PFor years there has been a lot of talk about female menopause and much less about what It happens to men as they enter middle age. Yet the male body also changes. Not suddenly as happens with women, but through one slow and progressive transformation involving hormones, metabolism, body composition, skin and mental health. The point is made in a long study published by The Guardianwhich gathered the opinion of nutrition, longevity, mental health and aesthetic medicine specialists to understand what really happens to men after the age of 45.
Testosterone declines already after the age of 35
One of the most surprising data concerns testosterone. «When a man reaches the 45 years old, several physiological changes are already underway”explains the dietician Rick Miller. Among these there is precisely the reduction of male hormones. «Testosterone decreases by about 1-2% per year starting from the age of 35». A gradual process that often goes unnoticed but can manifest itself through tiredness, increased abdominal fat, decreased muscle mass, lower sex drive and mood changes.
According to specialists, the problem is that many men interpret these signals as an inevitable effect of age, without understanding that There are strategies to counteract its effects.
Metabolism does not slow down due to age
How many times have we heard that after a certain age the metabolism slows down? According to Miller, the reality is more complex. «Metabolism doesn’t slow down simply because you get older. Slow down because you lose muscle mass.” And this is where many people make a mistake. “Drastically reducing calories, especially eliminating protein, further accelerates muscle loss and makes the problem worse.”
To preserve lean mass, the nutritionist suggests a protein intake of between 1.6 and 2.2 grams per kilogram of body weight per day, combined with regular strength training.
Not just proteins: the nutrients that become more important
Nutritional needs also change with age. The absorption of magnesium becomes less efficient, the production of vitamin D through the skin it is reduced and many people present zinc deficienciesa mineral involved in the synthesis of testosterone. The consequences can concern energy, concentration, mood and body composition.
For this reason, experts recommend favoring foods rich in:
- magnesium (nuts, seeds and dairy products);
- vitamin D (eggs, mushrooms and fish);
- zinc (legumes and seafood).
The heart begins to ask for attention
Then there is an issue that concerns long-term health. Cardiovascular diseases still represent the main cause of death in men between 45 and 54 years old. According to Miller, however, focusing only on cholesterol risks being reductive. «The real picture includes chronic inflammation, insulin resistance and endothelial dysfunction».
For this reason, nutrition takes on a central role. Specialists recommend increase consumption of oily fish rich in omega-3. “Two to three servings a week of salmon, mackerel, sardines, herring or trout help reduce inflammation and support both cardiovascular and cognitive health.” Also fibers, polyphenols and a drastic reduction of ultra-processed foods they can make a difference.
Be careful with evening snacks
Another tip concerns meal times. “Consuming most of your food early in the day is more in line with the natural rhythms of cortisol and insulin.” According to Miller, this simple habit can improve both your metabolism and the quality of your sleep.
10 thousand steps are not enough
If there is a phrase destined to spark discussion it is that of David Vaux, author of Stronger: 10 Exercises for a Longer Healthier Life. “Ten thousand steps a day will not save us from fragility.” The reason is simple. After the age of 30, muscle mass progressively decreases, with an estimated loss of between 3 and 8% every decade. “People with low levels of strength and muscle mass are significantly more vulnerable to early mortality.” This is why the real investment in the future is not just walking. «Think about thetraining like a strength board».
Because muscles aren’t just for aesthetics
When we talk about weight training we often think about the physical aspect. In reality, the role of muscles goes much further. «If we neglect our muscle mass, ability to heal from injuries, fight infections and even maintain cognitive functions could be compromised in old age.” For Vaux the priority should befunctional training: squats, lunges, pull-ups and movements that involve multiple muscle groups at the same time.
Men age differently than women
The skin also changes. According to aesthetic doctor David Jack, however, the men leave with a biological advantage. «They have a thicker dermis, more collagen and more active sebaceous glands». Unlike women, who experience significant loss of collagen during menopause, men go through a more gradual process. This doesn’t mean they are immune to aging. “They tend to develop deeper wrinkles and more sagging in the lower part of the face.”
The most effective anti-aging product? Sunscreen
If there is a truly fundamental gesture for preserving the skin over time, according to Jack it is only one. “THE’Sun exposure remains the main factor responsible for skin aging». This is why sun protection should become a daily habit. Much more important than any expensive cream.
Mental health is the least talked about topic
Of all the transformations of midlife, the psychological one is perhaps the most underestimated. Men in this age group still represent one of the groups at greatest risk of suicide.
According to him psychiatrist Jonathan Garabettethe reasons are many. “Unemployment, divorce, economic problems and family responsibilities often reach their peak during these years.” Added to all this are biological changes. “The decrease in testosterone can influence mood, energy, cognitive functions and sexuality. These symptoms deserve medical attention and should not be dismissed as simple aging.”
Social support changes the brain
One of the most interesting aspects concerns relationships. “Social support literally changes the way the brain processes stress.” For this reason specialists urge men to invest in friendships and relationships before a crisis arises. In fact, isolation represents one of the main risk factors for psychological well-being.
Asking for help doesn’t mean you’re weak
Then there is a cultural obstacle that is still very strong. Many men continue to consider asking for help as a sign of fragility. Garabette instead proposes a different perspective. “Mental health should be seen as a form of preventative maintenance, just like going to the gym or getting your car serviced.”
Hair: a less superficial topic than it seems
Finally there is hair loss. According to the doctor Marco Nicoloso about the 66% of men already have signs of thinning by age 35 and up to 80% will experience androgenetic alopecia over the course of life. For many it is only an aesthetic question. For others not. «62% of men report a negative impact on self-esteem and 21% report depressive symptoms». Numbers that show how much self-image continues to influence psychological well-being in men too.
The new male middle age
The message that emerges from the analysis of The Guardian it’s clear: middle age is not an inevitable decline. It’s the moment when the body starts to ask for more attention. Muscles, nutrition, sleep, social relationships, mental health and prevention become tools for building well-being in the following decades. It’s not about looking younger. It’s about getting there in the best possible conditions.