthood more than your 30th birthday. At 30, you may be hitting the so-called “prime” of your life, but you may also be susceptible to health problems that come with age. Now is the time to take charge of your health.
Here are some health tips to start incorporating into your lifestyle from now on:
1. Maintain your muscle mass
Once you reach 30, you start losing 3-5% of your muscle mass per decade, with the average person losing about 30% of their muscle mass over their lifetime. But don’t worry, you can keep your body strong and lean with basic healthy habits, such as:
- Include healthy proteins in your diet regularly, such as beans, Greek yogurt, protein powders, and chicken or fish.
- Getting enough sleep
- Have a regular exercise program with cardio and strength training that targets various muscle groups
2. Watch your waistline
When you reach the age of 30, your metabolism naturally starts to slow down. So, if you consider corn chips and a diet soda a proper breakfast, it may be time to reevaluate your diet.
This is a good time to measure your waist. If your waist circumference is greater than 40 inches, it puts you at risk of developing type 2 diabetes and other harmful conditions. To combat this, exercise regularly, eat a balanced diet, and exercise in moderation.
3. Support your heart
The older you are, the more sensitive your immune system becomes to cholesterol. Your blood pressure may also increase. But do not let this bother you too much. As always, there are ways to keep your heart strong and healthy.
Get your heart pumping for 30 minutes a day, five times a week, or whenever possible
If you have a tobacco habit, kick it
Keep your stress levels under control
4. Don’t cage the doc
Even if you feel well and nothing is out of the ordinary, visit the doctor’s office for an annual check-up to assess your cholesterol levels and blood pressure. You can also bring a list of questions with you to ask your healthcare provider if you have any health concerns.
5. Make your bones
Women aren’t the only ones susceptible to bone loss with age. Make sure your diet is getting enough calcium and vitamin.
6. Keep your eyes peeled for issues
At 30 and older, your risk of prostate and testicular cancer increases. It’s important to pay attention to and regularly check these areas of your body, and note any changes or abnormalities you may experience:
- painful or frequent urination
- Blood in the semen or urine
- testicular pain
- chronic fatigue
- Breast tenderness or enlargement
- An enlarged scrotum or lump
- Erectile Dysfunction
7. Mind your mental health
Despite popular culture sometimes suggesting otherwise, men have feelings too. Yes, it does. Mental health does not discriminate between genders. It is important to pay attention to how you are feeling and how your mental health is doing.
Whatever your responsibilities, make self-care a priority. Try journaling, reconnecting with some of your favorite hobbies, taking a walk in nature, or catching up with an old friend.
