What is your health worth to you? (Part 1)

13 min readSep 27, 2022

What are you willing to do to maintain your health?

Seeing what people are willing to do to make themselves happy is incredible. It’s just as unbelievable to note in many cases, so little seems to involve taking care of their health. A large percentage of the population spends an inordinate amount of time tending to their financial well-being and social media accounts while completely ignoring and neglecting their physical well-being. One of the most significant challenges we face is the increased dependence on processed food, which contributes immensely to a poor diet.

I recently turned 40, and it was difficult to accept. I was angry at how fast it had snuck up on me. Wasn’t I turning twenty just a couple of years ago? Clearly not.

In the couple of years leading up to this wonderful (I can now call it that) milestone, I had become increasingly aware of the worsening dietary habits I had created and the consequent effects they were having on my body. I had become uncomfortably overweight. Not obese, but well overweight. It was a fact I couldn’t hide. Not only did it make me physically uncomfortable, but it had significant impacts on my self-confidence and my mental health.

I didn’t want to be seen, making working out or doing any exercise difficult. I didn’t want to go anywhere or see anyone I knew for fear of them judging me as harshly as I was judging myself. This was so incredibly unhealthy on so many levels.

It took me a long time, but I reduced my weight drastically. Some of the effects of this weight gain and mental self-abuse have left scars I am still dealing with today, and turning 40 seemed to highlight some of those deep-seated self-inflicted traumas. It was also an enormous wake-up call for me, as it helped me to realise that if I don’t alter my way of living in a more positive direction, I won’t make it much further down the road.

So I am now in the process of trying to reform myself mentally, emotionally and physically.

Me, at 38, unaware of the changes occurring, and yet to occur in my physiology.

What does it mean to be 40?

This is a question I have been asking myself for a while now, and it goes hand in hand with another, more terrifying question: “Have all of my dreams come true?”

It’s probably a terrifying question because I clearly haven’t achieved all I want. Although it might be better to consider whether or not I am fulfilling myself as a human being. Am I creating the life I want to live, or is my life a reaction to my circumstances?

Some part of me expected that I would enter this stage of life with respect, love, and grace while enjoying the fruits of the economic and social harvest of all I have sown. Unfortunately, I didn’t transition into my forties with any kind of love or grace; rather, more like a hippo with a hernia on rollerblades, I stumbled and fumbled my way into this new epoch with completely the wrong attitude.

All is not as dramatic as it may sound. While turning 40 may have meant disappointment to me a year ago, all it has taken is a little bit of a perspective shift to help me to see it differently. Instead of looking at all I haven’t achieved, I have begun looking at all that I have accomplished (luckily for you, I’m not going to list everything), which has made me realise how amazing my life has been. I realised just how incredible it is that I have reached this age with all the knowledge and experience I now possess.

What physical changes have I observed?

I have noticed many aches and pains that I don’t remember plaguing my early to mid-thirties. Like now, I have constant neck and back issues, and my body clicks and cracks when I walk (and I walk a lot). You can find out all about my walking habits by reading this article.

My ability to lose weight has been severely hampered over the past couple of years. I know this can be for several reasons, but I have become more aware of it most recently in my late thirties.

Sleep has become one of the most important activities in my life. If I don’t get enough sleep it feels like I have a hangover.

My diet has much more obvious effects than I experienced even a couple of years ago. For example, I can no longer eat dairy for fear of exploding; indigestion occurs at the drop of a hat, and I may have discovered that I have an intolerance to Lycopene (this might be a preexisting condition that I am still researching).

40yr old physiology

Turning 40 comes with a multitude of physiological changes that seem inevitable. Many of these age-related changes we experience can be controlled and even treated. Knowing what changes are happening in our bodies as we age is important. Our inevitable march to the grave doesn’t have to be difficult and uncomfortable.

What happens to the human body after the age of 40?

The symptoms underlying the physiological processes that occur due to ageing can often be mitigated. Anticipating and understanding these processes can help to give us a measure of control over our own lives. It is crucial to remain objective and understand that everyone’s physiology varies, and what works for one person might not work for another.

It is also essential to understand that this is by no means a comprehensive list of all changes that will occur after turning 40. It is a topic that could fill an entire book and is outside this piece’s scope. I will, therefore, be listing a few of the changes and providing only short descriptions of them. Any further reading you may wish to do will be linked throughout and again at the end of the article.

So, what physical changes might you expect as a man turning 40?

