696

Man over 50

For many men, the age of 50 is a symbolic moment, a kind of caesura prompting them to summarise their previous experiences and achievements, but above all – to look consciously into the future. This is not the end of the road, but the beginning of a new, fascinating chapter that brings with it both challenges and previously undiscovered opportunities. In Poland, as in many developed countries, we are observing a dynamic increase in the number of people aged 50+. They are an increasingly important part of society and the labour market. Understanding the specifics of this stage of life, its lights and shadows, is crucial for consciously shaping the next decades in health, satisfaction and a sense of fulfillment.

Men’s Health 50+ – Investment in Longevity

Prevention – The Key to Health after 50

Statistics and observations of doctors leave no illusions – men in Poland often approach the issue of preventive health care with less conscientiousness than women. It is not uncommon for them to report to a specialist only when the ailments become severe, which makes treatment difficult and worsens the prognosis. Turning 50 is the moment when regular check-ups are no longer just a recommendation, but become an absolute necessity and the foundation of self-care. It is a conscious investment in maintaining physical and mental fitness for many years and early detection of potential threats.

The responsibility for monitoring health after the age of fifty largely rests with the man himself. The health care system offers a wide range of tests , but the initiative and regularity in performing them must come from the patient. This requires a change in mentality – a shift from passively waiting for symptoms to appear to actively managing one’s own health and preventing disease. This proactive attitude is the key to living longer and in better shape.

Basic Examinations (Recommended at least once a year):

• Blood pressure measurement: Hypertension is a silent killer, according to estimates, affecting up to every second person over 50 in Poland. It is a major risk factor for heart attack and stroke. Regular, reliable measurements, preferably performed in a doctor’s office, allow for early detection of the problem and implementation of treatment.
• Blood count: This basic laboratory test provides invaluable information about your overall health. It allows you to identify, m.in, anemia, ongoing infections, inflammation, immune disorders, coagulation problems, and even some blood cancers.
• General urinalysis: A simple and non-invasive test that allows you to assess the functioning of the urinary system (kidneys, bladder), and indirectly also the liver. It is essential for early detection of infections, urolithiasis or other diseases of the kidneys and bladder.
• Blood glucose (fasting): The risk of developing type 2 diabetes increases significantly with age, which may be one of the symptoms associated with menopause in men. In Poland, one in six seniors (50+) has already been diagnosed with this disease. Glucose testing can detect diabetes or prediabetes, which is crucial for preventing dangerous complications such as heart disease, kidney failure or vision damage.
• Lipid profile (lipidogram): Testing the level of cholesterol (total, LDL, HDL) and triglycerides in the blood. It allows you to assess the risk of developing atherosclerosis, which leads to heart attack and stroke.
• Cardiac ECG (electrocardiogram): A non-invasive and painless test that records the electrical activity of the heart. It allows the detection of arrhythmias (arrhythmias), myocardial ischemia and other cardiac diseases. Taking into account that heart disease is diagnosed in every fifth Pole over 50, regular ECG is extremely important. It is also possible to monitor the heart rate at home for longer periods of time using a telemedicine Holter ECG.
• Ophthalmological examination: Age 50+ is the time when vision problems (presbyopia, cataracts, glaucoma, AMD) may appear or intensify. Regular check-ups with an ophthalmologist allow for early detection and treatment of these diseases.
• Dental check-up: Oral health affects the entire body. Regular visits to the dentist (at least once a year) are crucial for the prevention of caries, periodontal disease and early detection of possible cancerous changes.
• Dermatological control of birthmarks: important for men over 50 who may experience andropause-related lesions. A visit to a dermatologist is recommended once a year to assess skin moles for the risk of developing melanoma or other skin cancers.
• Measurement of body weight, waist circumference, BMI calculation: Monitoring these parameters helps to assess the risk of overweight, obesity and related metabolic diseases (diabetes, hypertension, heart disease).

Testing Targeting Specific Male Risks:

Some diseases affect men more often or appear mainly at an older age. Therefore, the calendar of preventive examinations for a 50+ man should include:

• Prostate examination: Prostate cancer is the most commonly diagnosed malignant cancer in men in Poland. The risk of its occurrence increases significantly after the age of 50. The basis of prevention is an annual test of the level of PSA (prostate-specific antigen) in the blood and a rectal examination (palpation of the prostate through the rectum) performed by a urologist. Men with a family history of prostate cancer should start regular check-ups as early as after the age of 40. Unfortunately, awareness of the need for these tests is still low – according to some data, only 39% of men aged 55+ have had a urological consultation. As a complementary examination, a prostate ultrasound may be ordered. It is worth noting that reluctance to urological examinations often results from a sense of shame or fear. However, given the prevalence of prostate cancer and the fact that early detection offers a great chance of cure, breaking these psychological barriers is crucial for health and life.
• Colonoscopy: Colorectal cancer is another common cancer whose risk increases with age. Colonoscopy, although seen by many as an unpleasant examination, is the most effective method of its early detection and even prevention (by removing polyps that can develop into cancer). It is recommended to have the first colonoscopy after the age of 50 and repeat it every 5-10 years, depending on the result and individual risk. Regular screening can reduce mortality from colorectal cancer by up to 73%. As with prostate exams, the anxiety and discomfort associated with colonoscopy is a barrier that must be overcome in the name of one’s own health.
• Abdominal ultrasound: After the age of 60, it is recommended to perform this examination once a year to check the condition of internal organs, in particular the kidneys and bladder.
• Testicular self-examination: Although testicular cancer most often affects younger men (20-39 years old), regular (once a month) testicular self-examination is an important part of cancer prevention at any age. It allows for early detection of any disturbing changes.
• Thyroid hormone test (TSH, fT3, fT4): Thyroid problems, although more common in women, can also occur in men and manifest themselves, m.in as fatigue, mood changes or weight problems. It is worth controlling the level of these hormones.
• Assessment of kidney and liver function: Blood tests, such as creatinine, uric acid, and liver enzymes (ALT, AST, GGTP), provide important information about the functioning of these key organs.

