Men’s Guide to Healthy Aging

Men in their younger days it seemed they could solve the world’s problems and fix everything in need of repair. But as the years go by, so go the aches, pains and belly fat.

Feeling sluggish and out of shape? If so, here are some simple strategies to put you back on top of your game.

GET SCREENED—
SEVEN TESTS TO TAKE

Screening tests can detect disease early while the conditions are easier to treat. The U.S. Department of Health and Human Services recommends the follow-ing screenings:

1. Cholesterol: Have your cholesterol checked regularly starting at age 35, perhaps earlier if you smoke, have diabetes or high blood pressure, or if a family member has heart disease.
2. Blood Pressure: Have your blood pressure checked at least every two years. Elevated blood pressure often goes unnoticed because it usually has no symptoms, yet it is a significant risk factor for coronary artery disease.
3. Colorectal Cancer: Get tested for colorectal cancer starting at age 50, or earlier if you have a family history.
4. Diabetes: Have a test for diabetes if you have high blood pressure or high cholesterol. Almost 11 million, or 10.5 percent of all men age 20 or older have diabetes, although nearly one third of them do not know it. If left untreated, the high blood glucose levels that define diabetes can damage the blood vessels and lead to heart disease, kidney damage and amputation.
5. Mental Health: Your emotional health is as important as your physical health. Feeling sad or anxious lately? Consider talking to your doctor about screening for depression.
6. Abdominal Aortic Aneurysm: If you are between the ages of 65 and 75 and have ever smoked, you need to be screened once for abdominal aortic aneurysm, which is an abnormally large or swollen blood vessel in your abdomen.
7. Prostate Cancer: Although most men opt for this simple evaluation, which includes a blood test and a digital rectal exam, the Mayo Clinic advises that men speak with their health care providers to make a decision about whether these tests are right for them.

STAY TOBACCO FREE

The Centers for Disease Control and Prevention (CDC) states that cigarette smoking is the single most preventable cause of premature death in the United States. The incidence of cancer, heart disease, and stroke are grossly elevated among smokers.

Cardiologist and author Frederic Vagnini, M.D., medical director of the Heart, Diabetes & Weight Loss Centers of New York in Manhattan and Westbury, says “most lung cancer and other forms of pulmonary obstructive disease [such as chronic bronchitis, asthma and emphysema] which often cause severe disability is caused by smoking.” Vagnini adds “smoking accelerates arteriosclerosis [hardening of the arteries]” and cigarette smokers have twice the risk of suffering a heart attack, as do their abstaining counterparts. According to Vagnini, smokers also have a higher rate of upper gastrointestinal problems, such as gastro esophageal reflux disease (GERD) and ulcers.

If you smoke but want to quit, online help is available through smokefree.gov or you can talk to someone about how to quit by calling the National Quitline: 1-800-QUITNOW.

MOVE YOUR BODY

Exercise is not an option anymore. Volumes of evidence show the benefits of regular, moderate exercise for the prevention and the reversal of chronic diseases, such as heart disease, cancer, and Type 2 diabetes. The American College of Sports Medicine and the CDC released updated guidelines for physical activity this past year.  Collectively, they recommend that most Americans accumulate 30 minutes of moderate exercise five days a week or 20 minutes of vigorous exercise three days a week in order to make significant improvements in their health. Of course, you do get extra credit for longer or more frequent exercise, but the focus should be on regular exercise and not sporadic bouts of activity.

EAT A HEALTHY DIET

Focus on plants—fruits, vegetables, beans, and whole grains. These foods contain the vitamins, nutrients, protein, fiber and antioxidants your body needs to keep it disease-free. Cut down on animal products including red meat, chicken and dairy products. One study showed that individuals who followed a Mediterranean diet, a diet that focuses on fish, olive and flaxseed oils, whole grains, fruit, vegetables, nuts and legumes, enjoyed a 75 percent reduction in all-cause mortality compared to conventional eaters. Be careful, however, with oils. A 2007 study shows that oils of any kind can contribute to heart disease.

MAINTAIN A HEALTHY WEIGHT

According to the National Center for Health Statistics, 66 percent of Americans ages 20 and older are overweight and 32 percent are obese. Those figures are climbing steadily. Research confirms that those men who carry extra weight in their abdominal area are at higher risk for cardiovascular disease and diabetes, than those who carry extra weight that is evenly distributed on the body.

TAKE YOUR MEDS

Many men require preventive medications as they reach their 50s to control hypertension and hypercholesterolemia, respectively. Because elevated blood pressures and cholesterol levels can damage artery walls and lead to heart disease, it is imperative to attain desirable levels throughout your life.

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