“The body is the car the brain gets to drive around in. To maintain your vehicle, you’ve got to check the tires, change the oil and fix what’s broken before it gets worse.” Alexander Shepherd, MD, a board-certified clinical pharmacologist and internist. He's been caring for male patients for more than 40 years and says it didn't take long for him to notice a pattern. “When men are young, they are more active. They are stronger and less stressed. But, once they get married and have children, they begin focusing on caring for their family - and less for themselves.”
Below is the five-point inspection Shepherd shares with his patients to help them stay as healthy as possible. Most can be tested and managed by simply scheduling a preventive check-up every year.
1. Maintain healthy blood pressure
Busy lives leave less time for exercise and healthy cooking, which, when combined, can lead to weight gain. Being overweight can lead to high blood pressure, a major risk factor for developing heart disease. High blood pressure is usually asymptomatic, which means many men have high blood pressure without any symptoms.
Check your blood pressure at least twice a year. If you get a high reading (over 125/85), continue checking it 2-3 times a week for an entire month. Every time you check your blood pressure, repeat the process three times, waiting 1-2 minutes between each reading. Then, write down the average of the second and third readings. This will provide the truest measure of your blood pressure. If that average is consistently over 125/85, make an appointment with a primary care provider.
2. Watch your blood sugar levels
“Our primitive brain loves to eat, and it wants us to put on as much weight as possible to prepare us for times of famine," Shepherd warns. But, being overweight can make you resistant to your own insulin. This resistance signals the pancreas to begin creating more and more insulin, until it can't produce anymore, and that's when diabetes develops.
Shepherd recommends receiving a Hemoglobin A1c test every year to check the amount of sugar in your blood. Your A1C results determine if you are at risk for developing diabetes. Even if you are not at risk, Shepherd suggests getting down to a healthy weight for your age, height and frame. Exercise and a healthy diet, like the Mediterranean Diet, is a great place to start.
3. Control your cholesterol
Somewhat related to your diet, is the cholesterol level in your blood; although current studies have shown that genetics play a large role. Many men have high cholesterol and are not aware of it, leading to higher risks of having a cardiac event, like a heart attack.
The goal is to have lower bad cholesterol (LDL) and raise good cholesterol (HDL).
Even those with an entire ancestry with high cholesterol can do their part to try and defy genetics. To raise your level of good cholesterol (HDL), start a 30-minute exercise routine that you'll enjoy doing at least three times every week. To lower your bad cholesterol (LDL) level, begin eating a healthy diet and maintaining a healthy weight for your age, height, and frame.
4. Stay in shape
Regular exercise paired with a good diet can help you maintain your health in more ways than we could list here. Luckily, Shepherd says you don’t have to spend hours in the “grunt” section of the gym to reap the benefits. Instead, you should develop a weekly cross-circuit program that’s easy for you to maintain and includes:
•Aerobic/Cardio: Three days a week, complete 30 minutes of low-impact cardio (elliptical, bike, swim). Get your heart rate up to the optimal 130 beats per minute, and try to keep it there throughout the workout.
•Muscle Strength: Develop a weightlifting circuit that strengthens all of your large muscle groups. Focus on using low weights and doing a lot of reps. Do this circuit three times a week.
•Stretching: Stay limber by stretching after every workout. Find stretches that stretch your hips, shoulders and back. Shepherd recommends learning some Pilates stretches and using them as regularly as possible.
5. Stress less and exercise your brain
Good brain health is a major factor in maintaining your total health. Shepherd says, “Brains are like biceps. Use them or lose them.”
What men do to keep their brains healthy varies from man to man. For instance, some men never worry, while others are constantly stressed. The main tip Shepherd offers is to, “get enough sleep, and use your vacation days. Make the time to do things you enjoy. Go fishing or take a trip.” And, if you are dealing with a problem you can’t seem to solve on your own, find a therapist or counselor who can help talk you through it.
If you’re retired or live alone, don’t stop learning. Keep your brain active by maintaining your current hobbies and consider taking up something brand new. It’s never too late.
To schedule an appointment with a primary care provider for your yearly exam, click here.
Learn more about Primary Care at UT Health San Antonio.
