Most men can expect to experience some amount of hair loss by the time they reach thirty, and it can do quite some damage to their self-esteem. There are many reasons for losing your hair, and there are many options that can help you prevent balding – or at least buy you some time before it happens. And as prevention is always better – and easier – than the cure, here are a couple of ways in which you can fight hair loss like a pro.
Stress can lead to hair loss, so try to find a way that can help you de-stress after a long day at work, an argument with your loved one, or anything else that usually stresses you out. It can be anything from taking a 15-min walk to meditating for an hour, as long as you find it enjoyable and helpful. By reducing the amount of stress you feel, you are more likely to stay healthy for a longer period of time, both mentally and physically – and this includes everything from the appearance of your skin to the amount of hair you have. Moreover, there are many stages of hair loss, so before you start looking for the solution, make sure you know what exactly is causing it and how serious it is.
Adjust your diet
One of the most important things you need to do if you want to win this battle is changing your diet. Research has shown that a bad diet can make you start losing your hair faster because your hair isn’t getting enough proteins and other nutrients that would make it stronger. So, add more good fats and protein-rich foods to your diet, and your hair is bound to keep growing instead of falling off.
Get enough sleep
Studying all night or organising a movie marathon that would last through the night might seem like a fun thing to do while you are young. However, as you age, your body needs sleep to rest and regenerate. Getting at least 7-8 hours of sleep is essential for your body’s health, which includes the health of your hair. Getting enough sleep is also closely connected to your stress levels – if there is something bothering you and affecting your sleep patterns, don’t ignore it.
Use the right products
In order to keep your hair healthy and help it grow, you should make sure to use natural hair products. There are many products out there that don’t really do much for your hair, or might even damage it, which is why you need to think about the products you use – don’t just buy the first bottle that has “shampoo” written on it. Plus, besides the shampoo, you should also use hair conditioners, vitamins, and even growth serums if necessary. This way, you’ll know that your hair is getting everything it needs to stay strong and healthy.
In case you’ve already started losing hair, there are many treatments that might help you. Some of them come in the shape of lotions and medications, while some are a bit more “serious” and include various medical procedures, such as hair transplant and cell therapy. However, you should know that baldness is, after all, natural. This is why you should ask yourself whether you really want to treat it once the process starts. If you still do, here are some of the most popular treatments:
Also known as Regaine, Minoxidil is an FDA-approved drug that is designed to fight hair loss by slowing down the process. However, the downside is that if you stop taking it,
the process will be reversed and you’ll actually end up losing the hair you’ve grown while you were using it.
Laser treatments, unfortunately, can’t help you grow new hair. However, they can help your existing hair become stronger by stimulating the blood flow, so it’s more about saving the hair you have than growing new one. Also, the therapy needs to be repeated until the results show.
This is perhaps the most extreme solution, but also the most effective. It implies taking the existing strands of hair from your head, dissecting them, and planting the dissected grafts into the bald areas.
Losing your hair is a natural process that you shouldn’t be afraid of. However, it is completely
understandable that you want to postpone it for as long as you can, so do your research, choose the option that suits you best, and the results are bound to show in no time.
As the time inevitably rolls by, our bodies slowly deteriorate. We face age-related muscle loss and our
metabolism starts working against us. Consequently, it becomes harder and harder to maintain fitness
levels and accomplish set goals. Well, you might not be able to stop the wheel of time, but there is so
much you can do to slow its advance. To pull it off, weight loss efforts should be adjusted to the realities
of the 50s. Moreover, you need to rely on tried and tested tips that burn fat. You will be able not only to
lose weight, but also keep it off. So, keep an eye on these 5 elements of the fitness success formula.
Build a peerless mindset
It all starts with the right mindset. You need to find your inexhaustible source of motivation and
determination. Without it, you will struggle to maintain great diet and fitness routine over a long period
of time. In fact, you can easily fall off the track. Therefore, focus on the inner work first. Have a crystal-
clear idea on why you want to lose weight and what it means to you. Set clear, tangible goals to act and
milestones and motivation boosters. These steps will help you be consistent, gain a sense of purpose,
and see your weight loss program through.
Get enough sleep
Embrace a holistic approach to weight loss. Build sound day-to-day habits that will empower you to
advance down the fitness road faster. One of the crucial aspects of fitness lifestyle is not the just the
physical activity itself, but sleep and rest.
In general, most people should try to sleep between 7 and 8 hours every night. Anything less than that makes your body resistant to losing weight and impedes your hormonal balance, which is the last thing you want. As an added benefit, you are able to avoid that groggy morning feeling and start every day with the bang.
Eat your way to success
If you are aiming at a long-term success, you have to mind your nutrition as well. Include a healthy eating
plan, which involves balanced, nutritious meals. What is the sweet spot? Well, it would be best if your
diet would consist of ¼ protein, ¼ carbohydrates, and ½ veggies. Opt for lean protein sources in the
league of turkey and chicken, and stick to healthy carbs, such as brown rice and sweet potato. Note that
proper hydration should also be an integral part of your diet. Oh, and steer away from fad diets and
quick-fix solutions. Use supplements only as a last resort to bridge nutrient gaps.
Appropriate workout apparel is proven to boost both self-esteem and performance. It also adds a layer
of protection and reduces the chances of injury. This is one of the most overlooked aspects of exercise.
