Eating a nutritious and balanced diet can support our health at any age. In particular, for men over 50, following a healthier lifestyle can help reduce risks of developing certain health conditions such as heart disease, diabetes, and high blood pressure, as well as prostate issues, which can be more common from this age. In fact, men are more likely to die younger than woman, for a range of reasons. Supporting our health through nutrition can be a big part of reducing risk of illness and premature death.
Dietary needs can change with age, with certain men needing a reduction in overall calories and energy to maintain health compared to younger years, or with occurring certain health conditions meaning that changes to nutritional intake is required or would be beneficial.
The best diet for men over 50 will include a diet that meets their range of nutritional needs, through fruits, vegetables, whole grains, lean proteins, healthy fats and essential vitamins and minerals. There are certain supplements that men over 50 can consider taking depending on their health status, as well as certain foods to avoid or minimise, to improve health and lifestyle. The diet for a 50 year old man should be varied and include a range of nutrients, which we will explore more in detail below.
Nutritional Needs for Men Over 50
Being mindful and aware of nutritional needs is important to help support health in men over 50 years. There are several important dietary changes for men over 50, which include:
Calorie requirements
Depending on certain factors such as your weight, activity levels and muscle mass, calorie requirements can vary greatly in men over 50. Being aware of how much energy (calorie) your individual body needs, is helpful in understanding better the portions of food that may be best for you. As men become older, calorie requirements may reduce due to several reasons such as a reduction in activity and exercise levels and a drop in muscle mass and density. If you are unsure of your calorie and nutrient requirements, consult a dietitian here.
Macronutrient balance
Macronutrients are known as protein, carbohydrates and fats. These are the main food groups that are essential in certain quantities, to provide us with nutrients and energy. Depending on your lifestyle, the composition of macronutrients can change in men over 50.
For example, a man who is very active during their 30-40’s with regular physical exercise can require a higher overall intake of carbohydrates. Though if the exercise levels reduce significantly in their 50’s, carbohydrate intake will need to be reduced to provide balance. Similarly, certain health conditions can change the macronutrient balance intake. For example, having kidney disease, which is more common in older adults, may mean that protein intake needs to be accounted for.
Essential vitamins and minerals
Consuming a regular intake of specific foods will provide a range of nutrients, which are required to manage and maintain health. These nutrients are found in all whole foods, including fruits, vegetables, whole grains, dairy, lean meats and fish as well as beans, lentils, nuts and seeds.
Some of these nutrients to be considered more closely include vitamins B12 and vitamin D, omega 3 fatty acids, calcium, magnesium and zinc. These nutrients can be harder to obtain in men over the age of 50, or may be needed in higher doses for certain health outcomes. Read below for more details.
Hydration
As we age, regular water intake will help support health, by preventing dehydration. Not drinking enough water can cause issues such as poor concentration, increased risk of urinary tract infections, kidney issues or fatigue. Aiming for at least 6-8 glasses of water a day, more if you are active, can help reduce risk of dehydration and the side effects.
Key Components of a Healthy Diet for Men Over 50
There are several factors to consider when looking at what should be included in a healthy diet for men over 50 years old. This includes a variety of foods, such as:
Fruits
Whole fruits should regularly be consumed as part of a healthy diet for men over 50 years old. This is because fruits contain a plethora of nutritional benefits, especially antioxidants, which can help reduce free radicals, that can otherwise lead to DNA damage and further cell ageing. Specific antioxidants include vitamin A and C, found abundantly in a range of fruits. Other compounds such as flavonoids, have even been linked to the maintenance of prostate health. Flavonoids are compounds found in certain fruits such as berries. Consume at least 2 servings of fruits per day, and vary the types of fruits consumed across the week, where possible. Remember, frozen fruit can be just as good as fresh!
Vegetables
Consuming a range of vegetables throughout the week is key to diversity, getting in extra nutrition to meals, as well as providing a source of different micronutrients, antioxidants and fibre. Vegetables are a high volume food, meaning they are filling whilst being low in calories, which can support weight management. Compounds found in certain vegetables, such as lycopene found in tomatoes, has also been linked to a reduced risk of prostate cancer, though studies have used high dose lycopene supplementation, and therefore more research is needed. Aim to work towards filling at least 50% of your meal with a range of vegetables.
