Our bodies, and our minds change as we go through life. Áilín Quinlan talks to the experts about the big issues for men in their 40s in terms of nutrition, exercise, stress and the worries that dominate this decade.
Nutrition & Alcohol
Weight gain is an issue for many men at this stage of life. “Men need to be careful about their alcohol consumption,” warns consultant nutritionist Gaye Godkin, who explains that over-consumption will pile on the pounds. This extra fat, which is stored around the middle in the form of a beer belly, will increase your risk of ill health.
“This kind of weight can predispose you to fatty liver disease which can be life-threatening,” she warns, adding that men in this age group also need to cultivate a much stronger awareness around their intake of fruit and vegetables: “The nine-a-day is the new five-a-day,” she observes, adding that many men too often gravitate towards meals like steak and chips or a basic dinner of meat and two vegetables.
“Men tend to be more prone to bowel cancer than women and one of the ways to prevent this condition is to increase your fibre, fruit and vegetable intake.”
Exercise
At this point in life, a man’s muscle mass begins to decrease. “You may lose between 5 per cent and 8 per cent of your muscle mass each decade as your testosterone levels begin to fall,” explains GP and author Dr Mark Rowe, who explains that weight-training is extremely important at this time in a man’s life.
“I see a lot of men who are very fit but they forget about strength-training, which is key to maintaining muscle mass and metabolism and to burn calories and belly fat, as well as visceral fat around the organs.
“Exercise is also very good to deal with stress which can become an issue in the forties,” he says, adding that time-poor 40-somethings should consider high-intensity interval training which, he says, is very effective.
However, it is also very important to engage in an exercise you enjoy, he says, adding that it might be worth joining a group, for example a cycling group. “You’re never too old to reap the benefits of exercise – it’s the greatest pill of all.”
Potential health issues worth considering:
Once a man hits his forties, high blood pressure can often become an issue, says Dr Rowe: “About one in four men are affected,” he explains, adding that only about half of men know they have this condition. “This is a silent condition which may not show up until people get a stroke or heart attack. The forties is the decade where you need to get your blood pressure tested regularly, along with your cholesterol levels, and also have your belly fat measured.
“We have an epidemic of diabetes coming down the track as a result of too much belly fat,” he says, adding that diabetes, combined with poor diets and insufficient physical exercise is now increasingly common.
“There is a tsunami of this on the way, but it is preventable through positive lifestyle changes. Like high blood pressure, diabetes can be silent in the early stages so get your fasting blood sugar checked during your forties.”
Erectile dysfunction is another issue which can affect men in their forties, adds Dr Rowe. “This is something a lot of men experience at one stage or another, and it can be related to a number of physical or psychological factors,” he says, adding that men should see the doctor about any problems they may be experiencing in this area.
Mental wellbeing
A significant emotional issue can arise for men who have become fathers in their late thirties or early forties, says GP Dr Harry Barry.
“When couples in their late thirties or early forties start having children, they can lose contact with each other. This can interfere with their personal relationship, he says, adding that men can sometimes feel left out because their partner is so focused on a young child or children.
“It’s important for both men and women to try to ensure that their own relationship is not subsumed in looking after children,” he says, adding that in his experience, men can start to feel they are not of relevance in this scenario.
When this happens, he warns, men can turn their focus to work, because they do not feel relevant in the family setting – and this in turn may lead to further problems.
“The man may start to focus too much on his work, and sometimes, if the obsession with work is overwhelming, it can lead to anxiety, stress and depression.”
Tips for making the most of your decade
Break down that belly fat, urges Dr Rowe: “Excess belly fat is a recognised risk factor not just for diabetes but heart disease, some cancers [colon, prostate] and even later dementia.”
Forget about the weighing scales, he advises: “Get a tape measure and check the size of your relaxed belly at the level of the belly button, (this is probably different to your trouser size!) “The ideal is less than 37 inches. More than 40 inches is a red flag to take action!”
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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