How to Maintain Men's Health: Frankly About What Matters! 0 68

Scientists do not yet know exactly why men live significantly shorter lives than women. It is possible that the reason lies in the persistent ignoring of ailments (which means a later visit to the doctor), as well as unhealthy habits like smoking, alcohol consumption, chronic sleep deprivation, and an abundance of stress.

"Reasonable but mandatory physical activity; a full balanced diet; a change of work and rest — these are the foundations of men's health, including sexual health," says urologist-andrologist at VCA Kirill Ivanov. "One should not think that if one drinks beer in front of the TV every evening, snacking on herring and burgers and for years blowing smoke rings from any cigarettes or electronic devices, it won't affect the most intimate matters..."

Nothing Seems Appealing, or Testosterone Games

As Dr. Ivanov states, Latvian men understand the necessity of visiting a doctor when something bothers them for an extended period. "It’s unfortunate that many tend to attribute any malaise in its early phase to, say, fatigue and ignore it for some time. This, as I say, is an ostrich policy," emphasizes the urologist-andrologist. "A man's bodily strength, including potency, is based on lifestyle and habits, as well as on immediate responses to failures and issues in the sphere of men's health.

The main male hormone — testosterone — helps build muscle mass, increases endurance, regulates body fat levels, supports libido, affects bone density, and helps maintain a positive mood while avoiding depressive states. To ensure testosterone levels are fine, simple and well-known rules will help — I repeat: adequate and consistent physical activity (physical work does not replace sports), quality regular sleep (let's forget about scrolling social media until dawn!), normal nutrition, and a strong-willed refusal of harmful habits. If a man notices that his waist size is increasing, weight is rising, and he feels apathetic, with a decrease in sexual desire and a lack of motivation to do anything at all, this may indicate a range of problems (such as diabetes) to a drop in testosterone levels, and therefore, it is essential to consult a doctor and check this matter."

In case of medical issues (such as gonadal insufficiency, hypothyroidism, or other endocrine disorders), a doctor may prescribe a course of testosterone replacement therapy to restore hormone levels in the body. But this is very individual.

The doctor insists that men of all ages need optimal strength training to maintain testosterone levels, but excessive loads will not yield positive effects. Quite the opposite. "Patients are surprised: Doctor, I work in a depot, lifting heavy weights — why do I need any physical education? I have to explain that he still needs, so to speak, unfamiliar physical activity. It is essential! It is necessary to alternate one's daily monotonous overload with light sports."

"Sometimes, a low testosterone level is caused by a deficiency of certain vitamins and minerals in the body," adds pharmacist at Mēness Aptieka Kristaps Molochenko. "I always recommend pharmacy clients who say that 'for some reason, there is no desire for sex or any strength for it' to check their vitamin D levels — to get a blood test in the laboratory. Vitamin D affects the hormonal background, reproductive function, immunity, mood, metabolism, and even hair condition. Restoring the balance resolves the problem on its own. According to clinical guidelines, the normal vitamin D level for men is considered to be between 30 and 100 ng/ml, with an optimal range of 30-60 ng/ml."

Kirill Ivanov.

"Absolutely right: vitamin D regulates the activity of Leydig cells — those that synthesize testosterone," notes Dr. Ivanov. "This hormone is responsible for sexual desire and erection. Its decrease can lead to a deterioration in sexual function, up to erectile dysfunction. Vitamin D is also important for a man's reproductive function, as proven by several scientific studies." But both the doctor and the pharmacist emphasize that it is crucial to know your vitamin D levels, consult specialists, and categorically avoid overdosing on supplements containing it.

The doctor also notes that the concept of norm in sex is strictly individual for each man. It is advisable to maintain a certain frequency of intimate relationships that suits you. One should not aim for records, but long breaks will not be beneficial.

Big Boys Need Sleep Too!