Whole grains
These include foods such as oats, brown/wild rice, quinoa, buckwheat, wholegrain bread/pasta and millet. Whole grains provide a source of B vitamins and fibre, to help support energy release and to keep us regular with bowel function. This is especially important in those over 50, as constipation is more common as we age. Try to include 3 sources of whole grain foods per day, for optimal intake.
Protein
Consuming enough good quality protein helps to support lean muscle and metabolism, as well as immune health. Lean muscle mass declines with age, so an adequate protein intake is important to prevent accelerated loss of muscle, which can increase the risk of certain health issues.
Eating enough protein helps build and preserve lean muscle mass, which is important for an active lifestyle, a strong metabolism, and proper immune health. Protein rich foods include meat, poultry, eggs, fish, soy and soy products, beans and lentils, as well as dairy. Although the Recommended Daily Allowance (RDA) for protein is 0.8g per kg body weight, research has shown that adults over 50 should be aiming for more, around 1.2-2g protein per kg body weight, the latter end especially if you are active. For an example, an 80kg male who is 50 years old, should consume between 96-160g protein per day, more towards the latter end if they are active.
Protein powders may be required if someone struggles to consume enough protein from foods alone.
Fats
There are certain types of fats that can be very healthy to regularly consume in the diet. These are known as unsaturated fats, and sources include oily fish, nuts & seeds, avocado, olives and olive oil.
In particular, diets rich in omega 3 fatty acids (a type of unsaturated fat) are linked to reduced risks of neurological disease such as dementia, as well as reduction in cholesterol levels. Both of these areas of health are certainly something to be mindful of as we age, so men over 50 should consider consuming oily fish 2-3 times a week, as oily fish is a fantastic source of omega 3. If not, a supplement may be something to consider, but speak to a health professional first to assess your requirements. Other sources of omega 3 fatty acids include nuts, seeds and algae (usually as a supplement form), though the type of omega 3 found in nuts & seeds is generally not as optimal as that found in oily fish.
Including a source of healthy fats per meal will help to reach your requirements throughout the week.
Fibre
Fibre is a type of undigestible carbohydrate, that helps to promote healthy digestion and bowel health, as well as supporting healthy blood sugar balance and much more. In particular, fibre has been shown to reduce rick of certain cancers, such as colorectal (bowel) cancer, which is more commonly diagnosed in those over 50 years old. In one study, total fibre intake has been shown to have an inverse correlation with prostate cancer risk, meaning the higher the intake of fibre, the lower the risk of prostate cancer. Foods rich in fibre are plant foods, which include fruits and vegetables, whole grains, legumes, nuts and seeds. The RDA for fibre is between 25-30g per day, though the average intake is currently around 17g per day.
It is advised to slowly increase your intake of fibre overtime, to allow the bacteria in your digestive system to adjust to the increase, and prevent side effects such as bloating and gas.
Supplementation Needs for Men Over 50
Supplements may be required for certain men over 50, who perhaps have higher requirements of specific nutrients, or may struggle to meet the requirements of these nutrients through dietary means alone. The most common supplements suggested for men over 50 years include:
Calcium
Adequate intake of calcium is important for adults over 50, as the rate of calcium absorption decreases as adults age. Many older adults have been shown to be under consuming the requirements of calcium, which can impact hair, bones and teeth, and increase risk of certain conditions such as osteoporosis.
Vitamin D
Research has shown that after entering your 50’s, the natural ability to produce vitamin D from sun exposure reduces, increasing risk of developing a deficiency. This can be due to the fact that the kidneys become less efficient at converting vitamin D to an active form, as well as older adults perhaps spending less time outdoors. Certain cancers such as colorectal cancers, are also linked to having low vitamin D levels.
Vitamin b12
Vitamin b12 deficiency is common in older adults, and has been shown to have an influence on age-related disease and cognitive decline, as well as having a role in cardiovascular disease and bone health.
Magnesium
Magnesium absorption and metabolism can also be impaired with ageing. Chronic deficiencies can increase the production of free radicals, which can then lead to the development of several age related disorders such as cardiovascular disease, type 2 diabetes and stroke.
Omega 3
Omega 3 is an essential fatty acid, meaning that the body cannot produce this nutrient, and it must be consumed through our diet. Omega 3 fatty acids have been shown to help reduce inflammation in the body, which can otherwise contribute to a range of health issues. Unless someone is consuming at least two servings of oily fish per week, an Omega 3 supplement should be considered.
