Unfortunately, men, including myself, often have the attitude that if ain’t broke, don’t fix it. As a result men don’t take as good care of their health as they should. There are some men who will spend more time, energy, and money taking care of their cars than they do of the wonderful machine called their body. Men seldom see a doctor after they leave their pediatrician’s office at age 20 and never get medical, and especially preventive health care until they over 50 years. That’s 30 years or a third of your life without any fine-tuning or maintenance. Is it any wonder that our bodies breakdown in middle age? It doesn’t have to be that way. In this blog I will summarize an article, 6 Questions to Ask Your Doctor, by Dr. Matt McMillin that appeared in WebMD the Magazine on July 8, 2012
But eating right most of the time is an essential part of taking care of yourself. No matter how much you work out you can’t maintain a healthy weight unless you stick to a healthy diet. So be sure to satisfy your appetite with good-for-you foods, and make an effort to keep an eye on calories.
Men are often surprised that even though they are exercising four days a week, they are not losing weight. It’s all about portion control. For example many men drink beer. To burn off the 150 calories in one can of beer, the typical man needs to jog a mile in less than 10 minutes or do 15 minutes of stair climbing.
It’s simple: To get or stay fit, you have to get and stay active. According to the latest federal guidelines, that means a cardio workout of at least 30 sweat-inducing minutes five days a week, plus two days of dumbbell workouts or other weight-training activity to build and maintain muscles. Crunched for time? Kick up the intensity to vigorous exercise, such as jogging, riding a bike fast, or playing singles tennis, and you can get your cardio workout in just 25 minutes three days a week.
Exercise protects against so many conditions — from heart disease to colon cancer to depression — that the best choice is to start exercising now, no matter how healthy you are or think you are. If you haven’t been exercising regularly, see your doctor first and get medical clearance before engaging in a good exercise program. I also suggest that you read the book, Younger Next Year by Chris Crowley and Henry S. Ledge, M.D. This book will give you the motivation and the schedule for a real get-in-shape program consisting of diet and exercise.
Stress is harmful. It can wreak havoc on your sex drive, increase your blood pressure, and overwork your heart. Here’s the facts: middle-aged and older men who reported years of moderate to high levels of stress were more than 40% more likely to die than men with low stress.
One of the best stress busters is exercise. You might also try yoga or meditation in addition to exercise.
The D word-Depression
At least 6 million men in the United States suffer from depression each year, according to the National Institute of Mental Health. However, many guys don’t like to talk about their feelings or ask for help. Identifying those problems is a crucial part of any man’s checkup. Depression is more than simply feeling sad, unmotivated, and without energy. Depression is a real illness, and it can be life-threatening. That’s especially true for men, because it increases the risk of serious health problems, such as high blood pressure, heart disease, and stroke. Depression is also the leading cause of suicide — and men are four times more likely than women to take their own lives.
A lot of men are reluctant to discuss their feelings with friends, spouses, their clergyman\woman, or their doctor. Identifying those problems is a crucial part of any man’s checkup. Depression is more than simply feeling sad, unmotivated, and without energy. Depression is a real illness, and it can be life-threatening. That’s especially true for men, because it increases the risk of serious health problems, such as high blood pressure, heart disease, and stroke.
Depression is also the leading cause of suicide — and men are four times more likely than women to take their own lives. “I discuss how common it is so they see they are not isolated,” says White, who screens men for depression during their annual checkups. “Too often, it takes until they reach the end of their rope before they come to see you about it.” Depression is also the leading cause of suicide — and men are four times more likely than women to take their own lives. Medication, exercise, and therapy are all treatment options.
Get your zzzz’s-sleep
It’s hard to overestimate sleep’s importance. Diabetes, high blood pressure, and heart disease are all linked to insufficient sleep, as are excess weight and mood disorders. A recent study showed that young men who skimp on shut-eye have lower levels of testosterone than men who are well-rested. Lower testosterone translates to a decrease in sex drive and sexual performance including impotence or erectile dysfunction. Meanwhile, older men risk high blood pressure if they don’t get enough deep sleep.
Sleep disorders can also have physical causes. Obstructive sleep apnea (OSA), for example, disrupts breathing and forces you to wake up to draw a deep breath. It affects an estimated 4% to 9% of middle-aged men (twice the rate in women), yet as many as 90% of cases go undiagnosed. OSA raises the risk of heart disease, stroke, and high blood pressure as well as car crashes, which are more common among the sleep-deprived.
You can vastly improve your sleep by practicing good sleep hygeine: Go to bed and wake up at the same time each day, exercise regularly and early in the day, avoid caffeine in the afternoon and evening, don’t eat large meals at night, skip the alcohol right before bedtime, and use the bedroom for sleep and sex only. If these measures don’t help, see your doctor.
Good Health Equals Good Sex
Erectile dysfunction (ED) is a concern that goes beyond the bedroom. Years ago, ED was thought to be just a psychological problem or do to testosterone deficiency. Now we know that ED is most a problem of disease in the blood supply to the penis and now we have learned that ED is a risk factor for heart disease. Men with ED are twice as likely to have a heart attack and nearly twice as likely to die of heart disease than other men. Men who have trouble with erections tend to be overweight or obese, and to have high blood pressure and high cholesterol.
The younger you are, the more likely your erectile dysfunction is a sign that you are at risk of heart disease.
Many of the men White sees for ED ask for quick fixes such as erection-enhancing drugs like Viagra, Levitra, or Cialis. For a long-term solution, you need to make some lifestyle changes. Sexual health depends on getting and staying fit, physically and mentally. Yes, Viagra, Levitra, or Cialis will help but the real solution is to get fit and open up those blood vessels to the heart and also to penis. Your heart and your sexual partner will thank you.
Bottom Line: Men, you can’t buy good health. It doesn’t come in a bottle or with one visit to the doctor’s office. It comes with discipline, hard work, and the commitment to leading a healthy lifestyle. Good health is within reach of every man. Get off of the couch and into the pool, on to the jogging track, or into the gym. You can thank me latter!
Dr. Neil Baum is a physician in New Orleans and the co-author of ECNETOPMI-Impotence It’s Reversible.