Proposed Schedule of Preventive Examinations for Men 50+

Survey	Aim of the study	Recommended frequency (after 50 years of age)	Comments
Blood pressure measurement	Detecting hypertension	At every medical visit	Regular measurements are important, preferably in the office
Complete blood count	Overall health assessment, detection of anemia, infections, inflammation	Once a year
General urinalysis	Assessment of urinary tract, kidney, liver function	Once a year
Blood glucose levels	Detecting diabetes or prediabetes	Once a year
Lipid profile (lipidogram)	Risk assessment of atherosclerosis, heart disease, stroke	Once a year
Heart ECG	Assessment of heart function, detection of arrhythmias, ischemia	Once a year (or as recommended by your doctor)
PSA test + visit to the urologist (including rectal examination)	Early detection of prostate cancer	Once a year	After the age of 40 with a family burden. Complementary prostate ultrasound as recommended.
Colonoscopy	Early detection of colorectal cancer, removal of polyps	The first after the age of 50, then every 5-10 years	More often with a family burden or an abnormal result, which can lead to a lack of emotional support.
Ophthalmological examination	Vision Check, Cataract Detection, Glaucoma, AMD	Once every 1-2 years (or as recommended)
Dental check-up	Prevention of caries, periodontal diseases, control of the condition of the oral cavity	At least once a year
Dermatological control of moles	Skin cancer prevention	Once a year
Abdominal ultrasound	Evaluation of internal organs, including kidneys and bladder	Once a year (after the age of 60)
Testicular self-examination	Early detection of changes in the testicles	Once a month	Valid at any age.
Thyroid hormone test	Assessment of thyroid function	Once every 1-3 years (or as recommended)
Assessment of kidney/liver function	Blood tests (creatinine, uric acid, ALT, AST, GGTP) can help assess the health of men over 50, especially in the context of menopausal symptoms.	Once a year (or as recommended)

Note: The above schedule is indicative. The final frequency and scope of tests is determined by the attending physician, taking into account the patient’s individual health condition and risk factors.

Andropause – Male Menopause Without Taboos

Andropause, often referred to as male menopause, is a process of gradual decline in testosterone and other androgen levels that naturally progresses with age, typically beginning between the ages of 40 and 55. Unlike violent menopause in women, andropause is a slow and staggered process, and its severity is individual. Still, hormonal changes can lead to a range of physical and psychological symptoms, affecting a man’s quality of life.

The physical symptoms of andropause are diverse and may include :

• Decreased libido and erection problems: These are some of the most commonly reported complaints.
• Loss of muscle mass and strength: Men may notice weakness and a decrease in muscle volume.
• Increase in body fat: Especially in the abdominal area (abdominal obesity).
• Bone weakness: Increased risk of osteoporosis.
• Chronic fatigue and low energy: Feeling constantly exhausted.
• Excessive sweating, hot flashes: Similar to menopausal symptoms in women.
• Prostate Problems: Difficulty urinating.
• Thinning of hair.

Mental symptoms may be related to a deficiency of sex hormones during andropause., equally important, is m.in. :

• Irritability, nervousness, mood swings.
• Problems with concentration and memory.
• Decreased self-esteem and overall life satisfaction.
• Fear, anxiety, tendency to stress.
• Sleep problems.

It is important to understand that andropause is not just a matter of decreasing hormones, but a phenomenon with a broader, bio-psycho-social dimension. Its symptoms can overlap with the symptoms of a midlife crisis (more on this later in the article), as well as affect partner and professional relationships. Therefore, the approach to andropause should be holistic.

Dealing with andropause includes :

1. Medical consultation: Diagnostics (testing hormone levels) and discussing possible strategies with a doctor are crucial.
2. Healthy lifestyle: A balanced diet (rich in zinc, selenium, vitamins), regular physical activity (helps maintain muscle mass and improves mood), taking care of sleep and reducing stress.
3. Supplementation: Your doctor may recommend supplementation with DHEA (testosterone precursor) or other preparations supporting androgen levels, energy or libido (e.g. with ginseng, maca). However, they should be used under the supervision of a specialist.
4. Hormone Replacement Therapy (HRT): In justified cases, the doctor may suggest testosterone therapy, which, however, requires close monitoring.
5. Psychological support: The help of a psychologist or therapist can be valuable in dealing with mood changes, anxiety or lowered self-esteem.

Lifestyle – the foundation of health

Although regular check-ups and appropriate response to signals sent by the body (such as the symptoms of andropause) are crucial, daily choices and habits are the foundation of a man’s health over 50. As experts emphasize, many chronic diseases that become common at this age can be avoided or significantly alleviated by lifestyle modification. It is in everyday decisions regarding diet, exercise or stimulants that there is a huge potential to improve health and well-being.

