Surveys have shown that less than half of men rate their physical, mental and sexual health as excellent or very good, but they shouldn’t settle for functioning at below-average levels.
“While it is true that aging causes changes in hormone levels and metabolism, there is a misconception that nothing can be done about feelings of fatigue or lack of energy and vitality,” Dr. Brynna Connor, MD, Texas doctor 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 that 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 on track.
1. Hormonal Imbalances 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 have 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 “prescribe testosterone to men with age-related low testosterone levels only to treat sexual dysfunction.”
Hormone therapy has both 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 low energy or diminished vitality, according to Connor.
“When the body doesn’t exercise enough, it doesn’t release endorphins, neurotransmitters that help improve mood and reduce stress,” she said.
“It’s a misconception that you can’t do anything about feeling tired or lacking energy and vitality.”
“With a lack of activity, the cardiovascular and muscular systems begin to decondition and the body also does not receive as much oxygen, which can lead to feeling tired.”
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 your muscles.
“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.” In addition, the loss of muscle mass beyond the age of 40 is an important factor in loss of vitality.
“It becomes a vicious cycle.”
Edwards recommends taking it slow and gradually building up your movement routine.
“Be sure, as you start moving more, to incorporate resistance training into your routine, preferably with a qualified trainer or trainer,” 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 to overall health, so it’s not surprising that a lack of sleep can contribute to feelings of fatigue or a loss of vitality,” Connor said.
“As well as not recovering enough to meet the body’s physical needs, which can lead to lower energy levels, poor sleep can also impact mental clarity, leading to difficulty in decision-making and a feeling 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 sleep better, 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 is recommended each night.
4. Poor diet and nutrition
There’s a reason for the adage “you are what you eat,” Connor said.
“The body is fueled by what is in it, and if it does not get the vitamins, nutrients or enough protein to produce adequate energy, it can lead to feeling tired and lacking energy and energy. vitality.”
Dr. Sulagna Misra, MD, BCMAS, founder of Misra Wellness in Los Angeles, recommends a clean, nutrient-dense diet low in refined sugar, high in fiber, and with moderate protein levels.
“Preparing clean, healthy foods at home can help improve health and boost energy and vitality,” she told Fox News Digital.
Misra is also a proponent of prebiotics and probiotics.
“Studies have shown that Lactobacillus rhamnosus (a gut-friendly bacteria) can help reduce inflammation, improve dental health, improve mood, and improve overall gut health,” she said. declared.
Every man is different, but some may benefit from peptide supplements, which are proteins made of amino acid molecules, Misra said.
“Movement is the secret sauce to more vitality, more energy and a longer, more independent life.”
“More and more studies are underway on their role in inflammation, sleep, cognition and gut health.”
Anyone considering taking supplements should consult a doctor for a personalized evaluation, she added.
5. Unmanaged stress
Stress can be triggered by mental, physical and emotional factors, Connor said, and it 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 excessive release of these hormones can be mentally and physically exhausting,” she said.
Studies have also shown that stress can drain the body of micronutrients like B vitamins and magnesium, making it harder to metabolize protein into energy and fall asleep, she added.
Incorporating more exercise and better sleep into your routine will help offset unhealthy stress levels, experts agree, while engaging in stress management techniques such as meditation, yoga or therapy.
6. Neglected health care
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.
“Men should make preventative care a habit, and that includes regular visits to a health care professional for annual physicals and blood tests,” he told Fox News Digital.
“We can go decades without a serious problem, but this proactive, preventative care makes it easier to spot when a problem is developing because we’ve created that baseline from year to year. »
This is especially true for men entering their late 30s and early 40s, Joseph said, when health problems often begin to appear.
Men should especially seek medical attention if they notice a loss of interest in activities they previously enjoyed or if they experience a significant change in weight without exertion, as this could be a symptom of a more serious health problem. serious, Connor warned.
“A medical expert can help identify the cause of lack of energy and create an individualized treatment that meets their patients’ needs.”