Understanding Men’s Health: Essential Tips for Midlife and Beyond
According to a study conducted by Bupa, a staggering 80 percent of men express concerns about their health. Yet, a significant one-third admit to feeling inadequately informed about their own health issues. This paradox highlights a critical gap in health awareness among men.
Despite these concerns, many men are reluctant to discuss health issues with a general practitioner (GP). Research indicates that men are 50 percent less likely to seek medical attention compared to women. This hesitance is not merely about addressing illnesses; it reflects a broader cultural tendency. While women typically engage in routine health screenings from a young age, men often adopt a more reactive approach, waiting until health problems arise.
“Men, particularly as they age, tend to postpone health checks until symptoms appear,” explains Dr. Jeff Foster, a men’s health specialist. “However, once men reach the age of 40, it becomes crucial to adopt a proactive stance towards preventative health.” To help men navigate this important phase of life, we gathered insights from various health professionals on essential health advice for men in midlife and beyond.
1. Monitor Your Prostate Health
“After the age of 40, it’s vital for men to communicate with their GP regarding any family history of prostate cancer. A simple blood test can assess PSA levels for those at risk. Additionally, if you notice changes in urination patterns, such as increased nighttime trips to the bathroom, difficulty initiating urination, weak flow, or dribbling, it’s essential to consult a doctor.” — Dr. Nasrin Razzaq, GP at Pathfinder Clinics in Northwest London
2. Protect Against Hair Loss
“Many men experience hair thinning and seek ways to promote thicker growth. While genetics play a significant role, factors like stress, diet, and smoking can contribute to hair loss. To counteract this, practicing relaxation techniques such as yoga and meditation can help manage stress, thus reducing stress-related hair shedding. Nutrition and lifestyle choices are fundamental to healthy hair; deficiencies in key nutrients like vitamin D, iron, and vitamin C can lead to hair loss. A balanced diet rich in proteins, healthy fats, and complex carbohydrates is crucial for optimal hair growth. Foods such as eggs, salmon, nuts, and leafy greens are excellent sources of essential nutrients. Also, avoiding smoking is critical as it adversely affects blood circulation to the scalp, potentially accelerating hair thinning.” — Dr. Mia Jing Gao, medical advisor at Hims UK
3. Invest in Friendships
“For many men over 40, mental wellbeing often takes a backseat to career and family responsibilities. Social circles may diminish, stress accumulates, and discussing personal challenges feels like a low priority. However, maintaining good mental health is as crucial as physical wellbeing. Actively nurturing emotional connections is vital; friendships and support networks require effort to sustain. Midlife is a pivotal time to invest in these relationships. Regularly catching up with friends, engaging in hobbies, or simply allowing space for open conversations can significantly enhance overall wellbeing.” — Helen Wells, psychotherapist and clinical director at The Dawn Wellness Centre
4. Take Care of Testosterone Levels
“As men enter their 40s, testosterone levels typically begin to decline, potentially resulting in fatigue, weight gain, or reduced libido. Testosterone is a key hormone affecting muscle mass, bone density, energy levels, and mood. To naturally boost testosterone production, focus on a balanced diet rich in essential nutrients like vitamin D and omega-3 fatty acids. Adequate sleep and regular physical activity, especially strength training, can stimulate testosterone release. Moreover, stress management techniques such as meditation or yoga can help lower cortisol levels, which may inhibit testosterone production.” — Steve Bennett, health coach and author of ‘Fibre First’
5. Eat Less, Move More
“This advice may seem straightforward, but as men age, typically around their early 40s, metabolism slows down significantly. This change means that consuming the same number of calories, particularly carbohydrates, as in previous years is no longer sustainable. To adapt, it’s essential to modify dietary habits and increase physical activity.” — Dr. Jeff Foster, men’s health specialist at Manual.co
6. Prioritize Bone and Joint Health
“Conditions like osteoarthritis and osteoporosis become more prevalent with age, leading to joint pain and an increased risk of fractures. Incorporating low-impact exercises such as swimming, cycling, or yoga is beneficial for preserving joint function. Stretching before and after physical activity is also crucial. To maintain bone density, engage in weight-bearing exercises and ensure adequate intake of calcium and vitamin D.” — Dr. Sanjay Mehta, GP at The London General Practice
7. Engage in Brain-Boosting Activities
