Usually, men's aging begins when their bodies fully mature around the ages of 20-22. However, there is no need to feel depressed or panicked about this. Research has shown that human lifespan can reach up to 110 years, and in order to slow down aging, men must understand their physiological characteristics at different ages and take targeted health measures.
20-30 years old: Eat less sugary food, drink less alcohol, smoke less
During this age range, men's metabolism starts to slow down, and sugary food, due to its high calorie content, can easily convert into fat accumulated in the abdomen. It is best to eat less or quit eating sugary food altogether. Since this is also the time when men are building their career and making friends, there are more opportunities for entertainment and drinking. Therefore, it is important to drink alcohol in moderation. Alcohol can increase the risk of liver cancer, oral cancer, and laryngeal cancer. It can also raise blood pressure, leading to heart disease or myocardial infarction. Excessive alcohol consumption can also affect the quality of one's sex life, and excessive alcohol can damage sperm.
Avoid smoking, as smoking can reduce your lifespan by an average of 10 years. Smoking increases the risk of cardiovascular disease, lung cancer, and respiratory diseases. Therefore, it is best for men in this age range to quit smoking. If quitting smoking is difficult, they should eat more carrots, onions, spinach, and orange fruits, eat more fish, and drink tea regularly to mitigate the harm caused by smoking. Regular exercise is also important, and deep breathing exercises can be done frequently, as the benefits will gradually become apparent. To delay muscle aging, exercise is the only option. However, the choice of exercise is crucial. Only those exercises that resemble entertainment rather than high-intensity training are beneficial, otherwise it may have the opposite effect. These exercises can promote the burning of excess calories in the body and maintain normal material metabolism. If physical exercise is not intensified at this time, physical fitness will decrease by two-thirds by the age of 70.
This age range is the best time to settle down and start a family. According to statistics, married individuals have a lower early mortality rate compared to singles, widowed, and divorced individuals. It is important to choose the right profession, as it has a significant impact on lifespan.
30-40 years old: Balance work and rest, prevent noise, take care of the skin
Entering middle age, the skin starts to sag and wrinkles appear around the eyes. It is advisable to avoid excessive sun exposure and regularly apply moisturizer to prevent skin dryness.
Another problem men in this age range face is decreased hearing, which is caused by noise in the work and living environment. If you are a music enthusiast, try to listen to less heavy metal music, and use earplugs when working in noisy positions.
The cholesterol level in the blood increases with age, and low-density lipoproteins that clog blood vessels also increase, while high-density lipoproteins that help excrete waste decrease. Therefore, paying attention to diet becomes especially important, and overeating should be avoided. To increase the level of high-density lipoproteins, it is advisable to eat relatively light food. Fat intake should not exceed 30% of daily energy intake, but should not be less than 15%.
Experts recommend that men in this age range should focus on preventing kidney disease by drinking 8 to 10 cups of water per day. After the age of 35, men's lower abdomen is prone to protrusion, so they should not avoid physical activity for long periods of time.
Adult men face many responsibilities, and emotional stress can affect their appetite. Irregular and excessive eating habits can damage the gastrointestinal tract and affect emotions and sleep. Poor mood and sleep can, in turn, affect eating habits, leading to a vicious cycle. In such cases, fatigue and exhaustion are common, which can also affect harmonious sexual life. When tired and stressed, dizziness, shortness of breath, and mental distraction may occur, especially for those with weaker physical condition. Therefore, it is important to consciously eat more protein-rich foods such as milk and eggs in the diet, and pay attention to the balanced intake of various nutrients to ensure adequate nutrition and energy.
40-50 years old: Take care of your eyes, check your body regularly, relax your muscles
The most troublesome problem during this period is declining vision. Diabetes is the most common cause of blindness, as it gradually damages blood vessels in the body, including the eyes. Therefore, regular eye examinations at the hospital are necessary. Similarly, various cardiovascular disease patients are also at risk. It is recommended to do some eye exercises, such as slowly moving the eye balls up, down, left and right, or extending the arm and drawing figure eights in front of the body with the thumb, while following the thumb's movement. Doing these exercises for 15 minutes every day can effectively prevent presbyopia and cataracts.
