7 important tips for men when they reach the age of thirty .. “For good health, the whole life”
Nothing makes a man feel like he's getting older than his 30th birthday, and while he's been eating all the junk food he wants and not worrying about any repercussions in his twenties, it's time to take
care of his health, because his thirties may result in Good health throughout life or is prone to health problems that make him face changes in his body, so he should start a very healthy lifestyle.
The following are health tips for men at the age of 30, according to the men's health website, which specializes in men's health.
Tips for men at the age of 30
keep your muscles
Once you reach the age of 30, you lose 3-5% of men's muscle mass per decade, which ultimately means that the average man loses 30% of his muscle mass during his life, but you can keep your body strong and flexible with basic healthy habits such as:
Include regular healthy protein in your diet, such as beans, Greek yogurt, protein powder, and chicken or fish.
Get enough sleep.
Having a regular exercise program with both cardio and strength exercises targeting different muscle groups.
watch your waist
When you reach your 30s, your metabolism naturally begins to slow, so it's time to reevaluate your diet.
And if your waist circumference is higher than 40 inches, it puts you at a higher risk of developing type 2 diabetes, so exercise regularly and eat a balanced diet.
keep your heart
As you get older, you're more likely to build up cholesterol. Your blood pressure can rise too, but there are ways to keep your heart healthy and strong.
Get omega-3s in your diet by eating fish or taking supplements.
Exercise 30 minutes a day, five times a week whenever possible.
Quit smoking in all its forms.
Keep your stress levels under control.
Don't give up on visiting the doctor
Even if you feel fine and nothing out of the ordinary, go to the doctor for a yearly check-up to assess your cholesterol levels, blood pressure, and all things.
Build your bones
It's not just women who are prone to bone loss as they age, make sure you get enough calcium and vitamin D in your diet for bone health.
check your body
At age 30 and over, your risk of developing prostate and testicular cancer increases. It's important to pay attention to these parts of your body and check them regularly, and note any changes or abnormalities you may experience, such as:
Painful or frequent urination.
Blood in semen or urine.
Testicular pain.
Chronic fatigue.
Breast enlargement or pain.
An enlarged testicle or a lump.
Erectile dysfunction in men.
Take care of your mental health
Although popular culture sometimes suggests otherwise, men have feelings too, and mental health does not discriminate between the sexes.
It's important to pay attention to how you're feeling and how your mental health is doing. No matter what your responsibilities, make
self-care a priority. Try journaling, reconnecting with some of your favorite hobbies, hiking, or visiting an old friend. Find what helps you live your best life.