MAKE 50 COUNT
Cautionary steps for men ages 50-59.
People often chalk the onset of health complications up to turning “the big 5-0.” Certainly, each decade brings on a greater need for prevention. But those who have already initiated good health principles and lifestyle changes will find that turning 50 is really a very satisfying stage of life. Focusing on investments in good health will allow more time for vacations and retirement planning. Those who have not taken good care of themselves will see the effects of their lifestyle. Arthritis, diabetes and heart disease become much more apparent at this age.
For many, this decade is essentially a fork in the road. Aggressively learning and understanding your needs for optimal health will put you on a path that best protects your body throughout the remainder of life. Though it can take longer to see results the longer you wait, it is never too late to make positive changes. Optimal wellness is not about waiting for disease to happen. It requires you take charge of your health.
Start at the dinner table, or better yet, the grocery store. As the diet and lifestyle of developed nations continues to rely more on convenience, it becomes the individual’s responsibility to take charge of his own health. Think fruits, vegetables and healthy proteins. Diets consisting of just 5 total fruits and vegetables a day show significant decreases in cancer and heart disease. Changing your dietary habits to fit in a hectic schedule can become complicated. Plan your diet. Take time to evaluate healthy options, and have plenty of smart choices available at home and work.
“Use it or lose it” grows truer with each decade. Many hormones begin to decline, including progesterone, testosterone and growth hormone. Lack of exercise can hasten this process. Exercise has a beneficial effect by stimulating hormones like growth hormone, which helps maintain our lean body mass. This means that without exercise, the metabolism will start to slow and bone density will decline. Exercise is also a natural antidepressant and stress reliever. Most patients trail off a program because they choose an exercise they don’t like or feel there is no time. Many patients in this age group have been away from exercise for so long, that they are intimidated to return. Find something you enjoy. Consider programs through a local fitness club or look into a personal trainer if you need help getting started. Begin with small time commitments if it helps. As exercise becomes a habit, your schedule will conform to your exercise, and not the other way.
The next step in prevention is to study your family history, noting instances of heart disease at an early age, multiple relatives with cancer, diabetes and obesity. Having a parent who had a heart attack at age 75 is important, but having a parent who had one at 45 is an even greater factor when deciding your prevention strategy. Take inventory of any specific health problems in the family so that your own wellness program can be tailored to those needs.
Prevention also means collecting some laboratory information to identify potential risk factors. Cholesterol panels have long been used in such a fashion. Other labs are now available to help determine a treatment plan. The labs below are suggested for otherwise healthy individuals who are concerned with disease prevention.
- 25-OH vitamin D (25-hydroxy). The target level for vitamin D is approximately 50 ng/ml. Vitamin D impacts bone density, cancer prevention and brain health. Note that there are several types of vitamin D labs available, but the 25-OH vitamin D is considered the test of choice. Vitamin D is free from the sun, and very inexpensive as a supplement.
- C-reactive protein (CRP). This test measures inflammation in the body. The result should be less that 1.0 mg/L. This is treated with fish oils, CoQ10, magnesium and vitamin D.
- Homocysteine. This is a product of protein metabolism that we all have. The concern is that if the homocysteine level gets too high it can actually lead to blood vessel damage. High homocysteine levels have been associated with stroke, Alzheimer's disease, macular degeneration and depression. The nutritional goal for homocysteine is less than 9. Higher levels can be balanced with higher intakes of B-12, B-6 and folic acid.
- Total and free testosterone. This test does not necessarily need to be done every year, but testosterone levels do start to become noticeably lower in your 50s. Testosterone is often overlooked for its benefits to the heart, brain, bones, muscles and blood vessels. Low testosterone can lead to fatigue, brain fog, irritability and low sex drive. Unfortunately, younger males are showing lower baseline averages than previous generations. Goal levels for these tests are typically around 15-25 pg/ml for the free testosterone and 550-800 ng/ml for the total testosterone. Note that the units for the test may vary.
- DHEA-sulftate. DHEA shares many of the health benefits of testosterone, and becomes very important for overweight or diabetic men. Again, healthy males will not necessarily have to have this done every year, but should consider having a baseline for future comparison. The goal usually starts at greater than 200 ug/dl.
- Fasting insulin levels. Insulin is the body’s natural hormone to help lower the level of sugar in the blood. Insulin also provides insight into potential problems with blood sugar management. Adult-onset diabetes is the decreased efficiency of insulin in managing blood sugar. The result is too much sugar in the blood. Before the blood sugar rises to the classic diabetic markers, the insulin levels will rise. This is demonstrating the early signs of the body’s inability to handle the sugar it's ingesting. If the lab is above the goal, it's a clue that you're getting too much refined sugar in your diet. Ranges may be from 0-14, but try to keep your levels around 7 units or less.
- Thyroid (including TSH and free T3). The thyroid gland produces thyroid hormone. This hormone has a hand in many functions of the body, including mental sharpness, metabolism and energy production. Signs of deficiency include fatigue, dry skin, hair loss, constipation, cold hands and feet, and sugar cravings.
- Prostate cancer screening. The United States Preventative Services Task Force states that there is insufficient evidence to recommend prostate cancer screenings for all men. The American Cancer Society recommends all men at age 50 have a yearly PSA test and digital rectal exam (DRE). At the very least, you should begin to determine how aggressive you want to be in screening by having a discussion with your physician.
- Colonoscopy for colon cancer screening. This is recommended for everyone in their 50s, despite family or personal history, at least every 10 years.
Any supplement regimen will be determined by your health history, lab tests, family history and your own goals for wellness. Very few nutrients should be universally considered. The game plan suggested below is meant to form a base that can be fine-tuned.
Fish oils: 1,500-2,000 mg of EPA plus DHA. Many Americans don't get 1-2 servings of fish a week, and can risk running notably low in the value omega-3 fatty acids. These healthy fatty acids provide tremendous benefits for the entire body, and have a wide safety range. Take with food.
Multivitamin: A good multivitamin will help supply a base of vitamins C, B complex and E. It also provides a mineral foundation, an area where many people are deficient.
CoQ10: 50-100 mg. This vitamin is a powerful antioxidant with positive effects for many parts of the body. It's typically included in most anti-aging programs, and is one of the best general additions to diet.
Other Trusted Sources:
Mayo Clinic
American Heart Association
Conditions
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