\n<\/p>\n
According to the dietician Rick Miller: \u201cBy the time a man hits his mid-40s, several physiological changes are already under way. Testosterone drops at around 1-2% annually from the mid-30s, insulin sensitivity decreases and the liver\u2019s capacity to process certain nutrients changes. The diet that kept a man lean and energetic in his 30s simply stops working.\u201d<\/p>\n
Men\u2019s metabolism also tends to slow during midlife. Miller says this isn\u2019t down to ageing itself, but the loss of muscle that tends to accompany it \u2013 so dieting isn\u2019t the answer. \u201cRestricting calories \u2013 particularly if it comes at the expense of protein \u2013 simply accelerates muscle loss, which further slows metabolism, creating exactly the cycle men are trying to escape,\u201d he says.<\/p>\n
A better approach is to focus on increasing protein intake, alongside strength training in the gym. \u201cThe latest research suggests men over 40 need to eat between 1.6g and 2.2g of protein per kilogram of body weight a day to preserve the metabolic engine that regulates blood glucose, supports hormonal function and determines how well a man ages. Men should also limit refined carbohydrates, such as bread and pasta, to stabilise insulin.\u201d<\/p>\n
While protein is the most important \u201cmacronutrient\u201d for middle-aged men, Miller says that men\u2019s micronutrient needs also shift in this period. \u201cMagnesium absorption becomes less efficient, vitamin D synthesis through the skin declines, and zinc, which plays a direct role in testosterone production, is frequently depleted in men eating a heavily processed western diet. This has negative effects on energy, cognition, mood and body composition.\u201d To compensate, men should prioritise eating foods rich in magnesium (nuts, seeds and dairy products), vitamin D (eggs, cod liver oil and mushrooms) and zinc (shellfish and legumes).<\/p>\n
double quotation markMany chronic conditions begin silently in midlife before emerging decades later<\/p>\n
Cardiovascular disease is the number-one killer of men aged 45-54. It is often framed as a cholesterol problem, but Miller says this is an oversimplification: \u201cA more accurate picture involves chronic low-grade inflammation, insulin resistance and endothelial dysfunction [the deterioration of the blood vessel lining].\u201d All of these factors can be substantially modified with the right diet. Many of us eat too much omega-6 (found in refined oils and processed food) and not enough omega-3 (found in oily fish).<\/p>\n
\u201cEating two to three weekly servings of salmon, mackerel, sardines, herring or trout directly addresses inflammation and cognitive function, alongside cardiovascular risk,\u201d he says. \u201cA high polyphenol intake (from colourful vegetables and berries) and adequate dietary fibre (particularly the soluble kind from oats and legumes) help to manage cardiovascular risk \u2013 as does avoiding ultra-processed foods, which cause inflammation and increase insulin resistance.\u201d Alcohol use should also\u00a0be moderated as it \u201csuppresses testosterone production, disrupts the deep sleep stages where testosterone is predominantly synthesised, and adds inflammatory load at precisely the point in life when men can least afford it.\u201d The UK chief medical officers\u2019 guidance recommends no more than 14 units per week across at least three alcohol-free days.<\/p>\n
Finally, beware late night snacking. \u201cEating the bulk of your food earlier in the day is aligned with the body\u2019s natural cortisol and insulin rhythms, improving metabolic efficiency and sleep.\u201d<\/p>\n
<\/span>Before problems start to mount, think of exercise as investing in a \u2018strength pension\u2019.<\/span><\/p>\n \u201cMidlife is arguably the most important period for determining our future health and independence,\u201d says David Vaux, author of Stronger: 10 Exercises for a Longer Healthier Life. \u201cMany chronic conditions begin silently during these years, before emerging decades later.\u201d<\/p>\n Mitigating these risks requires more than padding back and forth to the fridge. \u201cCardiovascular exercise remains essential for heart health, weight management and mental wellbeing,\u201d he says. \u201cBut 10,000 steps a day won\u2019t save us from frailty in older age. Research consistently shows that\u00a0people with low levels of muscle mass and strength are significantly more vulnerable to early\u00a0mortality. That\u2019s why middle-aged men need\u00a0both\u00a0\u2018steps and reps\u2019.\u201d<\/p>\n After 30, muscle mass begins to decline by 3-8%\u00a0a\u00a0decade, causing a decrease in strength and function. \u201cMaintaining our skeletal muscle with strength training is akin to future-proofing our body\u2019s ability to function normally,\u201d says Vaux. \u201cIf we neglect it, our ability to heal from injury, fight infections or even think clearly will be compromised in older age. It\u2019s not about aesthetics. It is about preserving function, resilience and quality of life.\u201d<\/p>\n NHS guidelines recommend doing at least two sessions of resistance training (using weights, body weight or machines in the gym) a week. Vaux advocates functional strength exercises including lunges, squats and pull-ups as \u201cthese train multiple joints and muscle groups together, improving balance, coordination and real-world strength\u201d. He\u00a0suggests thinking of exercise as investing in a\u00a0\u201cstrength pension, which underwrites virtually every aspect of healthy ageing\u201d.