13 Habits That Will Keep You Healthy After 50

The biggest health gains rarely come from dramatic changes. They come from habits things you do over and over again, week after week, year after year. The problem is that everyday life often gets in the way: work, family, everything that "has to" be done first.

Here are thirteen habits that will pay big dividends for your health. You don't have to implement them all at once pick one or two to start with, and build from there.

1. Move regularly

Cardiovascular disease is still the leading cause of death among men, and regular exercise is one of the strongest protections available. In addition, both mood and bones are better when you exercise.

Aim for at least 150 minutes of moderate activity a week brisk walking, swimming, cycling or 75 minutes at a faster pace. You can break it up however you want: 35 minutes here, 30 minutes there. And feel free to vary it, or bring a friend it increases the chances of it happening.

2. Don't forget strength training

Fitness alone isn't enough. Add strength training at least twice a week. It builds muscle, keeps your metabolism going, and strengthens your bones three things that become more important with each passing year. As a bonus, it's one of the best natural ways to boost testosterone.

3. Eat real food

Good food is the foundation for everything else. A diet rich in vegetables, fruit, whole grains, fish, lean meat, legumes and healthy fats like nuts and olive oil reduces the risk of heart disease, stroke and some cancers.

What you should be careful of is processed and ready-made foods they are often packed with sugar, salt and bad fats. Two simple tricks in the store: shop by list, and never shop hungry.

4. Be skeptical of supplements

The shelves are full of multivitamins that are "aimed at men." The truth is, most people who eat a varied diet are already getting what they need. Some may benefit from individual supplements such as vitamin D during the dark season here in Sweden but talk to your doctor before you start buying cans at random. Spend your money on good food instead.

5. Protect your skin

Skin cancer is on the rise, and men over 50 are at risk partly because we’ve been less careful with sun protection over the years. Use sunscreen with at least SPF 30, avoid the sun in the middle of the day and keep an eye on your moles. If you see a spot that changes shape, colour or size, or a new one that looks different make an appointment with a doctor. Early detection makes a huge difference.

6. Take your sexual health seriously

Over the years, things change in this area as well: desire can decrease, erections aren't always what they used to be, and the response isn't the same as it was at 25. It's common and often something can be done about it.

Important to know: Erectile dysfunction can be an early warning sign of cardiovascular problems, as the same blood vessels are involved. So don't suffer in silence talk to your doctor. Research also links a functioning sex life to a higher quality of life and better mental well-being.

7. Quit smoking for real

You already know that smoking is harmful, so let's make it short: lung disease, cardiovascular disease, high blood pressure, poor oral health and an increased risk of cancer. Passive smoking also counts. Quitting is the single best thing you can do for your health, regardless of age your body starts to repair itself after just a few days.

8. Drink alcohol in moderation

Alcohol is not something you need to feel good but if you choose to drink, do so in moderation. Stick to a few drinks a week, spread them out over several days and include alcohol free days in between. Avoid drinking to unwind, sleep better or manage stress; the effect is short-lived and the price is poorer sleep, more anxious mood and a body that has to work harder. The less you drink, the better for blood pressure, sleep and long-term health and zero is always a perfectly good choice.

9. Keep an eye on your prostate

Prostate cancer is the most common form of cancer among Swedish men, and the risk increases with age. What you can influence yourself: maintain a healthy weight, exercise and be moderate with alcohol.

Also talk to your doctor about a PSA test a simple blood test that can give an indication of the prostate. There are pros and cons to the test, so discuss with your healthcare provider what is right for you. And seek medical attention immediately if you notice changes when you urinate.

10. Get stress under control

Long-term stress takes its toll on the body: high blood pressure, stomach problems, headaches, sleep problems and poor mental well-being. Find your outlet exercise, meditation, yoga, a walk in the woods or simply writing things down. It doesn't matter what you choose. The important thing is that you do it regularly, not just when things are already boiling over.

11. Sleep well

Adults need 7–9 hours of sleep per night, and too little sleep over time increases the risk of a whole range of diseases. Some tried-and-true tricks: go to bed and get up at the same time every day, sleep in a dark and cool place, cut back on coffee after lunch, and avoid alcohol and heavy meals late at night. A "bed bugger" may feel relaxing, but it significantly impairs the quality of your sleep.

12. Take care of your mouth

Oral health is about more than white teeth – gum problems have been linked to cardiovascular disease, among other things. Brush with fluoride toothpaste twice a day, floss, change your toothbrush every three to four months, and get regular checkups with your dentist.

13. Go to the doctor before something is wrong

Many men only go to the doctor when they are already on fire. Turn it around: book regular health check-ups where blood pressure, blood values and weight are monitored. That's how you find problems while they are still small and easy to fix. And if new symptoms appear don't wait. Early diagnosis almost always gives better results.

The conclusion

None of these habits are revolutionary on their own. But together, over time, they are the difference between aging with vigor and health or with ailments and medication. Start with one habit. Once it sticks, add the next.

Want to get started with the food and exercise part?

Download our free Bodyweight Diet guide a simple plan for men 50+ who want to eat better, get stronger and have more energy in their everyday lives. No hassle, no diets you don't follow anyway.

All the best, Kennet Båth