Zinc
Zinc is a key mineral in supporting immune function, DNA synthesis and wound healing. As we age, zinc absorption decreases in the intestines, which can increase risk of deficiency. In fact, in those aged 60-65, zinc intakes are below 50% of the recommendations.
Fibre
Bowel changes can occur as we age, such as struggling with digestive issues like constipation. A regular fibre intake is important to help bowel health, though some men over 50 may struggle to meet the recommended requirements for fibre per day. Therefore, a type of fibre supplement such as Psyllium husk, can aid with bowel regularity, especially for those who struggle with constipation.
Recommended Foods and Meal Planning for Men Over 50
The following foods should be included in a healthy diet for men over 50 years old:
- Quality proteins; Fish, poultry, lean meats (in small quantities), eggs, legumes, soy products, dairy such as yoghurt and moderate cheese intake
- Whole grain carbohydrates; Oats, brown/wild rice, quinoa, buckwheat, millet, freekah, wholegrain pasta and bread
- Healthy fats; Extra-virgin olive oil, avocado, olives
- Nuts and seeds; Walnuts, cashews, pistachio, peanut, sesame seeds, chia, flaxseeds etc
- Legumes; Chickpeas, kidney beans, black beans, red lentils, soy beans etc
- Herbs and spices; A range of fresh and dried herbs like basil, rosemary, mint etc… as well as spices such as ginger, garlic, turmeric, cumin etc
Here is a guidance on how to plan meals for men over 50:
- Fill half the plate with a range of non-starchy vegetables/salad, such as peppers, mushrooms, courgette, broccoli, spinach, green beans, tomatoes, cucumber etc.
- Fill a quarter of the plate with protein, those from the list above.
- Fill a quarter of the plate with whole grains from the list above, or starchy vegetables such as potatoes, sweet potatoes, corn, peas or parsnips.
- Choose 1-2 healthy fat sources, such as olive oil with cooking, or a sprinkle of nuts or seeds, 1/2 a medium avocado, some cheese, full fat Greek yoghurt, or coconut.
Here is an example meal plan for men over 50:
The Best and Worst Diets for Men Over 50
There are many different diets available that claim to be the best for men over 50 years old. Here is a summary of the most popular types of diets, the advantages and disadvantages:
| Diet name | Details | Advantages | Disadvantages |
| Low carb | Keeping carbohydrates to under 10% intake, generally no more than 100g carbs a day, focusing more on protein & fat intake | Can support better blood sugar control especially for those who are pre-diabetic or have type 2 diabetes. Can help reduce overall appetite, which may benefit those looking for weight loss, because of higher protein & fat intake, more satiating macronutrients. | Can be low in fibre and other essential nutrients. Can lead to constipation and gut issues. Not generally sustainable, especially in more extreme low carbohydrate diets. No more weight loss seen compared to the average calorie controlled diet. |
| Low fat | Limiting overall fat intake to less than 30% of intake, including saturated and unsaturated fats | Can help to reduce weight, especially when reducing saturated fats. Assist in reduction of high blood cholesterol. Reduce risk of heart disease. | Increased risk of deficiency of fat soluble vitamins A, D, E & K. Can impact hormonal balance. Lower fat products may be higher in sugar and salts. Can be low in satisfaction and enjoyment. |
| Mediterranean diet | Eating habits that are typical to those in Southern Spain, Italy and Greece, based around whole foods | Not overly restrictive, includes all healthy food groups. Proven benefits to reduce inflammation and chronic disease risk, support immunity. | Need to be mindful of overall healthy fat consumption, as can lead to an increase in calories from oils, nuts, olives etc |
| Intermittent fasting | Meal timing schedule where there is voluntary fasting and non-fasting, over a given time | Can lead to weight loss, improvements in blood sugar management and insulin sensitivity. Reduce oxidative stress and improve cellular repair process. | Can lead to strong hunger and cravings. Can cause irritability and digestive issues. May not suit everyone’s lifestyle. |
| Plant based diet | Diet that contains minimal animal products, mainly plant products from fruits, vegetables, whole grains, pulses, nuts & seeds | Increased intake of fibre, which can help reduce inflammation, improve bowel health, improve blood sugar control and more. Can reduce saturated fat intake, leading to better heart health and cholesterol levels. | Can lack certain nutrients such as proteins, omega 3, iron, calcium, vitamin B12, iodine etc. Can lead to increased intake of plant based meat alternatives, which are highly processed, increasing salt and fat intake.