Key lifestyle recommendations include:

• Balanced diet: Limiting processed foods, simple sugars, saturated and trans fats. Increasing the intake of vegetables, fruits, whole grain cereals, lean protein (fish, poultry, legumes) and healthy fats (olive oil, avocados, nuts). Proper hydration of the body.
• Regular physical activity: At least 150 minutes of moderate aerobic activity (e.g., brisk walking, cycling, swimming) or 75 minutes of vigorous activity per week is recommended, supplemented by muscle-strengthening exercise at least twice a week. Exercise helps control weight, blood pressure, sugar levels, improves mood and heart condition.
• Giving up stimulants: Smoking is one of the main risk factors for many diseases, including cancer, heart and lung disease. Quitting smoking has health benefits at any age. Limiting alcohol consumption is also important.
• Taking care of sleep hygiene: Getting the right amount (7-8 hours) and quality of sleep is crucial for your body’s recovery, cognitive function, and hormonal balance.
• Stress Management: Chronic stress has a negative impact on health. It is worth finding relaxation techniques that are effective for you, such as meditation, yoga, deep breathing, spending time in nature or developing hobbies.

Let’s remember that health after 50 is a marathon, not a sprint. Making positive changes in our lifestyle, even in small steps, but consistently, will bring long-term benefits for our well-being and fitness.

Professional Career After Fifty – Experience at a Price

The Labor Market for “Silvers” – The Paradox of Demand and Ageism

The Polish economy, like many others in Europe, is facing a serious demographic challenge. The ageing society and the projected shortage of workers, estimated at 1.5 million people as early as 2025 , create a situation in which the professional activation of people over 50 (“silvers”) is becoming not only an opportunity, but even a necessity. Theoretically, experienced employees should be worth their weight in gold.

However, the reality of the labour market is more complex and often marked by paradox. On the one hand, employers declare the need to hire qualified specialists , and people 50+ have a wealth of knowledge and skills. On the other hand, this professional group often falls victim to ageism – age discrimination. This phenomenon, although difficult to prove and legally prohibited (the Labour Code in the article concerning men over 50 who may experience symptoms of andropause). 18 prohibits unequal treatment m.in. on the basis of age ), has a real impact on the career paths and employment opportunities of mature employees.

The manifestations of ageism are diverse and can occur at any stage of professional life:

• Recruitment: Experimental studies show that younger candidates in Poland receive invitations to interviews up to twice as often as older candidates with comparable qualifications. In some cases (e.g. recruitment for senior positions in Warsaw), this disproportion may be even greater. As many as 9 out of 10 applications sent by people 50+ remain unanswered. Recruiters, often unconsciously, may be guided by stereotypes or fears, preferring younger candidates, which can be experienced by people in the andropause period.
• Stereotypes: Employees 50+ are often attributed with problems with adaptation to new technologies, reluctance to learn, lack of flexibility, lower energy or difficulties in management, which may be related to the symptoms of menopause. These harmful beliefs are rarely confirmed in reality.
• Development and Training: People 50+ may face barriers in accessing training, development programs, promotions or pay rises, which may be the result of a lack of support. Employers may mistakenly assume that investing in the development of older workers is less profitable.
• Early retirement: Sometimes employees are subtly or directly encouraged or even forced to end their careers early.

This dichotomy – the growing demand for experience versus the barriers of ageism – makes the professional situation for men over 50 complex. There are real difficulties, but at the same time, there are new opportunities for those who can consciously manage their careers and emphasize their strengths.

Advantages of a 50+ employee – unused potential

Contrary to negative stereotypes, employees over 50 are a huge, often underestimated capital for companies and organizations. Their employment is not only a response to demographic challenges, but above all a strategic decision that brings tangible benefits to employers. Professional and life maturity translates into a number of valuable qualities and skills:

• Experience and Knowledge: Years of practice in a given industry or in a specific position are an invaluable resource. 50+ employees have deep substantive knowledge, the ability to solve complex problems based on proven methods, as well as life wisdom that allows them to make the right decisions. They are able to look at problems from a broader perspective.
• Loyalty and Stability: In the era of frequent job changes, employees 50+ are distinguished by greater loyalty and attachment to the employer. They often look for stable employment for a longer period of time, which reduces the costs of recruiting and onboarding new people. Research shows that many of them would like to work in their current company even after reaching retirement age.
• Commitment and Responsibility: Mature employees are often characterized by a strong work ethic, conscientiousness, reliability and a sense of responsibility for the tasks entrusted to them. Respect for work, gained from previous experience, translates into high commitment.
• Soft skills: Years of working with people result in developed interpersonal skills – communication, teamwork, conflict resolution. 50+ employees often naturally take on the role of mentors, willingly sharing their knowledge and experience with younger colleagues.
• Resistance and Distance: Life and professional experience often translates into greater mental resilience, the ability to cope with stress and distance from difficult situations. They can stay calm and think logically in moments of crisis.
• Availability: 50+ employees usually already have a stable family situation (e.g. raised children), which may mean greater availability, less absenteeism related to childcare and greater flexibility in planning leaves. Interestingly, ZUS data from 2020 indicate that it was not the elderly, but the 30-39 age group that had the highest sickness absenteeism.

Financial Benefits for the Employer:

In addition to the above-mentioned advantages, hiring 50+ employees is also associated with specific financial benefits for companies:

• Wage subsidy: Employers can apply to labour offices for a subsidy of part of the remuneration for employing an unemployed person over 50 years of age (up to 50% of the minimum wage for a period of up to 12 or 24 months, depending on the age of the employee and the conditions of the programme).
• Shorter period of sick pay payment: In the event of illness of an employee who is over 50 years of age, the employer pays sick pay only for the first 14 days of incapacity for work in a calendar year (instead of 33 days for younger employees). From the 15th day, the sickness benefit is paid by ZUS.
• Exemption from Contributions to the Labour Fund and the GEBF: Employers do not have to pay contributions to the Labor Fund and the Guaranteed Employee Benefits Fund for employees who have reached the age of 55 (women) or 60 (men).

