SEXUAL HEALTHThree out of four men over the age of 50 have a degree of enlarged prostate, some of whom go on to develop prostate cancer. Regular sex helps to keep the prostate healthy, as ejaculations, which use fluid from the pr
ostate, can keep the gland from becoming stagnant and congested. Erectile dysfunction becomes more common now but your GP can help treat it.
ALCOHOLMen over 40 can benefit from drinking a small amount of alcohol (one or two units) each day, as this may help protect against heart disease and stroke. But frequent excessive drinking will damage both physical and mental health.
DIET AND EXERCISENutritionist Carina Norris advises eating certain foods to lower cholesterol. "Over the years, particularly if we have eaten a diet high in fat and neglected to exercise, we can develop high blood cholesterol. Gradually our arteries become clogged, which raises the risk of heart disease and strokes." Consume cholesterol-lowering yoghurt drinks and low-fat spreads. Monounsaturated and polyunsaturated fats, such as those found in olive oil, oily fish, nuts and seeds, are also good for cholesterol levels.
Exercise remains a vital part of a healthy lifestyle but now it's time to cut back on the high-impact cardiovascular work to reduce the pressure on your joints, which are not as strong as they were. Walking and swimming are better than running, and your resistance training should also be decreased so that you are not putting your body under too much strain.
HEALTHLike women, men experience symptoms related to reduced hormones as they get older. But for men it happens gradually over decades and changes can be subtle, so calling it a 'male menopause' is probably not accurate. Instead, doctors use the term 'partial androgen deficiency of the ageing male'. Symptoms can include hot flushes and insomnia, depression, decreased energy and a reduced sex drive, and a middle-aged paunch can start to develop. Hormone treatment may be recommended if symptoms are severe.
Risk factors for heart disease include smoking, lack of exercise and following a diet high in fat or salt, but changes made now can improve long-term health.
Health problems begin to get more significant now, and include heart attacks and cancer. "Men tend to worry about their future health at this age," says GP Gary Hamilton. "But they should also be preparing themselves mentally for retirement and developing other interests and hobbies which will take over from work."
By the end of 2009, all Scottish men over the age of 50 will be invited for bowel-cancer screening, the third most common cancer in Scotland. Be aware of symptoms including bleeding from the rectal passage, unusual constipation and diarrhoea.
MENTAL HEALTHYou are heading for another major life transition, moving towards the world of retirement. If you are not coping with this, and feel you could have done more with your life, you could be facing a mid-life crisis. Counselling could help, says counsellor Sonya Steller.
"Retirement may bring loneliness and loss of self-esteem – or it may be a new beginning in our lives. The choices often seem bewildering and talking them through with a trained counsellor can really help in making the most of this rich period of our lives."
GROOMINGBy now, if you haven't been paying attention, the effects of red wine, smoking and coffee will have stained your teeth. See your dentist regularly to maintain good oral hygiene. Thread veins can appear round the nose and cheeks as a result of ageing. Watch out for those rogue hairs around the ears.
CASE STUDYMurdo McEwan, 55, says he feels 20 years younger than his true age because of his fit and healthy lifestyle. He is an ultra long-distance runner with several races under his belt in the UK and Europe. He has also bagged all the Munros.
"I generally run four times a week, pretty much throughout the year," he says, "and I am in training for the West Highland Way race in June, which is 95 miles. It is my sixth year of this race and so far I have always finished in the top ten.
"For most people a marathon is a long run, but that's finished in two to three hours if you're good. The West Highland Way will hopefully take me 19 to 21 hours of running virtually non-stop; but every year throws up new challenges, so there's no way of knowing what may happen on the day. It's as much a mental challenge as a physical one.
"I am pretty fit. The main thing I have to worry about is avoiding injury. I find running is brilliant, mentally and physically. It is often hard to psych yourself up to get out, particularly if the weather is foul, but it is nearly always enjoyable once I am out and on the move, and it's always worth the effort. There's a huge feel-good factor, especially after being out for two or three hours in rain or snow.
"I look at other people, for example in the bus queue, who are smoking or who look like they don't do much exercise, and I know I'm not like that. I guess it's a lifestyle choice. I feel good the way I am. Maybe they feel good the way they are."
Murdo, a freelance HR consultant from Edinburgh, drinks occasionally but has never smoked and avoids junk food and ready-meals. He does not know his blood pressure or cholesterol level. "I weigh the same as I did when I was 20," he says. "I generally feel like I am in my late 30s. I'm also pretty laid-back and don't get stressed. I'm not too worried about ill-health in the future. I'm hoping my lifestyle will help my body fight it off."
Action plan: 45-64Front raise
Stand with your legs hip-width apart, holding a dumbbell or improvised weight to your front. In a tall-posture position and with slightly bent elbows, raise the weight straight out in front of you until it is above your head. Slowly lower the weight back down to the start position. It is important to keep your body weight in the centre of your feet as you complete the movement. Lowering the weight slowly increases the difficulty of the exercise. Complete 20 repetitions as part of your workout, up to three times per week.
The full article contains 1111 words and appears in Scotland On Sunday newspaper.