|
| Detox diet | These diets claim to support the kidney and liver in detoxing the body of toxins. Often in shakes or soups, or juice fasts | Rapid weight loss (can also be a disadvantage!), can break habits in short term.
| No evidence that these support kidney and liver health. Weight loss is often water weight loss rather than fat weight. Often too restrictive, hard to maintain, cut out major food groups/nutrients, leading to risk of over consuming foods when diet stops. |
As you can see, many of these diets above may not be sustainable or enjoyable for long term adherence. However, the Mediterranean diet has been shown to provide ample health benefits, whilst allowing flexibility and not being overly restrictive. We recommend a Mediterranean diet for men over 50 who are looking to support their health and nutrition in a consistent way as they age.
Part of the Mediterranean diet is consuming small quantities of alcohol, notably red wine. This is because red wine has been linked in some research to the reduced risk of cardiovascular disease. This may be due to certain compounds such as resveratrol, present in red wine. However, in recent years, research has contradicted these findings, suggesting that in reality, no amount of alcohol is safe or beneficial for health. This is an area of ongoing research, especially for those who are aged 50 and over.
If you are also looking to lose weight, the Mediterranean diet can be followed whilst in a caloric deficit, perhaps combined with intermittent fasting. This should be without severe restriction on certain food groups which can make the diets hard to stick to. There are many reasons why you may not be losing weight. Consider speaking with a registered dietitian to understand more about what dietary changes are best for you. Working on a personalised nutrition plan is key, so that you know what you are doing is ideal for you specifically.
Benefits of a healthy diet for men over 50
There are many benefits of practicing a healthy diet for any age, but in particular for men over 50, the positives include:
- Reduced risk of heart disease
Being aged 50 and above is a risk factor for developing cardiovascular disease (CVD), as well as being male. Therefore, eating well will help to reduce risk of developing CVD and other heart related health issues. - Improved blood pressure
High blood pressure risk increases with age, especially after 50, and increased age also correlates to increased blood pressure in men in particular. Therefore, working on improving diet and lifestyle can reduce the risk of developing high blood pressure. If high blood pressure is not managed, this can lead to heart disease, risk of stroke or heart attack, as well as kidney disease and even some forms of dementia. - Lower risk of developing prostate cancer
Prostate cancer mainly effects men who are aged 50 and above, though being of a healthy weight can help reduce cancer risk and cancer severity. Therefore, maintaining a healthy diet can benefit men over 50 by reducing prostate cancer risk. - Reduced risk of bowel cancer
More than 94% of cases of bowel cancer are diagnosed in those who are aged 50 and above. There are strong links between certain dietary factors and risk of bowel cancer, that includes having a diet low in fibre. A low fibre diet accounts for 30% of the bowel cancer diagnosis in the UK, and even a diet high in red meat and processed meat increases risk of bowel cancer – in fact, 13% of bowel cancer cases in the UK are estimated to be linked to eating these meats. - Improved blood sugar control
Although diabetes and poor blood sugar can occur at any age, it can become particularly difficult to manage after the age of 50, due to other health conditions that can occur from this age. Eating a nutritious diet can help maintain a healthy weight, which is a key factor in supporting healthier blood sugar levels. Having a balanced diet can prevent rapid rise and dips in blood sugar responses to food, which will also contribute to better balanced blood sugar levels. - Improved brain health
Eating a healthy diet can provide many nutritious compounds to the body, some of which have been linked to improving brain health, and reducing cognitive decline. In particular, diets rich in antioxidants and polyphenols, from foods such as fruits, vegetables, wholegrains and nuts, can support the reduction in chronic inflammation, which is linked to the decline cognition as we age. Including a regular intake of omega 3 fatty acids can further support brain health, such as with memory and cognitive well being.
How can a healthy diet help with weight loss for men over 50?
