Research shows that less than half of men consider their physical, mental and sexual health to be “excellent” or “very good,” but there’s no need to settle for subpar levels.
“While it’s true that aging causes changes in hormone levels and metabolism, it’s a misconception that there’s nothing you can do about fatigue and lack of energy and vitality,” says Brynna Conner, MD, a Texas-based physician who specializes in aging. Anti-aging and regenerative medicineand healthcare ambassador for NorthWestPharmacy.com, she told Fox News Digital.
“There’s a lot we can do in this area to age gracefully.”
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for Men’s Health MonthSeveral doctors spoke to Fox News Digital about some common reasons for decline — and some tips for getting back on your feet.
1. Hormonal imbalance or changes
“As men age, their testosterone levels naturally decline, which can lead to a lack of energy and fatigue,” Connor says.
In honor of Men’s Health Month, several doctors spoke to Fox News Digital about common reasons for low sexual potency and their tips for getting it fixed. (iStock)
Older men who experience signs and symptoms of low testosterone can have their testosterone levels checked by their doctor and discuss treatment options.
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In 2020, the American College of Physicians recommended that doctors should prescribe testosterone for therapeutic purposes only for men with age-related declines in testosterone levels. Sexual dysfunction“
Hormone therapy carries both benefits and risks, so men should discuss the pros and cons with their doctor.
2. Lack of exercise
Connor said a sedentary lifestyle can be directly linked to low energy and reduced vitality.
“Body is Get enough exercise“You don’t release endorphins, which are neurotransmitters that improve your mood and reduce stress,” she says.
“It’s a misconception that there’s nothing you can do about fatigue or lack of energy or vitality.”
“With lack of activity, your cardiovascular and muscular systems begin to weaken, your body doesn’t get enough oxygen, Fatigue“
Mark Edwards, a Tokyo-based fitness trainer and nutrition coach at Minimalist Nutrition + Fitness, has a simple mantra he practices with his clients: “Move more, maintain muscle.”
Doctors say a sedentary lifestyle can be directly linked to low energy and reduced vitality. (iStock)
“A common response from sedentary people is, ‘I don’t have the energy to exercise,'” he told Fox News Digital. “You’re tired because you’re not moving. Also, the loss of muscle mass after 40 is a big factor in decreased energy.”
“It becomes a vicious cycle.”
Edwards recommends building an exercise habit slowly and gradually.
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“As you increase your physical activity, be sure to incorporate strength training into your routine, preferably with a skilled trainer or coach,” he advised.
“The more you exercise, the more energy you have. Exercise increases vitality and energy, which is the secret to living a longer, more independent life.”
3. Lack of sleep
“Quality sleep is General health“It’s no surprise that lack of sleep leads to fatigue and reduced energy,” Connor says.
“Not only may you not be able to recover enough to meet your body’s physical needs, which can lead to low energy levels, Lack of sleep It can also affect mental clarity, leading to difficulty making decisions and brain confusion.”
“Good quality sleep is essential for overall health, so it’s not surprising that lack of sleep leads to feelings of fatigue and reduced energy,” the doctor said. (iStock)
Poor quality sleep is also a big factor in overeating, Edwards said.
“Research has shown that lack of sleep significantly increases your appetite the day after.”
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To get better sleep, Edwards recommends shutting down your smartphone and other devices an hour before bedtime and having your last meal by 7 p.m.
“The benefits? Better weight and appetite control, more energy, and a better quality of life.”
At least seven hours of sleep each night is recommended for most healthy adults.
4. Diet and nutritional deficiencies
There’s a reason the saying “you are what you eat” exists, Connor said.
“Your body gets its energy from what you put into it, and not having enough vitamins, nutrients and protein to produce enough energy can lead to fatigue and a lack of energy and vitality.”
Experts recommend a clean diet that is high in nutrients, low in refined sugars, high in fiber, and moderate in protein. (iStock)
“The benefits of using a holistic approach to wellness include: Clean Diet It is a nutritious food, low in refined sugar, rich in dietary fiber, and has a moderate protein content.
“Preparing clean, healthy food at home can help improve your health and increase your energy and vitality,” she told Fox News Digital.
Ask the doctor: “Why do we continue to eat foods that we know are bad for us?”
Misra is also an advocate of prebiotics and probiotics.
“Studies have shown that Lactobacillus rhamnosus (a gut-friendly bacterium) may help reduce inflammation, improve dental health, elevate mood and improve overall health. Gut Health,” she said.
Misra said that while every man is different, some may benefit from taking peptide supplements, which are proteins made up of amino acid molecules.
“Exercise is the secret to increased vitality, energy and living a longer, more independent life.”
“Further research is ongoing into its role in inflammation, sleep, cognition and gut health.”
People considering supplements should see a doctor for a personalized evaluation, she added.
5. Unmanaged stress
Connor said stress can be caused by mental, physical and emotional factors and can also lead to lack of sleep, lack of exercise and unhealthy eating habits, creating a vicious cycle.
“Body is experience stressThis causes the release of cortisol and adrenaline, and over time, the continued release of these hormones can leave you feeling mentally and physically exhausted,” she says.
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Research also shows that stress deprives the body of B vitamins and micronutrients such as magnesium, making it harder to metabolize protein for energy and fall asleep, she adds.
Experts agree that incorporating more exercise and better quality sleep into your daily life, in addition to engaging in stress management techniques like meditation, yoga and therapy, can help offset unhealthy stress levels.
6. Neglect of medical care
Dr. Rich Joseph, national director of performance medicine at Restore Hyper Wellness in Austin, Texas, says many men make the mistake of not going to the doctor until something “wrong” happens.
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“Men should get into the habit of preventive care, which includes regular check-ups. To medical professionals “Make sure you get your yearly physicals and blood tests,” he told Fox News Digital.
“You can go decades without any serious issues happening, but with proactive preventative care, you’re creating a yearly baseline, making it easier to detect when a problem suddenly occurs.”
Many men make the mistake of not going to the doctor until something “wrong” happens, one doctor told Fox News Digital. (iStock)
Joseph said this was especially true for men in their late 30s and early 40s, when health problems often start to appear gradually.
Men should see a doctor especially if they experience a significant decline or loss of interest in activities they previously enjoyed. Weight change Don’t go without trying, Connor warned, as these could be symptoms of a more serious health problem.
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“Health professionals can help identify the cause of energy deficiency and create an individualized treatment plan tailored to the patient’s needs.”