Many men may feel a decrease in their sexual desires, which is normal. It is important to focus on improving the quality of sexual life.
The busy work can cause tension, so it is important to relax the muscles using simple muscle relaxation techniques to achieve a state of full-body relaxation. The method is as follows: find a place to sit down, quickly tighten a certain muscle in the body for 5 seconds, and then slowly relax it. Repeat the muscle contraction and relaxation movements, from head, eyes to toes, all muscles in the body can be exercised.
Change the bad habit of not going to the hospital for several years. Many men do not like to see doctors. According to statistics, 80% of seriously ill patients admitted that they did not go to the hospital for a long time. Minor illnesses turned into major illnesses, and they had to go to the hospital only when heart disease, cerebral hemorrhage, and other diseases occurred, delaying the best treatment opportunity. Therefore, regular annual check-ups are the best way to maintain good health.
50-60 years old: Pay attention to dental health, exercise muscles, use your brain more
Medical research has shown that cholesterol levels in the body stagnate after the age of 50, so it is advisable to eat less high-calorie foods such as creamy bread, as this age group tends to gain weight easily. The immune system's function will decline significantly, making it more susceptible to various diseases and requiring more time for the body to recover. Therefore, it is important to choose foods rich in vitamin C, E, and carrots, as they help regulate the balance of chemical reactions in the body.
Oral health is also important, as gum recession often occurs at this time. The face is also prone to fat accumulation, leading to double chins. Facial massage can be done to address this. Additionally, the main problem men in this age range face is muscle loss, which can cause difficulty in urination. At the same time, weight loss is a major concern during this period. Although it may be desired by overweight individuals, it is not a good sign. Weight loss at this age comes from muscle loss, and muscle accounts for a larger proportion of body weight than fat. In this age range, weight loss is a dangerous sign of aging. The skin in the shoulders and arms is most prone to sagging and requires regular muscle exercise.
Men's height may also decrease, about 1.5 cm every 20 years. Additionally, hair may gradually lose its luster, and using hair care products rich in nutrients can help. However, do not forget to exercise the brain as well. Read books, newspapers, and magazines more often, and engage in intellectual activities.
60-70 years old: Embrace life, strengthen physical fitness, adopt a healthy diet
Men in this age range will experience noticeable changes in their appearance. The skin becomes rougher, and age spots of varying sizes appear. The nose may appear longer and wider, and earlobes may become fleshy. Reduced sleep may hinder physical recovery, and memory may become worse. Legs and waist naturally age, and weakened leg strength can lead to falls and even lifelong bedriddenness.
When engaging in physical exercise, it is important to do it for 15 minutes every day, mainly focusing on bending and straightening movements, as well as daily outdoor walks and radio calisthenics. The most important thing at this stage is to maintain an optimistic mindset and a healthy physique, not letting external changes affect emotions. It is important to maintain a calm attitude and be optimistic. To prevent various types of cancer, it is advisable to consume foods with anti-cancer properties, such as fresh vegetables and fruits, especially spinach, tomatoes, celery, apples, dates, citrus fruits, pineapples, peas, bean sprouts, melons, carrots, etc. Plants containing polysaccharides, mushrooms, agarics, black fungus, tremella, monkey head mushroom, mushrooms, etc., are the best anti-cancer foods. Seafood is also recommended as the best anti-cancer food, such as sea cucumber, kelp, seaweed, clams, squid, cuttlefish, mussels, shrimp, jellyfish, abalone, etc., as they have anti-cancer and cancer prevention effects. Foods containing trace metal elements include eggs, sesame, liver, kidneys, beer yeast, malt, water chestnut, coix seed, water caltrop, lily, yam, tea, etc.
Although these foods have anti-cancer effects, consuming them every day in excess can lead to overconsumption. It is important to have a comprehensive and balanced diet, avoiding a biased diet, in order to achieve the anti-cancer effects. It is advisable to eat less greasy and fried foods, consume more plant-based oils, and less animal-based oils. It is also recommended to eat garlic and fish in moderation and drink moderate amounts of red wine, as these practices can reduce cholesterol levels.
