Your decade-by-decade guide to keeping healthy – and even building fitness – as you go through life
Who doesn’t want to live longer and perform better? You wouldn’t be reading this if that wasn’t part of your philosophy for life. We know that because, at Healthy For Men, it’s our ethos too. Our goal is to give you the tools – the dietary know-how, exercise insight and mental-health guidance – and you get to run with it, literally. Report back to us in 20, 30 or 40 years from now, and tell us how our philosophy worked out for you. But in the meantime, here’s how you can identify the health saboteurs that stalk men at different stages of their lives – and the expert tips on how best to combat them.
IN YOUR… 20s
Statistically, there’s a whole host of plus points at this time of life. Your testosterone levels are probably the highest they’ll ever be – making this a great age to be building muscle. Human growth hormone (HGH) levels are double the levels they’ll be in your 40s; your fast-twitch muscles are at their pinging peak; and lung power and bone density won’t get any stronger naturally than they are now. As one study of 1200 men (carried out by Harvard Medical School and the Rikshospitalet-Radiumhospitalet Trust in Oslo, Norway) also confirmed, men in their 20s record the highest sexual activity satisfaction levels. What’s the worry, then? Well, believe it or not, those sex stats are a clue… worry itself could be the cause if you’re unsatisfied with your sexual performance at this age.
Around 8% of men aged between 20 and 29 report problems with erectile dysfunction. Although it’s a condition that can have biological origins, researchers from the Western Australian Institute of Medical Research point to mental health issues as a common thread at this time of life. Issues such as premature ejaculation may be linked to anxiety and stress among young adults looking to build relationships, live up to unrealistic expectations and cope with new work responsibilities and leaving home.
WHAT TO TAKE
Muscle boosters – seize on your natural advantages to build up further bulk now. Taking a mix of beta-alanine, arginine and creatine prior to training will boost muscle mass, say studies in the Journal Of The International Society Of Sports Nutrition.
IN YOUR… 30s
‘The key risks men face during their 30s, and which impact general health, are more related to mental health and stress disorders,’ says Dr Michael Barnish, head of genetics and nutrition for