If you are looking to lose weight, a healthy diet can lead to a better balance of nutrition and overall energy (calories), which can then lead to weight loss. There are some key areas to focus on, to aid weight loss for men over 50. This includes:
- Focusing on protein intake
A higher protein diet will help to reduce any age-related muscle loss, which can otherwise reduce resting metabolic rate (RMR). As we age, metabolism can slow down, but ensuring protein is kept high in the diet can help to minimise these influences. A protein rich diet can reverse muscle loss, especially when combined with strength training. Proteins are highly satiating, meaning they are filling and keep us satisfied for longer, which can help with appetite regulation. - Include whole foods, cooked from scratch
It is important to know what is going into the food you are eating, to aid in weight loss. Therefore, having home cooked meals made from whole foods rather than relying on processed or ready prepared foods, can improve nutritional quality of the diet, leading to better health markers, satisfaction and weight loss. - Limiting refined and added sugars
This includes foods such as sweets, cakes, biscuits and sweetened yoghurts, as well as sugar sweetened beverages such as soda and energy drinks. Added sugar can increase the calories in the product, without adding further nutritional benefits. A diet high in added sugar can be a limiting factor in weight loss, so be aware of foods with added sugar and check ingredients of certain products for terms such as corn syrup, honey, syrups and agave, which are all types of sugars. - Consider intermittent fasting
To further help with weight loss, entering a period of fasting can reduce overall calorie intake, and therefore be another way to help with weight loss. You can start off with a 16 hour fasting window, such as stopping all eating by 6pm, and resuming at 10am the next morning. - Be aware of hunger and fullness levels
It’s not only about what we eat, but how much we eat. Typically we are raised to not waste food or to make sure we finish our meals. As we become older, it’s harder to recognise hunger and fullness levels, and rather just eat certain foods and portions out of habit. Instead, taking time to listen to the bodies hunger levels is a good way to assess how much you may need to eat at certain points in the day, and when to stop eating, even if that means to leave food on the plate. This will help with weight loss, as you are listening to hunger levels and energy needs, rather than eating out of habit or routine.
Foods to Avoid for Men Over 50
The following are specific types of foods (and drinks) that men over 50 should try to limit or avoid, to help improve overall health status:
- Red meat
Rather than completely avoiding red meat, this should be limited, typically to no more than once a week if possible. Red meat is high in saturated fats, and high intakes are linked to increase risk of certain health conditions, such as bowel cancer, although risk is especially high for processed red meats. - High fat dairy
In particular, butter and cream, as these are high in saturated fats, which can increase the risk of heart disease and high cholesterol. - Processed foods
These are foods that have undergone some level of processing, often to preserve the shelf life, or improve the taste. Processed foods are typically higher in sugars, salts and saturated fats, and often higher in calories, which are not ideal for regular consumption. - Fried foods
Due to the higher level of saturated fats these contain, fried foods should be limited in the diet, for men over 50 years old. - High salt foods
Consuming a higher level of salt overtime increases blood pressure, which in turn can increase risk of heart attack and stroke. Blood pressure increases naturally with age, so it is important to be mindful of salt intake. - Added sugar foods and drinks
Regular added sugar consumption can increase risk of obesity and other health concerns such as type 2 diabetes, high blood pressure and high cholesterol. - Alcohol
Although ongoing research is needed, it is clear to see that regular consumption of alcohol provides no health benefits, and should be limited, if not avoided. Especially as high consumption of alcohol has been linked to many health conditions such as cancers, dementia and stroke.
Can Exercise Help Improve Health for Men Over 50?
Regular exercise can certainly be beneficial for men over 50 years old. There are many changes that occur during the ageing process for men. As men grow older, blood vessels can stiffen, with blood becoming harder to pump around the body, increasing risk of higher blood pressure. Increased weight is correlated with increased age, with this leading to higher levels of fat accumulation in the body, as well as arteries, leading to an increase in LDL cholesterol. This in turn can have an influence on blood sugar levels, increasing risk of type 2 diabetes. All whilst muscle and bone mass decline slowly with age, some of which is attributed to the slow and gradual loss of the hormone testosterone.
However, the good news is that research shows regular exercise can support all of these health markers, such as improving blood pressure, reducing risk of diabetes and high cholesterol levels, as well as supporting muscle mass, which in turn can support bone health. In fact, men who exercise more regularly can even benefit from increased levels of testosterone, compared to those who are sedentary.
