Men’s Health: What You Need to Know

Did you know…

► 1 in 8 men will be diagnosed with prostate cancer
► In 2017, almost 25% of male deaths in the US were due to heart disease
► Nearly 52% of men 20 years and older have hypertension
► Close to 41% of men 20 years and older are obese
► 1 in 4 men over 30 have low testosterone
► 52% of men experience some form of erectile dysfunction

To say these are some staggering and sobering statistics seems to be putting it lightly. It’s particularly sad because a large majority of these issues are preventable.

When considering health issues, we always need to think about the role of genetics and hormones when looking at anyone’s health but so many causes for health problems lie in lifestyle. For example, modern lifestyles are fast-paced and jampacked with things to do—work, errands, appointments, family obligations, extracurricular activities, home obligations, etc. But there is little time made for your health—exercise, movement breaks, eating healthy, making doctor’s appointments, etc. Men often fall behind when it comes to taking care of themselves which is one of the reasons why women tend to outlive men by an average of five years.

Men’s Mental Health Struggles

In addition to physical health, my fellow men are also falling behind when it comes to maintaining their mental health. While I have noticed more discussion around the topic in recent years, there is still a large, if not a majority, of men who do not feel it is “manly” to talk about their mental health or feelings. In fact, only 1 in 20 men will seek help for mental health problems. Considering that every 1 in 10 men have depression (according to the World Health Organization), and that’s not including the numerous other mental health conditions, this is a big problem.

Unfortunately, men have been taught since a young age to “suck it up,” or “don’t let them know they got to you”, or “real men don’t cry.” And this mindset is ABSOLUTELY ridiculous. Men have feelings! The constant bottling up of those feelings has led men down this dark path of not handling large stress loads which leads to both mental and physical breakdowns.

So, whether you find a professional or a loved one or a friend, my advice is to start talking. You ARE NOT ALONE in feeling whatever it is you are feeling, and it is ok to feel it. But it is always best to talk about it and not bottle it up.

Low Testosterone in Men

Studies show that 1 in 4 men over 30 have low testosterone and that is actually even more concerning than it seems considering the “normal” range for testosterone levels has decreased significantly over recent years.

A study by the Journal of Clinical Endocrinology and Metabolism, January 2007, demonstrated that a “65-year-old man in 2002 would have testosterone levels 15 percent lower than those of a 65-year-old in 1987. This also means that a greater proportion of men in 2002 would have had below-normal testosterone levels than in 1987”.

A different study performed with men showed that low testosterone is directly linked to anxiety and depression.

Testosterone is a hormone we identify with men however, it is very important for women as well. It affects your bone mass, mental health, and sex drive, making it a key hormone in our bodies.

Related to the endocrine cascade, if you’re low on testosterone, it could have a ripple effect and you could be low on other hormones or vice versa.

If your testosterone levels are low, here are eight ways to naturally work to increase it:

• Lift weights
• Sun exposure
• Decrease stress
• Prioritize sleep
• Have more sex
• Consume healthy fats
• Minimize drug and alcohol use
• Eat zinc rich foods

You can also check out this Instagram post that lists 10 foods to boost testosterone.

Erectile Dysfunction in Men

Do you wake up with an erection frequently?

If you answered no, then you’re not alone. Did you know that fifty-two percent of men experience some form of erectile dysfunction?

Many men may feel embarrassed or ashamed by this but I’m hoping they see that this is far more common than most men realize. But if it’s not talked about, these feelings of embarrassment or shame can bring on depression and anxiety to part of our population already struggling in this area so let’s talk about it.

First, it’s important to understand what can cause ED in order to know how to prevent it.

There are multiple factors that can be at play when it comes to ED. Heart disease, high cholesterol, high blood pressure, diabetes, obesity, smoking, excessive alcohol and medications some of the external factors that can cause ED.

But ED can be two things; blood flow issues or anxiety. There are tests you can do to see which one it is. Finding out which it is is necessary for your overall health.

Either way, adopting a clean diet, daily movement, maintaining optimized vitamin and mineral levels and proper sleep, along with these other natural remedies is extremely important:

• L-Arginine – Acts as a vasodilator, opening (dilating) blood vessels. This brings more blood flow to the penis.
• Pomegranates – Has been dubbed as “natural viagra”. Studies show it can increase testosterone levels in men and increase blood flow to the penis.
• Raw cacao – The flavonoids in dark chocolate improve circulation. (Fun fact; the Aztec emperor Montezuma was known to drink fifty cups of a cacao mixture a day to help sexual function.)
• Garlic – Increases blood flow and improves blood vessel function.
• Red Korean ginseng – Relaxes muscles and improves blood flow to the genital region.

Also, don’t forget that women can experience “ED”. Clearly, there’s nothing to not be erect, but it affects you in the same way that it can cause loss of sex drive and decreased sensation. So, these remedies can be perfect for women as well.

If you are really struggling with ED, take a look at your lifestyle and add these natural remedies to your daily routine.

It’s time that we put an end to the staggering men’s health statistics above. I encourage everyone, but for the purpose of this newsletter specifically the men, to start prioritizing your health. Make those doctor’s appointments, make changes to your diet, start moving more throughout the day and start talking to others about how you’re feeling.