A man in your 30s? What you need to know about your overall health

Our bodies and our minds change as we go through life. Every decade brings its own physical and mental needs and challenges, and it is up to us to make the most of each. Here we ask experts about the big issues for thirty-somethings in terms of nutrition, exercise and the worries that dominate this decade for men.

Nutrition & Alcohol

Fertility can become a significant issue for men in this age group, says consultant nutritionist Gaye Godkin, who recommends eating lots of food rich in protein and in zinc, which is closely associated with good sperm health.

Zinc can be found in seafood, pumpkin seeds, nuts and grains.

If you drink, it’s also advisable to cut back your alcohol intake during this period, she warns. “Alcohol has a detrimental effect on sperm production and more importantly on sperm quality.”

Pulling Generation Z back from the online world

---

A woman in your 20s? Nutrition, exercise and overall health advice

---

‘You can all sit on the couch and get fat if you wish’

---

Men in this category also need to be thinking about muscle and bone health – and many will also require a more balanced approach to their diet, she warns. Many men in this age group consume a lot of protein shakes and bars, as well as turkey or chicken she says, as they want to build muscle and look good. In fact, warns Godkin, a more diverse diet is required to build muscle.

“Switch your focus away from chicken or turkey three or four times a day to vegetable proteins such as nuts, seeds and chickpeas,” she advises, adding that men also need to eat more fish, fruit and vegetables “and not rely on a protein shake and a chicken burger to meet their dietary requirements”.

Exercise

The 30s is often a time of change for men in terms of their level of physical activity, observes Dr Mark Rowe, GP and author: “A lot of men play team sports in their 20s, but when they get into their 30s, they retire from team sport – and many make the mistake of completely retiring from exercise.

As a result, he warns: “Men can become increasingly unhealthy as in this time of life they may be commuting long distances and working longer hours. They may have a more sedentary lifestyle, and may be tired and time-poor, so a vicious cycle can ensue.”

Dr Rowe recommends a regime similar to that for 20-somethings – at least 150 minutes a week of moderate intensity exercise (during which you can talk but not sing) or 75 minutes of vigorous intensity exercise (during which you can neither talk nor sing), 15 minutes of resistance training twice a week, and regular movement during the day. And don’t forget to stretch: “Flexibility is important, so ensure that you incorporate regular stretching exercises into your day,” he advises.

Potential health issues worth considering

A significant increase in belly fat becomes a major issue for many men at this point, warns Dr Rowe: “Around this age men are becoming more sedentary. They are spending more time sitting, more time at work, and more time commuting, so all round, there is less physical activity. They can put on weight, especially belly fat which is a significant risk factor for later in terms of diabetes, heart disease and high blood pressure.”

Haemorrhoids or piles is also a common problem for men in their 30s, often because of inadequate fibre in the diet due to eating too much processed food, he warns. “Piles can cause bleeding from the back passage. It’s very important to get it checked out if you experience this.”

Mental wellbeing

A big worry for men in this category is finding the right partner in life, believes Dr Harry Barry, GP and author. “This can be a strong cause of stress,” says Dr Barry, who adds that, like their female peers, men of this age can also become “caught up” in the anxiety around fertility experienced by couples who wait until their late 30s, or even their early 40s to start their families.

“My advice is that long-standing couples should try to have their children by their mid-30s – or at least have started their family by then.”

Tip for making the most of your decade

Look after your sexual health if you have multiple partners, is the advice from Dr Higgins: “There is a very high incidence of chlamydia, gonorrhoea and syphilis in this age group. Use barrier contraception and remember, regular STI checks are essential.”

Health & Fitness advice through the Decades
- Women in their 20s
- Men in their 20s
- Women in their 30s
- Men in their 30s
- Women in their 40s
- Men in their 40s
- Women in their 50s
- Men in their 50s
- Women in their 60s
- Men in their 60s
- Women in their 70s
- Men in their 70s
- Women in their 80s
- Men in their 80s

Sign up for one of The Irish Times' Get Running programmes (it is free!). 
First, pick the eight-week programme that suits you.
- Beginner Course: A course to take you from inactivity to running for 30 minutes.
- Stay On Track: For those who can squeeze in a run a few times a week.
- 10km Course: Designed for those who want to move up to the 10km mark.
Best of luck!