Common Conditions Affecting Men and 5 Easy Actions You Can Take
For years, the Movember charity group has been spreading awareness about prostate and
testicular cancer, as well as mental health. Unfortunately, they report that “1 in 8 men will be
diagnosed with prostate cancer at some point in their lives.” They emphasize the importance of
preventative measures like consistently checking your PSA (Prostate-Specific Antigen) levels
through bloodwork and getting a prostate exam by age 50—or 40-45 if you have genetic or
ethnic risk factors. For more information on the incredible work Movember does and additional
preventative measures, please visit their website.
With this in mind, I’d like to address some common symptoms and conditions that many men
experience, along with a few simple, actionable changes they can make. Beyond metabolic
issues like diabetes, high blood pressure, and cholesterol, many men face a natural hormonal
decline as they age. Most commonly, reductions in thyroid hormone and testosterone affect
quality of life and overall vitality.
Common complaints include persistent fatigue, low energy levels, brain fog, irritability, mood
swings, reduced sex drive, erectile dysfunction, and difficulty losing weight. Many men are
prescribed medications for these issues without receiving sufficient education on lifestyle
changes that can have a similar impact. Below are five easy, mostly low- or no-cost strategies
that can make a significant difference.
- Optimize Your Sleep
We often hear we need at least 8 hours of sleep each night, but sleep quality and timing
are equally crucial. Deep sleep is essential for physical restoration, immune system
strengthening, and hormone production, while REM sleep benefits cognitive functions
and mental health. Deep sleep occurs primarily in the first half of the night, while REM
sleep is concentrated in the latter half. Going to bed earlier can maximize both deep and
REM sleep. Bonus tip: If you’re dealing with stress or high cortisol, aim to sleep between
10 pm and 1 am when your adrenals repair.
Zero or Low-Cost Suggestions:
○ Be consistent with sleep timing, and get sunlight in the morning to help regulate
your circadian rhythm.
○ Create a relaxing pre-sleep routine like reading, doing breathing exercises, or
taking a warm shower.
○ Sleep in a cool, dark room (67-70°F is ideal), use blackout curtains or a sleep
mask, and avoid blue light exposure before bed. Pro tip: Orange or red blue-light-
blocking glasses are especially effective for nighttime.
○ Advanced Option: Consider using a sleep tracker like an Oura Ring, Whoop
band, or Apple Watch for sleep insights.
- Reduce Sugar and Clean Up Your Diet
The average American’s sugar intake is staggering, and it impacts both blood sugar and
cholesterol. Excessive sugar can lower HDL (good cholesterol) and raise total
cholesterol, triglycerides, and LDL (bad cholesterol). Studies show that a lower-carb diet
focused on quality fats and protein can improve cholesterol profiles and blood sugar
levels. Bonus tip: After a high-carb or sugary meal, take a 20-30 minute walk to reduce
the blood sugar spike. - Limit Scented Products and Cologne
Reducing exposure to endocrine-disrupting chemicals can protect your hormone levels.
Many everyday products contain BPA and phthalates, which impact hormone health.
BPA is still found in plastics like water bottles and food containers, while phthalates are
present in fragrances, scented candles, colognes, air fresheners, and some soaps and
detergents. Opt for fragrance-free or naturally scented products to help lower these
exposures. - Filter Your Water
Environmental toxins, including endocrine disruptors, often end up in our drinking water.
Heavy metals such as mercury, cadmium, arsenic, and lead can seep into tap water,
along with trace amounts of medications like birth control. A quality water filter can make
a big difference. Options range from countertop filters like Hydroviv to more
comprehensive solutions like whole-house filtration systems. - Get Comprehensive Bloodwork to Evaluate Your Hormones
Hormones often begin to decline in our 30s and 40s, impacting energy, mood, and
vitality. If you’re experiencing symptoms of low testosterone, be sure to get both “Total
Testosterone” and “Free Testosterone” levels checked, as free testosterone represents
the active form. Similarly, a complete thyroid panel is more informative than a single
TSH test, especially for hypothyroid conditions. Advanced cholesterol tests, which
assess particle size and shape, provide a clearer view of heart disease risk beyond
standard HDL/LDL measurements.
If you have questions about how functional medicine can benefit you, or if you’re interested in a
comprehensive evaluation, please call our office to schedule an appointment with Dr. Robert
Foster.