Men’s Health, including nutrition and hormones, are an important area of concern. And the reasons why are well documented. According to Healthy People 2030, men are ”at higher risk for many serious diseases, including heart disease, lung cancer, and HIV. Men also face unique health problems that don’t affect women, like prostate cancer.”

In addition, men can experience hormone imbalances, just as women can. For example they may find themselves with low testosterone, which can impact their quality of life.

It is obviously important to bring awareness to men’s health. In fact, there is a new movement to wear blue during Men’s Health Week, typically held the second week of June. By wearing blue, we can help shine a spotlight on the health issues that impact men.

Let’s talk about stats

Men and women can be equally unhealthy, or healthy. In fact, a study published in 2019 indicated that “in some aspects of health, men do worse; in others, women do worse.” In many cases, outcomes are greatly influenced not only by genetics but also by lifestyle choices.

Here are a few statistics according to CDC that affect Men’s Health:

13.1% of men smoke (2021)
30.9% of men have five or more drinks per day (2018 — might be higher post COVID)
40.5% of men are at an unhealthy weight
51% of men (20+) have hypertension (high blood pressure)

The leading cause of death among men is (1) Heart Disease and (2) Cancer.

This may sound dire, but it’s actually good news! That’s because risk does not mean a disease is inevitable. Men have the power to make changes, which can reduce their risk of developing diseases. In fact, one study found that lifestyle changes can reduce the risk of cardiovascular disease by up to 80%, and reduce the risk of diabetes by up to 90%.

Let’s talk about prevention

To reduce the risk for men and improve men’s health in general, it is important to focus on lifestyle changes, proper nutrition, exercise, and understanding which hormones have an impact on health.

7 Ways to Reduce Risk & Improve Men’s Health

1. Eat a balanced diet

Good nutrition is an important component of health. The best diet for disease prevention is one that is plentiful in fruits and vegetables, lean meats, and whole grains. Meanwhile, it is also important for men to consume the appropriate amount of calories factoring in activity level, age, body composition etc.

Fiber

Fiber can be like magic when it comes to disease prevention! It helps reduce cholesterol, which can lower the risk for developing cardiovascular disease and diabetes. It also aids in weight management and cancer prevention.

A good goal for men is 30-35 grams of fiber per day.

Fiber is found in fruits, vegetables, and whole grains. Also, try filling half of your plate at lunch and dinner with veggies, which will deliver a significant amount of fiber each and every day. We have some ideas for sneaking fiber-filled veggies into your daily meals, which you can read by clicking here.

Healthy Fats

Try selecting foods that are high in unsaturated fat instead of saturated fats. These “healthy fats” include nuts, seeds, avocado, and oil olive, to name a few. When adding condiments and flavors, think plant based vs. animal based.

Keep in mind that fat is healthy! Click here to learn more about the right types of fats to include in your diet.

Calories

The amount of calories consumed and even the timing of meals both matter. Therefore eating the proper amount helps with weight management, and reduces the risk of developing diabetes and cardiovascular disease.

Eating too few calories can also lead to adverse health consequences. Too few calories can decrease metabolism, and lead to loss of muscle mass and even weight gain. The body needs to have a steady amount of calories throughout the day to keep metabolism healthy.

2. Maintain a healthy weight

Research shows that weight can be a big indicator of developing diseases. However, using BMI to determine if someone is overweight is not recommended. BMI uses height and weight but does not take into account gender or muscle mass, so it can be misleading.

To determine a person’s ideal weight, It is important to look at body composition (fat vs. muscle), hip to waist ratio, and family history.

Monitoring body fat is usually a better way to track progress. This value is a slow mover, but it does show the changes in body composition. You can purchase a scale that reads body fat percentage for use at home. Our favorite is the InBody Scale.

3. Move daily

Exercise is a big piece of the disease prevention puzzle. “Daily movement” is defined by walking, structured exercises, household chores, and stretching, to name a few. Finding what works, and what is both sustainable and enjoyable, is best for long term results. If you want to start a workout program, check out our Get Moving program.

Exercise can be broken down into four categories: endurance, strength, balance, and flexibility.

Endurance

Endurance exercise, also known as cardiovascular exercise, increases heart rate and breathing. When the body experiences endurance exercise, it gives the organs and circulatory system a workout.

The heart is a muscle and needs to be exercised often. This helps our heart recover more quickly and is beneficial even in the case of a heart attack. For those who get regular endurance exercise and experience a heart attack, their heart is more accustomed to being under stress (from exercise), and can recover.

