Not surprisingly, men are less likely than women to see a doctor when they feel sick. Often, they wait until a health problem becomes serious before doing anything. Part of this may be because men are less likely to ask for help in general. The main reason men give for skipping doctor visits is that they feel too busy. But as long-term health problems become more common, men need to take better care of their health. This information is not a substitute for medical advice. We hope it inspires men to prioritize their health and consult their healthcare providers.
1 – Prostate Enlargement
The small prostate gland is not often talked about. But one in every 9 men in North America will be diagnosed with prostate cancer during their life. This makes it the most common cancer among men in the country. The good news is that regular check-ups can often find prostate cancer early because it usually grows slowly. The bad news is that many men don’t get checked until they have had symptoms for a long time.
All men over 50 should talk about their prostate health with their healthcare provider. It’s particularly important if you have one of the risk factors for prostate cancer.
What Are the Risk Factors For Prostate Cancer?
- Obesity (having a BMI over 30)
- A family history of prostate cancer
- Eating a diet high in red meat and dairy
Some evidence suggests smoking may also be a risk factor (and even if it’s not, quitting is always a good idea anyway). As well, black men have higher rates of prostate cancer.
Benign Prostate Enlargement (BPE)
Not all prostate growth is cancer. A more common problem with similar early symptoms is an enlarged prostate, also called benign prostate enlargement (BPE). Even though it’s not cancer, BPE can affect a man’s daily life. It causes frequent urination, trouble controlling urine flow, embarrassing leaks, and difficulty fully emptying the bladder.
About half of men will have BPE by age 60, and up to 90 percent by age 85. Besides getting older, heart disease, diabetes, and obesity increase the risk.
Fortunately, several natural approaches can be used to support a healthy prostate and reduce the risk of issues down the line.
Supplements To Support the Prostate
Some studies show that the herbal remedy saw palmetto can help the men’s urinary system by lowering testosterone, which may shrink the prostate lining. Also, low zinc levels are linked to BPE, so think about taking zinc supplements and eating more high-zinc foods like eggs and nuts. Another helpful supplement, Pygeum (African plum extract), has been connected with a lower risk for BPE in several studies.
Simple Dietary and Lifestyle Changes To Help Protect The Prostate
- Eat more lycopene-rich foods. Deep pink or red foods like tomatoes, watermelon, and grapefruit are good sources of lycopene.
- Drink plenty of fluids during the day to help your urinary system. But if you often wake up to use the bathroom at night, try to stop drinking about two hours before bedtime.
- Cut back or avoid caffeine, diet drinks, and alcohol. If you want caffeine, green tea is a good choice – one study found it might help prevent prostate cancer.
- Choose natural, unprocessed food whenever possible.
2 – Low Testosterone
Many signs of “low T” happen slowly over time. Because of this, men often think their symptoms are just part of getting older. But lower testosterone doesn’t have to be a normal part of aging. Even though hormone levels start to drop in your 30s, there are several things you can do to protect them.
Symptoms Of Low Testosterone Levels
How can you tell if you have low testosterone? Only your healthcare practitioner can make a definitive diagnosis, but the following signs could indicate it’s time to schedule an appointment.
- Lagging libido
- Unexplained fatigue
- Depression
- Irritability
- Increased body fat
- Male breast tissue growth
- Loss of muscle tone
How Can You Protect Your Testosterone Levels as You Get Older?
- Sleep
Losing a few hours of sleep can quickly lower your testosterone levels. Try to keep a regular sleep schedule and follow good sleep habits by keeping your bedroom dark and turning off electronics an hour before bed.
- Exercise
Exercise is a direct way to boost your testosterone levels – that’s why many men feel energized after a workout. Lifting weights is the best way to raise testosterone, and recent studies show that high-intensity interval training (HIIT) workouts also help.
- Eat a balanced diet
Include plenty of good-quality protein, unrefined carbohydrates, and healthy fats.
- Keep stress levels in check.
When you’re stressed, your cortisol hormone levels go up. When cortisol goes up, testosterone goes down. So, try to avoid long-term stress. If you feel overwhelmed, take short breaks. Taking time out to meditate or go for a short walk can help in the long run. Spending time in the sun or taking vitamin D supplements during the winter can provide your body with a key factor in raising your testosterone levels if they are low.
- Talk to your healthcare provider about Testosterone Replacement Therapy and supplements
Research indicates that both ginger and ashwagandha may help increase testosterone levels, but supplementation alone is usually not enough.
3 – Heart Health
Heart attacks are the leading cause of death regardless of gender. However, the average age of a first heart attack is about seven years younger for men, largely due to the protective effect of women’s hormones.
Men can take steps to protect their own heart health at any age. Although some commonly prescribed cardiovascular medications have adverse side effects, nutritional therapies show promising results in research and can be used alongside conventional medicine to support the body.
Factors That Affect Your Heart Health
Omega-3 fatty acids
Several studies show that men who eat a lot of foods rich in essential fatty acids have lower death rates from heart problems. Foods high in omega-3 fatty acids include oily fish like salmon, walnuts, chia seeds, and flaxseed oil.
Magnesium
Magnesium is a mineral that helps all muscles in the body relax, including the heart. A recent study found magnesium might also help the heart heal damage. Foods high in magnesium include dark chocolate, avocados, tofu, and beans.
Exercise
One of the best things you can do for your heart is to exercise it. Remember, you don’t have to run a marathon or spend hours at the gym. Everyday activities like gardening, vacuuming, and walking to the store all help keep your heart healthy.
Stress
Your heart also suffers when you’re stressed. When stress hormones activate your “fight or flight” response, your blood pressure goes up, and your heart beats faster. You’re also more likely to do things that harm your heart, like overeating or drinking alcohol. While small amounts of alcohol can help heart health, remember that moderate drinking for men means two drinks a day or less.