<\/p>\n While resistance training becomes increasingly vital in middle age, he cautions against a \u201cno pain, no gain\u201d gym bro mindset. \u201cMany men enter midlife still training with the \u2018go hard or go home\u2019 mentality they had in their 20s. Unfortunately, that often becomes counterproductive with age; you cannot train consistently if you are constantly injured. The\u00a0solution is to recover with the same seriousness that we train. Learning to recognise fatigue, stiffness or pain and adjusting training accordingly is the difference between maintaining lifelong fitness and spending months sidelined with avoidable injuries.\u201d<\/p>\n Some good news! According to Dr David Jack, an aesthetic doctor, \u201cMen begin with a structural advantage over women: thicker dermis, more collagen and more active sebaceous glands \u2013 all of\u00a0which create a firmer appearance. During menopause women experience sharp collagen loss, whereas the trajectory is far steadier for men.\u201d<\/p>\n The bad news? \u201cMen tend to develop deeper-set lines, particularly across the forehead, and frown lines, as well as a dropping of heavier tissues in the lower face due to stronger muscles.\u201d Meanwhile, \u201clower SPF use means men often have more advanced changes before seeking advice\u201d. SPF should be your priority, he advises, as sun exposure remains the most dominant factor in skin ageing.<\/p>\n Other lifestyle factors also play a role. \u201cPoor sleep\u00a0affects the skin\u2019s repair processes, while chronic stress elevates cortisol, which impacts collagen synthesis and damages your skin barrier.\u201d\u00a0Once again, protein is your best friend. \u201cIt\u00a0supports collagen structure, while a diet rich in\u00a0antioxidants found in colourful fruit and veg, nuts and seeds helps mitigate damage from UV rays\u00a0and pollution.\u201d<\/p>\n In an era awash with influencers and 12-step routines, skincare can feel daunting. According to Jack, three consistent steps in the morning are all you need. \u201cA cleanser containing AHA (lactic\/glycolic acid) or BHA (salicylic acid) will remove excess sebum and help men prone to congestion or ingrown hairs from shaving. This should be followed by an antioxidant serum (one containing vitamin C, for instance) and a moisturiser with broad-spectrum SPF 50 or above, which remains the most important way of preserving collagen and preventing pigmentation. In the evening, cleanse again before applying a retinoid \u2013 one of the most evidence-based ingredients for supporting collagen production and improving fine lines and texture. A simple moisturiser can be layered on top if needed.\u201d<\/p>\n double quotation markSocial support changes how the brain processes stress. It\u2019s important to invest in these relationships before a crisis hits<\/p>\n Feel like your crow\u2019s feet require more heavy-duty measures? \u201cBotox remains the entry point for most men, particularly for the forehead and frown lines, where it can soften a fatigued appearance,\u201d says Jack. \u201cHyaluronic acid filler is increasingly popular, particularly when used to restore jawline definition or midface support. The emphasis should always be on deeper placement rather than volume in the fat pads, which can cause puffiness.\u201d Meanwhile, lasers and microneedling can stimulate collagen and improve texture, tone and elasticity.<\/p>\n \u201cThe common thread is subtlety,\u201d says Jack. \u201cThe\u00a0most effective approach integrates a few treatments to give an overall impression of looking well. Small, well-planned interventions produce more natural results than more aggressive one-off treatments.\u201d He recommends seeking practitioners with \u201ca strong medical background, detailed\u00a0understanding of facial anatomy and a conservative and tasteful aesthetic. Consultations should feel thorough, with a clear explanation of what is driving the ageing process and how each treatment helps. Transparency around risks and complications is also crucial.\u201d<\/p>\n <\/span>Testosterone decline can affect mood, energy, cognition and sexual function, so it deserves medical attention, not being dismissed.<\/span><\/p>\n Middle-aged men represent the highest suicide risk of any demographic; they are also less likely to seek help. According to Dr Jonathan Garabette, a psychiatrist and psychotherapist at Reborne Longevity: \u201cUnemployment, divorce, financial strain, work and family responsibilities all peak during midlife, and can act together to significantly increase risk. Social isolation can further accelerate these stressors.\u201d In addition: \u201cMental illness in men are often missed or labelled as anger issues or addiction, which may actually be secondary issues.\u201d Alongside socioeconomic factors, biological and hormonal changes in midlife, such as the natural decline in testosterone, \u201ccan affect mood, energy, cognition and sexual function. These symptoms deserve medical attention rather than being dismissed as \u2018just getting older\u2019.\u201d<\/p>\n Thankfully, lifestyle interventions can have significant benefits. \u201cRegular exercise, good nutrition, adequate sleep, social connection and stress management can reduce depression risk by more than 50%,\u201d says Garabette. \u201cExercise is particularly effective, with benefits comparable to medication for some people.