Additionally, increased cardiovascular activities burn fat and promote weight loss in obese men. You don’t even need to run! A brisk walk can do the trick. The guidelines are 150 minutes per week.

Here are a few examples of endurance exercises:

running, jogging, walking
biking
yard work
swimming
dancing
playing sports such as basketball, soccer, and pickleball

Strength

Weight training, also known as strength training, builds muscle that keeps metabolism revved up. The goal is a minimum of two days of muscle-strengthening activity per week.

Balance

When people think of exercise, they often think of cardio and weight training. But balance exercises are also important. Nearly every move our body makes – from getting up from a chair, to standing, to walking – requires balance. However these daily movements can be something we take for granted.

The American Heart Association recommends that older adults, especially those in danger of falling, do some type of balance exercise three times per week. Examples are yoga, tai chi, or using a balance board.

Flexibility

Flexibility is another important form of exercise that is often overlooked, but that is important for overall health. Stretching can help prevent injuries, avoid back pain, improve balance, ensure full range of motion, minimize wear and tear on joints, enhance performance whether it’s for sports or everyday life, and even relieve stress.

Stretching even a few minute a day can be beneficial. It’s recommended that you stretch after your muscles are warmed up, either through exercise or even after a warm shower. Or, try yoga to work on both balance and flexibility at the same time.

4. Get enough sleep

Although everyone is different, research recommends at least seven hours of sleep every night. Try to create a routine of going to bed and getting up at the same time every day. Consistency is key, but worth it! Adequate sleep is beneficial to overall health.

5. Find an outlet for stress

Chronic stress can elevate levels of the hormone cortisol. Cortisol and testosterone work like a seesaw. When one goes up, the other comes down. Meanwhile stress and high cortisol levels can lead to increased food intake, weight gain and increased fat around your organs.

This can decrease your testosterone levels, and increase your risk for other diseases including heart disease, diabetes, and some forms of cancer. We all have stress in our lives, but how we manage stress is important. Stay active, get plenty of sleep, and find some stress-relieving techniques that work for you.

6. Limit alcohol

Whether you consume alcohol infrequently or daily, limiting your alcohol consumption can have enormous health benefits. Many daily drinkers or even weekend imbibers may not consider themselves heavy drinkers. However, the CDC defines a “heavy drinker” as follows:

Men: 15 drinks or more per week.
Women: 8 drinks or more per week.

People who limit or quit drinking can expect a healthier heart, improved cardiovascular health, decreased risk of cancer, and even an improved immune system.

7. Stop smoking

It is never too late to quit smoking! In fact, even people who have smoked for many years can still reap the health benefits of quitting. When you quit smoking, you reduce the risk of cancer, cardiovascular disease, and obstructive pulmonary disease (COPD).

Nicotine is highly addictive, and quitting is not easy. If you need additional support to break the habit, click here for a list of resources.

Let’s talk about hormones

There are many hormones that play a role in how the male body works, but testosterone has the biggest impact. Testosterone is important in maintaining health and well-being.

What is Testosterone?

Testosterone is a hormone that controls sex drive in men. When there are insufficient amounts of this hormone, it can increase disease risk, affect body composition, and decrease sexual function.

Low testosterone is seen in those who are overweight or obese, as well as those who are underweight. Hormones in fat cells can inhibit testosterone production by increasing estrogen. Meanwhile, having a negative calorie balance can likewise make testosterone levels drop. For optimal testosterone production, men should maintain a healthy body weight.

Testosterone levels involved in men’s health

According to the University of Rochester Medical Center, a normal testosterone level ranges from 280 – 1,100 ng/dL. Low testosterone in men is diagnosed when levels of the hormone fall below 264 ng/dl. The most common signs and symptoms of low testosterone are:

Inability to get (or maintain) an erection
Hair loss
Low energy
Decreased semen production
Diminishing interest in sex
Increased body fat
Reduced bone mass
Difficulty sleeping
Hot flashes
Mood swings

Testosterone levels in males peak by age 19 and naturally decline with time. In fact after their 30s or 40s, men can expect to see a 1-3% drop per year. This decline may lead to obesity and increased disease risk. A healthy lifestyle that includes adequate sleep, well-managed stress, and physical activity is beneficial for maintaining normal testosterone levels.

Certain medications and health conditions may also have an adverse affect on testosterone. For example, conditions such as testicular cancer, testicular injury, hypothyroidism, and obesity can lead to low testosterone, as can treatment such as chemotherapy.

