7 Ways Men Can Stay
Healthy and Prevent Disease
As a man, you have a higher risk of dying from heart disease and other top causes of death than women do.(1)
The good news is that when you’re proactive about your health, you can prevent many of these major health risks to stay strong and healthy in your 40s, 50s, 60s, and beyond.
Heart disease is the leading cause of death among men in America.(2) Strokes are the fifth leading cause of death among men.(3) Both conditions — about 80 percent of heart disease and stroke, in fact — are preventable.(4)
So is type 2 diabetes. Over 36 percent of men have prediabetes, or higher-than-normal blood glucose levels.(5) Left unchecked, prediabetes can increase the risk of developing diabetes, heart attack, and stroke.(6) Yet like heart disease and stroke, prediabetes is reversible.(7)
Multiple factors typically contribute to these diseases, including high blood pressure, blood sugar, and triglycerides.(8) Another factor is chronic inflammation, one of the most common drivers of many illnesses.(9)
Time Magazine called chronic inflammation “the secret killer” because it can occur for years before damage can occur. Symptoms of chronic inflammation aren’t always obvious.(10,11)
Being proactive about these and other issues can help you thrive at any age. Communicate clearly with your healthcare practitioner about any specific concerns. Yearly checkups help you monitor your weight, blood pressure, and other risk factors for disease. Screening tests can help detect problems early.
You have plenty of ways to manage chronic inflammation and reduce other factors that can sabotage your health. These seven strategies can help you thrive at any age.
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Testosterone is a sex hormone primarily associated with males.(1) Even though women have small amounts, testosterone’s main function is to support bone and muscle development, produce male characteristics, like a deep voice and facial hair, and produce sperm.(1) However, testosterone may also affect mood, mental health, cardiovascular functions, and the perception of pain.(2)
Studies show that about 13.8 million men over 45 have low testosterone.(3) Signs and symptoms of low testosterone include:
- reduced sexual desire
- sleep disturbances
- reduced muscle strength
- increased body fat
- low energy
- emotional changes such as depression.(1)
Although testosterone production naturally declines with age, males can take a proactive approach to optimizing testosterone levels with these dietary and lifestyle modifications.(1)
†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
1. Fletcher, J. What are the symptoms of low testosterone? Medical News Today. https://www.medicalnewstoday.com/articles/322647.php. Updated August 1, 2018. Accessed May 7, 2019.
2. Tyagi V, Scordo M, Yoon RS, Liporace FA, Greene LW. Revisiting the role of testosterone: Are we missing something? Rev Urol. 2017;19(1):16–24. doi:10.3909/riu0716
3. Mulligan T, Frick MF, Zuraw QC, Stemhagen A, McWhirter C. Prevalence of hypogonadism in males aged at least 45 years: the HIM study. Int J Clin Prac. 2006;60:762-69.
4. Hardy K, Pollard H. The organisation of the stress response, and its relevance to chiropractors: a commentary. Chiropr Osteopat. 2006;14:25. doi:10.1186/1746-1340-14-25
5. Cinar V, Polat Y, Baltaci AK, et al. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological Trace Element Research. 2011;140(1):18-23. doi: 10.1007/s12011-010-8676-3
6. Goldman R. Ten foods high in magnesium. Medical News Today. https://www.healthline.com/nutrition/10-foods-high-in-magnesium. Updated July 26, 2017. Accessed May 7, 2019.
7. Pilz S, Frisch S, Koertke H, et al. Effect on vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research. 2011;43(3):223-5. Doi: 10.1055/s-0030-1269854.
8. Holick MF. Vitmain D and Bone Health. J Nutr. 1996;126(suppl_4)1159S–1164S.
9. Barnes S. The Biochemistry, Chemistry and Physiology of the Isoflavones in Soybeans and their Food Products. Lymphat Res Biol. 2010;8(1):89-98.
10. El-Sakka AI. Impact of the association between elevated oestradiol and low testosterone levels on erectile dysfunction severity. Asian J Androl. 2013;15(4):492–496.
11. Ghlissi Z, Atheymen R, Boujbiha MA, et al. Antioxidant and androgenic effects of dietary ginger on reproductive function of male diabetic rats. International Journal of Food Sciences and Nutrition. 2013;64(8):974-8. doi: 10.3109/09637486.2013.812618.
12. Mareš A, Najam WS. The effect of Ginger on semen parameters and serum FSH, LH & testosterone of infertile men. Tikrit Medl J. 2012;18(2):322-329.
13. Ware M. Ginger: Health benefits and dietary tips. Medical News Today. Updated September 11, 2017. Accessed May 7, 2019.
14. Wallace AM, Grant JK. Effect of Zinc on Androgen Metabolism in the Human Hyperplastic Prostate. Biochem Soc Trans. 1975;3:540-542.
15. West H. The 10 Best Foods That Are High in Zinc. Healthline. Published April 19, 2018. Accessed May 7, 2019.
16. Hirshkowitz M, Whiton K, Albert S, et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. ScienceDirect. 2015;1(1):40-43. https://doi.org/10.1016/j.sleh.2014.12.010
17. Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173–2174. doi:10.1001/jama.2011.710
18. Herbert P, Hayes LD, Sculthorpe NF, Grace FM. HIIT produces increases in muscle power and free testosterone in male masters athletes. Endocr Connect. 2017;6(7):430–436.
19. Wideman L., Weltman JY, Hartman ML, et al. Growth Hormone Release During Acute and Chronic Aerobic and Resistance Exercise. Sports Med. 2002;32:987-1004.
20. Rengasamy R, Maran M, Sivakumar R, et al. Growth Hormone Directly Stimulates Testosterone and Oestradiol Secretion by Rat Leydig Cells in vitro and Modulates The Effects of LH and T3, Endocr J. 2000;47(2):111-18.
21. English KM, Pugh PJ, Parry H, et al. Effect of cigarette smoking on levels of bioavailable testosterone in healthy men. Clin Sci. 2001;100(6):661-665.
22. Yao QM, Wang B, An XF, Zhang JA, Ding L. Testosterone level and risk of type 2 diabetes in men: a systematic review and meta-analysis. Endocr Connect. 2017;7(1):220–231. doi:10.1530/EC-17-0253
23. Rivier C. Alcohol rapidly lowers plasma testosterone levels in the rat: evidence that a neural brain-gonadal pathway may be important for decreased testicular responsiveness to gonadotropin. Alcoholism, clinical and experimental research. 1999;23(1):38-45.
24. Ferguson, Meeker. Ferguson, Kelly K. Phthalates found in plastics could block hormone involved in sexual cognitive function. Endocrine Society. https://www.endocrine.org/news-room/press-release-archives/2014/reduced-testosterone-tied-to-endocrine-disrupting-chemical-exposure
This content is for information purposes only. Any statement or recommendation in this publication does not take the place of medical advice nor is meant to replace the guidance of your licensed healthcare practitioner. These statements have not been evaluated by the Food and Drug Administration. MaxLiving information is and products are not intended to diagnose, cure, treat, or prevent any disease or provide medical advice. Decisions to use supplements to support your specific needs should be considered in partnership with your licensed healthcare practitioner.