“Cognitive health is just as critical as physical health, yet it is often overlooked. Research suggests that men may experience cognitive decline earlier than women and are more likely to be diagnosed with mild cognitive impairment (MCI). Engaging in mentally stimulating activities—like reading, puzzles, or learning new skills—can help maintain brain function and prevent cognitive decline. Social activities that involve strategy, such as board games or team sports, combine mental exercise with social interaction for added benefits.” — Rosanne Joseph-Anthony, nurse practitioner and founder of Healthium Clinics
8. Eat More Protein
“As we age, muscle mass typically decreases. Moreover, men over 40 may not absorb protein as effectively as they did when younger. This means that not only should men eat more protein to preserve muscle mass, but they may need to increase their intake further due to decreased absorption efficiency.” — Dr. Jeff Foster
9. Address Back Pain
“Back pain is the leading cause of disability and time off work among midlife men. Most back pain is related to wear and tear in the spinal joints. While many attribute their discomfort to work or posture, genetic predisposition plays a significant role. If you experience back pain, staying physically active is paramount. It’s advisable to be relaxed about using over-the-counter medications until symptoms settle. Consult your GP if pain persists beyond a week or two. For recurrent lower back pain, exercises that strengthen the core, such as yoga or Pilates, can mitigate the frequency and severity of symptoms.” — David Bell, consultant neurosurgeon at London Bridge Hospital (part of HCA Healthcare UK)
10. Change How You Exercise
“Men over 40 should incorporate weight-bearing exercises into their routines, as testosterone levels decline more significantly after this age, affecting muscle mass. The medical condition known as sarcopenia refers to the progressive loss of muscle tissue that occurs with aging. Engaging in weight-bearing exercises not only helps maintain muscle mass but also promotes bone density as men age.” — Dr. Jeff Foster
11. Prioritize Quality Sleep
“As we age, the body’s ability to repair and rejuvenate during sleep becomes increasingly vital. However, sleep problems also become more common with age due to various factors, including changes in sleep cycles and increased prevalence of sleep disorders like sleep apnoea and insomnia. For men, frequent nighttime urination due to prostate enlargement can disrupt sleep, leading to multiple awakenings. Discussing sleep issues with a doctor is crucial to address potential underlying causes and explore treatment options.” — Dr. Sanjay Mehta, GP at The London General Practice
12. Increase Your Zinc Intake
“Zinc is a crucial mineral that directly affects testosterone production and immune function, which is why men require higher levels than women. Men over 40 should ensure they get enough zinc, as absorption tends to decline with age. Incorporate zinc-rich foods like lean beef, poultry, nuts, seeds, and legumes into your diet. Adequate zinc levels help maintain healthy hormone levels and support muscle repair and cognitive function.” — Rob Hobson, nutritionist, author of ‘Unprocess Your Life’, and spokesperson for Biokult
13. Improve Posture and Mobility
“After 40, stiffness and balance issues become more apparent, increasing the risk of injuries. Men often wear rigid shoes and focus primarily on upper-body training, which can weaken foot strength over time. Weak foot muscles contribute to poor posture, knee pain, and back issues, limiting mobility as men age. Strengthening the feet through barefoot walking, toe exercises, and using a massage ball can enhance stability, reduce injury risk, and improve overall movement efficiency.” — Dr. Suzanne Wylie, GP and medical adviser for IQdoctor
14. Include ‘Prostate-Friendly’ Foods
“Emerging research highlights a significant connection between gut health and prostate inflammation. After 40, both the gut microbiome and prostate become more susceptible to imbalances. Certain gut bacteria can either protect against or promote prostate inflammation, explaining why dietary habits can influence urinary symptoms. Men over 40 should support gut health through fermented foods, diverse plant fibers, and limited processed foods to reduce prostate inflammation. Certain foods rich in lycopene, selenium, and vitamin E—such as cooked tomatoes, poppy seeds, cauliflower, broccoli, and cruciferous vegetables like cabbage, kale, and Brussels sprouts—are particularly beneficial for prostate health.” — Christopher Ogden, consultant uro-oncologist at The Harley Street Clinic (HCA Healthcare UK)
15. Get More Preventative Checks
“The average person spends hundreds of pounds annually on car maintenance, yet many assume their bodies will function optimally without regular check-ups. Embracing a preventative approach to health can help avoid issues in the future and protect against complications later in life. Men should prioritize health checks that focus on cardiovascular risk, prostate health, and hormone levels.” — Dr. Jeff Foster
