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When men age, there are a lot of changes to the body that can impact health and quality of life.
As the body ages, bone density shrinks and gets smaller, making falling much easier and more susceptible to injury, including fractures and broken bones.
Also, as bone density shrinks, it’s harder for muscle tissue to maintain itself, causing a loss of strength, flexibility, and endurance, further impacting overall health.
So, what can be done to slow the effects of aging in a male?
For one, creating a lifestyle focused on eating well, maintaining physical fitness through daily activity, and getting routine medical check-ups is a good foundation for slowing the effects of aging.
As men age, they lose strength, and the body produces less testosterone, the muscle-building and energy-producing hormone that the body needs.
As the body produces less of this essential hormone, the impact of low testosterone includes a loss of libido and an increase in overall body fat, which can be a significant influencer of severe health issues like an increased risk of heart attack and stroke.
To slow the effects of aging, there are some keys to focus on, including creating an active lifestyle, consuming fewer calories, and eating a more balanced, nutritious diet.
Keys To Slowing The Effects Of Aging
Regular exercise is one of the most significant things you can do to slow the impacts and effects that come with aging.
Since the body produces less testosterone as it ages, it is crucial to minimize muscular atrophy and loss of strength and bone density.
Exercise Daily
And with regular exercise, you can slow the loss of strength, helping minimize the dangers associated with atrophy.
Another benefit of regular exercise is improving cardiovascular endurance, strengthening the immune system, and boosting moods.
Exercise can positively impact those aspects because when the body is taxed, the brain floods the body with powerful neurochemicals that boost burning calories, regulate blood sugars, and increase moods.
But the problem is that most males don’t exercise enough. According to the Centers For Disease Control (CDC), less than ⅓ of males exercise sufficiently.
The recommended amount is 150 minutes of strenuous activity a week, and according to the CDC, of all men over the age of 18, roughly 28% get the recommended amount, which is one of the leading causes of the health dilemma facing males as they age.
Eat A Balanced Diet
In addition to getting enough exercise to help ward off the damage from aging, what you eat daily goes a long way toward your overall health. Most people do one of two things: either eat too many calories or don’t eat the correct type of diet.
Instead of processed foods and red meats, consider lots of lean protein like beans, legumes, fish, and chicken combined with a plant-based emphasis to keep the calories lower and provide essential nutrients.
If eating well is an issue, consider supplements.
There are all types of supplements ranging from:
- All-Purpose Daily Vitamins
- Men’s vitamins for fertility
- Iron, Magnesium, and other essential minerals
- Vitamin A, D, and others
- Vitamin B and B-9 for energy
Get Plenty Of Sleep
Sleep does a variety of things for the body. First, it helps restore and repair muscles.
Also, it helps regulate hormones in the brain that affect moods, boosts the immune system, helps with body temperature regulation, and improves cognitive function.
Another key benefit of getting enough sleep is that it helps with appetite control, keeping your weight lower than it would otherwise.
And by getting more sleep helps to reduce cortisol, the stress hormone that causes your circulation to constrict and floods the body with glucose, which, when exposed to too much cortisol over time, can lead to serious health diseases like diabetes and heart health problems.
It’s recommended that a grown adult gets between 7-9 hours of sleep a night, though 8+ is highly encouraged.
To get better sleep, create a sleep routine. Have a dark room that avoids unnecessary light and is cool, preferably colder than 68 degrees. Also, avoid caffeine 6 hours before and stay away from alcohol.
Stress Management
When stressed, the body releases various hormones that can impact your overall physical and mental well-being.
Chronic stress can do long-term damage to your endocrine system, so find ways to mitigate the problem before it becomes too much.
Regular exercise, meditation and deep breathing exercises, and participating in activities that you enjoy are great ways to alleviate chronic stress from building up in your life.
Maintaining A Healthy Weight
As men age, their metabolism slows down, making weight control more difficult. Carrying too much weight is a predictor of severe health issues in older age, such as heart issues, diabetes, stroke, and kidney and liver function.
Additionally, carrying too much weight can lower the quality of life, from suffering from lower endurance to added stress on joints and the back.
Limit Alcohol And Tobacco
Focusing on your health as you age requires cutting out things you may have enjoyed at a younger age, such as sugar, alcohol, and tobacco. Research shows that consuming these things can impact your health negatively and has been shown to reduce life expectancy by years.
Routine Medical Examinations
Keep in mind that these tips are guidelines and are to be used when discussing them with your primary care physician.
Too often, as men age, they ignore consultations with their primary care physicians, which can help to minimize any underlying health issues before they can grow.
That means that as men age, they should schedule more routine check-ups and not less just to get diagnosed and eliminate more severe diseases or illnesses.
Staying healthy as men age requires a combination of good nutrition, exercise, and regular consultation with medical professionals to help slow the effects of aging and to have a quality of life in your later years.
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