International Men’s Health Week is usually celebrated during the week leading up to Father’s Day (that’s this week!). In celebration of the men in our lives who make a positive impact, here are some not-so-common tips for men to stay healthy and thrive:
- Time for a “healthy heart” checkup. What is your blood pressure? Do you have high cholesterol? Have you had the ApoB test yet?
- High blood pressure, or hypertension, is often called the “silent killer” and can cause damage to the arteries, heart, kidneys, eyes and brain. Ideal blood pressure is less than 120 versus 80. If you have slightly elevated blood pressure, try getting more exercise and cutting back on alcohol, both of which can have immediate beneficial effects. Click here to find out how much exercise is enough.
- 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), a protein that may be more clinically useful than H LDL cholesterol in the determination of risk for coronary heart disease. Apolipoprotein B attaches to bad types of cholesterol that cause plaque to build up in your blood vessels, which can lead to damage and heart disease. A simple blood test measures the amount of apolipoprotein B in your blood. Longevity experts, cardiologists and functional medicine doctors like Dr. Yik now recommend getting the ApoB test if you are a high risk individual (eg heavy alcohol/smoking lifestyle, high cholesterol, family history of cardiovascular disease – heart attacks, strokes, etc.).
- Could it be low hormones/low testosterone? Today, more men starting in their 30s struggle with low energy, decreased sex drive, sexual dysfunction (including erectile dysfunction or ejaculation disorders), thinning hair, decreased muscle mass, and even depression. Because society often assumes that only older men experience symptoms of low testosterone or out of embarrassment, these men do not tell their doctor and often suffer in silence. A simple blood test can reveal what your testosterone level is, and there are many things that can be done to increase hormone levels (there is a difference between deficient testosterone and suboptimal levels. Make sure you find a doctor who knows the difference! ). Dr. Yik advises having both testosterone and DHEA levels checked for patients.
- Stay active and stay connected. Go outside to play a sport with friends, swim a few laps, or go for a long walk to listen to the podcast you downloaded. Create your own workout routine and try to stick to it. Exercise has many benefits for your physical, mental and emotional health. Social connectedness is an important part of our overall health and well-being, and research shows that it may be more common for men to have low levels of social connectedness than women. Exercising (team sports, competitive sports, biking, etc.), card games, video games, fitness/yoga classes, eating out, and hiking are some ways you can stay connected with others.
- Get screened for colon cancer. If you’re age 50 or older, it’s time to get screened for colon cancer (check earlier if you have a family history of colon cancer). Of the various cancer tests available to men, this is the best because it can prevent, not just diagnose, cancer. Colonoscopy can find and remove precancerous colon polyps.
- Go crazy! People who eat about a handful of nuts (about 20 grams) on a daily basis have a lower risk of heart disease and cancer, as well as respiratory disease, diabetes and infections. Eating nuts reduced the risk of heart disease by nearly 30%, the risk of cancer by 15% and the risk of premature death by 22%. Researchers at Imperial College London found that most of the risk reduction was associated with an intake of around 15 to 20 grams per day, and no further reduction was seen if intake increased. Click here to read more.
Happy Men’s Week! Be healthy, strong and happy!
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