The reality of aging is inevitable, yet there are effective ways men can proactively lower their risk for life-shortening diseases. In the United States, men still have a shorter lifespan than women, typically living between 75 to 78 years, while women live, on average, into their early 80s. Although genetics play a role, men can enhance their longevity through targeted lifestyle adjustments. By prioritizing key health practices, they can add years to their lives and quality to those years. Here’s how:
Protecting Heart Health
Heart disease, the leading cause of death for men, encompasses conditions like coronary artery disease, heart failure, arrhythmias, and other heart-related issues. Coronary artery disease is prevalent, where plaque buildup in arteries restricts blood flow to the heart.
Prevention Tips:
Avoid smoking and exposure to tobacco.
Monitor blood lipids annually, including cholesterol, triglycerides, HDL, and LDL levels.
Maintain healthy blood pressure.
Achieve and keep a healthy weight.
Embrace a Mediterranean-style diet rich in fruits, vegetables, whole grains, and healthy fats.
Engage in at least 30 minutes of cardiovascular and strength exercises five days per week.
Lowering Cancer Risk
The top cancers in men are prostate, lung, colon, bladder, and melanoma. While family history is a factor, there are proactive steps men can take to reduce their risk.
Prevention Tips:
Quit smoking and avoid secondhand smoke.
Limit exposure to harmful chemicals at work or home.
Eat a diet rich in cancer-fighting – fruits, vegetables, and whole grains.
Exercise regularly and keep alcohol intake to a maximum of two drinks per day.
Use sunscreen daily and perform monthly skin checks.
Schedule regular screenings, such as colonoscopies, prostate exams, and skin cancer checks.
Reducing Respiratory Health Risks
Chronic lower respiratory diseases, like COPD (including emphysema and chronic bronchitis), rank as a top cause of mortality in men. Smoking and environmental pollutants like radon and asbestos are significant contributors.
Prevention Tips:
Avoid smoking and secondhand smoke.
Limit exposure to airborne pollutants whenever possible.
Minimizing Stroke Risk
While strokes often occur in men over 65, they can strike at any age. Men are also more likely than women to have fatal strokes. A stroke happens when blood flow to the brain is blocked, leading to oxygen deprivation and potential brain damage.
Prevention Tips:
Check blood pressure regularly, as high blood pressure is a leading risk factor.
Limit sodium to help control blood pressure.
Manage blood sugar if diabetic to avoid vascular damage.
Limit alcohol and avoid smoking.
Exercise and consume a diet low in saturated fats.
Preventing Type 2 Diabetes
Type 2 diabetes often goes undiagnosed until symptoms such as nerve pain or vision problems appear. This condition hinders the body’s ability to use glucose effectively, leading to elevated blood sugar levels that can result in complications like heart disease and kidney issues.
Prevention Tips:
Aim for a healthy weight for your height and maintain it.
Request an A1C test from your doctor to monitor blood sugar levels.
Follow a balanced, carbohydrate-controlled meal plan.
Add 150 minutes of moderate exercise weekly to help manage weight and blood sugar.
Develop stress management strategies like meditation, walking, deep breathing, or stretching.
Final thoughts
With consistent, mindful practices, men can be in control of their health and well-being more likely to enhance their chances of a long and active life.Dr. David Samadiis the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer Now What? A Practical Guide to Diagnosis, Treatment, and Recovery and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.
