According to research by Bupa, 80 per cent of men worry about their health – and a third of men are concerned about their lack of knowledge about their health.
And yet the resistance men have towards talking to a GP about it is well-documented, with studies showing they are 50 per cent less likely to seek medical attention than women. But this isn’t just about treating illness.
While women become accustomed to routine health checks such as cervical screening from a relatively young age, for men the idea of pre-emptive healthcare is less of the norm.
“Men especially tend to wait for a problem to happen,” says men’s health specialist Dr Jeff Foster, “But once we hit 40, we need to start thinking about preventative health in a much more active way.”
We asked a range of health professionals the essential advice that every man in midlife and beyond should know…
“It is important that after the age of 40, men speak to their GP if they have concerns about a family history of prostate cancer, as we can do a simple blood test to check PSA levels for those at risk. It is also crucial to see theirdoctor if they experience changes in passing urine, such as getting up more often at night, difficulty starting off, poor flow or dribbling at the end of passing urine.” Dr Nasrin Razzaq, GP at Pathfinder Clinics in North west London
“Many men experience hair thinning and wonder how to promote thicker growth. While genetics play a significant role, factors such as stress, diet and smoking can also contribute to excessive shedding. To help break this cycle, practising relaxation techniques such as yoga, meditation, or deep breathing exercises can help manage stress and reduce stress-related hair shedding.
“Nutrition and lifestyle choices, meanwhile, are fundamental to maintaining healthy hair. Deficiencies in key nutrients – such as vitamin D, iron, and vitamin C – can contribute to hair shedding, while a well-balanced diet rich in lean proteins, healthy fats, and complex carbohydrates provides the foundation for optimal hair growth. Foods like eggs, salmon, nuts, and leafy greens supply essential nutrients, with iron playing a critical role in delivering oxygen to hair follicles. Avoiding smoking is crucial, as it can negatively impact blood flow to the scalp and accelerate hair thinning.
“For individuals who struggle to meet their nutritional needs through diet alone, supplements containing iron, zinc, and vitamin D can help bridge the gap and support healthier hair growth.” Dr Mia Jing Gao, medical advisor at Hims UK
“For many men over 40, mental wellbeing can often be overshadowed by career and family commitments. Social circles may shrink, stress can accumulate, and finding time to talk about challenges often feels like a low priority. However, maintaining good mental health is just as important as physical wellbeing.
“A key but often overlooked aspect of this is actively maintaining emotional connections. Friendships and support networks don’t sustain themselves without effort, and midlife is a crucial time to invest in them.
“Regularly catching up with friends, engaging in hobbies, or simply making space for open conversations can have a positive impact. Rather than viewing emotional health as secondary, men should see it as part of a balanced and fulfilling life. Small, consistent efforts to stay connected and engaged canhelp manage stress, improve overall wellbeing, and ensure midlife remains a rewarding stage of life.” Helen Wells, psychotherapist and clinical director at The Dawn Wellness Centre
“Testosterone levels typically begin to decline when men reach their 40s, which can result in issues like fatigue, weight gain, or reduced sexual drive. Testosterone is a key hormone for men, impacting muscle mass, bone density, energy levels, and mood. Making sure you are introducing the correct nutrients into your diet is a simple solution. To naturally enhance testosterone production, focus on a balanced diet rich in essential nutrients vitamin D, and omega-3 fatty acids.
Adequate sleep and regular exercise, especially strength training, can also stimulate testosterone release. Moreover, stress management techniques, like meditation or yoga, can help lower cortisol levels, which may inhibit testosterone production. By adopting a holistic approach that includes diet, exercise, and stress management, men can optimise testosterone levels naturally.” Steve Bennett, health coach and the author of ‘Fibre First’
“This probably sounds obvious, but every man over 40, no matter how fit and active, has a metabolism that is less active than it was 10 years before. We start to notice this more in our early to mid-forties. This means that you simply cannot consume the same number of total calories and in particular carbohydrates that you could in previous years. The only way you can adapt to this is altering your diet, and increasing exercise.” Dr Jeff Foster, men’s health specialist at Manual.co
“Osteoarthritis (joint cartilage degeneration) and osteoporosis (reduced bone mass) both increase with age, leading to issues with joint pain and fractured bones. Incorporate low-impact exercises like swimming, cycling, or yoga to preserve joint function, with stretching before and after physical activity also being important.
“To maintain bone density, add in weight-bearing exercises and resistance training, and ensure your calcium and vitamin D dietary intake is sufficient.”Dr Sanjay Mehta, GP at The London General Practice
“Cognitive health is just as important as physical health but is often neglected. This is particularly pertinent to men as research suggests that men may experience cognitive impairment earlier than women and are more likely to be diagnosed with MCI (mild cognitive impairment). Engaging in mentally stimulating activities – such as reading, puzzles, or learning a new skill – can help maintain brain function and stave off cognitive decline.
