Men's Health Concerns by the Decades
The basic health message for anyone is the same – eat a healthy diet, don’t smoke, stay fit and limit alcohol consumption. As you get older, there are some specific things you should look out for. Find your decade and then keep your story strong by caring for your health.
Age 20s: Lay the foundation now for a healthier life later.
- The U.S. Preventive Services Task Force (USPSTF) recommends that men aged 20 to 35 get checked for lipid disorders if they’re at an increased risk for coronary heart disease.
- Regularly check with your primary care doctor for a health assessment even if you feel well.
- Get regularly checked for sexually transmitted infections (STIs).
- Maintain healthy sleep habits and achieve 7 to 9 hours of sleep per night.
- Drink responsibly and avoid binge drinking.
- Consume a nutrient-rich diet and avoid junk food. Incorporate veggies into your meals.
- Perform a monthly testicular self-examination to check for unusual hard lumps, swelling, soreness or other changes.
- Exercise regularly.
Age 30s: Prepare yourself for changes in your health.
- The USPSTF recommends that men 35 years old and older get checked for lipid disorders.
- Starting at 35 years old, get your cholesterol and triglyceride levels checked every five years.
- Get health screenings for diabetes, blood pressure and cholesterol levels.
- Maintain healthy habits like a high-fiber diet, getting regular exercise and sleeping 7 to 9 hours every night.
- Get regular dental and eye checkups.
- Keep getting immunizations yearly, including flu shots.
- Regularly check your weight to ensure you’re within a healthy range.
Age 40s: Anticipate health transitions and be ready for them.
- The USPSTF recommends screening for colorectal cancer beginning at age 45.
- Talk with a doctor about heart disease risk and prevention measures.
- Maintain a body mass index (BMI) below 25.
- Limit high-fat meals containing saturated fats and trans fats.
- Exercise for at least 20 minutes a day.
- Maintain regular eye and dental checkups.
- Continue regular cholesterol, blood sugar and other health screenings.
Age 50s: Take care of your health and well-being.
- USPSTF recommends getting a vaccine for shingles (herpes zoster) at or after 50 years old.
- Get a hepatitis B vaccine if you did not receive 2, 3 or 4 doses in your younger years until age 59.
- Ask your doctor if you need screening for lung cancer if you’re 50 to 80 years old, especially if you have a 20-pack-year smoking history and are currently smoking or have quit in the past 15 years.
- Periodic prostate-specific antigen-based screening for prostate cancer may be recommended for men 55 to 69 years old. Talk to your doctor about the potential benefits and risks of the screening, along with your preferences.
- Exercise at least 30 minutes a day to help maintain your physical strength, energy and libido.
- Schedule a colonoscopy as needed based on your doctor’s recommendation.
- Get a physical exam. A checkup at least every two years establishes baselines so your doctor can watch for important changes.
- Ask your doctor about an electrocardiogram (EKG). Cardiovascular disease accounts for as many as one of every three deaths in the U.S.
Age 60s: Step up your health game.
- Consume enough vitamins. You may need to take supplements for essential vitamins such as vitamins B and D.
- Stay hydrated and add fiber to your diet to help protect against colon polyps, a common condition for people over 60.
- Get moderate-intensity exercise for 150 minutes per week to help lower your risk of developing coronary artery disease.
- Get recommended cancer screenings—your chances of getting cancer increase with age.
- Stay vaccinated. Shingles, pneumonia and flu vaccines may be helpful as you’re more vulnerable to catching these illnesses.
Age 70s: Embrace the aging process.
- Get your skin tags removed by a doctor. They will use freezing or cauterizing techniques.
- See your urologist to get your prostate checked for any issues.
- Defy cognitive decline. Exercise, intellectual stimulation and social interaction can help keep you sharp.
- Refuse to live with joint pain. Joint replacement surgery may be necessary and is quite common, with relatively quick recovery times.
- Get your eyes checked so doctors may provide you with options to help improve your vision.
Stay healthy and remember to have some fun – whatever your decade!