Treatment for low testosterone is only necessary if one experiences any of the adverse symptoms. In addition to medication, there are things that can be done to help boost your testosterone or keep levels from going too low.

How to Increase Testosterone

Exercise

Research suggests that lifting weights can temporarily increase testosterone levels. Also, aerobic exercises like walking, running, biking and boxing can increase testosterone levels short-term. Both resistance training and HIIT (high intensity interval training) are likewise beneficial.

Sleep

Sleep quality has a big impact on testosterone levels. Testosterone levels increase while you sleep. One study found that sleeping only five hours per night was linked to a 10-15% reduction in testosterone levels.

Diet

Healthy foods including whole grains, fruits, vegetables, nuts, lean protein, and low-fat dairy can be effective in maintaining testosterone levels.

Omega-3 fatty acids found in fatty fish, salmon, oysters, flaxseed, chia seed, and walnuts have been shown to help with testosterone synthesis. Meanwhile limiting high sugar and saturated fats can help keep testosterone in a healthy range.

According to the National Institutes of Health, vitamin D and zinc are nutrients that assist with the production of testosterone in the body, and have therefore been associated with increased testosterone levels.

Men should get 11 mg of zinc and 600 IU of vitamin D daily from foods. Also to maintain healthy levels, try to get 10-15 minutes a day of regular exposure to sunlight. Speak with your healthcare professional about taking a vitamin D3 supplement.

These foods are naturally high in vitamin D, zinc and/or Omega 3’s:

Tuna
Salmon
Sardines
Shellfish
Oysters
Ground beef
Chuck roast
Beef liver
Starchy beans
Fortified cereals
Egg yolks
Vitamin D fortified milk
Nuts
Whole grains

For assistance with menu planning for men’s health, go to this link.

Constant dieting or overeating may disrupt testosterone production. Because low testosterone can lead to obesity in men, it is important for men to maintain a healthy diet. Learn how to incorporate healthier choices in your life by meeting with a dietitian. At the present time, we are currently accepting new and returning patients.

Environment

Avoid estrogen-like chemicals, which can affect testosterone levels. For example, limit your daily exposure to bisphenol-A (BPA), parabens, and other chemicals found in some plastics.

Alcohol & Drugs

Some research suggests that excess alcohol consumption can decrease testosterone levels. In fact testosterone levels may drop as soon as 30 minutes after drinking alcohol. Heavy alcohol use can also lead to reduced testicular function and atrophy. Moderation for men is 2 drinks or less per day. (One drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80 proof alcohol.)

Too much cannabis, amphetamine, or opioid use can also interfere with testosterone production and testicular function.

Testing

Men should have an annual physical and follow through on any recommended testing. That way, issues and concerns are detected early. Getting tested through a Primary Care Physician (PCP) is highly recommended. Generally when using medical insurance, it is covered at 100%. The PCP will refer to a specialist as needed.

There is an alternative to testing with your PCP. Several companies are offering at-home testing kits and the ability to get lab work done with a referral slip. Here are a few popular ones for men’s health:

Vitamin D

Our favorite testing kit for men’s health is the Essential Health Panel by Thorne. This test includes 63 biomarkers, including essential vitamins and minerals, testosterone, and metabolic function. While you still need to go to the lab, it is very comprehensive!

Supplements

Multivitamin or Multivitamin for 50+ – A multivitamin will ensure you are getting the basics.

Hormone Advantage – Can enhance testosterone levels, support prostate health, and more.

Omega 3′ with CoQ10 – A power antioxidant, help with testosterone synthesis, and more.

Zinc – helps with reproductive health, the immune system, and assists with production of testosterone.

Vitamin D – Cardiovascular support, bones, and more.

B-12 – Supports cardiovascular function, normal sleep cycles, blood cell function, and nerve function.

Note: These statements are not evaluated by FDA. It is very important not take with a healthcare provider before starting supplements. Some supplements have have a drug interaction, upper limits and/or pose health risks. You can schedule with one of our Registered Dietitians to review and make recommendations.

Support

Men’s health matters!

We’ve got good news for men: while not all circumstances can be controlled, and genetics play a role, you CAN make lifestyle choices that keep certain diseases at bay. These choices include focusing on proper nutrition and maintaining a healthy body weight. And we are here to help! Schedule an appointment with one of our Registered Dietitian Nutritionists (RDNs) at one of our locations in Arizona, Pennsylvania, or virtually.

Click Here to Schedule An Appointment