The urologist-andrologist insists that a man's sleep should be no less than the critical mark of 6 hours per day, but ideally — 7 hours or even a bit more. "When sleep occurs, the endocrine gland system comes alive. The brain sends signals to the sex glands, prompting them to produce more testosterone. This prepares the male body for a full new day," clarifies the doctor. "Considering that sleep depth disturbances can be age-related and start as early as mid-life, they can increase the risk of developing androgen deficiency, which is important for maintaining potency and also has many physiological functions, including regulating carbohydrate and lipid metabolism... In short, it is essential to address insomnia issues if they exist."

"If you have trouble falling asleep, for example, due to work stress or nervousness, melatonin supplements (this is a hormone that is naturally present in the body) can help you," advises pharmacist at Mēness Aptieka Kristaps Molochenko. "The human body produces melatonin in sufficient amounts until about 18-20 years of age, but with age, its quantity decreases, resulting in sleep disturbances for some people after 50. But be sure to discuss the dosage and regimen with the pharmacist. It is recommended to take one to three milligrams of melatonin 20 minutes before sleep. And please, turn off your phone or computer screen when preparing for sleep! The bedroom should be dark; this is very important to achieve the positive effects of taking melatonin."

The pharmacist also mentions that magnesium, if the right form is chosen, reduces the impact of stress and improves sleep quality in many cases. "You can take magnesium in the evening, after meals or just before sleep for a certain time, after discussing everything with the pharmacist," specifies Kaspars Molochenko.

Monitoring and Diagnosis is the Law!

It is extremely important for a man, even if he has no complaints, to visit a urologist once a year for at least a rectal prostate examination — this is the simplest but very important examination that allows for the timely detection of inflammatory processes in the prostate gland.

Urologist-andrologist at VCA Kirill Ivanov is pleased that more and more Latvian men understand and accept the fact that from the age of 45, it is necessary to check the level of prostate-specific antigen (PSA) once a year or two (or as advised by the doctor) according to age norms. Thus, upon reaching the age of 50, a urologist becomes every man's best friend. This will allow for the timely detection of prostate cancer if such a situation arises and to treat it without impairing potency, which is important for most men.

"Come to us with any complaints, we urologists will talk man-to-man, conduct examinations, find out the causes of ailments or any erection problems. And we will start treatment if necessary. Sometimes, just consulting an experienced urologist is enough to resolve erection issues, but more often, it requires... weight loss, exercise, and proper nutrition — including foods rich in omega fatty acids, fish oil, zinc... Of course, there are medications, but we prescribe those strictly individually — do not self-medicate, as it can lead to various unpleasant consequences.

In general, if something is not right for a man — a consultation with a doctor is required. Inflammation of the prostate often occurs. A typical symptom in this case is a constant urge to urinate, a feeling of pressure in the lower abdomen, prolonged urination, or narrowing of the urethra. One of the main causes of this is infection by pathogenic microorganisms." In the risk group for prostatitis are people whose activities are associated with a lack of physical activity and harsh working conditions. This includes drivers, office workers, warehouse employees, and others in low-temperature environments with drafts.

Fish Day is Very Right!

"Proper nutrition, rich in omega-3 fatty acids, dietary fibers, and low in saturated fats and cholesterol helps reduce the risk of cardiovascular diseases such as heart attacks and hypertension," reminds pharmacist at Mēness Aptieka Kristaps Molochenko. "We always remind our clients of the importance of consuming fatty fish (especially tuna and salmon); seafood (which also contains the essential selenium that protects sperm from damage or mutations and improves spermatogenesis — the development of sperm); nuts and legumes (which provide zinc, a key player in boosting libido). All of this can be found in dietary supplements, but please consult pharmacists and doctors regarding the intake; do not prescribe anything for yourself and do not exceed the recommended dosages: the rule here is that more does not mean better!"

Doctor Kirill Ivanov agrees that the male body requires a full healthy diet (meat, fruits, vegetables, grains, and dairy products: the more varied the menu, the better. Plus, regular physical activity and adequate sleep.

"I hunted the mammoth, butchered it, fed the family — now go to sleep, please," laughs the urologist-andrologist. "Well, maybe not always go to sleep right away, but remember that without rest, you will lose strength and health. In the intervals between hunting mammoths, one should also visit the urologist. Once a year is enough — and everything will be fine!"