Natural Health for Men – The 60 + Years (Part 1)

Men today are living longer. Compared to 50 years ago, the average healthy male could have an extra 25 years to look forward to. With more life to enjoy, it’s important to try to improve and maintain good health and wellbeing.

Poor health and illness are not an inevitable fact of the ageing process. With a little self awareness, knowledge and a few subtle lifestyle changes, your health can be improved and future problems possibly prevented.

Watch your weight
Weight becomes harder to shift as we age, so the key is moderation in all things. Integrate exercise such as walking and gardening into your daily routine to burn off excess calories. Eat a healthy diet with smaller portions.

Exercise
Exercise is not only important to burn off excess calories, but also for emotional, mental and physical wellbeing. When we exercise, the heart rate increases and there is a healthy supply of oxygen rich blood for cells, tissues and organs. Carbon dioxide, waste and toxins are excreted more easily via the lymphatic, urinary and digestive systems and through the skin when we sweat.

Exercise initiates the release of endorphins into the blood circulation. These ‘feel good’ chemicals create a feeling of euphoria and are naturally pain relieving. After a short time of exercising regularly, you will see improvement in energy levels, general health and joint mobility. The quality of your sleep and mental health will also improve.

It’s important to choose an exercise that you enjoy, are comfortable doing and won’t over exert or injure yourself. Practice short sessions regularly (2-3 times a week) and gradually increase this if you are comfortable and feeling well. Golf, walking in nature, swimming, yoga and tai chi are all excellent forms of exercise that are not too strenuous and will improve posture and regulate breathing.

Eat a healthy diet … most of the time!
A healthy diet is essential if you want to look and feel good. Getting the correct combination of essential vitamins and minerals each day will improve your immunity; increase your energy levels and sense of wellbeing. You should seek advice before changing your diet if you are ill or being treated for a medical problem.

Aim to cut out/reduce saturated fats and red meats. Increase your intake of good fats such as plant oils (olive, rapeseed, etc), unprocessed nuts (Brazils, hazelnuts, etc), chicken, oily fish, whole grains, pulses, legumes, pulses, fruits, vegetables and fresh herbs. Drink plenty of spring water and herbal teas and less caffeinated drinks. Alcohol in moderation can be good for the heart, so the occasional glass of red wine is fine.

Although your diet is important, it’s okay to enjoy the occasional food from the ‘forbidden’ list (unless otherwise advised by your medical practitioner). Depriving oneself of the occasional cake or chocolate bar can be equally detrimental to mental health. All things in moderation!

Manage stress levels
Stress is a normal part of life; it motivates us and makes life interesting. It only becomes problematic when there is no outlet for it and it becomes overwhelming and unmanageable. Research has shown that the cause of almost 80% of hospitalised cases can be directly attributed to stress.

Unfortunately, many men feel unable to talk about stress and how it affects them. Not being able to deal with, or manage stress can result in problems such as anxiety, depression, low self esteem, heart and circulatory problems. Learning to manage stress daily will improve health and create a positive outlook.

For 20 minutes each day, spend quiet time alone to read or meditate. Meditation can be as simple as lighting a candle and gazing at the flame, or imagining you are in a lovely, peaceful place like a beach or woodland. Add a few drops of sandalwood or mandarin essential oils to a bowl of hot water and gently inhale the aroma. Therapies such as massage, aromatherapy, reiki and hypnotherapy are beneficial for stress related problems.

Learn to relax and breathe correctly. Breathe deeply and naturally from your abdomen, not short and shallow from the chest. This ensures an adequate supply of oxygen to cells and relieves anxiety and panic attacks.

Develop good communication by talking more to your partner, friends and colleagues. Deal with things calmly and try not to react in anger. Socialise and enjoy yourself on a regular basis.

Be body aware
Knowing and understanding yourself and your body is vital if you are serious about preventing future health problems. Examine yourself regularly and be aware of any changes in your body shape, habits or normal functions. Look for unusual lumps, bumps or changes in moles. See your doctor immediately if you are concerned and return if the symptoms are persistent or prolonged. Ensure you know about all the available tests and checkups that are available through the NHS and go for them.

Bones and joints
Daily exercise and stretching will help maintain flexibility and suppleness in joints and muscles. Regular massage treatments are excellent for muscular and joint problems and can help with stiffness and pain.

Supplement your diet with calcium rich foods. Low fat dairy products such as skimmed milk, yoghurt and cottage cheese are low in fat, but high in essential calcium. Increase your intake of oily fish and consider taking cod liver oil, glucosamine and chondroitin supplements for healthy joint maintenance. Drink nettle tea regularly. Packed full of essential minerals and iron, this tea is good for joints and general health maintenance.

Muscular Aches and Pains
Over exertion from working, poor posture, gardening or arthritis can result in tight, aching muscles. A warm aromatherapy bath is an excellent way to relax and relieve general aches and pains.

Add 2 drops each of ginger, black pepper and lavender essential oils to 10ml of full fat milk. Disperse under the warm running water and enjoy.

Healthy heart and circulatory system
Heart and circulatory problems can result from poor diet, obesity and lack of exercise, or can be genetic. Left unchecked, these can develop into serious health problems and result in heart attacks and strokes. However, there are many ways to help prevent future problems. Always seek medical advice if you are concerned, or have a diagnosed problem, before adopting any of the following.
 
Keep cholesterol levels under check
Consuming too many saturated fats can increase the level of bad cholesterol in the blood and increase the risk of constriction of the arteries. To help prevent high cholesterol, eat a healthy diet. Decrease your intake of ‘bad’ saturated fats such as fatty meats, butter, hard cheese, lard, cakes and biscuits, and replace with unsaturated ‘good’ fats such as olive and rapeseed oil, oily fish (salmon, mackerel, etc), avocados and nuts (not processed or salted). Garlic is good for the heart and circulation. Eat fresh cloves or take a supplement daily (use as directed by manufacturer).

Preventing high blood pressure
In the UK, about half of people over 65 have high blood pressure. High blood pressure is one of several ‘risk factors’ that can increase your chance of developing heart disease, a stroke and other serious conditions. Causes of high blood pressure can be genetic, medical, related to lifestyle and stress. By making a few simple lifestyle changes, you can reduce the risks of developing high blood pressure, (seek advice if you are currently being treated for high blood pressure).

Eat a healthy diet (see advice above) and don’t gain too much weight. You should also try and decrease salt and caffeine intake. Cut out or decrease your alcohol intake (1 unit daily may help protect from heart disease).

If you are a smoker, it is essential to stop. Help and support is available on the NHS and through your GP. Clinical hypnotherapy and acupuncture are both beneficial therapies to help you stop smoking.

Regular Aromatherapy massage treatments can help to lower and maintain healthy blood pressure levels. You should check with your GP before receiving massage if you are being treated for high blood pressure or have a heart problem.

Foot massage can be an excellent way to reduce stress and consequently balance blood pressure. Add 2 drops each of geranium and ylang ylang essential oils to 10ml of unperfumed, natural cosmetic cream. You will need someone to massage your feet quite firmly with the blend as it doesn’t have the same effect if you do it yourself!

There are a number of organisations that offer advice, help or support on the problems covered in this article. You can find information on these below.

Article by Julie Burke for Third Age
SPA.ITEC.CThA.Cert.Ed.   
www.merrymeetcottage.weebly.com

Help & Advice:

NHS (Advice on health and available screening, services, etc)
www.nhs.uk

NHS Advice (Smoking)
www.smokefree.nhs.uk

Blood Pressure Association
www.bpassoc.org.uk

Arthritis UK
www.arthritisresearchuk.org

See also: Natural Health for Men – Part 2