Health Tips For Men Over 40: 10 Easy Ways Busy Guys Can Improve Their Health and Increase Longevity

Looking for health tips for men over 40? There's a lot of information (and misinformation) out there. But, what really works?

Learning simple tricks to address common health concerns for men over 40 helps you maintain an ideal weight and reduces the risk of disease.

If you're over 40, you might notice a few changes in the way your body feels, looks, and functions. You may experience a slower metabolism, reduced muscle mass, fatigue, weight and fat gains, erectile dysfunction (ED), or thinning hair. You might also have some mood changes.

These and other symptoms can indicate a hormone imbalance, which is common with aging in men. Knowing which health concerns to watch out for and what to do about them is the key to staying healthy in your 40s, 50s, 60s, and beyond.

Start with the health tips for men over 40 we lay out below!

In this article, you'll learn about:

• • The common health concerns men over 40 are at risk for.

• • How to prevent those issues.

• • Easy ways you can start improving your health.

• • How to set yourself up for a healthy future.

• • And more!

But before we get into all that, I want you to watch this video that lists 8 bizarre (but proven!) health habits for men over 40.

Health Concerns for Men Over 40

Before we get into the top 10 health tips for men over 40, let's take a look at a few common health concerns men over 40 are at risk for or could experience at some point.

Obesity

Obesity is a common health concern, especially in men over 40. The Centers for Disease Control and Prevention (CDC) says that nearly 74% of adults in the United States are overweight or obese, putting them at risk of chronic diseases and their risk factors.

Aim to keep your waist circumference less than 41 inches if possible, as doing so minimizes your chance of developing chronic diseases.

One reason the risk of obesity increases over 40 is because of changes in body composition (muscle-to-fat ratio), as well as reductions in metabolism. However, you can still maintain a healthy weight and stay disease-free with the right health tips for men over 40 in place!

Low Testosterone/ED

Low testosterone (male hormone) is common among aging men, especially those over 40. Your body naturally produces lower levels of testosterone with age, which can contribute to unpleasant side effects.

Low T can lead to thinning hair, low muscle mass, weight gain, increased body fat, and sexual dysfunction, and it can also affect your mood and make you feel tired.

There are several things you can do to keep testosterone levels as high as possible over 40 and beyond. Eat testosterone-boosting foods, take testosterone-boosting supplements, maintain a healthy weight, and get regular exercise.

See your doctor periodically to have your hormone levels checked. They may suggest you try testosterone therapy, such as shots, patches, gels, or pellets. Your provider offers treatments for ED if you struggle with this condition.

Osteoporosis

Osteoporosis is a chronic condition that makes your bones brittle and more prone to breaking. There are numerous reasons men over 40 are at risk of osteoporosis and low bone density.

Testosterone decline that occurs with aging in men is a risk factor, as well as not participating in enough bone-strengthening exercises (running, jumping, walking, etc.) over the course of your lifespan or consuming too little calcium and vitamin D.

Arthritis

Arthritis is common among men, especially those over 40. While rheumatoid arthritis is more common among women, gout, a form of arthritis that often affects your toe joints, occurs more often in men.

A family history of arthritis is the main risk factor for developing it, but living a healthy lifestyle reduces your risk of getting arthritis or lessens your symptoms.

Prostate Cancer

Cancer is a common chronic disease among men, especially those over 40. Prostate cancer is especially concerning for men, which is why routine prostate cancer screening (if you're at risk) is important.

See your doctor annually to screen for common cancers, including prostate cancer, as early detection and treatment is the best way to beat the disease.

Signs and symptoms of prostate cancer include trouble urinating, decreased urine stream force, blood in the semen, blood in urine, bone pain, erectile dysfunction, and unintentional weight loss.

Skin Cancer

Skin cancer is another common cancer among men and women. Do skin checks regularly to detect cancerous tissue before it spreads.

Have your doctor evaluate moles or skin abnormalities that change in color, size, shape, or overall appearance.

When detected early, your provider can safely remove cancer cells without complications.

Protect your skin from the sun by using sunscreen or wearing sunglasses or hats.