Awareness of these many benefits should lead employers to take a more open approach to hiring mature employees and see them as a valuable resource rather than a problem.

Second Career and Professional Development after 50

Turning fifty does not have to mean professional stagnation or waiting for retirement. For many men, this is the perfect time to consciously manage their careers, make changes, develop new skills or even start a completely new professional chapter. The key is to be proactive, open to learning and taking advantage of available support opportunities.

Possible development paths:

• Development in the Current Organization: Using the experience and knowledge gained to take on the role of a mentor for younger employees, promotion to expert or managerial positions. It is also worth negotiating with the employer more flexible forms of work (e.g. remote work, hybrid work, flexible hours), which can improve comfort and efficiency.
• Job or Industry Change (Reskilling and Upskilling): A dynamic labour market requires constant learning and adaptation, regardless of age. The belief that people 50+ do not want or cannot learn is a harmful myth. On the contrary, many mature employees are ready to acquire new qualifications. It is becoming crucial to invest in the development of the competences of the future, such as digital skills, knowledge of new technologies (including AI), cybersecurity, but also soft skills (communication, cooperation, adaptability). The process of changing jobs requires updating your CV (highlighting achievements from recent years, using keywords from job offers, possibly using a functional CV), active networking, which can improve the quality of professional and personal life. and openness to new challenges.
• Second Career: Many men over 50 decide to change careers when faced with symptoms associated with andropause. The age of 50+ is a good time to retrain and start working in a completely new field, often related to passion or the desire to help others. Popular majors include, m.in, coaching, mentoring, counseling (using previous experience), education (teaching, training, tutoring). It is also worth considering industries where there is a high demand for employees, e.g. the medical sector, healthcare, logistics, transport.
• Self-Employed or Freelancing: Extensive professional experience and a network of contacts can be an excellent basis for starting your own business or starting work as an independent specialist (freelancer). This gives you a lot of autonomy and the ability to implement your own ideas. An alternative for people without a ready-made business idea can be franchising, i.e. running a business under a well-known brand. An interesting option, which does not require large initial investments or complicated recruitment, is also the direct selling industry.

Institutional Support in Development and Career Change:

People 50+ looking for a job or wanting to improve their qualifications can take advantage of various forms of support offered by public institutions:

District Labour Offices (PUP): They offer a wide range of services, often as part of programs dedicated to people 50+. There you can get:

• Career counseling: can help you understand how changes in your personal life affect your career, especially during andropause. Help in determining predispositions, planning a career path.
• Job placement: Access to job offers that take into account changes in the lives of men over 50.
• Training: Financing or co-financing of vocational courses, postgraduate studies, training to improve qualifications (e.g. computer, language). Possibility of obtaining an educational loan.
• Internships and apprenticeships: Opportunity to gain new experience with the employer.
• Subsidies for starting a business: Non-refundable financial support for setting up your own business.
• Subsidized employment: Intervention works, public works, where part of the employment costs is covered by the office.
• Mobility support: Reimbursement of travel costs or accommodation in a new place.

• Polish Agency for Enterprise Development (PARP): It administers, m.in, the Development Services Database (BUR), where entrepreneurs (including the self-employed) can find co-financed (up to 80%) development services, such as training, consulting, coaching. PARP also implements other programs supporting entrepreneurship and innovation.
• European Funds: Many professional activation programmes, including those for people 50+, are co-financed by the European Union, implemented through labour offices and other institutions.

Practical Advice for Professionally Active 50+:

• Be proactive: Don’t wait for events to unfold, actively look for information, development opportunities and support.
• Update Tools: Fine-tune your resume and cover letter by highlighting specific accomplishments and skills relevant to your potential employer.
• Build a network of contacts: Networking is crucial at any age. Inform your friends about your job search, participate in industry events, use social media (e.g. LinkedIn).
• Be open-minded: Consider different forms of employment (full-time, B2B, contract of mandate, project work, substitution) and different industries.
• Emphasize strengths, not age: Focus on your experience, competencies, and the value you can bring to the company. Don’t apologize for your age and don’t repeat stereotypes.
• Take care of your mental resilience: Changing jobs, especially after many years or as a result of losing employment, is an emotionally difficult process. Allow yourself to experience emotions (sadness, anger), but do not remain in a state of complaining. Seek support from loved ones, support groups, and if necessary, a psychologist or career counselor. Remember your successes and potential.

The job market for men over 50 in Poland is full of challenges, but also opportunities. The key to success is conscious career management, continuous development, using your unique strengths and skilful use of available tools and forms of support.

Relationships at a New Stage – Partnership, Family, Friendship

Partnership after years – New Challenges and Opportunities

The second half of life is a period that often brings significant changes in the dynamics of a partnership. Long-term relationships face new challenges, but they also gain a chance to deepen and renew. The shape of the partnership after the age of 50 is influenced by many factors, including physiological, psychological and situational changes.

One important aspect is hormonal changes – andropause in men and menopause in women – which can affect well-being, energy levels, mood, as well as the intimate sphere. A decrease in libido, erection problems in men or vaginal dryness and discomfort in women can lead to a decrease in the frequency of intercourse and require mutual understanding, patience and open communication about needs and expectations. Often, these changes are compounded by a midlife crisis of one or both partners, bringing frustration, the need for change or a re-evaluation of their current life, which can lead to tension and conflict in the relationship.

Another important event that redefines the relationship is often the fact that adult children leave home (empty nest syndrome). A couple that for years focused mainly on the role of parents suddenly finds themselves alone. This can lead to the discovery of emptiness, a lack of common topics and interests, and even a sense of strangeness. This moment becomes a kind of test for the relationship – it can weaken it, but it can also become an impulse to rediscover each other and build a relationship on a new, more mature level.

