Healthy habits for men in 30s: GP-approved tips

Summary: In your 30s, incorporating healthy habits such as balanced nutrition, regular physical activity, stress management, and frequent health checkups is essential for long-term health. Prioritise sleep, hydration, and mental well-being while reducing alcohol intake and avoiding or quitting smoking. These choices will enhance energy and self-esteem while laying the groundwork for a healthy, active future.    

Turning 30 is like hitting a reset button on your health—your body is no longer the same as in your 20s, and it's time to focus on your well-being. While youthful energy may be waning, it’s a perfect time to adopt habits that lay the foundation for a healthy, vibrant future. By making a few thoughtful decisions now, men in their 30s can feel their best and avoid common health challenges in the years to come.  

What happens to a man's body in his 30s?

• Slower metabolism: Metabolism tends to slow down, making weight gain easy and shedding pounds more difficult. The body may burn fewer calories while at rest, highlighting the need for a healthy diet and regular exercise.  
• Hormonal changes: Testosterone levels gradually decline, though they generally remain within a healthy range. This may cause a drop in energy, muscle mass, libido, and occasional mood swings.  
• Joint and bone health: Bones may lose density, and joint health may worsen without regular exercise and proper nutrition. This increases the chances of injury or discomfort in daily life. 
• Decrease in muscle mass: Muscle mass naturally starts decreasing around age 30, especially if strength training is neglected. This can impact overall strength, endurance, and metabolism. 
• Heart health: Cholesterol and blood pressure levels may gradually rise, especially with unhealthy eating habits or insufficient exercise, making it vital to track heart health. 
• Mental health: Stress from work or family responsibilities may influence well-being. The strain may result in burnout, anxiety, or sleep issues if not managed. 
• Recovery time: Healing from physical exertion, exercise, or insufficient sleep may take longer than in younger years. 

A balanced routine that includes regular exercise, proper nutrition, stress management, and routine medical checkups can help mitigate these changes and foster long-term wellness. 

During a man’s 30s, metabolism slows, muscle mass reduces, and testosterone levels drop, affecting energy and muscle power. Bone density and joint health may also weaken. Recovery time increases after exercise, illness, or poor sleep, and stress may affect mental health. Maintaining a healthy lifestyle is crucial for managing these changes.   

Also read: 30 Healthy Habits for Men over 40

Health habits for men in 30s

1. Engage in consistent physical activity: Aim for a minimum of 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity weekly, along with two days of strength training. 
2. Proper sleep: Strive for 7-9 hours of restorative sleep each night to facilitate recovery, mental clarity, and overall well-being. 
3. Adopt a nutritious diet: Concentrate on lean proteins, healthy fats, fibre-packed foods, and complex carbohydrates for sustained energy and lasting health. 
4. Stay well-hydrated: Consume at least 2-3 litres of water daily to support metabolism, digestion, and energy levels. 
5. Limit alcohol consumption and eliminate smoking: Cut down on alcohol and refrain from smoking to decrease the risk of chronic diseases like heart disease and cancer. 
6. Monitor your health consistently: Schedule regular medical check-ups to monitor blood pressure, cholesterol, and blood sugar levels for early detection of potential health issues. 
7. Effectively manage stress: Utilise mindfulness, meditation, or engaging activities to alleviate stress and maintain emotional equilibrium. 
8. Foster social connections: Cultivate and preserve valuable relationships to enhance mental and emotional well-being. 
9. Support bone health: Ensure adequate intake of calcium and vitamin D to maintain robust bones and lower the risk of osteoporosis. 
10. Plan for financial and lifestyle security: Begin saving, investing, and establishing long-term financial and personal development goals to ensure a healthy future. 
11. Mental Health: Consider mental health check-ins by consulting a therapist or GP if struggling emotionally. 

How to take care of health after 35 men?

10 key health practices for men over 35

1. Remain physically active: Incorporate strength training, cardiovascular workouts, and flexibility exercises to preserve muscle mass, joint health, and cardiovascular fitness. 
2. Adopt a balanced diet: Focus on consuming lean proteins, whole grains, healthy fats, and fibre-rich foods while minimising processed foods, sugar, and unhealthy fats. 
3. Keep track of weight and metabolism: As metabolism slows down after 35, practicing portion control and mindful eating is crucial to avoid weight gain. 
4. Focus on heart health: Limit sodium and saturated fat intake, keep track of cholesterol and blood pressure levels, and include heart-healthy foods like fish, nuts, and leafy greens in your diet. 
5. Schedule regular health check-ups: Arrange annual screenings for blood pressure, cholesterol, blood sugar, prostate health, and other fundamental health markers. 
6. Promote bone and joint health: Make sure you get enough calcium and vitamin D and engage in weight-bearing exercises to prevent osteoporosis and joint problems. 
7. Effectively manage stress: Engage in mindfulness, meditation, deep breathing, or hobbies that help alleviate stress and prevent burnout. 

Also read: Causes of excessive sweating in males: Ask a GP

What is the biggest health issue for men?

Additional major health concerns for men:

1. Heart disease: Elevated risk stems from unhealthy lifestyle choices, genetics, and stress. 
2. Cancer: Prostate, lung, and colorectal cancers rank among the most prevalent in men. 
3. Diabetes: Type 2 diabetes correlates with obesity and unhealthy dietary practices, potentially leading to complications like kidney disease and nerve damage. 
4. Mental health challenges: Rates of depression, anxiety, and suicide are higher in men, often due to societal expectations to hide emotions. 
5. High blood pressure: If uncontrolled, it can result in stroke, heart attack, and kidney damage. 
6. Obesity: Raises the likelihood of numerous chronic conditions, including heart disease, diabetes, and joint issues. 
7. Liver disease: Frequently caused by heavy alcohol use, fatty liver disease, or hepatitis infections. 
8. Erectile dysfunction: Can be an early warning sign of underlying health problems such as cardiovascular disease or diabetes. 
9. Osteoporosis and joint issues: Often neglected in men but essential for long-term mobility and strength. 
10. Respiratory conditions: Chronic obstructive pulmonary disease (COPD) and lung infections, especially in smokers, are significant concerns. 

How can telehealth help men in 30s in taking care of their health?

For men in their 30s, staying on top of health can be easy with telehealth. From booking telehealth appointments in Australia for general check-ups to getting online doctor consults for everyday concerns, it’s fast and convenient. Need a mental health care plan or an online medical certificate in Australia for work? No problem, handle it all from home. You can also access instant scripts online for common medications and secure online GP referrals to specialists when needed. Its modern healthcare made simple, discreet, and on your schedule.

Your 30s are all about building a strong foundation for a long, healthy life. By eating well, staying active, managing stress, and having regular checkups, you’ll not only feel great today but also set yourself up to thrive in the years ahead. Adopt these habits today, and your future self will thank you!