Important at any life stage, but particularly important when you are setting the foundation for your adult life, good nutrition is a cornerstone of health in your 20’s as well as your 70s. . Focus on getting enough lean meat and vegetables and avoid those unhealthy fast food joints.
To build muscle naturally, you must dedicate yourself to the principles of healthy eating with a diet rich in protein, iron, zinc, creatine and other nutrients. It’s also the perfect time to start a exercise regime that will help you stay in shape throughout your life, avoid obesity and reduce your risk of cardiac disease and other lifestyle illnesses.
While your testosterone levels started out at their peak, they will begin to decrease as you age by about one to two percent every year. This is why you may start to see some belly fat forming and you will need to put in extra effort to stay in shape. Be sure to get enough sleep and if you ever started smoking, now is the time to to kick the habit.
It’s also a good time to start going for those annual health monitoring tests like blood pressure, cholesterol, glucose and a prostate tests. Be sure to add an annual HIV test of you deem it necessary. All these preventative tests will help you to keep a watchful eye on your health and get the care you need should there be any concerns. Check your Resolution Health benefits to see what Preventative Care benefits you enjoy on your option and make them a priority.
Age 36 – 44
If you’re prone to a sedentary lifestyle now is the time to get off that couch and be sure to be exercising in some way at least 3 times a week. Focus on endurance training by walking or jogging more.
Your diet is also an important factor in preventing the middle-age spread so be sure to watch that calorie intake and eat food in the ratio 50:30:20. This means that the daily calories should be distributed in such a way that is allocated with 50% going towards carbohydrates, 30% towards proteins and 20% on fats.
This is also an important time to remember those health monitoring checks as risk of lifestyle diseases, cardiovascular disease and diabetes increases.
Age 45 – 56
If you haven’t already done so the first health intervention is to stop smoking and cut down on the alcohol intake. We also know you love your braai, but now is the time to reduce the amount of meat you get your protein from to cut your risk of vascular diseases.
Be sure to keep up the exercise regime and maintain the endurance side of your weekly routine. At this age men need to monitor their blood pressure so it’s in your best interests to avoid strong coffee and black tea in favour of green tea, cocoa, vegetable or fruit juices.
Avoid excessive and heavy exercise, as overwork leads to damage of the knee joints, ligaments, cartilage, which can cause osteoarthritis. Opt for gentler, endurance based exercise like cycling or swimming.
After the age of 55 men generally need to start focusing on ensuring they have a balanced diet full of fresh fruit and veggies, good fats and low in carbohydrates. Exercise remains an important part of maintaining mobility and physical strength and stamina and a moderate exercise regime is recommended.
Don’t neglect your interpersonal skills which could lead to depression and loneliness during this time of your life and take part in as many mind stimulating activities as possible.
Remember not to neglect your preventative care measures which will play a key role in maintaining your overall health both now and in the years ahead.