7 Health Tips for Men Over 30

Nothing makes you feel like you have truly entered into the realm of adulthood more than your 30th birthday. At 30, you might be hitting the so-called “prime” of your life, but you may also be susceptible to health issues that come with age. Now is the time to take charge of your health.

Here are a few health tips to start incorporating into your lifestyle from now on:

1. Maintain your muscle

Once you reach 30, you start to lose 3-5% of your muscle mass per decade, which ultimately means the average man loses about 30% of his muscle mass during his lifetime. But no worries, you can keep your body strong and lean with basic healthy habits like:

• Including regular healthy protein in your diet like beans, Greek yogurt, protein powder, and chicken or fish
• Getting enough sleep
• Having a regular exercise program in place with both cardio and strength training that targets different muscle group

2. Watch your waist

When you reach your 30s, your metabolism naturally begins to slow down. So, if you consider corn chips and a diet soda a proper breakfast, it might be time to reevaluate your diet.

It’s also a good time to measure your waist. If you have a waist circumference higher than 40 inches, it puts you at greater risk for developing Type 2 diabetes and other harmful conditions. To combat this, exercise regularly, eat a balanced diet, and indulge in moderation.

3. Help your heart

The older you get, the more susceptible your ticker becomes to cholesterol build-up. Your blood pressure can increase too. But don’t let that upset you too much. As always, there are ways to keep your heart healthy and strong.

• Get those omega-3s in your diet by eating fish or taking supplements
• Get your heart pumping 30 minutes a day, five times a week, or whenever possible
• Kick your tobacco habit if you have one
• Keep your stress levels in check

4. Don’t ditch the doc

Even if you feel fine and nothing is out of the ordinary, get to the doctor’s office for a yearly check-up to evaluate your cholesterol levels and blood pressure. You can also bring with you a list of questions to ask your healthcare provider if there are certain health concerns you have.

5. Build your bones

Women aren’t the only ones susceptible to bone loss as they age. Make sure you are getting enough calcium and vitamin D in your diet. You can do so by taking a daily multivitamin, but remember, don’t take anything before checking with your healthcare provider.

6. Keep your eyes peeled for problems

At 30 and above, your risk for prostate and testicular cancer increases. It’s important to pay attention to and examine these parts of your body regularly, and to take note of any changes or abnormalities you might be experiencing like:

• Painful or frequent urination
• Blood in semen or urine
• Testicular pain
• Chronic fatigue
• Breast enlargement or tenderness
• An enlarged testicle or lump
• Erectile dysfunction

If you are experiencing any of these symptoms, let your healthcare provider know.

Related: 4 Common Health Concerns for Men to Keep an Eye Out For

7. Mind your mental health

Though popular culture sometimes suggests otherwise, men have feelings, too. Yes, it is. Mental health does not discriminate between genders. It’s important to pay attention to how you are feeling and how your mental health is fairing.

No matter your responsibilities, make self-care a priority. Try journaling, reconnecting with some of your favorite hobbies, taking a walk through nature, or visiting an old friend. Find what helps you live your best life.

Related: Mental Health Ups and Downs for Men