Typically, men's initial aging begins around 20-22 years old when their bodies have fully matured. However, there's no need to feel depressed or panicked about it. Research has shown that human lifespan can reach up to 110 years, and in order to delay aging, men must understand their physiological characteristics at different age ranges and take various targeted health measures.
20-30 years old: Eat less sweets, drink alcohol in moderation, avoid smoking
During this age range, men's metabolism starts to slow down, and consuming too many sweets can easily convert into fat accumulation in the abdomen. It is best to eat less or quit sweets altogether. Since this is a prime time for men to pursue careers and make friends, there are often opportunities for entertainment and drinking, so it's important to drink alcohol in moderation. Alcohol can increase the risk of liver cancer, oral cancer, and laryngeal cancer, as well as raise blood pressure, leading to heart disease or myocardial infarction. Excessive drinking can also negatively impact the quality of sexual life and cause damage to sperm.
Avoid smoking. Smoking can reduce your average lifespan by 10 years. Since smoking increases the risk of cardiovascular disease, lung cancer, and respiratory organ diseases, it is best for men in this age range to quit smoking. If quitting is difficult, eat more carrots, onions, spinach, and orange-colored fruits, eat more fish, and regularly drink tea to mitigate the harm caused by smoking. Regular exercise is important, and deep breathing exercises can have gradual benefits. To delay muscle aging, one must engage in more physical activity. However, the choice of exercise is crucial; only those exercises that are more like recreational activities rather than high-intensity training are helpful, otherwise it may backfire. These exercises can promote the burning of excess calories in the body and maintain normal metabolic processes. If physical exercise is not prioritized during this time, physical fitness will decline by two-thirds by the age of 70.
This age range is the best time to establish a family and career. According to statistics, married individuals have a lower mortality rate compared to those who are single, widowed, or divorced. Choose a suitable profession that has a significant impact on lifespan.
30-40 years old: Balance work and rest, protect against noise, take care of your skin
Entering the prime of life, the skin starts to sag and wrinkles appear around the eyes. It is advisable to avoid excessive sun exposure and regularly apply moisturizers to prevent dry skin.
Another issue that men in this age range face is hearing decline caused by noise in the workplace and living environment. If you are a music enthusiast, listen to less heavy metal music, and if you work in a noisy environment, always wear earplugs.
The cholesterol level in the blood increases with age, and low-density lipoproteins that clog blood vessels also increase, while high-density lipoproteins that aid waste elimination decrease. Therefore, paying attention to diet becomes particularly important. Avoid overeating. To increase the level of high-density lipoproteins, it is advisable to consume relatively light foods. Control fat intake, ensuring that the daily energy intake from fat does not exceed 30%, but not less than 15%.
Experts recommend that men in this age range take preventive measures against kidney diseases by drinking 8 to 10 cups of water every day. After the age of 35, men's lower abdomen is prone to protrusion, so it is important to not skip physical activity for extended periods.
Adult men face various complexities, and stress can affect their appetite. Irregular and imbalanced meals, either excessively hungry or full, can damage the digestive system and affect mood and sleep, which in turn affects eating habits, leading to a vicious cycle. In such cases, fatigue is often felt, which naturally affects the harmony of sexual life.
When fatigued and stressed, dizziness, shortness of breath, and mental distraction can occur, especially in those with weaker bodies. Therefore, it is important to consciously consume more protein-rich foods such as milk and eggs in the diet and ensure a balanced intake of various nutrients to maintain adequate nutrition and energy.
40-50 years old: Exercise your eyes, regularly check your body, relax your muscles
The most concerning issue at this stage 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 eye clinic are necessary. Similarly, various cardiovascular disease patients are at risk as well.
It's a good idea to do some eye exercises regularly, such as slowly moving the eyeballs up, down, left, and right, or extending the arm and using the thumb to draw figure eights in front of the body, following the thumb's movement with the eyes. Spending 15 minutes a day doing these exercises can effectively prevent presbyopia and cataracts.
Many men may feel a decrease in their sexual desire, which is normal. It's important to focus on improving the quality of sexual life.
Busy work can cause high levels of stress, so use simple muscle relaxation techniques to achieve a state of overall relaxation. Here's the method: find a place to sit down and quickly tense up and relax different parts of your body.
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