Men's Health (UK)

WHE turn 50?

Congratula­tions, you’ve hit your half century. But with a new decade comes new challenges. Here’s what’s happening to your body and how to mitigate this milestone…

1

Male menopause

The hormonal changes in an ageing man’s body – namely the dip in the sex hormone testostero­ne – have triggered the term ‘male menopause’. Research suggests that testostero­ne production dwindles quickly after you hit the big five-o. Zulqarnain Shah, GP and director of clinical operations at SSP Health, says male hormonal changes are generally more gradual than those experience­d by women during menopause. ‘Symptoms may include fatigue, mood changes and decreased libido,’ he says.

2

Feeling forgetful

Your brain is quite literally shrinking, albeit by about 0.2% per year. This rate of shrinkage doesn’t increase until you hit your sixties, by which point, brain volume loss accelerate­s to 0.5% per year. But you can protect your grey matter. ‘Stay mentally active (by learning a language, for example); exercise regularly; eat a healthy diet rich in omega-3 fatty acids (think oily fish) and antioxidan­ts; manage cardiovasc­ular risk factors, such as hypertensi­on and diabetes; and stay socially active,’ advises Dr Shah.

3

Heading south

Lovemaking taking a backseat? ‘It’s common for men to experience erectile dysfunctio­n (ED) or decreased libido as they age. This can be caused by declining testostero­ne levels, underlying medical conditions or medication­s,’ says Dr Shah. Research has found that ED affects half of men between 50 and

59, but turning 50 doesn’t guarantee a landslide in sexual function. Avoiding high blood pressure, limiting alcohol, reducing stress and staying active are all ways to keep arousal high.

4

Muscle matters

By 50, men lose on average 1% to 2% of muscle mass every year, which also affects metabolism and body compositio­n. ‘Men tend to experience a gradual increase in fat deposits, specifical­ly across the stomach,’ says Dr Shah. Resistance-based sessions will help, says Tim Ireson, a health and performanc­e coach. ‘Focus on progressiv­e overload, incorporat­ing compound and isolation moves. And aim to consume 1.6g to 2.2g of protein per kilogram of body weight per day.’

5

Fighting fit

‘You might feel short of breath more quickly during workouts,’ says Ireson. ‘Ageing can lead to structural and functional changes in your heart, impairing its ability to pump blood effectivel­y.’ Less efficient blood flow compromise­s oxygen delivery to working muscles, so your endurance takes a hit. But, use it or lose it. ‘Incorporat­e a blend of zone-two (60% to 70% of maximum HR) and zone-three (70% to 85%) training to optimise cardio fitness,’ suggests Ireson.