High Cholesterol

High cholesterol is a common heart disease risk factor among men over 40 and beyond. Your risk of developing high cholesterol often increases with age and family history of high cholesterol.

Other risk factors include poor dietary habits, exercise, smoking, excessive alcohol, and obesity.

Ways to reduce high cholesterol naturally include eating fiber-rich foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Limit animal fats (especially processed and high-fat meats), exercise regularly, and maintain an ideal weight.

Take cholesterol-lowering medications or dietary supplements if your doctor recommends them.

High Blood Pressure

High blood pressure is a heart disease risk factor that's common among men over 40. High blood pressure has many of the same risk factors as high cholesterol, such as smoking, obesity, excessive alcohol, poor dietary habits, and lack of physical activity.

Too much sodium, too little dietary potassium, and ongoing stress are also high blood pressure risk factors.

Healthy lifestyle habits, as well as taking blood pressure-lowering medicines if needed, can keep blood pressure under control and reduce your risk of heart attack, stroke, and heart disease.

Also, check out these heart-healthy foods and these foods that help lower blood pressure.

Heart Disease

Heart disease is the number one cause of death in men in the United States, according to the CDC.

Your risk of developing heart disease increases with a family history of heart disease, but also with older age and unhealthy lifestyle habits.

Get regular exercise, eat nutritious foods, get plenty of sleep, and keep blood sugar, blood pressure, and cholesterol in check to reduce the risk of heart disease. Avoid excessive alcohol consumption and smoking.

Diabetes

Diabetes is another common disease among men and women in the United States, affecting about 1 in 10 adults. Your risk of developing diabetes, particularly type 2 diabetes, increases over 40.

Uncontrolled diabetes boosts your chance of complications like organ damage, heart problems, nerve damage, eye problems, Alzheimer's disease, and more.

Eating nutritious foods, getting regular exercise, and maintaining an ideal weight are ways to lower your risk of developing type 2 diabetes. Type 1 diabetes often develops during childhood.

If you do have diabetes, properly managing blood sugar lowers the risk of complications. Make healthy lifestyle changes and use insulin or oral diabetes medicine if needed for blood sugar control.

Depression

Depression is a common mental health condition among men, affecting nearly one-third of men at some point during their lifetime. Anxiety often accompanies depression.

Both of these mental health disorders boost your risk of physical aches and pains, relationship struggles, problems at work, weight gain or weight loss, and substance abuse.

If you struggle with constant sadness, worry, or fear, adopt healthy habits and see your doctor for an evaluation and treatment if necessary. They can prescribe medications, recommend transcranial magnetic stimulation (TMS), or suggest you attend counseling sessions to work through challenges, reduce symptoms, and have a better quality of life.

Gum Disease

Gum disease affects a lot of men over 40, as it occurs in nearly half of adults age 30 and older and more than 70% of those age 65 and older.

Symptoms of gum disease include receding gum lines, bleeding gums, loose permanent teeth, bad breath, jaw bone loss, and permanent tooth loss.

Gum disease is associated with heart problems, as people with gum disease are 2-3 times more likely to have a stroke, heart attack, or other heart issues.

The best way to reduce the risk of gum disease is to brush your teeth with fluoride toothpaste after meals, floss daily, and see your dentist every six months (or more often in some cases) for dental cleanings. Limit sugary drinks and sweets in favor of nutritious whole foods.

Detecting and treating gum disease early is the best way to prevent complications, so see your dentist at the first sign of a problem.

Learn how dental and oral health affects your heart health and overall health!

10 Health Tips for Men Over 40

Follow the health tips for men over 40 below to maintain exceptional health and wellness, while reducing the risk of chronic diseases and their side effects:

Boost Fiber and Plant Foods

Plant-based foods are loaded with satiating fiber, vitamins, and minerals! They enhance healthy weight management and lower your risk of obesity, high cholesterol, heart disease, diabetes, and other chronic diseases.

Try to eat vegetables at each meal, plus an assortment of legumes, whole grains, nuts, and seeds.