Cultivating closeness in a mature relationship requires conscious effort and commitment from both parties. The following are becoming crucial:

• Communication: An open and honest conversation about feelings, needs, fears and expectations is the foundation. It is important not only to speak, but above all to actively listen to your partner.
• Spending time together: Finding time just for yourself, for dating, going out together, talking, pursuing common passions or discovering new interests.
• Mutual Support: Being a support for yourself in difficult moments – health problems, professional problems, existential crises.
• Emotional and Physical Intimacy: While the dynamics of sexuality can change, physical closeness (hugging, kissing, touching) and emotional closeness remain extremely important for maintaining bonds. Mutual commitment and openness to the partner’s needs become crucial.
• Partnership: A flexible approach to the division of duties and responsibilities, based on mutual respect and support in achieving individual goals. Avoiding competition or “keeping accounts” in favor of building a sense of “we”.

Research shows that Poles generally declare a high level of satisfaction with their relationships (84% according to an Ipsos survey). They point to mutual understanding, tolerance, love, fidelity and partnership as key to a successful relationship. However, it is worth remembering that age affects this dynamic – older people are more likely to feel loved, but less likely to declare sexual satisfaction, which emphasizes the evolution of needs and priorities in mature relationships.

Empty nest syndrome – a male perspective

The moment when adult children leave the family home to start an independent life is a natural and desirable stage of family development. However, for many parents, it is also an emotionally difficult time, referred to as empty nest syndrome. It is associated with a sense of loss, emptiness, sadness, and sometimes even loss of the meaning of life or self-worth.

Although this syndrome is more often attributed to women, who culturally tend to be more involved in direct childcare , it also affects men. Fathers, especially those who are strongly involved in family life or those for whom the role of a parent was an important element of identity, may also feel the pain of separation and difficulties in adapting to the new situation. Symptoms may include :

• Feeling lonely and useless.
• Sadness, depression, and even depressive symptoms.
• Fear for the child’s future and independence.
• Difficulties in finding a place for yourself in the new reality.
• Tensions in the partner relationship, when each parent experiences this change differently.

Dealing with empty nest syndrome takes time and conscious effort. The following strategies can help:

• Acceptance of the change: Acknowledging that children becoming independent is a natural course of things and a reason to be proud, not a failure.
• Keeping in Touch with Children: Regular contact (by phone, online) is important, but the autonomy of adult children should be respected and excessive control or interference in their lives should be avoided. The parent-child relationship changes form, but it does not end.
• Focus on Self and Your Own Development: This is the perfect time to return to old passions, find new interests, learn new skills, take care of your own health and physical condition.
• Life Reorganization: Reflecting on your own goals and dreams that have been postponed. Introducing changes in the house (e.g. renovation, rearrange) can symbolically mark a new stage.
• Rebuilding the partnership relationship: Using more time just for the two of you to deepen bonds, activities together, and rediscover each other. Empty nest syndrome can be a chance for a “second youth” for a relationship.
• Seeking Support: Talking about your feelings with your partner, friends, family. If the emotions are very strong, hinder everyday functioning or lead to depressive symptoms, it is worth seeking the help of a psychologist or therapist.

The importance of social relationships

In addition to a partnership and relationships with children, social contacts are also extremely important for the well-being of a man over 50 – friendships, acquaintances, membership in interest groups or involvement in the life of the local community.

Challenges can arise especially in men, who tend to separate their professional and social life from their family life. After the end of their professional career or in a crisis situation, they may experience isolation if they have not previously taken care to maintain social ties outside of work.

Strong and rewarding social relationships bring numerous benefits:

• Emotional Support: Friends and acquaintances are an important source of support in difficult times, help cope with stress, loneliness or midlife crisis.
• Sense of belonging: Being active in interest groups, clubs or organizations gives a sense of being part of a community and counteracts isolation.
• Intellectual Stimulation and Development: Contacts with other people broaden horizons, inspire new activities and allow for the exchange of experiences.
• Health: Research shows that people with strong social ties enjoy better physical and mental health and live longer.

Therefore, conscious investment in friendships and social relationships is an important part of building a fulfilling life after 50. It is worth cultivating old acquaintances, but also being open to making new ones, e.g. through common hobbies, volunteering, courses or activity at universities of the third age.

Psychology and Personal Development – Time for Yourself

Midlife Crisis – Myth or Reality?

The period between the ages of 40 and 60 is often referred to as a midlife crisis. Although it is not a formal clinical diagnosis, for many men it is a real psychological experience, a moment of confrontation with their own lives, the passing of time and the prospect of old age. It is a time of intense reflection on the choices made so far, achievements, but also unfulfilled dreams and lost opportunities.

Difficult emotions and thoughts may appear:

• Feelings of unfulfillment and frustration: The feeling that life did not turn out as expected, that you did not achieve your intended professional or personal goals.
• Boredom and monotony: A sense of routine, lack of meaning in everyday duties, fatigue with the current lifestyle.
• Fear of aging and death: Awareness of one’s own mortality, fears related to deteriorating physical condition, loss of attractiveness.
• The need for radical changes: A sudden desire to “turn life upside down”, change your job, appearance, partner, take risky behaviors.
• Reevaluating priorities: Questioning the existing values, searching for a deeper sense of life, reflections on spirituality.
• Comparing yourself to others: A sense of dissatisfaction resulting from comparing one’s own achievements with the successes of peers.
• Mood swings and irritability: Increased nervousness, irritation, difficulties in relationships with loved ones.

