By Claire Bacon, ACN, CNC
Mick Jagger once sang, “What a drag it is getting old.” For many men, that lyric can feel all too true as they face the challenges that come with aging. But the reality is far more encouraging. When men take charge of their health in midlife and beyond, there is no limit to what they can achieve in their later years.
Men’s life expectancy is approximately 76 years, yet longevity does not always translate into better health. Recent statistics show that the majority of midlife men are living with chronic illness and a lower quality of life. Sedentary lifestyles, chronic stress, and a lack of healthy role models have become the norm. Even more concerning, the suicide rate among men is four times higher than that of women.
Unfortunately, many people have come to accept that after age 40, it’s normal for men to develop a potbelly, and take medications for high blood pressure or high cholesterol. And we know how common heart attacks are, as well. Too often, men depend on our “sick care” system to rescue them from years of unhealthy habits, rather than preventing those problems in the first place.
If only it was easier to get men to be more proactive with their health!
The good news is that you have far more control over your future than you may realize. By focusing on just a few priorities (like seeing your Chiropractor), you can reduce your risk of chronic disease. Healthy living doesn’t just add years to your life; it adds life to your years!
Mental Health Matters
Physical health is only part of the equation. Today, many men are struggling with their mental and emotional well-being. Rates of depression, anxiety, substance abuse, and suicide are alarmingly high, yet most men hesitate to ask for help. Too often, they’ve learned to suppress their emotions, “tough it out,” and carry life’s burdens alone.
Many men also face loneliness, career uncertainty, financial pressures, and the stress of providing for their families. At the same time, positive examples of healthy masculinity can be difficult to find. Over the years, many public figures once admired for their achievements have seen their reputations tarnished by serious misconduct.
Do you remember these scandals that rocked our news stories?
- Bill Cosby (convicted of sexual assault)
- Lance Armstrong (admitted to years of doping)
- O.J. Simpson (found liable in his wife’s wrongful death lawsuit)
- Tiger Woods (multiple extramarital affairs)
- Joe Paterno (child sexual abuse charges).
While no celebrity should define our values, these disappointments have underscored the need for men to seek role models whose character, integrity, leadership, and commitment to family are as admirable as their accomplishments.
True strength isn’t measured by never struggling. It’s measured by having the courage to ask for help, and invest in your mental health. By being proactive more men can become the kind of husband, father, and leader that others can depend on.
Tools for Making Lifestyle Changes:
Rethinking Resolutions
Short-term goals are the key to long-term success. If your goal is to get back to your college weight, you’ll need to achieve it five pounds at a time. You’ll also need accountability, so work out with your friends! And consistency is a must, too.
Remember, each small milestone builds confidence and keeps you moving forward.
In the same way, your exercise plan should be enjoyable and sustainable. Resistance training is only effective if you can stick with it for the long term. Building lean muscle boosts your metabolism and is one of the most best ways to change your body composition.
Fuel Without Fuss
The food you choose to fuel your body plays a vital role in supporting your lifelong health. We recommend a diet rich in fresh vegetables, fruits, beans, lentils, nuts, and seeds. That’s what a whole-food, plant-based lifestyle is all about: eating more real, nutrient-dense foods rather than processed foods from a factory.
The health benefits of eating well are remarkable. Eating more whole plant foods helps to lower cholesterol, reduce inflammation, and improve blood sugar control. You can also decrease the risk of heart disease, stroke, type 2 diabetes, autoimmune diseases, and even cancer. Healthy eating isn’t about deprivation. It’s about giving your body the nutrients it needs to thrive.
Prioritizing Sleep for Men
Rest and recovery are just as important as nutrition and exercise when it comes to long-term health. Most adults need seven to eight hours of quality sleep each night for proper recovery. Chronic sleep deprivation has been linked to an increased risk of high blood pressure, obesity, diabetes, and even Alzheimer’s disease.
One of the most common sleep disorders in middle-aged men is obstructive sleep apnea (OSA), a condition in which the airway repeatedly becomes blocked during sleep. Left untreated, OSA can significantly increase the risk of hypertension, heart attack, and stroke. If you snore loudly, wake up tired, or experience excessive daytime fatigue, it’s worth looking into getting a sleep study.
The Truth About Testosterone
Beginning around age 30, testosterone levels naturally decline by about 1% per year. Testosterone plays an important role in maintaining muscle mass, metabolism, energy, mood, and libido. Low testosterone can contribute to symptoms such as fatigue and depression, too. But it must be evaluated in the context of your current stress level, blood sugar control, and what’s happening with your DHEA-S, Estradiol, and DHT.
The best way to support healthy hormone levels is through consistent lifestyle habits. That means eating well, exercising, getting good sleep, managing stress, and using targeted adaptogenic herbs when appropriate. We also recommend the DUTCH test, which provides a comprehensive view of hormone levels, metabolism, and detoxification pathways. We use this information to help determine the most effective, individualized approach for your nutrition and hormonal care.
Favorite Supplements for Men’s Health
- Tribulus is a classic male enhancement herb. We use it often when we want to enhance stamina, muscle building, and overall hormonal output.
- Tongkat Ali is one of our best herbal solutions for when testosterone is low but SHBG is high. These hormones are like a teeter totter. When you want SHBG down and testosterone to come up, Tongkat Ali is the one you want!
- Symplex M is a foundational endocrine multivitamin for men. It contains extracts from the adrenals, thyroid, pituitary, and testes. It’s our first place to start when wanting to support male hormones and HPA axis.
- Orchex is a calming mineral blend that’s awesome for the man under stress. If your job and home life are getting the best of you, Orchex is the bomb. It can help calm your nerves and relax.
- Cardio-Lipid is an all-in-one multivitamin for the man with cholesterol issues. It contains plant sterols and red yeast rice, which are good for reducing high LDLs. It also has garlic and berberine to address gut microbiome issues that could contribute to plaque buildup. Pair it with Turmeric Forte and a fish oil for complete lipid support!
In Closing
Research has also shown that lifestyle choices can influence how your genes behave. Even if you inherit genes that increase your risk for heart disease, healthy habits can modify their expression and significantly lower that risk. Likewise, lifestyle interventions—including eliminating excess sugar from the diet—may activate genes that help suppress cancer while reducing the activity of genes that promote its development. In many ways, your daily choices have the power to shape not only how long you live, but how well you live.
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