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Comprehensive Guide to Men’s Health,
Sustaining Performance and Longevity
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Men often tend to overlook health symptoms or delay medical check-ups until a condition becomes serious. However, maintaining health is not just about physical appearance or muscle mass; it is about the harmony between cardiovascular, hormonal, mental, and metabolic health.
1. Cardiovascular Health: The Primary Engine
Heart disease remains the leading cause of death for men globally. Statistically, men tend to develop heart disease earlier in life than women.
- Blood Pressure: The ideal target is below 120/80 mmHg.
- Cholesterol: Monitor LDL (bad cholesterol) levels, which can trigger arterial plaque buildup.
- Key Tip: Engage in at least 150 minutes of moderate cardio per week to maintain blood vessel elasticity.
2. Hormonal and Sexual Health
Testosterone is the key to male vitality. As men age (typically after age 30), testosterone levels naturally decline by about 1% each year.
- Erectile Dysfunction (ED): Often, this is not just a sexual issue but an early "alarm" for underlying heart disease or diabetes.
- Prostate Health: After age 50, a Prostate-Specific Antigen (PSA) test is highly recommended for the early detection of prostate cancer or BPH (benign prostatic hyperplasia).
3. Mental Health: Breaking the Stigma
Men face a statistically higher risk of suicide in many countries, often due to the social stigma that "men must be strong" and should not show vulnerability.
- Symptoms of Depression in Men: Often, depression does not manifest as sadness, but rather as anger, irritability, or extreme fatigue.
- Importance of Sleep: Chronic sleep deprivation lowers testosterone and increases cortisol (the stress hormone).
4. Nutrition and Metabolism
While men generally have a higher metabolism due to muscle mass, they are more prone to visceral fat (belly fat), which is metabolically active and dangerous for internal organs.
- Protein Intake: Essential for muscle maintenance as men age (preventing sarcopenia).
- Zinc and Selenium: Vital minerals for sperm quality and healthy prostate function.
Routine Check-up Summary
| Age | Type of Screening | Frequency |
- 20 - 30
- Blood pressure, Cholesterol, BMI
- Every 2 years
- 40+
- Diabetes Screening (Blood Glucose)
- Annually
- 50+
- Colon & Prostate Cancer Screening
- As advised by a physician
Data Sources & References
This article was compiled based on health guidelines from the following institutions:
- Mayo Clinic: Men's Health Issues – Focused on prostate and heart health.
- Harvard Health Publishing: Men's Health Guide – Regarding testosterone decline and mental health.
- World Health Organization (WHO): Global male health statistics and non-communicable disease prevention.
- Cleveland Clinic: Data regarding the link between erectile dysfunction and vascular health.
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