Unlock Vitality: Top 5 Health Habits for Men Aged 50+

By Dr. David Samadi

Turning 50 is a milestone birthday.  It’s an age where you’re too old to be considered “young” but too young to be considered “old.” You’re at an age where if you’ve taken good care of yourself over the first five decades, you should enter your sixth decade in good shape.

For men, reaching age 50 is quite a feat. Some men will welcome 50 with little wear and tear on their bodies, while other men will enter this phase of their lives showing more of a toll from years of bad habits. These men may already have developed chronic health conditions like type 2 diabetes, hypertension, or elevated cholesterol levels.  

The good news is that it’s not too late to get in better shape and health. Although it may be difficult, with motivation and hard work, it’s possible and very worth it. Below are five healthy habits and smart lifestyle choices to look and feel years younger and, more importantly, live a longer, more quality life.  

1. Eat a healthy balanced diet

They say abs are made in the kitchen and not the gym.  How true.  What you choose to eat day in and day out makes a huge difference in your overall health and fitness.  If, over the years, you’ve downed more spicy wings and beer than spinach salad and fresh fruit, it’s not too late to change.  

Now is the time to make every bite count.  To lose excess body weight, have at least five servings (preferably up to 9) of fruits and vegetables daily.  In addition, include whole grains, lean protein and dairy, nuts, seeds, beans, poultry, and fatty fish. The closer the food is to how Mother Nature makes it, the better.  

It’s best to avoid consuming highly processed foods such as chips, fried foods, sugary beverages, and overindulging in alcohol.  Eat three balanced meals a day approximately 4-5 hours apart with at least three different types of food at each meal – a protein source, a fruit and vegetable, and a whole grain or beans.  Eating this way will give your body the necessary nutrients over the day while stabilizing blood sugar levels and preventing highs or lows.

2.  Cut back on salt

Most men love their salty snacks – chips, pretzels, cheese, bread, and fried foods.  But this is a mistake for men, as a 2013 study found that one in 10 deaths in the U.S. is connected to overeating salt, with sixty percent of those deaths occurring in men.  

Daily, the average American consumes approximately 3,400 milligrams of salt—it is recommended to stay between 1500 and 2300 milligrams a day, especially after age 50. Too much sodium and too little potassium increase the risk for high blood pressure, a major contributor to heart disease. Go for heart-healthy foods such as leafy greens or add more potassium-rich foods like bananas, melons, milk, sweet potatoes, and yogurt.  

3.  Protect your prostate

If a man wants to take charge of his prostate, urinary, and sexual health, he needs to start seeing a urologist regularly at the age of 40.

Once past the age of 40, specific quality-of-life issues can come up, which can include prostate health. Urologists are experts in managing these and other issues that become problematic with the urinary tract and male reproductive system.

Beginning at age 40 is when a man should get a baseline prostate specific antigen test (PSA) to assess the health of his prostate. If a man waits until age 50, the risk for prostate cancer significantly increases. Men as young as 40 can and do get prostate cancer, and it is often more aggressive in younger men.

Starting a first baseline PSA at age 40 will help detect early prostate cancer and give a standard for comparison to future PSA tests. The earlier prostate cancer or other prostate conditions can be diagnosed and treated, the higher likelihood of becoming cancer-free and avoiding problems with the prostate.

4.  Have a regular exercise routine

Exercise is a must for everyone. We are given a body with two legs to make us mobile for a reason—and it’s not to be in a seated position most of the day. Regular exercise can reduce the risk of many diseases, such as cardiovascular, stroke, and diabetes, but it also reduces stress and anxiety while improving sleep. 

A regular, consistent exercise routine is the secret to losing weight and staying fit and trim.  Nothing is more impressive than a physically fit man past the age of 50.  

Physical activity can be found in various ways from weight lifting, running, walking, hiking, bicycling, swimming, playing tennis, golf, or any other ways to get yourself moving. 

The American College of Sports Medicine recommends at least 150 minutes weekly of moderate to vigorous exercise, equivalent to 30 minutes a day, 5 days a week.

5.  Safeguard sexual health

A man’s sex life, or lack thereof, is everything.  Maybe things aren’t entirely like they were in your 20s, but maybe they are better.  Since there are so many benefits sex provides, let’s count the ways:

• Sex releases the hormones of endorphins and oxytocin (feel-good hormones) that activate pleasure centers in the brain.  Feelings of anxiety and depression are reduced, leading to an improved perspective on life.
• Having sex at least once a week helps increase higher levels of Immunoglobulin A (IgA).  IgA is an antibody playing a critical role in healthy immune functioning. 
• Men who have two orgasms a week have a 50% lower chance of mortality compared to those who orgasm once a month.  

• Men who have sex two to three times per week have a significantly reduced incidence of heart disease than men who only have sex a few times a month or less. 

• Consistent sex involving mutual pleasure increases bonding between a couple, stimulating feelings of affection, intimacy, and closeness.  Sex can lead to a better quality of life for a man.    

Unless a man is in a mutually long-term monogamous relationship, he should always practice safe sex by wearing a condom, safeguarding against diseases that are sexually transmitted. 

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.