International Men’s Health Week is typically celebrated during the week leading up to Father’s Day (i.e. this week!). In celebration of the men in our lives making a positive impact, here are a few not-so-common tips for men to stay healthy and to thrive:
- Time for a “healthy heart” check-up. What’s your blood pressure? Do you have elevated cholesterol? Have you gotten your ApoB test done yet?
- High blood pressure, i.e. hypertension, is often called the “silent killer” and can cause damage in the arteries, heart, kidneys, eyes and brain. The ideal blood pressure is less than 120 over 80. If you have slightly elevated blood pressure, try exercising more and cutting back on alcohol, both of which can have an immediate beneficial effect. Click here to learn how much exercise is enough.
- Elevated levels of LDL (“bad”) cholesterol have long been associated with a greater risk of heart disease, but based on recent research, doctors and cardiologists are now looking at apolipoprotein B (apoB), a protein which may be more useful clinically than LDL cholesterol in determining your risk for coronary heart disease. Apolipoprotein B attaches to bad types of cholesterol that cause plaque buildup in your blood vessels, which can lead to damage and heart disease. A simple blood test measures the amount of apolipoprotein B in your blood. Longevity experts, cardiologists and functional medicine doctors like Dr. Yik now suggest getting the ApoB test done if you are a high-risk individual (e.g. heavy drinking/ smoking lifestyle, high cholesterol, a family history of cardiovascular disease- heart attacks, strokes, etc.).
- Could it be low hormones/ low testosterone? Nowadays, more men starting in their 30s are struggling with low energy, reduced sex drive, sexual dysfunction (including erectile dysfunction or ejaculation disorders), hair thinning, reduced muscle mass and even depression. Because society often assumes that only older people experience symptoms of low testosterone, or because of embarrassment, these men do not tell their doctor, and they often suffer silently. A simple blood test can reveal what your testosterone level is, and there are many things that can be done to boost hormone levels (there is a difference between deficient testosterone and suboptimal levels. Be sure to find a doctor who knows the difference!). Dr. Yik advises to test both testosterone and DHEA levels for patients.
- Stay active and keep connected. Head outside to play a sport with friends, swim some laps or take a long walk to listen to that podcast you downloaded. Create your own workout routine and make an effort to keep it. Exercise has numerous benefits for your physical, mental and emotional health. Social connectedness is an important part of our overall health and wellbeing, and research shows it can be more common for men to have low levels of social connectedness than women. Exercising (team sports, competitive sports, cycling, etc.), card games, video games, fitness/ yoga classes, dining out and hiking are some ways that you can stay connected with others.
- Get checked for colorectal cancer. If you are age 50 or older, it is time to get screened for colorectal cancer (get checked sooner if you have a family history of colorectal cancer). Of the various cancer screenings available to men, this one is the best deal because it can prevent, not just diagnose, cancer. A colonoscopy can find and remove precancerous colon polyps.
- Go nuts! People who eat around a handful of nuts (approximately 20g) on a daily basis have a lower risk of heart disease and cancer, as well as respiratory conditions, diabetes and infections. Munching on nuts reduced the risk of heart disease by nearly 30%, the risk of cancer by 15%, and the risk of premature death by 22%. Researchers at the Imperial College of London found that most of the reduction in risk was associated with an intake of approximately 15 to 20 grams per day, and no further reduction was noticed if the intake was increased. Click here to read more.
Happy Men’s Week! May you stay healthy, stay strong and stay happy!
SOURCES:
Dr. Ardyce Yik ND 