Ageing from your early 20s to 30s and 40s feels akin to time travel. Not the good kind where you befriend a strange scientist and explore your Freudian trauma in a cool car. But the one where you wake up grumpy, bloated, hating everything and everyone in sight. You could flatter yourself by describing this phenomenon as a ‘quarter-life crisis,’ but the reality is everything gets old, even you.

Early Signs 

So, what exactly happens to men’s skin and bodies as we age? “In the late 20s and 30s, the skin’s ability to regenerate starts to slow down. Collagen and elastin production decreases, leading to the formation of fine lines and a loss of skin elasticity,” says Dr Kiran Sethi, MD, Author of Skin Sense and founder of Isya Aesthetics, New Delhi. And while evolution does its thing, men’s stubbornness also plays a significant role in accelerating this process. Take skincare products, for instance, which for some feel “too feminine” to use—a statement that essentially implies some men think they are tougher than the sun. “The skin’s ability to heal and repair itself slows down, making it more susceptible to sun damage and irritation,” says Dr Chetan Savaliya, Director of Satvam Nutrition, supplementing the thought.

But there’s also patriarchy at play here. Talk of men’s mental health is seldom acknowledged, mostly by men themselves. Some may think the broody, silent, chain-smoking Thomas Shelby-like vibes may appear cool, but often, this lifestyle tends to do more damage than good. “Stress and lifestyle significantly impact grooming routines and nutritional needs for men at different ages,” says Dr Chetan, adding, “testosterone levels decline, leading to a decrease in muscle mass and strength. Fatigue, mood changes, and erectile dysfunction can also arise. These hormonal changes can affect sleep patterns, leading to increased fatigue and irritability.”

The same stress can cause sleep disruption, further resulting in dull skin, dark circles, or something worse, the dreaded hair loss. Of course, today’s culture also plays a significant part in the whole scenario, with “poor diet, lack of exercise, and smoking being primary factors accelerating the ageing process,” adds Dr Kiran.

Greens A Day Keeps The Doctor Away

So, what can we do? “Firstly, a balanced diet is essential,” recommends Dr Chetan, “you should consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Additionally, staying hydrated by drinking plenty of water is also vital.” But apart from your diet, “regular physical activity is also necessary to maintain muscle mass, bone density, and to keep you healthy,” adds Dr Kiran.

Providing more specific guidance, Dr. Kiran emphasizes, “Anti-aging products containing ingredients like retinoids, hyaluronic acid, and antioxidants become more crucial. Additionally, sunscreen should be a daily essential.” Her sentiments are echoed by Dr Chetan, who states, “Nutrient-dense foods, such as vitamin C-rich citrus fruits, vitamin D-complexed fatty fish, and antioxidant-rich berries, can support immune function. Plant-based natural supplements, including vitamins and minerals, can complement the diet and offer added support.” However, he advises, “It’s crucial to consult with a healthcare professional to determine the necessity of supplements and to ensure their safe intake.”

Never Too Late

Both professionals agree that it’s never too late to make the switch, even in your 30s or 40s, with a few adjustments. “It’s essential to include adequate amounts of protein in your diet. Protein helps repair and build tissues, promotes muscle growth, and supports a healthy immune system,” says Dr. Chetan. He adds, “Men in their 30s should consider incorporating healthy fats, such as omega-3 fatty acids, into their diets. For instance, including salmon, mackerel, flaxseeds, and walnuts can provide Omega-3s that support heart health, brain health, and joint health.”

In case you’ve already enjoyed the roaring 20s a tad too much, there are ways to catch up with ageing, as per Dr Kiran, “At every stage in life, your skin will need something different from you. In your 20s, this could be basic. Once you enter your 40s and 50s, emphasize anti-ageing products, such as retinoids and peptides. Moisturization becomes crucial, and sun protection is again, non-negotiable.”

Is there something that can be done before reaching this stage? Perhaps a cautionary tale for folks in their 20s to lay a healthy foundation? Again, in unison, both experts agree and advise making a conscious effort to incorporate protein, calcium, and vitamin D, along with antioxidants like vitamins A, C, and E from an early age.

The Prologue 

As for what comes next, especially when the “sir” and the “uncle” tags start feeling rather familiar, Dr Cheta states, “In his 50s, a man’s energy needs decrease due to the ageing process. The metabolism slows down, and the body begins to lose muscle mass. It’s crucial to adopt a balanced diet that includes lean proteins, fruits, vegetables, whole grains, and healthy fats. Additionally, focusing on nutrient-dense foods and limiting processed foods can help optimize energy levels.”

He adds, “Another significant change is the increased risk of chronic diseases, such as heart disease, diabetes, and certain cancers. Moderate alcohol consumption, regular exercise, and maintaining a healthy weight can lower these risks.”It might appear as an extra load of effort on paper, but isn’t it worth it? Life truly begins beyond the realms of comfort. Plus wouldn’t you rather be a daddy than a dad?

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