Due to its symptoms and complications, Benign Prostatic Hyperplasia (BPH) is a health problem for ageing men. It is a common cause of urinary tract symptoms and bladder obstructions. Symptoms of this might include frequent urination, difficulty initiating urination, and interrupted urinary stream. If you suffer from any of the symptoms mentioned earlier and feel you might be at risk, it is important to consult your physician. It is not a life sentence, though, as many treatments are available. (There is more information about BPH available here)
Mitochondrial Dysfunction sounds like a problem caused by watching a bad Star Wars prequel. Still, it is a far less sinister, age-related decline in the functioning of the mitochondria within our cells. These mitochondria generate the chemical energy needed to power the biochemical reactions that occur within our cells. Unfortunately, ageing results in a declining ability to function correctly, ultimately leading to organ ageing and dysfunction. This decline is especially prevalent in tissues with high energy demand, such as skeletal muscle and heart tissue, which can be one of the preceding factors of heart failure.
Immunosenescence is an age-related decline in both our innate and adaptive immune systems. The former is our first line of defence, and the latter is our more specialised defence. This puts us at an increased risk of all sorts of wonderful diseases like diabetes and cancer. It is also why we take longer to heal as we get older. And, of course, stress can be a significant contributing factor to our immune system’s ageing.
We will also experience hormonal changes. Testosterone levels will have already begun to decline, but it is not the only endocrine compound affected by ageing. We experience decreases in dehydroepiandrosterone (DHEA), which is a precursor to testosterone and is responsible for synthesising androgens, such as testosterone and oestrogen; human growth hormone (HGH), which is responsible for stimulating growth, cell reproduction, and regeneration; melatonin, which plays a role in helping us to sleep and depends on the time of day( we experience increased production when it is dark and decreased production with more light); cortisol, which is a steroid hormone that regulates metabolism and helps our bodies respond to stress; and estradiol, which is a form of oestrogen that is crucial to male sexuality — “estrogen needs to stay in balance with testosterone to help control sex drive, the ability to have an erection, and the production of sperm.”.
Sexual dysfunction is brought about by changes to our hormone levels. Balanced hormone levels are crucial to sexual functioning. Dysfunctions from age-related changes in our hormone levels can include variables like satisfaction, erectile frequency and sexual ability, and sexual motivation and desire to engage in sexual behaviour.

I must say that while all of these physiological changes are concerning and require attention, it is the last one that is the most distressing to me. Jokes aside, it’s a problem that many people deal with daily, yet the effects can be alleviated in many cases.

What can we do to assuage these age-related changes?

There are several ways to improve and mitigate the effects of ageing. One such way is through exercise. High-intensity Interval Training (HIIT) and Resistance Training (RT), which I will be going into more detail on in the following sections, have both been shown to reverse the decline in muscle mitochondria, which helps to reduce the risk of muscular ageing and helps to improve cardiovascular function.

Nutrition is integral to fighting the effects of ageing. Maintaining a diet rich in the vitamins and minerals our bodies need, such as vitamin E and zinc (which help to improve immune function), while restricting caloric intake can potentially delay age-related decline in immunity.

Supplementation of testosterone and DHEA can help to improve age-related sexual dysfunction. As mentioned above, zinc and vitamin E are important for immune function. We can also include vitamin D and D-Aspartic Acid to increase testosterone levels, which is crucial for increasing sex drive and improving sexual function.

Maintaining hormonal balance is important, but relieving stress is possibly just as vital to improving sexual dysfunction. One of the best ways to reduce stress, confirmed by plenty of research, is meditation and yoga. It is recommended that these be considered as part of your daily routine. Unless you don’t enjoy sex and prefer stress.

And so, considering all of these changes occurring within my ageing body, I felt it essential to address the two factors I have the most control over — my diet and exercise habits. If I’m going to get older, I am going to make absolutely sure I’m getting wiser at the same time.

My diet

Why and how I eat the way that I do

I am and always have been a vegetarian. My parents became vegetarians before I was born. They never forced me to eat like them. I was always given the freedom to eat what I wanted. I am reminded of a story from when I was in preschool. When my mother came to fetch me at the end of the day, the teacher remarked that I had been so good, and at lunch I had eaten all my veggies but wouldn’t touch my chicken. I was as stubborn then as I am now. To this day, I have no desire to eat meat.

I used to think life would be easier if I ate meat. I tried everything, from steak to fish. I could never develop a taste for any of it. I ate chicken for a short time but hated every bite. It just wasn’t for me. I also ate bacon for a long time, but in all honesty, who could resist bacon?! The most I can do now is eggs, but I seldom do, and I’m okay with that. It works for me.

What is the goal of my current dietary habits?

I want to eat healthy, unprocessed whole foods as much as possible. I should clarify that it is not my aim to be strictly vegan. I believe that ethical veganism is a personal choice. Morally, I don’t have anything against people wanting to eat meat. I don’t begrudge anyone their choices or beliefs as long as those choices and beliefs don’t harm any animals unnecessarily. I realise that this discussion is an ethical debate hugely outside this piece’s scope. Let’s just leave it at that and move swiftly along to my actual dietary aims.

