What every man should know about aging

Aging is natural part of our life cycle, normal aging in both men and women brings physical changes and challenges that affect –to a varying degree- the quality of life.

However, despite the fact that some changes are unavoidable, the key factor in healthy ageing is the ability to maintain independent & good quality living for as long as possible.

Here, we’re listing some of the major aging-men’s health concerns, and the best ways to overcome or alleviate these challenges.

Major health concerns for aging men

Body composition changes

After the age of 40, a man typically loses 0.5-1 % of his muscle mass, by the age of 50 that means 5-10% of his muscle mass, this age-related decline in muscle mass is called Sarcopenia.

Loss of muscle mass decreases metabolic rate, hence increases the chances of fat accumulation especially in the abdomen, which is related to more chances of health concerns.

Prostate cancer

Prostate cancer is the third leading cause of cancer deaths in men –lung cancer is the first-, most of which after the age of 70.

Sexual dysfunctions

The prevalence of sexual dysfunctions is more common as men age, such as ejaculatory dysfunction and erectile dysfunction.

Urinary continence

This “treatable” condition often leads to increased anxiety, loss of self-esteem, depression and social isolation for elderly’s men and women.

Osteoporosis

Although osteoporosis is more prevalent in women, it affects men. The first sign of it is spontaneous fracture of the lumber spine or proximal femur or distal forearm after a fall.

Chronic diseases

- Diabetes mellitus prevalence rises to almost 20% by the age of 80 years.

- 80% of pacemaker implants occur in people over the age of 65 years.

- Atrial fibrillation has a reported prevalence of about 5% in those over 65 years and of 10% in men.

- Hypertension prevalence is at least 30% in men over the age of 65 years.

Testosterone

Testosterone levels in men decline with aging; this is a concern to health since lower testosterone levels are correlated with less muscle mass and more abdominal fat.

Sleep changes

Total sleep time may decrease 6.5 – 7 hours per night, and it could become harder to fall asleep with age, may become a light sleeper.

How to age “the best way possible”

How well you age depends on many factors, and is strongly influenced by your behavior and choices during your whole life course, mainly speaking; eating, exercise, sleeping and exposure to health risks such as smoking.

So start paying attention to the following...

Eat right

Eating well-balanced diet has been proven to reduce many types of diseases especially chronic diseases such as: diabetes, hypertension, and cardiovascular diseases.

Maintaining proper weight also has been found to reduce aging men’s issues such as sexual dysfunctions.

Do you know that there are foods that make you age faster?

Exercise regularly

Regular exercising for elderly have been proven to aid in preserving physical well-being and delaying the age-related changes to the body. That is accomplished because exercising:

- Help in weigh management.

- Reduce insulin resistance.

- Maintain muscle mass.

- Preserve testosterone levels.

- Slow down decline in bone density, (fewer fractures).

- Fewer incidences of falls and fractures.

- Enhance blood and oxygen delivery “better sexual functioning”.

- Improves mood and reduce depression.

- Improves the ability to sleep at night.

Screening, tests and consultation

For some health issues like prostate cancer; regular screening is important for early detection and treatment, especially when family history of the disease exists.

For other men-related health concerns such as sexual dysfunction in all its types; consulting a doctor or sexologist is the right choice to do for more individualized consultation.

Whether you are young man who wants to be a head of things, or an old man who wants to improve his quality of life, following the right diet and workouts is crucial.

Take the lead and make action by building your own workout plan.

References:

http://www.who.int/ageing/about/facts/en/

http://whqlibdoc.who.int/hq/2001/who_nmh_nph_01.2.pdf

http://www.nia.nih.gov/health/publication/exercise-and-physical-activity