men's Health MontH - 3 tips to live a healthier life

June is Men’s Health Month! Men have a reputation for not taking care of their health.  This is especially true as men get older and near middle age.  Middle age is a period of change during the years of 40-64.  I just crossed over into middle age last year and am currently 41 years old.   

Happy Men's Health Month!

As a health professional (Registered Dietitian) I believe this is a perfect opportunity to provide three important tips all middle aged men should consider to live a high quality second half of life.  

1) Stay up to date on your health screenings.  It is important to have a primary care provider (PCP or Doctor) so you can stay up to date on your yearly check-ups and blood work.  If you do not have a PCP, you can use your insurance provider finder or a search engine like Google to find one near you.  

At your yearly PCP visit, make sure your PCP does the following exams and bloodwork:  

• Comprehensive metabolic panel or “CMP” which assesses liver and kidney health, your blood sugar, metabolism and fluid + electrolyte balance.  

• Vitamin D status

• A1c: 3 month average of your blood sugar 

• Lipid panel: blood cholesterol and triglyceride levels 

• Testicular exam 

• Testosterone: if you are experiencing low sex drive, erectile dysfunction or infertility, you may want to get your levels checked.  

• PSA: prostate specific antigen test for prostate cancer screening (men 55 or older)  

• Note on colorectal cancer screenings - colon cancer is being diagnosed in people younger than 40 at higher rates. Get your colonoscopy before age 40-45 if you are experiencing any blood in the stool or other unusual gastrointestinal symptoms.  You will be referred to a gastroenterologist for this screening which will be performed every 10 years or less depending on your risk factors.   

2) Keep your body fat in check.  The stereotypical middle aged man sits on a couch, watching sports, eating chips and drinking beer (ie Homer Simpson).  This sedentary lifestyle is a recipe for gaining an unhealthy amount of body fat, which can lead to other chronic conditions like diabetes, heart disease and other serious issues down the road.  A body fat percentage of 11-22% is considered healthy for middle aged men.

Men may not be aware that fat tissue (adipose tissue) secretes inflammatory molecules (especially fat around the midsection) and contains an enzyme called aromatase.  This enzyme converts testosterone to estrogen.  Excess body fat can contribute to chronic inflammation and an imbalance in your hormones (ie too much estrogen).  That is why it is critical to use lifestyle changes to help manage your body fat. 

I encourage you to do the opposite of Homer to ensure a high quality second half of life.  Start by eating healthy!  Choose vegetables, fruits, whole grains and lean proteins as the foundations of your meals.  I recommend eating whole foods at least 80% of the time as a realistic goal.  The other 20% can be for fun foods and special occasions.   Try to aim for 7-10 g of fiber  and at least 25 g protein at meals to ensure you feel full and energized.  This will help regulate your appetite throughout the day so you are not constantly hungry and eating.  

Drinks plenty of fluids, mostly water.  Men typically need 100-120 oz water daily.  This will ensure your body feels good and functions normally.  Staying hydrated will also prevent you from overeating.  As long as your urine is pale yellow during the day, you are adequately hydrated. Otherwise, you’ll need to step it up!  

Limit or avoid alcohol.  Research suggests people should abstain from alcohol altogether because it is a risk factor for many cancers.  It is also a source of empty calories, meaning it contains calories but it has little or no nutritional benefit.  A single beer can contain 100-250 calories depending on the alcohol content. Overconsuming alcohol can induce a hangover the next day resulting in reduced energy, fatigue, nausea, GI distress, anxiety and other issues.  These symptoms make engaging in healthy habits like moving or cooking a healthy meal all the more difficult.. Be mindful of these things if you do consume alcohol.  

Move your body!   Our bodies are meant to be in motion.  The CDC recommends 150 minutes of moderate intensity or 75 minutes of high intensity cardio activity weekly, in addition to two strength training sessions weekly.  As you get toward the end of middle age and into older age, you will want to include balance exercises as well.  

Remember, these are the minimum requirements to stay free of chronic diseases.  Adding movement can be one of the hardest things for people to do due to the lack of time during the day.  Gradually add 5-10 minutes of activity weekly or monthly until you get to these recommendations.  You’ll be happy you did!  

3) Take care of your social, mental and emotional health.  Many men experience social isolation and mental health issues in middle age.  Social isolation is a growing issue as more men are experiencing loneliness and feelings of disconnection.   I encourage you to reach out to mental health professionals like a therapist or psychologist if you are experiencing any of these issues.  They can help you manage your mental health challenges and get you back to feeling like yourself.  Finding the right therapist may take one or several attempts.  Don’t give up if the first therapist you work with isn’t for you.  

It’s also important to find social support.  Many men think it is impossible to make friends or find social groups as we age. Yes, it may be more difficult, but you can definitely find groups to be a part of as you get older.  Start by determining what your hobbies or interests are and then look for groups that engage in those things.  Again, you may not find the perfect situation on the first try, but keep at it!  You’ll eventually find your people.  

Make sure to be mindful of your exposure to social media and news in general.  Many men consume media without any intention and this can further lead to social isolation.  If you find yourself spending too much time on your phone or other devices, set boundaries or time limits. For example, a boundary could be “I will not look at social media until after 10 am and will limit myself to three 5-10 minute increments daily”.  Spending too much time on social media puts you at risk to be further socially isolated, causing a negative mood or other mental health issues.  If you are especially struggling, consider working with a therapist to improve your relationship with social media as well.

Thanks for visiting the Nutriquity blog! If you need support changing your nutrition habits, feel free to book an info session with us today at nutriquity.com/book. Our nutrition counseling services are covered 100% by most insurance we accept.