I aim to eat as much healthy food as possible to maintain the correct weight for my height and musculature. I don’t want to put myself on crash diet after crash diet to lose as much weight as possible. Losing weight is not the aim. Aesthetically pleasing abdominal muscles and low body fat content aren’t my aims. Health is my goal. Health is my focus, and I believe that the lower body fat content and consequent pleasing aesthetics are bonus features of a healthy lifestyle.

What am I eating?

I eat foods that are not calorie-dense, such as junk food or heavily processed food. This helps me to feel full for extended periods. This also means no bread, pasta, meat substitutes (soya-based burgers etc.), and the biggest “no” of all, no sugar.

The only sugar I am happy to consume is that which comes in the form of delicious fruit. The sugar content of fruit is generally higher than that of other whole foods, but this sugar, mostly fructose, is a much healthier option.

Fructose is metabolised by the liver. Fruit is loaded with many nutrients, lots of fibre, and plenty of water, but it takes time to eat and digest, which means it doesn’t overwhelm the liver, as it is hit more slowly.

Where do I get my protein from?

As vegetarians, vegans, or plant-based humans know, we are always, not often, always asked where we manage to get our protein from. And my answer is usually: “From the food that I eat.”

Sarky, I know, but let’s be honest, what’s life without a little sarcastic humour?

The truth is that few of us know what protein is or how much we are getting on any day, at any given time. Very few of us are actually food scientists or nutritionists.

The minimum daily protein intake recommended by the Academy of Nutrition and Dietetics is 170grams (g) of protein for men between the ages of 31 and 50. Women in the same age range are recommended a slightly lower amount of about 140 grams (g).

This seems like a tall order if you aren’t eating an omnivorous diet, but eating enough protein on a plant-based diet is much easier than you might realise. Many options are available to us, and they can be consumed in any number of mouthwatering combinations. You are limited only by your culinary skills and imagination. Remember that you aren’t expected to eat all your protein in one sitting; I recommend spreading it throughout the day. Just a thought, use it or not; it’s up to you.

Dark-coloured leafy green vegetables are a great source of protein, although they aren’t enough on their own. They can be combined with other protein-rich foods to reach those all-important recommended daily allowances. These include broccoli, spinach (obviously), and kale. Mushrooms, while not a leafy green vegetable, are also great sources of protein.
Potatoes are high in other nutrients like Potassium and Vitamin C. However, smothered in excess quantities of butter and cheese, they become significantly less healthy.
Chickpeas are a fantastic option that can be served hot or cold. They can also be served in the form of hummus, which tastes great on baked potatoes, as a healthy snack food, and contains decent levels of protein.
Beans and rice are incomplete protein sources when served separately, but together they form a complete protein combination.
Red and green Lentils are a tasty source of protein that provides plenty of fibre and essential nutrients such as Iron and Potassium.
Soybean products such as Tofu and tempeh are some of the richest sources of protein, but this varies depending on how they are prepared. They also contain good amounts of Calcium and Iron. Edamame beans, which are immature soybeans, are delicious and rich in protein too.
Quinoa is a high protein content grain. It is a complete protein rich in other nutrients like Magnesium, Iron, and manganese and plenty of fibre.
Nuts are a great source of protein for those who aren’t allergic. Peanuts contain many of the healthy fats our bodies need, and in the form of peanut butter, they provide a complete and delicious protein snack. Almonds also provide us with Vitamin E, which is excellent for our skin and eyes.
Seeds like chia and hemp seeds are excellent sources of protein. Chia seeds are low-calorie and rich in fibre and Omega 3 fatty acids. Hemp seeds are a complete protein all on their own. Both can be soaked in water or your own choice of milk substitute. I prefer oat milk to nut milk, but that is a personal choice. You go with whatever you like.
Spirulina is an algae that comes in the form of a powder or supplement. It can be added to breakfast cereals and smoothies (or anything, really) to increase the protein content. It is rich in Iron, Manganese, and B vitamins (but not Vitamin B12). It is not my favourite source of protein, but it may work nicely for you.

After discussing my reasons for eating the way I do and explaining where I get my protein, I will explain the exercise habits I have already adopted and the practices I hope to adopt over the next couple of weeks and months. Understanding that exercise is integral to improving and mitigating the effects of ageing, I have tailored exercise regimes for myself that include High-Intensity Interval Training, Resistance Training, Callisthenics, and some Low-Intensity cardio training. To alleviate my stress and improve my overall well-being and the added benefit of keeping my libido strong, I will be implementing a strict regime of yoga and daily meditation. This will be available in part 2 of this series: What is your health worth to you?

If you have any questions, please feel free to reach out in the comments or send me a DM.

In the meantime, eat well, stay strong, and I will see you in the next one.

Disclaimer:

Nothing in this article should be considered medical advice. I am not a medical professional. I am a person looking to improve and maintain a healthy lifestyle. Everything I have provided is for educational and entertainment purposes. Do your own research and consult a physician or medical professional before making any changes to your diet.

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