When it comes to living a longer, healthier life, men have some catching up to do. On average, men live nearly five years less than women, with lifestyle habits and overlooked health issues playing a major role. While regular exercise and eating healthy are often emphasized, there are three critical areas of health that men frequently neglect yet have a profound impact on longevity: hormones, inflammation, and gut health.
If you’ve been focusing solely on diet and fitness, it’s time to look deeper. This post explores how paying attention to these three often-overlooked factors can improve not just the length of your life but also its quality.
Why Men Overlook Longevity Factors
Before diving into the keys to men’s longevity, it’s helpful to understand why so many men miss these critical areas. Societal norms often teach men to “tough it out” rather than seek medical advice. Common health concerns like hormonal imbalances or chronic inflammation may go unnoticed or untreated because the symptoms are subtle and develop slowly over time. But staying silent about these issues doesn’t make them disappear; it only worsens them in the long term.
For a healthier future, it’s key that men begin by acknowledging and addressing these factors. Here’s where to start.
Related: Spot Chronic Inflammation Early with CBC + Biomarkers
Hormones and Longevity
The Role of Hormonal Health
Hormones act as the body’s chemical messengers, impacting everything from energy levels to mood, libido, and even cardiovascular health. For men, testosterone is the most well-known hormone, and its levels naturally decline after the age of 30 (1). However, other hormones, such as cortisol, insulin, and thyroid hormones, also play a significant role in overall health.
When hormonal imbalances go unchecked, they can lead to fatigue, weight gain, muscle loss, depression, and even chronic illnesses like diabetes or heart disease (2).
Signs of Hormonal Imbalances in Men
Common symptoms of hormonal imbalances in men include (3):
- Low energy or persistent fatigue
- Unexplained weight gain or muscle loss
- Decreased libido or sexual dysfunction
- Mood changes such as irritability or depression
- Sleep disturbances or insomnia
Hormones Important to Check in Men
Important hormones to discuss with your functional or integrative provider include:
- Testosterone: This hormone is responsible for muscle mass, sex drive, and bone density, among other important functions. Low testosterone levels can lead to fatigue, decreased libido, and difficulty building or maintaining muscle.
- Thyroid hormones: These hormones regulate metabolism, energy levels, and mood. An imbalance in thyroid hormones can cause weight changes, fatigue, and mood swings.
- Cortisol: Known as the “stress hormone,” cortisol helps regulate the body’s response to stress. Too much cortisol can lead to weight gain, sleep disturbances, and anxiety.
- Insulin: Responsible for regulating blood sugar levels, insulin imbalances can lead to weight gain and increased risk of diabetes or heart disease (4).
Read: 4 Big Benefits of Insulin Sensitivity & How to Improve Yours
Managing Hormonal Imbalances
Hormones play a crucial role in maintaining our overall health and well-being. However, imbalances in these hormones can disrupt our body’s natural functions and lead to various health issues.
If you suspect that you may have a hormonal imbalance, the first step is to consult with our integrative team. We’ll utilize the right tests to determine which hormones are out of balance, and develop a treatment plan tailored to your specific needs.
In addition to functional medicine solutions, there are also lifestyle changes that can help manage hormonal imbalances:
How to Support Hormonal Balance
Supporting hormonal health doesn’t have to be complicated. Here are actionable steps:
- Dietary Choices: Eat nutrient-dense foods like lean proteins, healthy fats, and whole grains. Ensure you’re getting enough zinc and magnesium, which are linked to testosterone production.
- Exercise: Regular resistance training can naturally boost testosterone levels (5).
- Stress Management: High stress leads to elevated cortisol, which can negatively impact testosterone. Practice stress management techniques that suit you and your lifestyle.
- Functional & Integrative Medicine Support: For men experiencing severe symptoms, consulting with our qualified holistic medicine team about hormone replacement therapy (HRT) may be a beneficial option.
Learn more: Is TRT Right for Me?
Chronic Inflammation and Its Impact on Aging
What Is Chronic Inflammation?
Inflammation is a natural response by the immune system to fight off infections or heal injuries. Acute inflammation (like redness and swelling after a cut) is healthy and necessary. However, chronic inflammation occurs when the immune system stays activated over time, even without an injury or infection.
Left unchecked, chronic inflammation can damage tissues and organs and is linked to several life-threatening conditions, including heart disease, cancer, diabetes, and neurodegenerative disorders like Alzheimer’s (6).
Hidden Sources of Chronic Inflammation
Chronic inflammation often arises from lifestyle factors such as (7):
- A diet high in processed foods or added sugars
- Excessive alcohol consumption
- Smoking
- Obesity
- Unmanaged stress
- Lack of physical activity
- Poor sleep quality
Combating Chronic Inflammation
You can take several steps to reduce chronic inflammation:
- Adopt an Anti-Inflammatory Diet: Focus on whole foods rich in antioxidants, such as fruits, vegetables, nuts, and fatty fish (like salmon, rich in omega-3 fatty acids).
- Avoid Pro-Inflammatory Foods: Limit refined sugar, trans fats, and ultra-processed foods.
- Stay Active: Regular exercise reduces inflammation markers in the body.
- Prioritize Sleep: Aim for 7-8 hours of quality sleep per night to help your body reset and repair.
- Consider Supplements: Turmeric (curcumin) and omega-3 supplements have strong anti-inflammatory properties (8).
Gut Health as a Foundation for Longevity
Why Gut Health Matters
The gut serves as the body’s second brain, housing billions of microorganisms collectively referred to as the gut microbiome. These microbes play a crucial role in digestion, nutrient absorption, immune function, and even mental health.
Poor gut health has been linked to an increased risk of chronic diseases, including obesity, diabetes, and cardiovascular disease (9). Additionally, about 70% of the body’s immune system resides in the gut, meaning an unhealthy gut can trigger inflammation throughout the entire body.
Signs of Poor Gut Health
You might not realize your gut needs attention. Watch for:
- Frequent bloating or gas
- Irregular bowel movements
- Food intolerances
- Low energy or brain fog
- Increased susceptibility to illnesses
How to Improve Gut Health
Maintaining a healthy gut doesn’t have to be overwhelming. Here’s how:
- Eat Fiber-Rich Foods: Include foods like oats, beans, fruits, and vegetables in your diet to nourish good bacteria.
- Limit Antibiotic Use: While sometimes necessary, excessive antibiotic use can disrupt the gut microbiome.
- Add Probiotics and Prebiotics: Probiotics (live bacteria) are found in foods like yogurt and fermented products, while prebiotics (bacteria food) are found in bananas, garlic, and onions.
- Stay Hydrated: Water aids in digestion and keeps the gut functioning properly.
Shop: Doctor-Approved Pre- and Probiotics
Combining These Factors for Better Longevity
True longevity isn’t about addressing one area of health in isolation. It’s a whole-body effort. By nurturing your hormonal balance, combating inflammation, and caring for your gut, you’ll strengthen your entire body while reducing your risk of chronic diseases.
Every choice—from your morning smoothie to the way you organize your workday to reduce stress—is a step toward a longer, more vibrant life.
Taking Small Steps Toward Big Results
Men often prioritize fitness and nutrition while neglecting other equally important elements of health. Hormones, inflammation, and gut health might not be as obvious as hitting the gym or sticking to a diet, but their impact on longevity cannot be overstated.
Start by making small, achievable changes today. Swap out inflammatory foods, incorporate probiotics into your meals, or schedule an appointment with our integrative team to discuss hormonal health.