Fill half of each plate of food with non-starchy vegetables and the other half with starchy veggies or whole grains PLUS nutritious protein foods like chicken or fish. We call this the Perfect Plate.

Add healthy plant fats to your menu to enhance vitamin absorption and brain health, boost satiety, and maintain healthy hair, skin, and nails. Regularly consume olive oil, other plant oils, nuts, seeds, nut butter, avocados, and olives. Take omega-3 fatty acid supplements (fish oil or vegan-based omega-3s) if your doctor recommends it!

Get Plenty of Sleep

Sleep is extremely important for your overall health and wellness, especially when adopting health tips for men over 40 is your goal.

Sleep gives you a boost of energy, balances hormones, helps curb hunger, and reduces your risk of obesity.

Getting enough sleep helps you stay physically active and mentally alert. Aim to get at least 7 hours of sleep each night by setting a regular bedtime. Consider trying guided sleep meditation if you struggle to fall asleep on your own.

Improve your sleep quality at night with these 5 ways to sleep better!

Visit Your Doctor at Least Once Yearly

Seeing your doctor on a regular basis is one of the most important health tips for men over 40. It's the best way to detect and get treated for diseases or their risk factors before serious complications arise.

Schedule routine physical exams every year or more often if your doctor recommends it, and ask if you're due for prostate or colon cancer screening.

They can prescribe medications if needed or refer you to a medical specialist for complex medical problems. Your doctor may prescribe hormone therapy to reduce unpleasant symptoms linked with low testosterone.

See a Dentist Regularly

To maintain a healthy smile and reduce the risk of gum disease and other oral health problems, see your dentist at least every six months for routine dental cleanings and exams.

Practice good oral hygiene habits at home by brushing your teeth after meals, flossing daily, and using antiseptic mouthwash if your dentist recommends it.

Focus on Your Mental Health

Your mental health is just as important as your physical health and your overall well-being.

If you struggle with anxiety, depression, bipolar disorder, obsessive-compulsive disorder (OCD), attention-deficit disorder (ADD), post-traumatic stress disorder (PTSD), or substance abuse disorder, see a psychologist to get the treatment you need to live your best life.

Keep Your Body Moving

Move your body often throughout the day to maintain exceptional health, increase calories burned, maintain an ideal weight, keep your metabolism high and your heart healthy, and boost strength.

Aim to complete at least 20-30 minutes of cardiovascular exercise most days of the week.

Do things that keep your body moving (house chores, yard work, walking the dog, etc.) for at least 45 minutes whenever you have the chance.

Learn about the importance of walking every day and how it can DRASTICALLY improve your overall health.

Lift Weights Regularly

Regular weight training is one of the most important health tips for men over 40 for many reasons.

Lifting weights increases your body's lean mass, which boosts metabolism, calories burned, strength, muscle definition, and overall heart health.

You can also use resistance bands or use your own body weight as resistance.

Work each major muscle group (arms, shoulders, back, chest, abs, butt, and legs) at least twice per week to reap the most benefits from weightlifting!

Take Dietary Supplements for Men

Even if you eat healthy foods, it's sometimes difficult to get enough of the nutrients your body needs daily to function properly.

Your doctor may recommend dietary supplements designed for men to stay as healthy as possible.

Examples include multivitamin supplements, vitamin D, omega-3s, fiber supplements, probiotics, protein supplements, testosterone-boosting supplements — or supplements that support your joints, immune system, heart, or metabolism!

Find Active Outdoor Hobbies

Spending time outdoors offers numerous benefits for your physical and mental health.

You can obtain beneficial vitamin D, de-stress, and feel better overall.

Get outside when you can by choosing active outdoor hobbies.

Examples include hiking, jogging, cycling, playing outdoor sports, or practicing sports with your kids!

Join a Healthy Living Program for Men

In addition to choosing health tips for men over 40, having structure and motivational support increases your chance of maintaining a healthy lifestyle long-term.

The Fit Father Project offers healthy living plans designed with men's needs in mind.

Continue practicing the best health tips for men over 40, and try a free meal plan and workout today!

 

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on health tips for men over 40.