Unless you’ve been living under a rock, you’ve probably noticed that more and more guys are staying healthy and looking hotter and sexier way beyond 40, 50 and even long past 60! What are their secrets? They’ve simply learned the importance of living wisely and taking care of themselves. Here are some tips and preventative measures you can take right now to get your body ready for 50 more years of health and happiness.
Consider your prostate. At 40, the prostate gland begins a growth spurt, a condition called benign prostatic hyperplasia. If you’re peeing a lot at night this may be happening to you. Don’t worry. Benign prostatic hyperplasia is rarely life threatening. To treat this condition, see your doctor and get a prescription for alpha blockers which relax the prostate smooth muscle. In conjunction with this, a regular prostate exam is a must for all guys over 40.
Weight training is a must! Once you hit 50 you begin to lose muscle mass by as much as 15% per decade. One study states that at about the age of 25, guys begin to lose a half a pound of lean muscle per year! To stave off decreasing muscle mass, prevent back, hip and knee injuries, and protect against heart disease and high cholesterol, incorporate strength training into your exercise program. If you’re already lifting, keep it up. If you think it’s too late to start pumping iron, remember that you can still build muscle by lifting weights into your 80’s.
Watch your gut. As guys age their bellies get bigger, resulting in dangerous amounts of visceral abdominal fat that can increase the risk for colorectal cancer and heart related problems. If your waist exceeds 40 inches you are asking for trouble! Prevent this dangerous girth by staying active. Take a walk before or after supper. Try implementing a half hour of cardio into your workouts at least three times a week.
Monitor your diet. To reduce your risk of obesity, Type II Diabetes, hypertension, cancer and heart disease, be aware of good nutritional principles. Eat more high fiber. Consume complex, low glycemic index carbohydrates such as whole grains, nuts, fresh fruits and vegetables. Get your protein from lean chicken and fresh cold -water fish, which are high in Omega 3 fatty acids, the good fats that keep cholesterol levels in check.
Drink less. According to several studies, drinking beer and wine in moderation can protect against heart attacks and strokes. But before you race off to Happy Hour, get the whole truth. Drinking more than one drink per day, defined as a 5- ounce glass of wine, one 12- ounce beer or 1.5 ounces of 80 proof liquor can increase your risk of liver disease and stroke, according to the Mayo Clinic.