Do not make this common mistake and get proper equipment. Don’t skimp on your gear and opt for
high-quality men’s gym shorts, T-shirts, and shoes. Enable full freedom of movement and let your skin
breathe. Apart from that, you can invest in a new bag and headphones. All these things will make the
entire fitness experience much more enjoyable.
A smart workout plan
As for the exercise itself, there are a couple of things to pay attention to. Feel free to start small, with 30
minutes of low-impact activity per day. Hiking and swimming are a great way to get the show on the
road. Next, develop a formal workout program. I would suggest going for a high-intensity interval
training (HIIT) or full body strength training. They help you maintain lean mass and shed pounds faster.
At the same time, as an aging man, you have to work on your mobility and flexibility. Such a smart,
balanced approach will maximize the results and minimize the chances of the Yo-Yo effect kicking in.
Take control over your life
Achieving the body you had in your twenties might seem far-fetched, but it is far from unattainable, at
least when it comes to weight. The ball is in your court, so step up your game. Come up with a
comprehensive battle plan and attack fat deposits without mercy. Find your motivation to avoid running
out of steam. While creating your weight loss plan, have in mind your age, physical condition, and set
realistic goals. Stay fit, strong, and healthy for years and years to come. Throwing in the towel is not an
option, not if you want to lead a happier and healthier life
Just because you're over 50 doesn't mean that you can't exercise anymore! Trying to be fit and building muscles is what every one of us should aim at, no matter our age. So, don't be scared, the good news is that you can do it. With age, your metabolism starts to slow down and that is natural. But, that shouldn't stop you from exercising and living your life to the fullest. It is important that you stick to a serious exercise plan and optimize your diet for muscle gain. We are here to guide you through the whole process. Of course, before you begin any new diet or training regimen, you have to consult your doctor.
Good plan as a firm foundation
Before you start your fitness journey, you need to come up with a good exercise plan. According to the American College of Sports Medicine, people over 50 should strength-train all major muscle groups at least two and up to four times per week in order to gain muscle. Allowing at least 48 hours between strength-training workouts for full recovery is a must. Remember that you mustn’t over-train! If you do that, you are risking dangerous injury and setbacks in your plan. That can only be bad and lead to muscle loss. Of course, you have to pay attention not to under-train either. We recommend that you do cardio training every week as well, not only strength training. That way, you'll be safe when it comes to both health and fitness. Aging ladies are at a greater risk of osteoporosis than men and benefit from focusing on high-impact cardio as long as their knee joints can handle the weight. But, before you start, consult your doctor just so that you learn how much exercise you can do. Your doctor will also help you choose the right exercise plan for you.
Prepare yourself and your exercises on time
Remember that being persistent and well prepared is essential if you want to succeed with your plan. Before we go into details about your training routine, we have to emphasize that you need proper clothes and proper gym equipment, especially if you want to work out at home. When it comes to strength-training exercises, do one to two exercises per muscle group in each strength-training session. Vary the exercises from session to session. Remember to do exercises that activate your chest, shoulders, biceps, triceps, abs, back, hips, glutes, quads, hamstrings and calves. Multi-joint exercises work more than one muscle group at once. For example, squats, lunges and leg presses build the glutes, quads and hamstrings all in one exercise. Over-50 adults should prioritize multi-joint exercises more than exercises that isolate one muscle, since they improve stability, balance and coordination and can help you avoid injuries when doing other types of exercise. Other examples of multi-joint exercises are pushups, pull-ups, bench presses and shoulder presses. However, be extra careful when choosing the amount of weight you lift! Combine that with days where you do cardio and cardio only and you should be all set.
We've already mentioned that men over 50 don't digest and metabolize food and nutrients like they used to. And it is common knowledge that muscle gain goals are linked to body fat loss ones which makes every calorie you take in crucial. Therefore, you need to pay extra attention to your calorie count. Let's say that you are operating on a calorie budget of 2,000 calories per day, getting essential proteins, low-glycemic carbohydrates and healthy fats becomes a challenge, right? Well, by taking macro-nutrient supplements like whey protein and micro-nutrient supplements like multivitamins, you will be sure that your body gets what it needs while keeping those calories low. Of course, you have to stay well-hydrated and get enough sleep if you want your diet and exercise plan to really work for you. We've mentioned sleep and it is almost as important as proper diet. Remember that you need to provide more time for your muscles to heal than before. The healing process is as vital as the building process. Keep yourself and your muscles healthy!
When it comes to aerobic workouts, we have to underline that your maximum aerobic capacity decreases over time. Unfortunately, that lowers your cardio fitness level. So, to stay healthy, get aerobic exercise that works your entire body, like walking, jogging, swimming, dancing and the elliptical machine. Cardio-vascular workouts burn way more calories than strength-training so we recommend that you do more cardio if you want to lose weight. In the end, the more active you are, the better. You can even transform chores and everyday activities into mini-workouts. Do gardening, walk the dog and make the most out of it. You can even choose a fitness class that you enjoy doing to help you squeeze in more aerobic workouts.
All in all, aging isn't that scary because you can fight it as long as you have the desire to work on yourself. Eat to keep fit, build, make sure to stay active and sleep well. You have our guide, now it's your turn. Do you want to make the most of your life? We believe that you do.
Peter is a men's grooming and health writer at The Beard Mag & High Style Life magazines, living between UK and Australia. Beside writing he worked as a grooming consultant for many fashion events around UK & Australia too! Follow Peter on Twitter for more men’s grooming tips.