A Simple Approach to Living a Longer, More Vibrant Life.
Despite exposure to harmful environmental factors, physical decline, or cognitive impairment, longevity is still attainable for the average man if he is proactive and takes a multi-faceted approach.
The multi-faceted approach should include three major areas of focus—nutritional protection against degenerative diseases common among men, maintenance of lean muscle mass, and support of neurocognitive function. It’s not complicated. It’s about creating good habits that positively impact overall physiological health as one ages.
In this article we will cover specific health challenges men often face as they age, nutrition and lifestyle recommendations and suggested supplementation that can play a role in promoting longevity. You’ll see that aging well can be as simple as your ABCs.
The ABC’s of Longevity
“A” is for Antioxidants: Protection
Free radicals are unstable molecules naturally produced by bodily functions. However, due to lifestyle and especially environmental factors, they can reach a level in which our body’s natural defenses become overwhelmed, leading to “oxidative stress.”
Oxidative stress has been linked to several statistically common health conditions that can threaten a man’s ability to live a long and healthy life—degenerative disease such as heart disease, diabetes, cancer and hypertension. It increases inflammation risk, potentially causing cellular and tissue damage. Prolonged inflammation is a major factor in these diseases.
Fortunately, there are numerous nutrients that have an ANTIoxidant effect and can help reduce inflammation and prevent oxidative stress. Resveratrol, Quercetin, Vitamin C are a few of the heavy-hitters. Recommended products: Thorne ResveraCel, Source Naturals Activated Quercetin, and Dr Mercola’s Liposomal Vitamin C.
“B” is for Buffed: Building Muscle
Building muscle is crucial! As men age, they can lose muscle tone and strength. By the time a person reaches their 60s, 70s and beyond, they may become physically less coordinated, have compromised stability and a significant loss of mobility.
Resistance or strength training exercises are key! A consistent regimen of strength training exercises can:
- Improve cardiovascular conditioning.
- Improve muscle tone.
- Support testosterone levels.
- Slow muscle loss (sarcopenia) as men age.
As men grow older, the statistical likelihood of falling, causing a hip or leg fracture in the process is a legitimate concern. Maintaining muscle mass and strength also reduces the risk of falls and fractures, which can severely impact mobility and overall decline. For all these reasons, strength training should be an absolute priority to improve the odds of functional longevity.
During strength training, muscles need additional nutrients for recovery and rebuilding, such as whey protein isolate, plant-based proteins, branched-chain amino acids, and creatine. Top recommended products: Standard Process Whey Protein, Pure Encapsulations BCAA formula, Thorne Amino Complex, Thorne Creatine.
“C” is for Cognitive Health: Protecting the Brain
Neurodegenerative diseases like Parkinson’s, dementia and Alzheimer’s can be unforgiving on our delicate, yet sophisticated and amazingly complex brain. They can devastate cognitive abilities, nervous system function, and quality of life. Speaking, memory recall, fine motor-function (tasks requiring the use of hands, fingers, feet and toes), spatial awareness, self-perception, etc. can be severely compromised with any of the above conditions.
To reduce this risk, a proactive approach must be taken. Much like other systems and organs of the body, specific nutrients can benefit brain health. Key nutrients include vitamins B6, B9, B12, choline, and omega-3 fatty acids to support brain function and prevent cognitive decline. Sufficient choline can usually be obtained through diet alone, but supplementation may be useful for some. Whole eggs, liver, beef, shiitake mushrooms, fish, turkey, chicken, and cruciferous vegetables like broccoli are all great sources. Recommended products: Thorne Stress B Complex, NuMedica Omega 950 (a potent, cold deep sea fish-sourced omega-3 blend).
Be kind to that gray matter between your ears—you only have one brain, treat it with respect.
In conclusion, by prioritizing antioxidants, strength training, and brain-supportive nutrients, men can unlock the path to an empowered, energized life brimming with vitality for years to come. A balanced diet, targeted supplementation, regular exercise, and a commitment to holistic well-being help cultivate resilience while fortifying the mind and body against age-related challenges. With these core pillars in place, men can joyfully embrace graceful aging. The keys to longevity are well within reach; seize them wholeheartedly and thrive.
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NEAL TURNER, CPFT, FNS, CWC. Neal helps clients improve sports performance, enhance fitness results, and modify lifestyle and dietary habits for maximum health and performance benefit. He holds a B.S. in Nutrition Science and has completed the International Sports Sciences Association (ISSA) Nutritionist Program and the National Academy of Sports Medicine (NASM) Fitness Nutrition Program. To schedule a consultation with Neal, email him at neal@peoplesrx.com or call 512-444-8866.