A look at what male 20-somethings should eat, the kind of exercise they need to take, the physical health issues they are likely to face, and the mental health challenges many encounter over this most turbulent of decades.
Nutrition and alcohol
Food-related brain health and mental health issues can be an issue for men of this age group, says consultant nutritionist Gaye Godkin. "Cut out the fizzy stimulant drinks," she urges.
“Young men don’t tend to hydrate in terms of drinking water as much as young women, and these drinks are often packed with sugar and caffeine, while some contain artificial sweeteners.”
Over-consumption can result in excessive neuro-stimulation, she warns.
This, in turn, can lead to hyperactive and potentially risky behaviour by young males and, coupled with alcohol , she says, “the results can be overwhelming in terms of stimulation”.
Excessive use of stimulant drinks and alcohol can have adverse effects on a young man’s mental health, Godkin explains, because they can result in the production of increased levels of the stress hormones dopamine and noradrenalin.
Twenty-something males may become “quite fanatical” about what they eat, she says, and, as a result, their diets can become very restricted and repetitive.
Many fitness-conscious young males tend, she says, to eat very large amounts of chicken or turkey when, in fact, what they need to consume is “a diversity of protein from sources such as red meat, fish, eggs nuts and more plant foods for good overall health”.
Drink more water regularly and be conscious of your body’s need for fibre, which is found in foods such as porridge, wholegrain bread, fruit such as berries, pears, melon and oranges, vegetables such as broccoli or carrots, peas, beans and pulses as well as nuts and seeds and potatoes with skin.
“A diet low in fibre can result in toxicity in the body. If you’re not de-toxing, you will experience skin eruptions like spots and pimples,” she says.
Exercise
Regular exercise for the 20-something male is a bit like investing in a pensions plan, says Dr Mark Rowe, GP, lifestyle medicine expert and author of two books on health. "If you start early, you'll get the best return and reward. It's never too late to start exercising, and over time it leads to a great long-term return."
However, he says, there is a need to take a comprehensive view when it comes to designing your exercise regime.
“While many men in this age group do endless weight-training in their quest for a perfect physique, it’s important to understand that it needs to be combined with aerobic exercise for good heart health,” he says, adding that many men in this age-group are also eating too many protein supplements.
“Too much protein can lead to weight gain, constipation, dehydration, bad breath and even kidney damage.
“Far better to get protein from your food especially plant-based protein sources including beans peas and lentils,” he advises.
You need:
At least 150 minutes a week of moderate intensity exercise (during which you can talk but not sing) or 75 minutes of vigorous intensity exercise (during which you can neither talk nor sing).
- 15 minutes of resistance training twice a week.
- Flexibility exercises (stretching).
- Regular movement during the day.
Just as for women, regular exercise is an important part of the positive help coping skills which help young men deal with the epidemic of anxiety, and negative stress that affects modern 20-somethings, says Rowe.
Health issues
“Know your balls,” says Rowe, who warns that testicular cancer is quite common in younger men.
“It is highly treatable once you catch it early. It’s critically important for young men to examine their testes and to know what is the norm for them.”
Watch out for any change in the normal smooth outline of your testes, any bumps or irregularities or anything that simply feels different, he advises.
Online gambling is a problem for this age group, he says, and it can result in depression, social isolation and even suicide.
“I have seen very serious cases of it. People can rack up phenomenally large debts very quickly.”
Binge-drinking can result in significant health risks for this age group, he says. “The big risk factors are traffic accidents, assaults, head injuries, unplanned sexual encounters, violence – not to mention panic attacks, anxiety and depression.”
Sexual health is also a significant issue for this age group, warns Rowe, particularly in situations where a young man has multiple partners.
“This can significantly increase their risk of contracting sexually transmitted infections,” he says, adding that it’s important to protect yourself and get tested if you suspect you may be at risk.
“There’s no point in sticking your head in the sand and presuming this does not apply to you.”
Mental wellbeing
Two problems can surface at this point in life, which can potentially have a severe effect on the 20-something male's mental health, explains Dr Harry Barry, GP, mental health expert and best-selling author. "There can be confusion about what the young man wants to study at third level. Many young men pick the wrong course."
If this happens to you, he advises you to come forward quickly and acknowledge that you need to change.
When people don’t do this, he warns, they can feel trapped and get extremely depressed. The over-consumption of alcohol and drugs during the 20s can also have a very negative effect on mental health.
Last but not least, he says, is the danger inherent in a young man becoming “obsessive” about the importance of an intimate relationship “because when it breaks down they cannot cope”.
Relationship breakdown can have a devastating effect on young men in this age group, and it is one of the biggest risks for depression, self-harm or suicide, says Barry.
“Remember, relationships fail, not people.”
If you are carrying hurt from a broken relationship, he adds, what you are actually carrying is a grudge.
“Drop the grudge,” he advises, and move on.
Tips for making the most of your decade
- Be careful about your consumption of alcohol and use of drugs – over-use has extremely adverse effects on your mental health.
- If your sexual life involves multiple partners, take precautions and get tested.
- Know your balls – check your testes and see your doctor about any changes.
Health & Fitness advice through the Decades
- Women in their 20s
- Men in their 20s
- Women in their 30s
- Men in their 30s
- Women in their 40s
- Men in their 40s
- Women in their 50s
- Men in their 50s
- Women in their 60s
- Men in their 60s
- Women in their 70s
- Men in their 70s
- Women in their 80s
- Men in their 80s
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