A midlife crisis can last anywhere from a few months to even a few years, and during this time, men may experience changes in sex hormone levels. Some researchers suggest that men may be more susceptible to it due to societal expectations of success and strength, as well as because of the hormonal changes associated with andropause.

It is important to perceive this period not only as a threat – which can lead to depression, relationship breakdown or addiction – but above all as a normative developmental stage. It is a natural, though not always easy, transitional moment that creates a unique opportunity for deeper self-esteem, personal development, finding new meaning and consciously shaping the second half of life. Normalizing this experience, without feeling guilty or ashamed, is the first step to dealing with it constructively.

How to Deal with Crisis and Change?

Going through a midlife crisis in a constructive way requires conscious effort and the use of appropriate coping strategies. There is no one-size-fits-all solution, as the experience is very individual and can span different stages of life. However, certain approaches and techniques can be particularly helpful:

• Acceptance of changes: Understanding and accepting that change (both internal and external) is an inevitable part of life and a natural stage of development. Coming to terms with the aging process, instead of fighting it, allows you to regain peace and see the positive aspects of maturity.
• Working with Emotions: Difficult feelings such as sadness, anxiety, anger or frustration should not be suppressed. It is important to allow yourself to experience, name and express them in a safe way. Talking to a trusted person, journaling, relaxation techniques or creative expression (writing, painting, etc.) can be helpful.
• Seeking Support: You don’t have to go through the crisis alone. Talking to your partner, friends, and family can bring relief and a new perspective, especially in the context of the symptoms associated with male menopause. A partner can show invaluable support through patience, understanding, and encouragement to seek help if needed. It is also worth considering seeking professional help from a psychologist or therapist who can help you understand the sources of the crisis and develop effective coping strategies.
• Self-Care (Physical and Mental Health): Regular physical activity, a healthy diet, adequate sleep and stress reduction techniques have a huge impact on mental and physical well-being, helping to alleviate the symptoms of a crisis.
• Focus on Impact: Instead of dwelling on past mistakes or worrying about things we have no control over (e.g. the passage of time), it is worth focusing our energy on those areas of life that we can shape – e.g. relationships, health, personal development, new goals.
• Work-Life Balance: Avoiding excessive dedication to work, finding time for rest, relaxation, hobbies and contacts with loved ones is crucial for maintaining mental balance.
• Patience: A midlife crisis is a process that takes time. Immediate solutions should not be expected. It is important to be patient with yourself and be understanding of your own struggles.

Discovering New Passions and Life Goals

One of the most constructive ways to cope with a midlife crisis and give new meaning to the second half of life is to actively seek and pursue new passions, interests and goals. This is the time when a man, often freed from some of his previous responsibilities (e.g. intensive raising of children), can finally find space to make his dreams come true or discover completely new areas of activity.

It is worth starting this process with reflection and asking yourself a few questions:

• What gives me real joy and satisfaction?
• What was I passionate about in the past before I became absorbed in my duties?
• What have I always wanted to try, but lacked the time, courage or money?
• What new skills would I like to learn to better manage the symptoms of menopause?
• How can I use my experience and knowledge in a new way, given the symptoms and treatment associated with male menopause?

Then, experimentation and action are key. It is worth trying different activities, even if they seem unfamiliar or difficult at first :

• New Hobby: It can be anything – from DIY, modeling, fishing, through photography, playing an instrument, cooking, to learning to dance or gardening.
• Sports and Physical Activity: Finding a form of movement that you enjoy (Nordic walking, cycling, swimming, yoga, gym) not only improves your health, but also your mood.
• Learning and Personal Development: Enrolling in a language course, personal development workshops, postgraduate studies, reading books (professional literature, guides, biographies) broadens horizons and strengthens self-confidence.
• Travel: Discovering new places, both distant and near, provides new stimuli and impressions.
• Volunteering and Community Activity can be a way to enjoy life and improve well-being. Getting involved in helping others or giving back to the local community can give life a deeper meaning and a sense of being needed.

Finding new passions and goals not only fills your time and counteracts the feeling of emptiness, but above all gives you motivation, energy, a sense of fulfillment and control over your own life. It is an investment in yourself that brings joy and helps you rediscover your potential.

Shifting Priorities and Searching for Meaning

A midlife crisis is often a moment of deep re-evaluation of life priorities. What seemed to be the most important in earlier years – professional success, material status, external achievements – may lose its importance. There is a need to find a deeper sense of existence, answers to fundamental questions about one’s own identity, values and place in the world.

This reflection can lead to a conscious change in priorities:

• Relationships over Achievements: Greater emphasis on the quality of relationships with your partner, children, friends, family. The need for closeness, authenticity and mutual support becomes more important than external successes.
• Inner Development Over Outer Tinsel: Interest in spirituality, personal development, the search for inner peace and harmony.
• Contribution to Society Over Individual Profit: The desire to share their experience, help others, engage in pro-social activities, leave something valuable behind.
• Experience Over Possession: A greater appreciation of experiences, travels, learning new things, spending time with loved ones than accumulating material goods.

Thinking about how hormone therapy can help manage the symptoms of andropause is important. What is really important to me in life and consciously building a life around these values is a key element of a constructive transition through middle age. It is a process that allows you to find authentic meaning and satisfaction, regardless of external circumstances.

To sum up, the period after the age of 50, although it may be associated with a crisis and difficult changes, creates a unique opportunity to consciously shape the further path. A proactive approach to self-development, openness to new experiences, nurturing relationships and the search for deeper meaning allow you to turn challenges into an opportunity for a fuller and more fulfilling life.

