SEXUAL HEALTHMost couples at this age are having sex at least twice a week – more than any other age group. This is good news for your health because sex also burns calories, boosts blood circulation and reduces stress. If you su
ffer from erectile dysfunction, don't be embarrassed to visit your GP – it is a common problem and can be treated successfully.
ALCOHOLBetween the ages of 31 and 44 the average Scottish man drinks more than 19 units a week, just two fewer than the recommended safe limit. More than a third will drink in excess of eight units on their heaviest drinking day. At this age, frequent binge-drinking will put you at risk of liver damage, cancer, mental-health problems, strokes and diabetes.
Far more men than women are admitted to hospital for alcohol-related problems – around 70% of all those discharged with an alcohol-related diagnosis last year were men.
DIET AND EXERCISEIron-deficiency anaemia is one of the commonest nutritional problems in the developed world, causing symptoms such as weakness and tiredness. Adding lean red meat, chicken, eggs, beans and lentils to your diet will help prevent this.
Personal trainer Sabrina Severo advises changing your fitness regime as you age. Make your resistance programme slightly less demanding to take into account the fact your body is not quite as strong as it was a decade ago. But maintain the frequency of your weights workouts (at least 20 minutes, three times a week). Three sessions of at least one hour of running or another cardiovascular workout are also recommended at this age.
But GP Gary Hamilton advises men against pushing themselves too hard because of the rare, but real, risk of sudden death. "This happens when the coronary arteries fur up – and if you push your heart rate up really high by trying to be macho, that's when you will have a heart attack. That's why men in this age group drop dead on the squash court. If you are thinking of trying to get fit after a long break, get a cardio test done to check all is well before you begin."
GROOMINGThe bald spot will be showing and the grey hairs will be well on their way by now, unfortunately. Neil Stitt, salon director for Cheynes, says men can get away with the George Clooney look but warns that if hair is thinning it is best kept short. "People are much more hair aware now. If men are balding we encourage them to go with it rather than try to conceal it. It should be kept short and smart and cut every two weeks."
HEALTHCommon health problems among men of this age include erectile dysfunction, which gets more likely with age, and sports injuries. But it's still unlikely that you will visit your GP unless you absolutely have to. "Men don't go to the doctor unless they have symptoms that stop them functioning," says Dr Hamilton. "At this age they don't worry about things like blood pressure. But from your late 30s you should. Another thing to bear in mind is your cholesterol. A number of men in their 40s will have heart attacks because they have high cholesterol. You can have this tested at your GP or pharmacy, and then improve your diet to bring your level down."
MENTAL HEALTHThe combination of work, money and fatherhood mean men are under huge pressure, which can lead to depression. Suicide peaks in men around the early 30s and counsellor Sonya Steller says this age group often have little time to themselves aside from work, which can lead to heavy drinking, insomnia and depression. "Family life is all about adjustment – finding a partner, setting up home, having children, perhaps divorcing and taking on stepchildren or being a single parent. It is so easy to lose yourself when all your time and energy are spent meeting the needs of others. We forget that we need to care for ourselves, emotionally and physically, to stay healthy."
Diseases such as schizophrenia, depression, multiple sclerosis and ME often strike when men are in the prime of life. Be aware of the symptoms and see your doctor if you suspect anything may be wrong.
CASE STUDYJohn Sime, 44, is an operations manager from Rosewell, Midlothian, and has two chronic conditions: Crohn's disease, an inflammatory bowel disease, and spondylitis, a painful inflammation of the lower back. However, he has them under control with medication and is enjoying life with his wife and two children, aged five and 11.
Sime says he feels ten years younger than his real years. "I have to attend a lot of appointments and check-ups," he says. "Medication cannot cure my conditions but does keep them under control. I have a pretty healthy diet and probably drink one and a half bottles of wine a week. I play golf and I used to swim every day."
Sime adds that as he ages he is becoming more aware of his desire to look young, but would never consider any grooming treatment other than a good haircut. "I do think about my appearance as I get older. Being 44 with a five-year-old son, I try to wear clothes that make me look nearer 40 than 50. I have a moisturiser to stop my skin from drying out, which it is at risk of doing because of the medication I am on, but apart from getting my hair cut I don't really think about grooming."
He adds that he tries to keep on top of his stress levels but like many fathers suffers from broken sleep. "I deal with my emotions pretty well. Being a dad brings out emotions you didn't think you had. But I try not to let things build up. I have a busy life and between our children and our dog I do get broken sleep, so sleep deprivation is the main issue I have. But you get used to dealing with that.
"I feel younger than my real age because of my lifestyle, taking my son swimming and to football, but as we get older we have to take a reality check. My father had heart disease so I am quite concerned about that. I have a friend who has narrowing arteries, so you become aware of people you know getting older. My mother has Alzheimer's – it's so bad we had no option but to put her into care. It's not getting older that scares me, it's the health problems that go with it."
Action plan: 31–44Climbing plank position Start on your hands and knees on a mat. Clench your fists and place your elbows and lower arms on the floor. Keeping your face a few inches above your fists, walk your knees back as far as you can. From this position, rise up on to your toes and lift your knees from the floor. Check that your hip bones and the back of your head are at the same height. Make sure your face is still positioned above your fists and that you have distributed your body weight evenly between your feet and your arms. Keeping your hip bones level with the floor and in the same fixed position, slowly bend one leg up as in the photograph. Return it to the start position and do the same with the other leg. Go slowly and stay controlled. It's a tough exercise, so try to build up to 30 over time.
