Until fairly recently, men’s health didn’t receive the attention it deserved, with hushed conversations and the grin-and-bear-it attitude doing a major disservice to all men (and their loved ones!). Thankfully, more men are taking back control of their health to give both mind and body a boost, especially in middle age and beyond.
Some of the key men’s health issues that need more attention include the dip in testosterone production in mid-life, bladder control and prostate health, and men’s mental health. Unsurprisingly, all these issues are interconnected in complex ways, but the solutions don’t need to be all that complex!
Here are five top tips for men who want to take control of their health.
1. Recognize symptoms of low testosterone
Testosterone is an important hormone, whatever your gender, but for men of a certain age, declining testosterone levels can come with some unwanted effects.
Testosterone production begins to decline in men after age 30 – typically by 10% every decade, or 1% each year. Often dismissed as just part and parcel of aging, reduced testosterone can affect energy levels, libido, sexual performance, mental health, fat distribution, muscle mass, and strength, and has even been linked to hair loss and heart problems. Some common signs and symptoms of low testosterone include:
- Reduced libido
- Feelings of anxiousness
- Low mood and mood swings
- Erectile dysfunction
- Impaired memory and concentration
- Overwhelming tiredness
- Trouble sleeping
- Hot flushes and sweating
If you’re experiencing any of these symptoms, talk to your health care practitioner about tests for testosterone.
2. Tackle low testosterone
Don’t worry if your testosterone has tanked a little – there are some simple ways to give your body what it needs to get back on track.
Ensuring a good intake of essential nutrients needed for testosterone production can help support male reproductive health, energy metabolism, and hormone health in men, whatever their age. Ultimate Testosterone Boost is a synergistic formula specifically designed to address stress and support testosterone production. Each vegetarian capsule features 300 mg of KSM-66, a full-spectrum extract of ashwagandha, alongside zinc, vitamin D3, B vitamins, chromium, and cordyceps.
Ashwagandha is an adaptogenic herb traditionally used in Ayurveda to promote balance in the body and enhance resistance to stress. Ultimate Testosterone Boost is a great way for men to promote healthy testosterone production, energy levels, athletic performance, vitality, and sexual health, especially in the face of chronic stress!
3. Get in sync with zinc
Zinc is an essential nutrient for protein metabolism, healing, and sexual function, and low levels are linked to male pattern baldness and prostate problems!
This is in part because zinc is also important for the regulation of testosterone levels. Research shows that in older men with marginal zinc deficiency, daily zinc supplementation for six months helps increase serum testosterone. Zinc also helps reduce how much testosterone is converted to its less desirable metabolite, dihydrotestosterone, which is linked to male pattern baldness and prostate enlargement.
Zinc is found in a plethora of healthy wholefoods, including pumpkin seeds, oysters, tofu, seeds, nuts, lentils, yogurt, oatmeal, and mushrooms. It’s also included in Ultimate Testosterone Boost!
4. Take back bladder control
Most men experience bladder trouble as they get older. This is commonly a result of benign prostatic hyperplasia (BPH). This condition describes the gradual enlargement of the prostate gland that usually happens in middle age and beyond. Hyperplasia means excessive enlargement, but before panic sets in, note that this condition is called “benign” because it is not cancer.
BPH affects 70% of men in the U.S. aged 60–69 years and 80% of men aged 70 years or older. It is thought to be linked to hormonal changes, such as decreases in testosterone and increases in estrogen and dihydrotestosterone (or DHT) in prostate tissue.
Although BPH is very common, this doesn’t mean you have to just accept its symptoms as inevitable. These symptoms can include:
- Frequent nighttime urination (known as nocturia)
- Pain and burning during urination
- Difficulties initiating urination
- Sexual dysfunction
If you’re experiencing any of these symptoms, talk to your health care practitioner to rule out other health concerns. If BPH is the culprit, take steps to support prostate and bladder health. This can include ensuring a good intake of zinc and other supportive nutrients for prostate health, as well as pumpkin seed extract, which has been traditionally used in Europe as a remedy for urinary problems associated with BPH.
Ultimate Bladder Control provides a water-soluble pumpkin seed extract for easy absorption. Pumpkin seed extract promotes bladder health by inhibiting an enzyme called aromatase, resulting in higher levels of circulating testosterone and stronger pelvic floor muscles., Pumpkin seed extract may also increase the synthesis of nitric oxide, which can help muscles involved in urination to relax, allowing for more complete emptying of the bladder and less pressure when the bladder is full.
5. Prioritize protein
Protein is absolutely essential to good health. It makes up most of our muscles, bones, skin, and organs as well as hormones and immune system cells. We need protein to:
- Build, repair, and replace cells
- Grow and maintain healthy muscles, skin, and bones
- Support healthy metabolism
- Promote immune function
- Manage stress and mood
- Support restorative sleep
The trouble is, as we age, our bodies get less efficient at using dietary protein effectively. This can lead to muscle loss in older adults and a greater risk of various health concerns.
Ultimate High Alpha Whey Isolate protein provides a rich source of bioactive proteins, peptides, and amino acids, including alpha-lactalbumin – a form of protein the body can easily absorb and use. This unique protein complex is created through an exclusive low-heat, cross-flow, micro-filtration method that filters out all impurities and guarantees a completely bioavailable, high-performance functional protein coming from 100% whey isolate.
Ensuring a good intake of easily digested protein that the body can actually use is a great way to reduce food cravings and support energy levels throughout the day. Protein is also vital for the production of hormones such as testosterone, offering another way for men to support their health as they age.
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 Medjakovic S, Hobiger S, Ardjomand-Woelkart K, et al. Pumpkin seed extract: Cell growth inhibition of hyperplastic and cancer cells, independent of steroid hormone receptors. Fitoterapia. 2016; 110, 150-6.
 Karazindiyanoğlu S, Cayan S. The effect of testosterone therapy on lower urinary tract symptoms/bladder and sexual functions in men with symptomatic late-onset hypogonadism. Aging Male. 2008; 11(3):146-9.
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