Good health for men 40 and over? Sounds like a plan. When we’re young, we’re more energetic in life. We can do heavy exercises easily and run for miles without being tired. We have a strong digestive system to pretty much handle every kind of food. Exercise plays an important role also.
As we age, human beings are less capable of doing tough exercises. Also, our digestive systems, for some, don’t work as well. People have stomach problems and other health issues. It can become difficult to manage a good health regimen at the age of 40 or above. If you begin to neglect yourself, you can become someone who’s challenged with many diseases.
In this article, you will learn about good health for men over 40. Ways men 40 and over can have good health. As you mature, it will bring lots of changes in your lifestyle.
A body in its 40s cannot burn fat or build muscles like it can in its 20s. The joints hurt more when a man crosses 40 and even healing takes more time than usual. So here are some ways to keep yourself fit when you enter middle age. If you follow these suggestions, your body will surely be fit and say thank you.
Do not skip light warm up exercise
As you become older, the tendons and muscles of your body have less flexibility and there are more chances of injury. A solid 10 to 15 minutes of motion exercise will help to keep your body healthy. You should not try static stretching as it may cause damage when done cold. A light moveable warmup will keep your muscles strong.
Spend time on your fitness
As you age, your body demands more time to stay healthy. Although you stay busy with kids, spouse, job, community, or hobby, it’s necessary to take time out for a fitness routine. To keep your body fit, you can choose from the following options:
- Exercise early in the morning before you get busy with your daily priorities and ignore your body.
- Include daily exercise as a part of your daily routine. An example would be going to work on your bicycle. In this way, you can manage exercise and your work altogether.
- If you have a family, include your family members in your exercise time. You can play football or do Jujitsu with the kids.
Focus on body flexibility
Strong joints and flexible muscles decrease the chances of long-term injury. It is best to have a stretching routine to keep your body flexible. Stretch your body when your muscles are warm because it will help in increasing body flexibility.
Keep yourself stress-free
Focusing on your career, working hard to achieve your goal and dealing with family life and other responsibilities that men over 40 encounter may cause stress. Even additional issues such as finances, broken relationships and pre-existing health issues can burst the bubble of stress and degrade mental and physical health. Men over 40 are already at higher risk of heart attacks, cardiovascular disease and high blood pressure.
Stress can damage your brain, hormonal system and overall health. Therefore, keep yourself stress-free and take proper measures to deal with stress. There are many options available to de-stress yourself such as meditation, therapy, and medications to deal with stress.
Focus on mental health
Often men avoid discussing mental concerns and problems with others. The reason for this behavior is, somewhat, our society. However, it is critical to focus on mental health and discuss mental health problems for your well-being. Consult psychiatric counseling, therapy and medication to solve mental health disorders. It will not be beneficial for your body if your are physically fit, but mentally ill.
Eliminate Unhealthy habits
Addiction of everything is bad and can be hard to overcome. As we become older, it becomes difficult to lose and maintain weight. So it is important to adopt healthy eating and eliminate unhealthy eating habits. Alcohol and smoking also cause serious health issues, leading to deadly conditions and diseases. The sooner you quit unhealthy eating, the more fit your body will be.
Eat a healthy diet
Healthy diet is important to keep the body fit no matter who you are in your 20s, 30s or 40s. If you have spent your 20s and 30s eating chips, fast food, energy drinks, Twinkie’s, or other junk food, it is never too late to adopt healthy eating habits. Healthy eating also prevents your body from accumulating unhealthy fats and weight gain.
Eating vegetables, whole grains and fruits will keep your body healthy and maintain weight. With healthy eating, you have lower risk for developing health issues in later life. It will also ensure that you are getting sufficient minerals and vitamins from your diet for proper functioning of mind and overall health.
Foods for men over 40 to build muscles
Here are the foods that men over 40 should eat to keep the body healthy and fit. They will also build strong muscles and tone the body.
Everyone should include whole grains in their regular diet. Whole grains provide you with fiber, minerals, vitamins, plant proteins and a variety of phytochemicals to improve overall body health. Whole grains provide the fabulous nutrient named fiber that is good for blood sugar, BP, LDL cholesterol, and weight management.
Fiber keeps the stomach full for a longer time and slowly releases glucose in the blood stream to prevent blood sugar from spiking. The lactic acid in whole grains helps in better digestion, boosting the immune system and better absorption of nutrients.
Beans are the healthiest plant proteins and contain eight of nine essential amino acids. Only one amino acid named Methionine is not available in beans, but it is available in cereals. The soluble and insoluble fiber in beans protects us from diabetes ad cardiovascular risk factors. It helps in hair growth and maintains the vitality of the skin. The other nutrients such as thiamine, folate and magnesium are also present in beans and help in boosting immune system and energy levels.
Walnuts provide healthy oil, Melatonin, Vitamin E and antioxidants. They are necessary health nutrients that slow down the aging process and age related deterioration. Walnuts also provide anti-inflammatory and antioxidant benefits to the body. The Omega-3 in walnuts protects the body against cardiovascular diseases.
Eggplant usually comes in last in our vegetable shopping list. Change this habit because this purple vegetable is a treasure house of many nutrients. It contains antioxidants, fiber, phytonutrients, phenolic compounds and flavonoids. Phenolic acids help in fighting cancer cells. Chlorogenic acid found in eggplant is beneficial to stop cancer-tumor growth and contains anti-viral and anti-microbial properties.
Green tea contains great health benefits and antioxidant properties. It helps in fighting diseases. Regular use of green tea is beneficial for BP and prevents strokes and cardiovascular diseases.
Good health for men 40 and over is very attainable. We cannot stop “father time”, so it is best to flow with him. Eat right, exercise and take care of your mental facilities to live a long, healthy and productive life way beyond 40.