Men’s Health: Tips to Live Well and Age Well Through the Years

It is easy to feel invincible in our youth. After all, we are in our prime and the vigour of youth is vitality. However, did you know that not taking good care of yourself can impact your health later in life?

In this article, we dive into all things men’s health, and share tips on what men can do at different life stages to stay in good health.

Men in their 20s

Just like women, men in this age group who have not experienced any health scares may be living their “best life” – frequent drinking of alcohol when socialising, indulging in late-night suppers, or not sleeping until late at night. While they may seem harmless at this age, they can take a toll on your health in the long run.

For instance, prolonged or excessive consumption of alcohol can lead to common chronic diseases such as obesity, high blood pressure (also known as hypertension), gout, fatty liver, stomach and pancreas problems, and even heart diseases in some.

Eating late at night is associated with an increased risk of obesity and diabetes, which can lead to many other chronic health conditions.

At this age, it is good to:

• Establish healthy sleep habits and get seven to nine hours of sleep a night.
• Engage in 150 to 300 minutes of moderate-intensity aerobic exercises (e.g brisk walking, jogging, cycling, and swimming) a week.
• For the time-deprived, 75 to 150 minutes of vigorous physical activity can be considered. However, for vigorous exercises, it is best to engage a fitness professional to pace oneself in order to avoid and potential
• Pick up simple recipes and cultivate the habit of eating well-balanced meals.
• Make annual health screening a habit. You should at minimum, check your blood pressure, cholesterol, glucose levels, and include liver function tests during a health check.
• Establish a relationship with a family physician you are comfortable with so that you can consult them whenever a health concern or question arises.

Men in their 30s

In this age group, some men may be busy building their career and climbing the corporate ladder, and others might be preparing to start their own family. Whatever your priorities are, remember to optimise your health because it can determine your years ahead.

Going for a comprehensive health screening annually is strongly recommended. If there is a family history of certain cancers, consider more specific screening tests. These checks ensure that abnormalities detected can be investigated early before signs or symptoms progress into advanced stages where it may become more difficult to be treated.

At this age, it is good to:

• Go for a health check that screens for common chronic conditions such as the three highs – high blood pressure (hypertension), high cholesterol, and high blood sugar (diabetes mellitus).
• Stay updated with your annual vaccinations, such as the influenza vaccine (aka flu shot).
• Maintain healthy habits such as eating well-balanced meals and engaging in 150 to 300 minutes of moderate-intensity aerobic exercises (e.g brisk walking, jogging, cycling, and swimming) in a week.
• For the time-deprived, consider doing 75 to 150 minutes of vigorous activities. However, for vigorous exercises, it is best to engage a fitness professional for guidance to prevent
• Consult your trusted family physician whenever persistent symptoms surface (e.g loose stools lasting more than two weeks).
• Look into your health insurance coverage to determine the best plan that can see you through your silver years.

Men in their 40s

At this age, you may find that your body may not function as well as it used to. Do not be surprised if you are diagnosed with a chronic disease too. After all, one in four Singaporeans aged 40 and above is estimated to have at least one chronic condition¹.

If you are fast approaching this age group, fret not. Besides good practices such as going for regular health screening, lifestyle modifications can also help mitigate risk factors and help you keep diseases at bay.

At this age, it is good to:

• Avoid smoking
• Avoid excessive alcohol
• Refrain from staying up late at night. Ensure restful sleep of at least seven to nine hours.
• Eat well-balanced meals following the “quarter, quarter, half” rule – fill plate with a quarter of wholegrains, a quarter of good sources of protein, and half plate with fruits and vegetables.
• Maintain a healthy BMI and body fat percentage to prevent weight-related health issues as they can lead to heart-related diseases, diabetes, and stroke etc.
• Engage in strength training exercises to improve metabolism to promote fat burning even when your body is at rest. This help to keep the unwanted weight off the body.
• Stay updated with your annual vaccinations.
• Go for a comprehensive health screening.
• Avoid a sedentary lifestyle.

Men in their 50s

Contrary to popular beliefs, men above the age of 50 can still be healthy and disease-free, especially if they have been adopting healthy lifestyle habits consistently.

This is no time to put your guard down as age-related diseases may come knocking at any time. The best way to stay protected is through maintaining healthy exercises and a well-balanced diet, regular health screenings and being cognizant of the signs and symptoms of common diseases that plague this age group (e.g dizziness is a warning sign of hypertension).

At this age, it is good to:

• Opt in for cancer screening tests that are common in men. They include colonoscopy for colorectal cancer, and PSA (prostate-specific antigen) test for prostate cancer.
• Stay up-to-date with your vaccination schedule to protect against vaccine-preventable diseases (e.g influenza and shingles).
• Remain or stay active by engaging in aerobic, balance, and strength training exercises.
• Avoid a sedentary lifestyle.

At all age groups, these are good practices:

• If you are sexually active, consider routine STD testing (on an annual basis) before starting any relationship. If there are symptoms of genital discharge, ulcers, or any new genital skin lesions, please see the doctor for a physical review.
• Mental health is important. If you are going through particular challenges in your personal or work life, journeying with a counsellor can be helpful.
• Cultivating a healthy relationship with food: take time to eat and avoid using the phone or watching videos during mealtimes. Mindful eating is an integral part of the dietary component of any weight loss programmes. Generally, it is best is to eat out during lunchtime instead of in the office. If you do decide to get takeouts, it is advisable to take a 10-minute stroll after meals.
• Stress management skills and carving time out for self-care are essential. A good start is taking five to 10 minutes a day to practise mindfulness or simple breathing exercises. Consider a short walk in the morning, during lunch time, or after dinner, and disengage from devices at the same time where feasible.

Reference

¹ Health Promotion Board. 2020. Tips to Prevent and Manage Chronic Diseases in the Workplace. Retrieved from: https://www.hpb.gov.sg/newsroom/article/tips-to-prevent-and-manage-chronic-diseases-in-the-workplace (Accessed 30 May 2023)