\u201d<\/p>\n Community and connection also cultivate good mental health. \u201cSocial support literally changes how the brain processes stress. It\u2019s important to invest in these relationships before a crisis hits and not wait until breaking point to seek support. Small, consistent actions across multiple areas \u2013 physical health, relationships, meaningful activity \u2013 all add up to significant protection.\u201d<\/p>\n As for therapy, only 33% of referrals to NHS talking therapies are for men, and according to Garabette, services haven\u2019t always been designed with them in mind. \u201cIt may be helpful to reframe help-seeking as proactive maintenance, like going to the gym or servicing a car, rather than \u2018admitting defeat\u2019,\u201d he says. \u201cPsychotherapy comes in many different forms, and finding the right sort of therapy for each patient\u2019s needs and preferences is important. Men should know that therapy can be practical and goal-focused, not just \u2018talking about feelings\u2019.\u201d<\/p>\n Samaritans offers 24\/7 support to anyone in distress (freephone 116 123). ANDYSMANCLUB has free peer-to-peer support groups across the UK and\u00a0online.<\/p>\n Most men will experience hair loss in their lifetime, with 66% of men aged 35 already thinning. There are two main causes, says Dr Marco Nicoloso, a hair loss expert and medical director at Ouronyx. \u201cThe most common form is androgenic alopecia, male pattern hair loss, which is genetic and hormone driven. About 80% of men will experience this at some point \u2013 it could begin when they are 16 or when they are 60. The second most common form is telogen effluvium: shedding related to a stressful event. If\u00a0the stress resolves, then the hair grows back.\u201d A\u00a0trichoscopy, in which a dermatologist takes close digital images of the scalp, can establish the cause.<\/p>\n As with skin ageing, lifestyle factors can hasten hair loss. Since the rise of Ozempic, Nicoloso increasingly sees patients who are losing hair through restricting calories. \u201cHair is 80-90% protein, so it\u2019s particularly important to be eating enough protein if you want to maintain it,\u201d he says. It\u2019s also crucial to keep the scalp clean. \u201cIt\u2019s a very oily environment full of bacteria and fungi, and needs to be washed every day. Shampooing removes the sebum, balances the pH and protects the hair follicles.\u201d<\/p>\n While many men are content to lose their hair, 62% say that hair loss negatively affects their self-esteem, with 21% reporting feelings of associated depression. \u201cSome patients accept it: they shave their heads and are completely fine,\u201d says Nicoloso. \u201cFor others, it has a strong psychological impact.\u201d<\/p>\n While transplants have surged in popularity, beginning medical treatments at the early signs of thinning can \u201cdelay or even avoid the need\u201d. Nicoloso suggests asking your doctor about finasteride, a private prescription medication that acts as a hormone blocker to reduce the progression of thinning (there are potential side effects, including problems with libido and erections, although these should improve during treatment and in most cases stop once treatment is discontinued). This should be paired with minoxidil, which stimulates hair follicles to encourage growth and thickness, and is available as a prescription pill or over the counter as a topical treatment. If you do decide to progress to a transplant, medications will maximise the outcome by ensuring you have thick hair in the \u201cdonor area\u201d from which hairs are harvested.<\/p>\n Transplants can be transformational for \u201cthe right candidate at the right time\u201d, says Nicoloso. \u201cI\u00a0see a lot of patients who have transplants too soon, and without going on medication first. Transplanted hair is not sensitive to the thinning progression, so it will stay thick. But the existing hair will keep getting thinner without medication, so you end up having gaps. A 360 degree approach \u2013 correcting any deficiencies, having a healthy lifestyle, taking care of scalp health and considering medication \u2013 will maximise your outcome.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":" Diet According to the dietician Rick Miller: \u201cBy the time a man hits his mid-40s, several physiological changes are already under way. Testosterone drops at around 1-2% annually from the mid-30s, insulin sensitivity decreases and the liver\u2019s capacity to process certain nutrients changes. The diet that kept a man lean and energetic in his 30s<\/p>\n","protected":false},"author":1,"featured_media":50294,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[24745,24744,37,5188,1541,15684,2602,6200,2034],"class_list":{"0":"post-50293","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-baldness","9":"tag-boobs","10":"tag-health","11":"tag-male","12":"tag-man","13":"tag-midlife","14":"tag-wanted","15":"tag-wellbeing","16":"tag-wellness"},"_links":{"self":[{"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/posts\/50293","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=50293"}],"version-history":[{"count":0,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/posts\/50293\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/media\/50294"}],"wp:attachment":[{"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=50293"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=50293"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=50293"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Exercise<\/strong><\/h2>\n
Skincare<\/strong><\/h2>\n
Mental health<\/strong><\/h2>\n
Hair loss<\/strong><\/h2>\n