Surveys have shown that less than half of men consider their physical, mental, and sexual health as excellent or very good — but they don’t have to settle for functioning at sub-par levels.
“While it’s true that aging brings changes in hormone levels and metabolism, it’s a misconception that nothing can be done about feelings of fatigue or a lack of energy and vitality,” says Dr. Brynna Connor, M.D., a Texas physician specializing in anti-aging and regenerative medicine, and health care ambassador for NorthWestPharmacy.com. “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 up to speed.
1. Hormonal Imbalances or Changes
“Testosterone levels naturally decline as men age, which can contribute to a lack of energy or feelings of fatigue,” said Connor. Older men who are experiencing signs or symptoms of low testosterone can get their levels checked by a doctor and explore treatment options.
In 2020, the American College of Physicians recommended that doctors “should prescribe testosterone for men with age-related low testosterone only to treat sexual dysfunction.” Hormone therapy comes with 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 related to feelings of lagging energy or decreased vitality. Regular physical activity is crucial for maintaining energy levels, improving mood, and promoting overall well-being. Here are some tips to combat a lack of physical activity:
- Incorporate Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, along with muscle-strengthening activities on two or more days a week.
- Start Small: If you’re new to exercise or have been inactive for a while, start with short, manageable sessions and gradually increase the duration and intensity.
- Find Enjoyable Activities: Choose physical activities that you enjoy to make it easier to stick with a routine, whether it’s walking, cycling, swimming, or playing a sport.
3. Poor Sleep Quality
Inadequate or poor-quality sleep can significantly impact energy levels and overall health. Here’s how to improve sleep quality:
- Establish a Sleep Routine: Go to bed and wake up at the same time every day, even on weekends.
- Create a Sleep-Friendly Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet.
- Limit Screen Time Before Bed: Avoid electronic devices at least an hour before bedtime, as the blue light emitted by screens can interfere with sleep.
4. Unhealthy Diet
Diet plays a crucial role in maintaining energy levels and overall health. Consider the following dietary tips:
- Balanced Nutrition: Ensure your diet includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.
- Stay Hydrated: Dehydration can cause fatigue, so drink plenty of water throughout the day.
- Limit Sugar and Processed Foods: These can lead to energy crashes and negatively impact your health.
5. Stress and Mental Health Issues
Chronic stress and mental health issues like anxiety and depression can drain your energy and vitality. Here are some ways to manage stress and support mental health:
- Practice Relaxation Techniques: Techniques such as meditation, deep breathing, and yoga can help reduce stress.
- Seek Professional Help: If you’re struggling with mental health issues, don’t hesitate to reach out to a mental health professional for support and treatment.
By addressing these common issues, men can take proactive steps to boost their energy levels, improve their overall health, and maintain a higher quality of life.
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