As men reach the age of 45, their bodies begin to experience significant changes. These changes can either stem from the environment, lifestyle conditions, or genetic predisposition.

Hence, it is important for men to adopt healthy habits that reduce the risk of developing health issues. With the help of healthcare professionals, experts have identified ten essential habits to help men prevent health problems at the age of 45.

Eat a balanced diet

A balanced and healthy diet is essential in preventing health problems at the age of 45. Men should focus on consuming foods that are rich in vitamins, fiber, minerals, and protein. A healthy diet should be low in saturated fats, salt, and sugar.

Experts recommend that men should heavily rely on vegetables, fruits, cereals, and lean meat as part of their daily diet.

Stay hydrated

Water plays a vital role in the health development of men. Keeping the body hydrated is essential in preventing health problems such as dehydration and urinary tract infections. Men should drink at least 8-10 glasses of water daily.

Similarly, they should avoid consuming alcohol and other drinks that have high caffeine content.

Quit smoking

Smoking is one of the most significant causes of preventable diseases and premature death. Studies indicate that smoking increases the risk of lung cancer, heart attacks, strokes, and respiratory diseases.

Men should quit smoking altogether, or seek professional help and support to quit.

Practice safe sex

Sexually transmitted infections (STIs) can pose significant health risks to men.

To prevent STIs and unwanted pregnancies, men should practice safe sex, which involves using condoms during sexual intercourse and communicating effectively with their partners about practicing safe sex.

Maintain a healthy weight

Being overweight or obese increases the risk of developing health problems such as hypertension, type 2 diabetes, and cardiovascular diseases.

Men can maintain a healthy weight by exercising regularly, eating a balanced diet, avoiding junk food, and reducing their daily calorie intake.

Exercise regularly

Regular exercises can help improve a man’s physical and mental well-being. Exercises such as jogging, brisk walking, and cycling help strengthen the heart muscles and improve blood circulation.

Men should develop a regular exercise routine that suits their physical abilities and preferences.

Reduce stress

Excessive stress can lead to significant health problems such as high blood pressure and depression. Men should adopt various stress-management techniques such as meditation, yoga, and relaxation techniques to manage their stress levels.

Additionally, they should develop a support network and consult with healthcare professionals when experiencing prolonged stress.

Get enough sleep

Adequate sleep is essential in maintaining a man’s physical and psychological well-being. Men should aim at getting at least 7-8 hours of uninterrupted sleep every night.

Adequate sleep reduces the risk of developing health problems such as heart diseases, osteoporosis, and depression.

Attend regular health check-ups

Men should make an effort to attend regular health check-ups to screen and detect any potential health issues that could develop.

Regular health check-ups involve conducting various tests such as blood pressure checks, cholesterol tests and prostate cancer screening. Early detection of health problems can facilitate early treatment and management, thus reducing the risk of serious health complications.

Avoid excess alcohol intake

Excessive consumption of alcohol increases the risk of developing health problems such as liver cirrhosis, high blood pressure and certain types of cancer. Men should avoid alcohol altogether, or if they choose to drink, consume it in moderation.

The recommended daily limit for men is 2-3 units of alcohol.