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Men: Health tips for your 30s

Focused on Health - August 2013

by Adelina Espat

30s men  healthStaying in fighting shape is one of your best defenses against cancer and other diseases. Use these tips to help you look and feel your best in your 30s.

Put some muscle into it

PROBLEM: Most men begin to lose muscle mass after age 30. Strength training can prevent muscle loss and build bone density. It also increases the rate at which your body burns calories to keep you at a healthy weight. And, maintaining a healthy weight can help you avoid diseases like cancer.

FIX: So, if your idea of exercise is running or playing a sport, now’s the time to step up your game. Move out of your comfort zone, and start a weight training program.

Take time to unwind

PROBLEM: Starting a family, buying a home and taking on bigger responsibilities at work – you’ve got a lot going on. And that can increase stress. Chronic stress affects almost every system in your body and wreaks havoc on its functioning, making it harder to fight off diseases like cancer.

men health weight

FIX: Curb stress by doing breathing exercises and other relaxation-type activities, like massage, walking or yoga.

Cigars: Lights out

PROBLEM: Smoking a cigar or two to celebrate a special occasion might seem more sophisticated and less dangerous than smoking cigarettes.

But one large cigar can contain as much tobacco as an entire pack of cigarettes. That increases your odds of getting lung cancer. The American Cancer Society also points out that cigar smoking is connected to impotence.

FIX: Avoid all tobacco products. Instead of lighting up for an occasional social smoke, pay attention to how good it feels to spend time with friends. Your friends, family and co-workers prefer your company when you’re happy, healthy and smoke-free. Guaranteed.

Get more health tips by age

“Practicing these healthy behaviors is important for all men, regardless of age,” says Therese Bevers, M.D., medical director of MD Anderson’s Cancer Prevention Center. “So take note of all of these tips — even the ones directed toward men older or younger than you.”

And talk to your doctor about cancer screening exams. Exams are available for those at increased risk for lung and skin cancer. Your doctor can help you learn about your personal risk for cancer, and tell you what exams you should get and how often.

Men's health tips for your 20s

Men's health tips for your 40s

Men's health tips for your 50s and older

Men’s screening exam by age checklist

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© 2014 The University of Texas MD Anderson Cancer Center