Finance & Retirement – Planning for a Secure Future

Managing the Home Budget after 50

The age of 50+ is a time when financial stability and the prospect of a safe future take on special importance. The approaching retirement prompts reflection on the accumulated resources and the need to consciously manage the household budget. Taking control of your finances allows you not only to cover your current needs, but above all to build a financial cushion and think more calmly about the years after the end of your professional activity.

One simple and popular method that can help you get your finances in order is the 50/30/20 rule. Its main advantage is its clarity and ease of implementation, regardless of income level. It consists in dividing the monthly net income (after tax) into three main categories of expenses:

1. 50% for Needs: This largest part of the budget is intended to cover all necessary, fixed expenses, without which daily functioning would be impossible. This includes, m.in, among others:
   • Housing fees (rent, mortgage, utility bills – electricity, water, gas, heating).
   • Basic groceries.
   • Transport costs (to work, necessary travel).
   • Health expenses (medicines, doctor’s visits, basic insurance).
   • Repayment of installments of other liabilities (loans, consumer credits).
   • Necessary clothing and hygiene products. In this category, it is worth regularly looking for optimization opportunities, e.g. by renegotiating service contracts, looking for cheaper energy suppliers or considering consolidating liabilities to reduce the monthly installment.
2. 30% on Whims (Personal Expenses): This category includes everything that gives pleasure and increases the comfort of life, but is not absolutely necessary for survival. These are expenses for:
   • Entertainment (cinema, theater, concerts).
   • Hobbies and passions.
   • Going out to restaurants, cafes.
   • Travel and holidays.
   • Subscriptions (streaming platforms, magazines).
   • Clothes and gadgets above basic needs. The 50/30/20 rule emphasizes that giving up pleasure altogether is neither healthy nor effective in the long term. However, it is important to consciously control these expenses and not allow them to consume too much of the budget.
3. 20% on Savings, Investments and Debt Payments: This part of the income is crucial for building financial security and achieving long-term goals. It should be used for:
   • Building an Emergency Fund: Financial cushions for unforeseen expenses (e.g. related to hormone therapy) can help you better manage life crises. loss of job, illness, equipment failure). Having such a fund (usually in the amount of 3-6 monthly expenses) gives you a sense of security and allows you to enjoy life without unnecessary stress.
   • Retirement savings: Regular saving of funds for future retirement (outside the ZUS system).
   • Investments: Investing funds in financial instruments (e.g. deposits, bonds, investment funds) in order to multiply capital in the long term.
   • Overpayment of debts: Accelerated repayment of high-interest obligations, such as credit card debt or expensive loans. In this category, the “pay yourself first” rule is particularly helpful, which consists in setting aside this part of your income (e.g. through a standing order to a savings account) as soon as you receive your paycheck, before you are tempted to spend this money.

How to implement the 50/30/20 rule in practice?

1. Calculate your monthly net income by taking into account changes related to age and health. The sum of all inflows “on hand”.
2. Track and categorize expenses: For at least a month, write down all expenses, assigning them to one of three categories (needs, wants, savings/debts). Banking applications, spreadsheets (ready-made online templates are available) or a traditional notebook can help.
3. Analyze and adjust: Compare the actual expense breakdown with the ideal 50/30/20 model. Think about which categories you’re spending too much in and where you can make changes to get closer to the desired proportions, especially in the context of menopausal symptoms.
4. Plan and monitor: At the beginning of each month, plan your budget according to the principle and then regularly monitor its implementation.

It is worth remembering that the 50/30/20 rule is a useful signpost, not a rigid dogma. The proportions may need to be modified depending on the individual income and life situation. People with lower incomes may need to spend more than 50% on basic necessities, at the expense of whims or savings. On the other hand, people with higher earnings can and should increase the percentage allocated to savings and investments. For a man over 50, due to the approaching retirement, it may be particularly important to consciously increase the pool of funds allocated to building financial security (20% category), even at the expense of reducing spending on whims (30% category). The strength of this method lies in its simplicity and in the fact that it encourages conscious reflection on one’s own finances and directing cash flows according to the priorities at a given stage of life.

Pension in the Polish System (ZUS) – What Should You Know?

Understanding the principles of the functioning of the universal pension system in Poland is essential for every man over 50 years of age to be able to consciously plan his future and make decisions about the moment of ending his professional activity. For people born after 31 December 1948, the so-called new pension rules, based on the defined contribution system, apply.

Key elements of the system:

