Look out for… feeling depressed or overloaded
This is often a time when men are trying to safeguard a career, buy a property or keep on top of a mortgage, build a family and maintain relationships. Not only can stress negatively affect your sleep, sex life, immune system, gut health, heart rate and blood pressure, it can also increase your risk of depression. While other factors come into play — alcohol and substance abuse, loneliness, relationship breakdown — in the UK and New Zealand suicide is the biggest killer of men under 50.
Last year, the British Association for Counselling and Psychotherapy (BACP) launched their Raise campaign to help identify depression in men. The acronym, which aims to point out the five signs of depression, stands for risk-taking, anger, isolation, substance abuse and exhaustion.
Anthony Davis, a BACP-accredited psychotherapist and contributor to the campaign, says: “There is often pressure on men in these age groups to have everything sorted, professionally and personally. But when they feel they are not living up to their potential, depression can take hold. And if fathers and grandfathers haven’t been open with their emotions, perhaps believing it’s not masculine to talk, this example often gets passed on to the next generation. When difficult feelings are not expressed, they can surface in anger, risky living or acute anxiety.”
The health plan
According to the BACP, 56% of therapists agree that men are less likely to get support than women. It helps to talk. Speak to those close to you, or a charity such as the Samaritans, or a professional therapist. Anthony Davis says: “It’s important to express these difficult emotions and bring them to the surface in a trusted environment so they can become more manageable.”
Overeating, drinking and a sedentary lifestyle can also be a by-product of stress. Set up the right habits to support your needs. Thibo David, a performance coach, adds: “Studies show that exercise reduces symptoms of anxiety by 22-48%, bolstering resilience against stress.”
In your 50s and 60s
Look out for… prostate cancer, high blood pressure and high cholesterol
No one knows your body like you do, so try to pick up on warning signs before it’s too late. If anything feels unusual, a follow-up with your GP will generally set your mind at rest and further concerns can be investigated. A simple blood test can detect high cholesterol, high blood pressure, anaemia, poor liver function and diabetes.
Prostate cancer occurs in more than 28% of men, so be aware of any changes, such as difficulty when peeing. Often this is caused by non-cancerous enlargement of the prostate, but you may need a PSA test, which measures the levels of prostate specific antigen (PSA), a protein in the blood.
Dr Anthony Cunliffe, the lead medical adviser at Macmillan Cancer Support, says: “Prostate cancer is usually found in the older age bracket, but certain groups are at risk of diagnosis at a younger age, mainly black men and men with a family history of earlier age cancer. Many men still think diagnosis is all about a rectal examination and this puts them off going to the doctor. Empowering men to talk about it with each other is another really important element.”
Dr Hayley Luxton, a senior research impact and intelligence manager at Prostate Cancer UK, adds: “Prostate cancer often has no symptoms in its earlier, more treatable stages, so it’s crucial for a man to understand his own risk. You can do this right now, using Prostate Cancer UK’s 30-second risk checker. The earlier you catch prostate cancer, the easier it is to treat it.”
Coronary heart disease is the biggest killer of men (one in eight male deaths). The warning signs are chest pains (angina) when blood flow to the heart is reduced. You might also experience pain or discomfort in your shoulders, neck, arm, or even your jaw. If in doubt, check it out.
The health plan
Cleaning up your act will quickly show benefits. Improve your diet consciously — men should not be eating more than 30g of saturated fat a day, preferably they should consume less. And while the salt guideline for adults is no more than 6g a day, men tend to consume 9.2g a day on average.
Bridget Benelam, a nutrition scientist at the British Nutrition Foundation, says: “Only a third of men are meeting the five-a-day recommendation and only 12% meet fibre recommendations of having 30g a day. Men are more likely than women to be overweight or obese and the proportion of men who are overweight increases with age. With men over 45 years, about 80% are overweight or obese. In one recent study, people who followed the healthiest diets reduced [their] risk of cardiovascular disease by up to 21%.”
It is also worth moderating your alcohol intake — previous opinion claimed that a glass of red wine was a healthier choice (because of its antioxidants) but now the World Health Organisation (WHO) states that there is no safe level of alcohol consumption.
In your 70s and 80s
Look out for… an accumulation of symptoms
When you hit your latter years, the GP’s surgery can become overly familiar, but that is no reason to ignore what is going on. Cases of prostate and lung cancer are high in UK males, with nine in 10 (prostate) and eight in 10 (lung) deaths in those aged 65 and over. Age is the main risk factor. Heart disease increases, too, so watch your intake of salt, sugar, and saturated fats.
Alex Denning, an NHS doctor and the co-founder of Progevity, a new protein drink for adults aged 50 and above, says: “Evidence shows consumption of whey protein lowers blood sugar levels and improves insulin response, which has beneficial effects on cardiovascular and arterial health. It has also been shown to improve blood pressure, decrease arterial stiffness, reduce unhealthy lipids and increase healthy lipids in our blood. All of these changes in our body will allow us to stave off poor heart health, remain active and disease-free longer.”
Unfortunately, lung cancer is still the leading cause of cancer-related death among men, and almost two-thirds of cases are caused by smoking. Action on Smoking and Health (ASH), a health charity, says that in 2022, 14.6% of men smoked (compared to 11.2% of women).
Sophia Lowes, a senior health information manager at Cancer Research UK, says: “Stopping smoking completely is the best thing you can do for your cancer risk and overall health. Common symptoms of lung cancer include a new cough or a cough that doesn’t go away after a few weeks, getting out of breath more than usual, and coughing up blood in your phlegm. If you notice something that’s not right for you, talk to your GP. It probably won’t be cancer, but if it is, spotting it early means that treatment is more likely to be successful.”
The health plan
Keep exercising. It’s never not too late to lift weights and strength training helps with cognitive ability, cardiovascular health and bone density. Thibo David adds: “Plus it supports your balance and mobility”.
“Stronger muscles keep us upright and prevent debilitating falls. I worked with an 83-year-old client who saw remarkable improvements through regular resistance training. His strength gains and mental clarity were clear indicators of the profound benefits of muscle engagement in later life.”
Also, while the passing of time isn’t for the faint-hearted, maintaining a positive mindset has been shown to improve overall health. Feeling lonely, especially after the loss of a partner, is not uncommon; while dealing with ageing, a long-term illness or the end of a career can push the most stoic of folk towards depression. Again, there is no age limit on seeking support.
Anthony Davis says: “While it might not be easy for men of this generation to speak openly about their feelings, shutting down emotionally can affect their physical health as well as their mental health. I have supported older male clients in my practice and seen the incredible benefit they get from sharing their emotions and experiences. It can bring great comfort and insight to have a safe space to be their authentic selves.”