How to Keep Good Shape for Men After 40
Time spares no one, including men. Why was it that just yesterday, I was still full of energy, but today I suddenly feel that my “form” is down and tired?
Is all this due to hormones?
Yes, that’s it!
At this age, the body begins to reduce the production of male menopause hormones – androgens, including testosterone. If in the years 30-35, hormone levels only decrease by 1-2% per year, then by the age of 40-45, men can lose up to 15% of male sex hormones.
Many people believe that the testosterone hormone only has reproductive and sexual functions. In fact, it regulates the activity of the pituitary gland – the gland of the endocrine glands, responsible for the functioning of the testicles, but this hormone also regulates the metabolism of protein, fat, and cholesterol. . According to its chemical structure, this hormone is an anabolic steroid, it is responsible for muscle activity and fat burning.
Therefore, with age, when testosterone production begins to decrease, men begin to “sagging”. The male figure begins to acquire some feminine features: full hips, bulging shoulders, chest, abdomen. Most modern men move less (like traveling by car) and eat a lot (especially fatty and nutritious foods), so the fat burning processes have slowed down even more. Obesity and high blood pressure in men can develop into coronary artery disease and diabetes. All of these diseases further reduce testosterone levels.
Necessary tests for men after age 40:
- Blood pressure measurement: Blood pressure needs to be checked twice a year. If your blood pressure reading is higher than 140/80 – you need to see a doctor.
- X-ray: 1 time/year, 2 times for smokers to evaluate lung condition.
- ECG
- Analysis of cholesterol in the blood – once a year, to prevent diseases such as atherosclerosis, heart attack and stroke.
- Blood sugar analysis: once a year. If there are “aggravating circumstances” – high blood pressure, high cholesterol, overweight – 3-4 times a year. This will allow time for timely detection of type 2 diabetes. This is very common in men over 40 years old.
Food
It is recommended to eat some useful products especially for men. Foods that bring “performance” to men are: radish, dill, parsley, horseradish, ginseng, bee products, lean meat, vegetable oil.
Going back in time is impossible. But you can slow down the natural aging process. To do this, you must first pay attention to your lifestyle, especially:
- Movement. To maintain health and vitality under the age of 40, you need to exercise 1 hour/day, and after age 40, 1.5 hours/day. If you’re not healthy enough to go to the gym, go swimming. Or at least walk briskly, 2km every day.
- Avoid gaining weight. This can only be achieved by being actively active while reducing the amount of starch and fat, eating only proteins and beneficial fats in lean meat, chicken, fish and vegetables.
- Do not skip medical tests. After the age of 40, every year, men need to visit a urologist for examination and blood analyzes to diagnose prostate diseases. This is the basic step to detect the first stages of the disease.
- Limit alcohol consumption. Wine contains plant estrogen. In structure, it is similar to female sex hormones that trigger obesity mechanisms.
- Having sex. Regularly having sex will “repel” prostate cancer. If you don’t have sex, your risk of developing prostate cancer is high, infertility and testosterone decline.
- Read more, go to the theater, watch movies, listen to music.
- Enjoy life. When a man feels aroused, the level of testosterone in the blood increases. And with it, luck and success will increase.