“Social activities that involve strategy, such as board games or team sports, combine mental exercise with social interaction for added benefits.” Rosanne Joseph-Anthony, nurse practitioner and founder of Healthium Clinics
“As we get older, our muscle mass tends to drop. However, it is also known that over the age of 40, we don’t absorb protein as well as we did when we were younger, which means that not only should we be eating more anyway to try and maintain as much of a muscle mass as possible, but we might even need more on top of that due to the fact that our bodies aren’t able to absorb it as well as it could in previous years.” Dr Jeff Foster
“Back pain is the most common cause of disability and time off work in the working population – particularly for midlife men. The overwhelming majority of back pain is related to wear and tear within the joints of the spine. Manyblame their work or posture but, surprisingly, it seems likely that back pain runs in families and is an inherited susceptibility as much as it is caused by environmental factors.
“If you suffer from back pain, the best advice is to keep physically active, be relaxed about taking over the counter medications until it settles and seeyour GP if it’s not settling within a week or two. If you suffer repeated attacks of lower back pain then exercises to strengthen your core such a yoga or Pilates can help reduce the frequency and severity of symptoms.
“Sometimes steroid injections into the spine are used by specialists to relieve symptoms. Most of all, remember that most back pain settles over time, and you’ll soon be back to normal activities. However if it doesn’t, see your GP for a referral to a spinal specialist.” David Bell, consultant neurosurgeon at London Bridge Hospital (part of HCA Healthcare UK)
“Over the age of 40, every man should be incorporating some form of weight bearing exercise into their routine. This is because over the age of 40, our testosterone levels start to drop more significantly, and this can affect our muscle mass.
“The medical condition known as sarcopenia is the progressive loss of muscle tissue that occurs as we get older. One easy way to help maintain this is to perform weight bearing exercise, which not only maintains muscle mass but also helps keep our bones dense as we age.” Dr Jeff Foster
“The older we get, the more vital our body’s ability to repair and regenerate itself during sleep becomes. The problem is, sleep issues also become more common as adults age. This occurs for a number of reasons in both men and women, including changes in sleep cycles, decreases in melatonin production and a rise in sleep disorders, such as sleep apnoea, restless leg syndrome, and insomnia.
“However, as men age, they can also experience more frequent trips to the bathroom at night due to prostate enlargement. This leads to disruptedsleep as they wake up several times. The changes in testosterone levels can also lead to sleep disturbances and a lower quality of rest. Therefore, have a discussion with your doctor to determine whether these issues may be contributing to any sleep disturbances, as you may benefit from further investigations and treatment.” Dr Sanjay Mehta, GP at The London General Practice
“Zinc is a key mineral with a direct impact on testosterone production and immune function which is why men require more than women. Men over 40 can benefit from ensuring an adequate zinc intake, as absorption can decline with age. Incorporate zinc-dense foods like lean beef, poultry, nuts, seeds and legumes into your diet. Not only does zinc help maintain healthy hormone levels, but it also supports muscle repair and cognitive function.” Rob Hobson, nutritionist, author of ‘Unprocess Your Life’, and spokesperson for Biokult
“After 40, stiffness and balance issues become more noticeable, increasing the risk of injuries. Since men often wear rigid shoes and focus more on upper-body training, their feet strength in particular declines. Weak foot muscles contribute to poor posture, knee pain, and even back issues, which can limit mobility over time.
“Strengthening the feet through barefoot walking, toe exercises and usinga massage ball will help to improve stability, reduce injury risk, and enhances overall movement efficiency – all of which is key for staying active and pain-free as you age.” Dr Suzanne Wylie, GP and medical adviser for IQdoctor
“Emerging research reveals a significant relationship between the gut microbiome and prostate inflammation. After 40, both systems become more vulnerable to imbalance. Certain gut bacteria produce compounds that can either protect against or promote prostate inflammation. This connection explains why dietary changes often affect urinary symptoms.
“For men over 40, strategically supporting gut health through fermented foods, diverse plant fibres, and limited processed foods can reduce prostate inflammation before it manifests as troublesome symptoms.
“This preventative approach becomes increasingly important as the immune system’s regulatory capacity naturally declines with age.
“Meanwhile, certain foods have been shown to benefit prostate health due to their lycopene, selenium, and vitamin E content, so incorporate cooked tomatoes, poppy seeds, cauliflower, broccoli, and other cruciferous vegetables like cabbage, kale, and Brussels sprouts into your diet.” Christopher Ogden, consultant uro-oncologist at The Harley Street Clinic (HCA Healthcare UK)
“The average person spends several hundred pounds a year on paying fortheir car to get serviced, and yet we have this strange assumption that our bodies will simply just keep working by themselves. Taking a more preventative approach to health now can prevent issues in the future and protect us when we get into our sixties, seventies, and later life. In particular, men should get health checks focussed on their cardiovascular risk, their prostate, and their hormones.” Dr Jeff Foster
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