The Ultimate Guide for Lifelong Wellness
If you have to think about when you last visited your doctor, it’s probably been too long. Life gets busy, but prioritizing your health can help you stay strong and live better as you age. Our guide to elevating men’s health is here to inspire you to create those habits you need to thrive.
Build a Healthy Foundation
Wellness throughout life relies on a balance of nutrition, exercise, sleep and stress management to feel your best. Eating wisely fuels your body, while regular activity like skiing, hiking or biking keeps you strong. Consistent, quality sleep contributes to physical recovery and mental clarity. And keeping stress in check helps you support your overall wellbeing and meet the demands of work and family.
“Establishing and maintaining healthy habits is essential to men’s health at any age,” said Edward Wiese, MD, Aspen Valley Health Primary Care and the medical director for Whitcomb Terrace, the only nonprofit senior residence in the Roaring Fork Valley. “Regular exercise, a healthy diet, quality sleep and stress management form the foundation of a healthy lifestyle.”
Know Your Risks
Men face unique health risks stemming from a combination of genetics, activities and social factors. Conditions such as heart disease and high blood pressure are more prevalent in men. According to CDC data, although heart disease is the leading cause of death for both men and women, men can face issues sooner, at a younger age.
“Men are at increased risk of heart attack earlier in life due to hormone changes, abdominal obesity and emotional challenges in middle adulthood,” said Jeanne Stough, MS, EP, a certified cardiac rehabilitation professional who manages Aspen Valley Health’s Cardiopulmonary Rehabilitation and Oncology Rehabilitation programs.
Stough encourages men to be proactive with their health by knowing their family history and the risk factors for heart disease: smoking, high blood pressure, high cholesterol, diabetes, a sedentary lifestyle and stress. “Establish a baseline with your primary care team and stay on top of your numbers, like cholesterol, glucose and more,” suggested Stough.
That can be easier said than done, as many men are reluctant to seek medical care. Research from the Cleveland Clinic found that most men in the U.S. believe they are living a healthy lifestyle, but nearly half do not get an annual physical, prioritize mental wellbeing or eat a healthy diet.
This tendency carries over into mental healthcare. While conditions like anxiety and depression are diagnosed at comparable rates in men and women, men are less likely to get support. As a result, they may feel angry, engage in high-risk behavior or misuse drugs or alcohol.
Dr. Wiese recognizes this behavior in patients. “Many men wait until their injury or condition is advanced before they make an appointment. I try to put them at ease by meeting them where they are and reminding them to see me in a year.”
“Establish a baseline with your primary care team and stay on top of your numbers, like cholesterol, glucose and more.”
JEANNE STOUGH, MS, EP, CARDIOPULMONARY REHABILITATION AND ONCOLOGY REHABILITATION AT ASPEN VALLEY HEALTH
The Power of Preventive Care
Regular doctor visits and screenings can help you identify potential health problems early, heading off more serious complications. These preventive steps make a big difference in spotting and treating a condition before it manifests into something more serious.
Prostate Cancer
A prostate-specific antigen (PSA) blood test can detect your risk for prostate cancer, the second-leading cause of cancer deaths in men and often treatable when detected early. The PSA test measures how much PSA is in your blood; a high or abnormal score may call for more testing.
Hormones
Testosterone and other hormones play a large role in your health, too. Testosterone levels peak at age 30 and then slowly decrease after that. Symptoms of low testosterone levels include low sex drive, low energy, erectile dysfunction, obesity, depression and hair and muscle loss.
“If you feel a change in your energy, drive or libido, come in and have your testosterone level checked,” said Dr. Wiese. He discourages the use of testosterone and male hormone replacements when not medically necessary. Increasingly popular and available online, testosterone is considered a controlled substance in the United States and must be administered by a physician.
And while testosterone is a primary male hormone, it’s not the only one. Others include insulin, cortisol and thyroid hormones. Imbalances or fluctuations in these hormones can happen at any age and affect vitality and long-term health.
Community
It may feel hard for men—and women—to maintain close ties with others over time, but it’s crucial for your health and wellbeing. “Men often aren’t as good as women about communicating and staying connected with friends and family. We need to look after our emotional states and be open to help when we need it, whether from a loved one or a therapist,” said Dr. Wiese. He also suggested trying new things, volunteering, keeping the mind active and meeting new people along the way.
“Establishing and maintaining healthy habits is essential to men’s health at any age.”
EDWARD WIESE, MD, INTERNIST AT ASPEN VALLEY HEALTH PRIMARY CARE AND MEDICAL DIRECTOR FOR WHITCOMB TERRACE
Mental Health Matters
Men and women face similar challenges to mental health. But men are less likely than women to seek care. Doing so, though, can be life-changing—and, in some cases, life-saving.
Local nonprofit HeadQuarters provides resources for men to build mental fitness. The organization takes a preventive approach to help you develop emotional agility and live a healthy and fulfilling life. The Men’s Group offers support and tools for you to learn skills and take charge of your mental health.
What can you do on a daily basis to stay mentally fit and feel your best?
Looking for more support? Behavioral Health at Aspen Valley Health Primary Care can help, with services including psychotherapy or cognitive talk therapy, referrals to specialized care and more.