Men’s Health: Looking After Your Body as You Age

As you move through your 40s, you may start to notice changes in your body. Those little aches, pains, and niggles don’t seem to settle as quickly as they did in your 20s and 30s. You might notice weight creeping on around the middle, your GP mentioning cholesterol levels, or you may be thinking more about prostate health—especially if your dad or grandad had issues.

All of this is very common. The good news is that there are simple, practical steps you can take to support your health as you age.

How Can You Help Yourself Stay Healthy?

Hi, I’m Rhian, Principal Osteopath and Functional Nutritionist here at Not Just Backs.

Each week, I see male patients who are dealing with persistent pain, chronic stress, fatigue, and a general feeling of being “run down.” Often, they’re juggling busy work and family lives and putting their own health last.

Below are my top tips to help you start to change your habits and improve your health. As you read through them, think about how each one could realistically fit into your life. The more a change works with your schedule, the more likely it is to become a lasting habit.

Some will feel easier than others—start with those first. Remember, if you want to feel different, you’ll need to do something different. What you’re doing now clearly isn’t serving your body as well as it could.

1. Prioritise Your Sleep

Are you getting enough regular sleep?

Having a consistent bedtime and waking time is proven to:

•           Reduce stress

•           Help regulate appetite and prevent overeating

•           Improve energy and focus throughout the day

Aim for 7–8 hours of sleep per night, and try to keep your sleep routine as consistent as possible—even at weekends.

2. Start the Day with a High-Protein Breakfast

A high-protein, lower-carbohydrate breakfast helps stabilise blood sugar and energy levels.

For example:

•           A two-egg omelette

•           One cup of egg whites

•           With added vegetables

This type of breakfast can prevent the mid-morning energy crash and reduce cravings for sugary or refined snacks (like biscuits) around 11am. Research also shows it can help you feel less tired in the afternoon.

Avoid having a sandwich at lunch every day.

•   Eat a lean protein - chicken, fish, beef strips, lentils, tofu

•   Add vegetables. This could be stir fried veggies or a large salad of different coloured vegetables

•   Add a small amount of brown rice or quinoa

Make your lunch the evening before so you can grab it in the morning. This has to become a habit. Better for the wallet rather than buying from the supermarket or (even worse) a garage.

3. Move Your Body (Properly)

Commit to exercising three times a week.

While walking the dog is great, it often isn’t enough on its own due to frequent stops. Aim for activity where your heart rate stays up at a consistent pace - use a heart rate monitor.

Options include:

•           Circuit or strength-based classes

•           Brisk walking or jogging

•           Cycling or swimming

If you’re already feeling highly stressed, gentler options like Pilates or yoga may be more appropriate. Remember, exercise itself is a stress on the body—so it needs to be the right kind of stress for you.

4. Address Stress (Even If You Don’t Think You’re Stressed)

Many men I see don’t realise how stressed they are.

Ask yourself:

•           Are you always rushing or running late?

•           Do you struggle to take breaks during the day?

•           Do you feel tight through your neck and shoulders?

•           Do you experience anxiety in your stomach or reduced libido?

These are all signs your nervous system may be under constant pressure. Stress is the number 1 cause of pain in the joints and muscles as stress creates inflammation.

A Simple Daily Reset

Commit to just 5 minutes a day:

•           Close your eyes

•           Breathe in through your nose for 4 seconds

•           Breathe out through your nose for 6 seconds

You can do this at your desk, in the car, or—ideally—lying down if you work from home. This small habit can make a significant difference over time.

Want to Go Deeper?

If you’d like a more personalised approach to improving your health, reducing the effects of ageing, and preventing chronic disease, I offer nutrition and lifestyle consultations.

Special Offer (until 31st March)

•           £199 (usually £250) 60 minute 1:1 consultation plus pre-work assessment.

This consultation looks closely at your day-to-day habits and identifies where small, targeted changes can have the biggest impact.

Join the men I have helped to improve cardiovascular health, reduce stress, sleep better, stop cramps  and FEEL GOOD!

This is an overview of the basic stages to begin to change your health. It’s a great start to becoming the man you want to be with more energy, better physicality and improve mental well-being. Look out for our weekly educational guides to learn more. If you really want to change and improve something you have to be consistent!

If you'd like to find out more about the above and Not Just Backs - or if you'd like to claim our limited-time offer - simply call us on 01722 421 242 or email us at info@notjustbacks.com.