Surveys have shown that less than half of men rate their physical, mental and sexual health as excellent or very good – but they don’t have to settle for sub-par functioning.
“While it is true that aging brings about changes in hormone levels and metabolism, it is a misconception that nothing can be done about feelings of fatigue or a lack of energy and vitality,” Dr. Brynna Connor, MD, a physician from Texas. specializing in anti-aging and regenerative medicine, and healthcare ambassador for NorthWestPharmacy.com, told Fox News Digital.
“So much can be done in this area to ensure we age gracefully.”
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 imbalance or changes
“Testosterone levels naturally decline as men age, which can contribute to a lack of energy or feelings of fatigue,” Connor said.
Older men who are experiencing signs or symptoms of low testosterone can have their levels checked by a doctor and explore treatment options.
In 2020, the American College of Physicians recommended that doctors “should prescribe testosterone to men with age-related low testosterone 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
A sedentary lifestyle can be directly linked to feelings of lack of energy or decreased vitality, according to Connor.
“When the body doesn’t get enough exercise, it doesn’t release endorphins, neurotransmitters that help improve mood and reduce stress,” she said.
“It’s a misconception that nothing can be done about feelings of fatigue or a lack of energy and vitality.”
“When there is a lack of activity, the cardiovascular and muscular systems begin to de-energize and the body also does not receive as much oxygen, which can lead to feelings of fatigue.”
Mark Edwards, a fitness trainer and nutrition coach at Minimalist Nutrition + Fitness based in Tokyo, Japan, follows a simple mantra with his clients: Move more and maintain muscle.
“The common response from sedentary individuals is, ‘I’m too tired to exercise,'” he told Fox News Digital. “Well, the reason you’re tired is because you don’t move. Also, the loss of muscle mass in our 40s is a big factor in the loss of vitality.”
“This becomes a vicious circle.”
Edwards recommends taking it slow and gradually building up your movement routine.
“Make sure, as you start to move more, that you incorporate resistance training into your routine, preferably with a qualified trainer or coach,” he advised.
“The more you exercise, the more energy you will have. Movement is the secret sauce to more vitality, more energy and a longer, more independent life.”
3. Insufficient sleep
“Quality sleep is essential for overall health, so it’s no surprise 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 energy levels to drop—poor sleep can also affect mental clarity, leading to difficulty making decisions and feelings of brain fog.”
Poor quality sleep is also a big factor in overeating, Edwards noted.
“Research shows that the day after poor sleep, appetite increases significantly.”
To achieve better sleep, Edwards recommends turning off your smartphone and other devices an hour before bed and eating your last meal before 7 p.m.
“What is the effect? Better weight and appetite management, more energy and a better life.”
For most healthy adults, at least seven hours of sleep each night is recommended.
4. Poor diet and nutrition
There’s a reason for the saying “you are what you eat,” Connor said.
“The body is fueled by what goes into it, and if it doesn’t get enough vitamins, nutrients or protein to produce the right energy, it can lead to feelings of fatigue and a lack of energy and vitality.”
Dr. Sulagna Misra, MD, BCMAS, founder of Misra Wellness in Los Angeles, recommends a clean diet that’s nutrient-dense, low in refined sugar, high in fiber, and moderate in protein.
“Preparing clean, healthy meals at home can help improve health and increase energy and vitality,” she told Fox News Digital.
Corn is also a proponent of prebiotics and probiotics.
“Studies have shown that Lactobacillus rhamnosus (a gut-friendly bacterium) can help reduce inflammation, improve dental health, boost mood and improve overall gut health,” she said.
Everyone 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 sauce to more vitality, more energy, and a longer, more independent life.”
“More studies are unfolding about their role in inflammation, sleep, cognition and gut health.”
Anyone considering supplements should see a doctor for a personalized evaluation, she added.
5. Unmanaged stress
Stress can be caused by mental, physical and emotional factors, Connor said, and can also contribute to poor sleep, lack of physical activity and/or poor diet, creating a vicious cycle.
“When the body experiences stress, it releases cortisol and adrenaline, and over time, the constant over-release of these hormones can be mentally and physically exhausting,” she said.
Studies have also shown that stress can deplete the body of micronutrients like B vitamins and magnesium, making it harder to metabolize protein for energy and fall asleep, she added.
Incorporating more exercise and better sleep into your routine will help offset unhealthy stress levels, experts agree, along with engaging in stress management techniques such as meditation, yoga or therapy.
6. Neglected health care
According to Dr. Rich Joseph, national director of performance medicine at Restore Hyper Wellness in Austin, Texas, many men make the mistake of not going to the doctor until something is “wrong.”
“Men need to make preventive care a habit, and that includes regular visits to a medical professional for an annual physical and blood work,” 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 occurs because we’ve built that baseline year after year.”
That’s especially true for men entering their late 30s and early 40s, Joseph said, which is when health problems often start to mount.
Men should especially seek medical attention if they notice a loss of interest in activities they once enjoyed or experience significant weight change without effort, as these could be symptoms of a more serious health problem, Connor warned.
“A medical expert can help identify the cause of the lack of energy and create an individualized course of treatment for their patients’ needs.”
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