Local experts provide their best anti-aging tips. Can diet, exercise, hormone optimization and better sleep enhance men’s health and help them feel younger and live longer?
Men’s Health Tips to Age Backward Naturally
There certainly is no lack of information related to health and wellness, but men can be overwhelmed and confused by the seemingly endless number of options that come to them from internet searches, friends, medical professionals and fitness coaches. As this topic hits close to home for me, I interviewed several local experts from various disciplines to learn what actually works to slow the aging process.
How Diet Choices Impact Men’s Longevity
We can be pretty certain that a big part of living a long and high-quality life centers on our diet, but what exactly should we be eating? Galen Bennett, a certified strength and conditioning specialist with the Medical University of South Carolina Wellness Center, told me to “Stop thinking in terms of going on a diet and instead begin with portion control, one of the biggest aspects of healthy eating.” Next, he recommended “cutting certain foods, especially highly processed and fried food.”
Bennett’s step-by-step plan also includes reducing carbohydrates, which, he said, “are stored as fat for a potential energy source.” Overall, Bennett suggested avoiding drastic diets and instead increasing the amount of protein and decreasing the amount of sugar you consume. “Small changes pay off,” he said.
Fitness and Strength Training for Aging Men
When the conversation with Bennett shifted to exercise, he pointed out that “As we age, we lose muscle mass and experience a decrease in testosterone. Any consistent exercise will slow aging, but a combination of cardio and strength training will increase bone density and muscle mass, leading to fewer injuries from falls and increasing our mobility.”
Chris Michaelis, DO, the founder of Luminus Aesthetics & Wellness, provided additional thoughts on diet and exercise. “Men need to change their mind-set and not retire from investing in their health. Many men think they eat healthy but don’t do anything to burn fat. Cardio is not enough. We need to build muscle. Aging well is simple but requires work because muscle growth is more challenging as we age.”
The Role of Hormones and Accountability
Dr. Michaelis recommended that men increase their protein intake to 1.5 grams per pound of body weight. “Most importantly,” he said, “remain disciplined for three months and note the small gains in waist size and strength – and get an account- ability partner to help assure success.” He also discussed the benefits of hormone replacement and weight-loss medications to “stack the cards in the man’s favor.” He finished by stating that “How men care for themselves reflects on their spouse, their kids and others.”
Understanding Testosterone and Erectile Dysfunction
Continuing with the medical aspects of men’s health, I spoke with Denny Kubinski, MD, a board-certified urologist and founder of The Men’s Center in Mount Pleasant. Dr. Kubinski stated that “Many men seek treatment initially for symptoms related to low testosterone levels, such as decreased energy, weight gain and decreased sex drive. Patients often seek treat- ment for erectile dysfunction as well. Our approach consists of identifying risk factors and the cause of ED and not simply prescribing a pill like online retailers do.” He told me that “15% of men with ED will experience a heart attack or stroke within seven years due to the underlying causes of ED.”
The Men’s Center provides a comprehensive set of lab tests coupled with an extensive survey and a one-hour consult with the physician “that is open-ended and nonscripted,” according to Dr. Kubinski. “In many cases we identify specific hormonal issues and have identified heart disease, cancer and other problems in their early stage.”
Why Sleep is Critical to Men’s Health
Another major aspect of longevity and aging backward is sleep. Dana Blalock, DDS, a dentist and founder of Sleep Better South Carolina, stated that “Poor sleep is not just a lifestyle problem but a medical problem as well. Besides stress and poor bedtime rituals such as using electronic devices before bed, many men experience sleep apnea, which results in a cas- cade of problems such as decreased testosterone production, ED, heart problems and other conditions.” Dr. Blalock recommended a sleep study and an oral appliance that can replace CPAP treatments to increase overall sleep health. “Eliminating sleep apnea can increase focus and energy and can shave 10 points from your golf score” she stated, only half-jokingly.
Conclusion: A Proactive Approach to Aging Well
Apparently, it might just be possible to age backward – or at least to feel like you are. So consult your health provider for a plan of action to match your unique situation.
By D.J. Thatcher, RN, NRP
