Surveys have shown that less than half of men consider their physical, mental and sexual health to be excellent or very good, but they do not have to settle for functioning at lower levels.
“While it is true that aging brings changes in hormone levels and metabolism, it is a mistake to think that nothing can be done about feeling fatigued or lacking energy and vitality,” said Dr. Brynna Connor. , MD, Texas physician specializing in anti-aging and regenerative medicineand healthcare ambassador for NorthWestPharmacy.com, told Fox News Digital.
“There is a lot that can be done in this area to ensure that we age with dignity.”
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For Men’s health month, several doctors shared with Fox News Digital some common reasons for the decline. They also shared tips for getting back up to speed.
1. Hormonal imbalances or changes
“Testosterone levels naturally decline as men age, which can contribute to lack of energy or feelings of fatigue,” Connor said.
For Men’s Health Month, several doctors shared with Fox News Digital some common reasons for decline and tips for getting back up to speed. (iStock)
Older men who experience signs or symptoms of low testosterone can have their levels monitored by a doctor and explore treatment options.
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In 2020, the American College of Physicians recommended that doctors “should prescribe testosterone to men with age-related low testosterone levels only to treat sexual dysfunction“.
Hormone therapy comes with benefits and risks, so men should discuss the pros and cons with their doctor.
2. Lack of physical activity
According to Connor, a sedentary lifestyle can be directly linked to feelings of lack of energy or decreased vitality.
“When the body does not get enough exercisedoes not release endorphins, neurotransmitters that help improve mood and reduce stress,” he said.
“It is a mistake to think that nothing can be done against the feeling of fatigue or lack of energy and vitality.”
“When there is a lack of activity, the cardiovascular and muscular systems begin to lose physical condition and the body does not receive as much oxygen, which can cause feelings of fatigue“.
Mark Edwards, fitness trainer and nutrition coach at Minimalist Nutrition + Fitness based in Tokyo, Japan, follows a simple mantra with his clients: move more and preserve muscle.
A sedentary lifestyle can be directly linked to feelings of lack of energy or decreased vitality, doctors say. (iStock)
“The usual response from sedentary people is, ‘I’m too tired to exercise,'” he told Fox News Digital. “Well, the reason you’re tired is because you’re not moving. Plus, the loss of muscle mass as we turn 40 is a huge factor in the loss of vitality.”
“This becomes a vicious cycle.”
Edwards recommends taking it easy and gradually building up your movement routine.
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“As you start moving more, be sure to incorporate resistance training into your routine, preferably with a trained trainer or trainer,” she advised.
“The more exercise you do, the more energy you will have. Movement is the secret ingredient to having more vitality, more energy and a longer, more independent life.”
3. Insufficient sleep
“Quality sleep is essential for general health“so it’s not surprising that lack of sleep can contribute to feelings of fatigue or reduced vitality,” Connor said.
“In addition to not recovering enough to meet the body’s physical needs, which can cause a drop in energy levels, bad sleep It can also affect mental clarity, causing difficulties in decision-making and feelings of mental confusion.”
“Quality sleep is essential for overall health, so it’s not surprising that lack of sleep can contribute to feelings of fatigue or reduced vitality,” said one doctor. (iStock)
Poor sleep quality is also a major factor in overeating, Edwards noted.
“Research shows that the day after sleeping poorly, appetite increases significantly.”
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For better sleep, Edwards recommends turning off your smartphone and other devices an hour before bedtime and eating your last meal before 7 p.m.
“What’s the effect? Better weight and appetite control, more energy and a better life.”
For most healthy adults, it is recommended to sleep at least seven hours each night.
4. Poor diet and nutrition
There’s a reason for the saying “you are what you eat,” Connor said.
“The body feeds on what’s in it, and if you don’t get enough vitamins, nutrients or protein to produce adequate energy, it can cause feelings of fatigue and a lack of energy and vitality.”
Experts recommend a clean diet, rich in nutrients, low in refined sugar, high in fiber and with moderate levels of protein. (iStock)
Dr. Sulagna Misra, MD, BCMAS, founder of Misra Wellness in Los Angeles, recommends a clean diet that is high in nutrients, low in refined sugar, high in fiber and with moderate levels of protein.
“Preparing clean, healthy foods at home can help improve health and increase energy and vitality,” he told Fox News Digital.
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Misra is also a proponent of prebiotics and probiotics.
“Studies have shown that Lactobacillus rhamnosus (a beneficial bacteria for the gut) can help decrease inflammation, improve dental health, improve mood, and improve overall health. gut health,” she said.
Every man is different, but some may benefit from taking peptide supplements, which are proteins made up of amino acid molecules, Misra said.
“Movement is the secret ingredient to having more vitality, more energy and a longer, more independent life.”
“More studies are underway related to its role in inflammation, sleep, cognition and gut health.”
Anyone considering taking supplements should consult a doctor for a personalized evaluation, he added.
5. Uncontrolled stress
Stress can be triggered by mental, physical and emotional factors, Connor said, and can also contribute to lack of sleep, lack of physical activity and/or poor diet, creating a vicious cycle.
“When the body experience stressIt releases cortisol and adrenaline, and over time, the constant excessive release of these hormones can be mentally and physically exhausting,” he said.
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Studies have also shown that stress can deplete the body of micronutrients such as B vitamins and magnesium, making it more difficult to metabolize protein for energy and sleep, he added.
Incorporating more exercise and better sleep into your routine will help offset unhealthy stress levels, experts agree, in addition to practicing stress management techniques such as meditation, yoga or therapy.
6. Neglected healthcare
Many men make the mistake of not seeing a doctor until something is “wrong,” according to Dr. Rich Joseph, national director of performance medicine at Restore Hyper Wellness in Austin, Texas.
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“Men should make preventative care a habit, and that includes regular visits to a medical professional have an annual physical and blood test,” he told Fox News Digital.
“We can go decades without a serious problem, but that proactive, preventative care makes it easier to spot when a problem arises, because we’ve created that baseline year after year.”
Many men make the mistake of not seeing a doctor until something is “wrong,” one doctor told Fox News Digital. (iStock)
This is particularly true for men entering their 30s and 40s, Joseph said, which is when health problems often start to appear.
Men should seek medical attention especially if they notice a loss of interest in activities they previously enjoyed or experience a significant loss of interest. weight change without effort, as they could be symptoms of a more serious health problem, Connor warned.
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“A medical expert can help identify the cause of the lack of energy and create a treatment individualized for their patients’ needs.”
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