Agency for Healthcare Research and Quality
Baylor Scott & White Health
UMPC Health Beat
Urology Care Foundation
U.S. Preventive Services Task Force
World Trade Center (WTC) Health Program
Maswala ya Afya ya Wanaume kwa Miongo Ujumbe wa msingi wa afya kwa mtu yeyote ni sawa - kula lishe yenye afya, usivute sigara, kaa sawa na kupunguza matumizi ya pombe. Unapokuwa na umri mkubwa, kuna mambo fulani unayopaswa kuzingatia. Tafuta miaka kumi yako na kisha uendelee kuwa na hadithi yako kwa kutunza afya yako. "Mwanzo wa miaka 20: ""Tengeneza msingi sasa kwa maisha yenye afya baadaye.""" Shirika la Ulinzi wa Ugonjwa wa Moyo (USPASF) linapendekeza wanaume wenye umri wa miaka 20 hadi 35 wachunguzwe kwa ajili ya matatizo ya lipid ikiwa wana hatari kubwa ya ugonjwa wa moyo. - Angalia mara kwa mara na daktari wako wa huduma ya msingi kwa ajili ya tathmini ya afya hata kama unahisi vizuri. - Fanya uchunguzi wa kawaida ili upate magonjwa yanayopitishwa kupitia ngono (STIs). - Kuhifadhi tabia nzuri ya usingizi na kufikia masaa 7 hadi 9 ya usingizi kwa usiku. - Kunywa kwa njia yenye kuheshimu haki zako na kuepuka kunywa kupita kiasi. - Kula vyakula vyenye virutubisho vingi na uepuke vyakula visivyo na thamani. Ongeza mboga katika chakula chako. - Fanya uchunguzi wa kila mwezi wa testicular ili kuangalia kwa ajili ya bumps ngumu isiyo ya kawaida, uvimbe, uchungu au mabadiliko mengine. - Fanya mazoezi kwa ukawaida. Katika miaka ya 30, jaribu kujitayarisha kwa mabadiliko ya afya. USPSTF inapendekeza kwamba wanaume wenye umri wa miaka 35 na zaidi wachunguzwe kwa matatizo ya lipid. Kuanzia miaka 35 na kuendelea, kiwango cha cholesterol na triglycerides kinapaswa kuchunguzwa kila baada ya miaka mitano. - Fanya uchunguzi wa afya wa ugonjwa wa kisukari, shinikizo la damu na kiwango cha kolesteroli. Kuendeleza tabia nzuri kama vile chakula cha nyuzi nyingi, kufanya mazoezi ya kawaida na kulala masaa 7 hadi 9 kila usiku. - Fanya uchunguzi wa meno na macho kwa ukawaida. - Endelea kupata chanjo kila mwaka, kutia ndani chanjo ya mafua. - Angalia uzito wako kwa ukawaida ili kuhakikisha kwamba uko ndani ya kiwango cha afya. Katika miaka ya 40 na zaidi, utahitaji kuamua ni nini cha kufanya ili uwe tayari kwa mabadiliko ya afya. USPSTF inapendekeza uchunguzi wa saratani ya utumbo mzito kuanzia umri wa miaka 45. - Zungumza na daktari kuhusu hatari ya ugonjwa wa moyo na hatua za kuzuia. - Kuwa na kiwango cha BMI chini ya 25. - Punguza chakula chenye mafuta mengi chenye mafuta yaliyojaa na mafuta ya trans. - Fanya mazoezi kwa angalau dakika 20 kwa siku. - Fanya uchunguzi wa macho na meno kwa ukawaida. - Endelea kufanya uchunguzi wa kawaida wa kolesteroli, sukari ya damu na uchunguzi mwingine wa afya. Miaka 50: Jitunze afya yako na afya yako. USPSTF inapendekeza kupata chanjo ya shingles (herpes zoster) katika au baada ya miaka 50. - Kupata chanjo ya hepatitis B ikiwa haujapata dozi 2, 3 au 4 katika miaka yako ya ujana hadi umri wa miaka 59. - Uliza daktari wako ikiwa unahitaji uchunguzi wa saratani ya mapafu ikiwa una umri wa miaka 50 hadi 80, haswa ikiwa una historia ya kuvuta sigara ya pakiti 20 na kwa sasa unavuta sigara au umeacha kuvuta sigara katika miaka 15 iliyopita. Utafiti wa mara kwa mara wa kansa ya tezi-kibofu kwa msingi wa antigen ya tezi-kibofu inaweza kupendekezwa kwa wanaume wenye umri wa miaka 55 hadi 69. Zungumza na daktari wako kuhusu faida na hatari za uchunguzi huo na pia kuhusu mapendezi yako. Fanya mazoezi angalau dakika 30 kwa siku ili kuendeleza nguvu za mwili, nishati na libido. - Ratiba ya colonoscopy kama inahitajika kulingana na mapendekezo ya daktari wako. - Fanya uchunguzi wa kimwili. Uchunguzi wa kawaida kila baada ya miaka miwili huonyesha kwamba kuna mabadiliko makubwa. - Uliza daktari wako kuhusu electrocardiogram (EKG). Ugonjwa wa moyo ni moja ya vifo vya kila watu watatu nchini Marekani, na ni muhimu sana kwa afya ya mwili. - Tumia vitamini vya kutosha. Kwa hivyo, unahitaji kuchukua vitamini B na D, na kuongeza nyuzinyuzi kwenye chakula chako ili kujikinga na polyps za utumbo, hali ya kawaida kwa watu zaidi ya miaka 60. Mazoezi ya wastani ya dakika 150 kwa wiki yanaweza kupunguza hatari ya ugonjwa wa mishipa ya damu. - Kupata kupendekezwa kansa screenings <unk> nafasi yako ya kupata kansa kuongezeka na umri. - Endelea kuwa na chanjo. Shingles, nimonia na chanjo za mafua zinaweza kuwa na msaada kwani wewe ni dhaifu zaidi kupata magonjwa haya. "Mwanamke mwenye umri wa miaka 70 na zaidi: ""Ninaamini kwamba ni muhimu sana kuepuka matatizo ya uzee." - Piga daktari ili aondole alama zako za ngozi. Watatumia mbinu za kufungia au kuharibu. - Angalia daktari wako wa kibofu cha mkojo ili kuchunguza kibofu chako cha kibofu cha mkojo kwa matatizo yoyote. - Kupinga kupungua kwa uwezo wa kutambua. Mazoezi, kuchochea akili, na kuingiliana na watu wa karibu yaweza kukusaidia kuwa na akili nzuri. - Kukataa kuishi na maumivu ya viungo. Upasuaji wa kubadilisha viungo huenda ukawa muhimu na ni wa kawaida sana, na wakati wa kupona ni wa haraka. - Fanya uchunguzi wa macho yako ili madaktari waweze kukupa chaguzi za kukusaidia kuboresha maono yako. Kukaa afya na kukumbuka kuwa na baadhi ya furaha <unk> chochote miongo yako! Utafiti wa Utafiti wa Afya na Ubora wa Afya (Bell Scot & White Health) - UMHC (Ufiti wa Afya, Utafiti wa Afya, Utafiti wa Afya, Utafiti wa Afya, Utafiti wa Afya, Utafiti wa Afya, Utafiti wa Afya)