Throughout my medical career, I have met a wide variety of patients, each with their own unique story and medical needs. But one thing is universal and inevitable – and that is aging. Aging is a natural physiological process that no one is immune to. Today, I'd like to share with you some insights on male aging, which are not only derived from my medical knowledge, but also incorporate a summary of my personal observations and experiences.
I remember one time, an old friend consulted me at a social gathering. His worries could not hide the traces of time on his face, and he asked me, "Do you think I am old?" This is not only a confusion about the changes in his appearance, but also a disturbance and uneasiness about the natural process of aging. As a doctor, I am used to seeing birth, old age, sickness and death, but at that moment, I deeply understood that everyone will face aging at some point, and this process is full of unknowns and anxieties for many people.
In the outpatient clinic, I met a middle-aged male patient who came to the doctor because he suddenly found that his physical strength was not as good as before. He used to be the pride of his school's football team, but now, just two flights of stairs left him breathless. Through a series of examinations and consultations, we found that in addition to the decrease in daily exercise, aging is also a factor that cannot be ignored that causes his physical strength to decline. We developed an exercise plan that worked for him and advised him to adjust his diet to help him better adapt to this physiological change.
A clear sign of aging in men: skin changes
I remember that time, at a party with old friends that I hadn't seen for a long time, when a friend laughed that he had found a few gray hairs, we all burst into lighthearted laughter. But behind the laughter, I began to realize that the traces of time, no matter how much we resisted, crept up on our faces and bodies. In particular, the skin, the most intuitive sign of aging, and how to deal with its changes, has become a topic that I want to share with you today.
Signs of skin changes
The first signs of aging in men usually appear on the skin. You may notice that your skin is starting to lose that youthful elasticity and radiance. Fine lines and wrinkles come uninvited, especially around the corners of the eyes and mouth. This is not only due to age, but also to daily skincare habits, UV exposure, and even stress in life.
Daily skincare recommendations
Stay hydrated in your skin: Using a moisturizing lotion, especially after washing your face, can help lock in moisture in your skin and slow down the development of wrinkles.
Sun protection: UV rays are the main culprit in accelerating skin aging. Whether it's cloudy or sunny, you should wear sunscreen before going outside.
Gentle cleansing: Avoid using overly harsh cleansers and opt for gentle cleansing products that don't disrupt your skin's natural oil barrier.
Eat a healthy diet: Eat more antioxidant-rich foods such as blueberries, tomatoes, and dark green vegetables, which can help fight skin damage caused by environmental factors.
Decreased stamina: Male aging does not invite guests
As the years creep up our foreheads, male friends may find a less desirable phenomenon – physical strength and stamina are no longer as abundant as they were when they were younger. Something unimaginable has happened: climbing a few floors to catch your breath, playing football with the kids and gasping for breath shortly afterward, or even feeling like a wrung out towel at the end of a long day at work. But don't worry, that doesn't mean we're going to give in to aging, it's time to adjust our strategies and maintain our strength in new ways.
Rethinking movement
Exercise, especially aerobic exercise, is key to maintaining physical strength. But when we talk about sports, it doesn't mean you need to sign up for a marathon right away. Simple daily activities, such as brisk walking, swimming, and even gardening, can boost your heart and lungs. The point is to find activities that you enjoy so you can stick to them.
Intensive training is also important
As we age, muscle mass naturally decreases, which is also a reason for the decline in physical strength. By adding light to moderate intensity strength exercises, such as dumbbell exercises, push-ups, or using elastic bands, you can help slow or even reverse the process of muscle loss. Strength training not only improves muscle strength, but also increases joint flexibility and reduces the risk of injury.
Proper rest is key
While trying to improve your strength, it is also important to take proper rest. Getting enough sleep can help your body recover and improve your athletic performance the next day. Ensuring at least 7 to 8 hours of quality sleep per night and avoiding overly stimulating activities at night, such as playing with your phone or drinking coffee, can significantly improve sleep quality.
Adjust your diet to replenish your energy
A healthy diet is also essential for maintaining good energy. Make sure your diet is adequate enough for protein, healthy fats, complex carbohydrates, and a variety of vitamins and minerals that can provide your body with the energy and nutrients it needs. Drinking water in moderation is also an important part of staying active, as it helps regulate body temperature and keep the body's systems functioning properly.