• Retirement Age: Menopause-related changes can affect retirement decisions. According to the current regulations, the general retirement age in Poland is 60 years for women and 65 years for men. In order to start receiving the benefit, it is necessary to terminate the employment relationship with the previous employer.
• Conditions for acquiring the right to a pension: The basic condition is to reach the general retirement age and submit an appropriate application to the Social Insurance Institution (ZUS). Under the new rules, the length of service itself (contributory and non-contributory periods) does not determine the right to a retirement pension as such. However, in order to receive a guaranteed minimum pension (if the calculated benefit is lower than this amount), an appropriate length of service is required: 20 years for women and 25 years for men. The amount of the minimum pension is indexed annually.
• How the amount of the pension is calculated: The amount of the pension under the new rules is the result of a simple division : $$ \text{Amount of the pension} = \frac{\text{Basis for calculating the pension}}{\text{Average life expectancy}} $$
  • The basis for calculating the Pension is the sum of funds accumulated and indexed by ZUS:
    • Initial capital: the reconstructed value of contributions paid before 1 January 1999.
    • Pension insurance contributions: recorded on an individual account in the Social Insurance Institution after 1998.
    • Funds on a sub-account in ZUS: including funds transferred from the Open Pension Fund (OFE), if the insured was a member of it.
  • Life Expectancy is the expected number of months for which statistically a person of a given age will receive a pension. This value is determined on the basis of tables published annually by the Central Statistical Office (GUS) and depends on the age (in years and months) of the person at the time of retirement. The later the retirement age, the (statistically) shorter the expected period of retirement, and therefore the value in the denominator is lower, which results in a higher benefit.
• Consequences of Early Retirement: The decision to retire as soon as the minimum retirement age is reached (65 years for men) has a direct impact on the amount of the benefit. A shorter period of work means fewer accumulated and indexed contributions (lower calculation basis). At the same time, a longer expected period of receiving a pension (higher life expectancy) means that the accumulated capital is divided over more months. As a result, early retirement means a lower monthly benefit amount. Each additional year of work after reaching the retirement age significantly increases the amount of the future pension.
• Pension Forecast: In order to make an informed decision about the moment of retirement, it is worth checking the projected amount of your future benefit. There are several ways to do this, including by understanding the symptoms and treating andropause.
  • Pension Advisor at ZUS: In each ZUS branch, you can use the free assistance of an advisor who, based on the data from the insured person’s account, will calculate the projected pension for various variants of the retirement age.
  • ZUS pension calculators: On the ZUS website, there are pension calculators (in simplified and advanced versions) that allow you to estimate the future benefit yourself. The ZUS calculator takes into account not only the funds accumulated so far, but also forecasts for future contributions and indexation, giving a more complete picture than the annual “Information on the account balance” sent by ZUS.

The pension system based on defined contribution means that the amount of the future pension is not guaranteed in advance (except for the minimum pension with an appropriate length of service) and depends on the individual insurance history and the moment of retirement. This emphasizes the growing role of individual responsibility for one’s own finances in old age. Men over 50 cannot assume that the benefit from ZUS will fully cover their needs and maintain their current standard of living. It becomes necessary to think about additional sources of income and build private savings.

Building Financial Stability for the Future

The awareness that the pension from ZUS may turn out to be insufficient should be a strong impulse to actively build additional pillars of financial security. For a man over 50, this is a particularly important moment – he still has a dozen or so years of professional activity ahead of him, which he can use to accumulate capital for the future.

Key strategies:

• Regular savings: Consistent saving of part of income is the foundation. The 50/30/20 rule suggests allocating at least 20% of your net income to this purpose, but at age 50+, it is worth striving to increase this amount if possible. Automation of saving (e.g. a standing order for a savings account) makes it easier to build a habit.
• Emergency Fund: Having a “financial cushion” for unforeseen expenses (usually 3-6 monthly living costs) is crucial to avoid getting into debt in difficult situations and protect long-term savings.
• Savings Products: Safe investment of funds in savings accounts or term deposits allows you to protect your capital against inflation (although profits are usually small). It is worth comparing bank offers.
• Long-term investing: In order to really multiply your capital for retirement, it is worth considering investing part of your savings. There are many possibilities: treasury bonds, investment funds (shares, bonds, mixed), shares, real estate. The choice of investment strategy should be tailored to the individual risk tolerance, time horizon (how many years are left until retirement) and knowledge. It is worth considering taking advice from a financial advisor.
• Additional pension schemes: In Poland, there are voluntary forms of additional saving for retirement, offering tax reliefs: Individual Retirement Accounts (IKE), Individual Retirement Security Accounts (IKZE) and Employee Capital Plans (PPK), to which the employer and the state subsidize. It is worth familiarizing yourself with the rules of their functioning and considering using them.
• Debt Reduction: Before retirement, it is worth striving to repay all liabilities, especially those with high interest rates (credit cards, consumer loans), so that they do not burden the more modest pension budget.

Financial planning for retirement requires long-term thinking and discipline. The use of simple rules (such as 50/30/20), tools (calculators, applications) and available savings and investment products allows you to break down psychological barriers and start actively building your financial future. It is an investment in peace and security for the next years of life.

Summary

Crossing the threshold of fifty is for a man in Poland entering a stage of life full of specific challenges, but above all – rich in opportunities. This is not the time to passively wait for old age, but a period that can and should be consciously shaped, drawing on the wealth of experience gained and life wisdom.

The key to a fulfilling second half of life is a proactive and holistic approach, covering all key areas, including aspects related to fertility and sex hormones.

• Health: Regular prevention, listening to your body’s signals (including those related to andropause and menopause in men) and a healthy lifestyle are the foundations of longevity and well-being, which can improve the quality of life. Responsibility for one’s own health becomes a priority.
• Career: The experience and competence of a 50+ employee are a valuable asset on the labor market, despite the existing barriers related to ageism. Openness to continuous development, flexibility and skilful use of your strengths allow you to continue a satisfying career, change industries or start your own business.
• Relationships: Mature partnerships require conscious cultivation of closeness and communication, especially in the face of changes related to menopausal symptoms in men. Relationships with adult children and nurturing social and friendship bonds become equally important.
• Personal Development: A midlife crisis, although difficult, can become a catalyst for positive changes – re-evaluating priorities, discovering new passions, finding a deeper meaning in life and further personal development.
• Finances: Conscious budget management, regular saving and wise retirement planning (taking into account the realities of the ZUS system and the need to build additional security) are essential to ensure peace of mind and financial security for the future.

The age of 50+ is not the decline, but the fullness of life, the time to make dreams come true, deepen relationships and enjoy every day. Acceptance of inevitable changes, openness to new experiences and faith in their own abilities allow men in Poland to enter this stage with optimism and a sense of agency, building a satisfying and valuable future.