The type of exercise can also impact the changes in health for men over 50. Research has shown that endurance exercises in particular are best at improving cardiovascular function, as it reduces heart rate, improves blood and oxygen supply to tissues and muscles, reduces blood sugar levels, boosts good cholesterol levels, and reduces blood pressure. Endurance exercise is what increases the heart rate and rate of breathing for an extended period of time, and includes jogging, cycling and swimming. Aside from endurance exercise, increases in testosterone have been found particularly from men undergoing resistance training, such as weight training.
Therefore, combined with other healthy lifestyle factors, regular exercising can improve the health in men over 50 years old, reducing risk of certain health conditions and prolonging life.
Lifestyle Tips for Healthy Men Over 50
Aside from nutrition and exercise, there are other areas of health and lifestyle to consider to improve the health of men over the age of 50. This includes:
- Quitting smoking
It is never too late to gain the benefits from quitting smoking. Overtime, the body will better be able to regulate a healthier heart rate and blood pressure reduces, risk of stroke and heart attach reduces, the feeling of breathing and the taste of food and smell will improve, and risks of a multitude of cancers will reduce. - Managing stress levels
Although we may never completely be able to remove stress, those who are chronically exposed to stress do age more rapidly. A mechanism for this is due to inflammation from stress, and the increase of oxidative stress and production of reactive oxygen species (ROS), which are substances that damage tissues in the body. Antioxidants found in foods can help reduce ROS, but a build up of ROS and inflammation increases risk of type 2 diabetes, high blood pressure and hardening of arteries. Therefore, if a man over the age of 50 struggles with ongoing stress, investing in ways to manage the stress better can help to improve health outcomes for the long term. - Improving quality sleep
Aiming for 7 to 9 hours of good quality sleep per night is linked to a multitude of health benefits. Although as men get older, they may feel that they need less sleep or may struggle to sleep for long periods of time. Extensive research has shown that there are clear reasons why, as we age, we may sleep less, but it is not completely understood as to whether older adults do need less sleep or not. A detailed review looking at research on sleep as we age showed that lack of sleep can impair cognitive function, though further research is needed to conclude this area of wellbeing. - Attend health checks
Making sure that men over 50 attend their annual health checks is important, especially for preventative measures, such as cancer screenings, cholesterol screenings, prostate examinations and blood pressure monitoring. This is even more so valid, if you have a family history of certain illness or disease, in the chance to possibly prevent health issues before they become a problem.
Factors To Be Aware Of For Men Later In Life
Looking ahead for men in their 60’s and beyond, there are several further health factors to consider, that can impair overall quality of life.
Increased muscle loss
Although muscle loss starts from the age of around 40 years for men by around 8% per year, this increases to a rate of around 15% per decade from the age of 70. This age related muscle loss is known as sarcopenia, which can significantly impact a person’s quality of life. For example, lower muscle mass can impair daily tasks such as walking up the stairs, getting off the sofa or in and out of a car. This can increase risk of loss of independence and needing to be cared for. This is where regular exercise, in particular strength training, as well as having a healthy diet, can help to delay the effects of sarcopenia in the future, by maintaining bone and muscle health for a longer time.
Reduction in metabolism
As men age, their metabolic rate will begin to slow from the age of 60 and beyond. This is linked to a reduction in muscle mass, increase in fat mass and other age related factors. Because of this, weight management can seem harder, another reason why regular exercise and eating well can help reduce the effect of metabolism on overall health.
Bone loss
Age related bone loss is known as osteopenia. As men over 60’s become older, the process of building new bone mass becomes less effective, as bones cannot rebuild as efficiently as before. This in turn increases the risk of bone weakness, and possible reduction in mobility and increased risk in falls and fracture. Men over the age of 65 can delay the process of osteopenia in earlier years, by ensuring they do not smoke, do not drink (or drink very moderately) have a regular intake of calcium rich foods, obtain vitamin D from the sunlight or from a supplement, and take part in regular strength training exercise, which can improve bone strength.
Certain cancer risk
Aside from prostate and bowel cancers, certain types of other cancers such as lung and skin cancers, have an increased risk in men over the age of 65. Being aware of signs or symptoms and making sure to get them checked as soon as possible, can help prognosis. Particular signs to be aware of include a persistent cough and chest pain for lung cancer, or changes in skin growths or sores that don’t heal for skin cancer. Please keep in mind that there are many other possible reasons for these health issues aside from cancer, but we encourage you to get these checked and do not delay.
