Happy International Men’s Week! In celebration of the men in our lives making a positive impact, here are 6 tips for men to stay healthy and thrive:
- Eat to fuel, not fill. The foods you eat directly fuel your body. Instead of filling your body with junk food, processed food, sugars and refined carbohydrates, try replacing them with plant-based, whole foods which contain plenty of nutrients, antioxidants and fiber (e.g. vegetables, beans/ legumes, whole grains, nuts, seeds) and good sources of protein such as chicken, grass-fed beef and wild-caught salmon. A healthful diet can reduce belly fat, reduce high blood pressure and stabilize blood glucose.
- Reduced sex drive? How are your testosterone and DHEA levels? 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. If you notice difficulty getting or keeping an erection more than 25% of the time, you should take note. This symptom may point to low testosterone/ DHEA, emotional problems, underlying health conditions or other physical causes like overconsumption of alcohol. A simple blood test can reveal what your testosterone and DHEA levels are, and boosting hormone levels naturally using nutraceuticals and lifestyle changes is better long-term than taking testosterone replacement therapy (TRT) for younger individuals- TRT doesn’t fix or cure the underlying cause of low testosterone. In fact, it will cause your testicles to stop working. Lastly, 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.
- Have you gotten your ApoB and Lp(a) test done yet? What’s your blood pressure?
- 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) and Lipoprotein A (Lp(a)), proteins 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. Recent studies show that high Lp(a) levels promote clotting and inflammation, significantly increasing risk of heart attack, stroke, aortic stenosis and peripheral artery disease. A 2024 study concluded that Lp(a) is markedly more atherogenic than LDL. 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 and Lp(a) 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.). Dr. Yik is noticing that her patients living in China are getting these tests done by their doctor, but Hong Kong has yet to follow suit. Click here to read more about cholesterol, Apo(B) and Lp(a).
- 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.
- Mental health and wellbeing is just as important as physical health. Men are known for bottling up emotions and not reaching out. If you are struggling with anxiety, depression, alcohol abuse or suicidal thoughts, speak to your doctor who can give you medication and immediate support. While it is vital to stabilize your mood and emotions, it is just as vital to identify and address the underlying causes of your mental health struggles. In certain cases, underlying health conditions (e.g. hyperthyroidism causing anxious thoughts/ anxiety) can cause mood disorders, so it is important to find a doctor who looks at the whole picture. Speaking with a counsellor or psychologist can also help to sort out feelings and address certain patterns of unhealthy behavior. Find a practitioner willing to investigate beyond the symptoms.
- 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. A Harvard study, spanning 80+ years, has confirmed that embracing relationships and community helps us live longer and be happier. Close, positive relationships, more than money or fame, are what keep people happy throughout their lives, the study revealed. Those ties protect people from life’s discontents, help to delay mental and physical decline, and are better predictors of long and happy lives than social class, IQ, or even genes. 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.
Click here for health tests to get between ages 40 and 60, according to longevity experts.
Happy Men’s Week! May you stay healthy, strong and happy!
SOURCES:
https://pubmed.ncbi.nlm.nih.gov/16879071/
https://my.clevelandclinic.org/health/treatments/testosterone-replacement-therapy-trt
Dr. Ardyce Yik ND 