In North America, a man can expect to live to between 75 and 78 years of age, depending on where he lives. For women, life expectancy hovers between about 80 and 83 years of age. Though you can’t control your biological sex, men can take steps to prevent some of the major causes of death as they age.
This article explains common conditions that cause death in older men and how you can reduce your risk of dying from these diseases.
What you can do to prevent it:
Quit smoking: Tobacco use is associated with a higher risk of heart disease. Eat heart-healthy foods: Choose foods associated with a Mediterranean-style diet, such as fresh fruits, vegetables, whole grains, nuts, fish, and other foods that are high in fiber and low in saturated and trans fats. Get regular aerobic exercise: Boost your heart rate with 30 minutes of exercise five times a week. Maintain a healthy weight: If you are overweight, talk with your doctor about how to safely reach your goal weight. Monitor cholesterol levels: Keeping these within a healthy range lowers your risk for a heart attack.
What you can do to prevent it:
Avoid air pollution where possible and exposure to chemicals at work and at home. Be physically active. Don’t smoke, and avoid secondhand smoke from others who do. Eat a healthy diet, including fruits, vegetables, fiber, and fish, while reducing fats and meat. Keep up with screening tests for early detection of colorectal and prostate cancers. Limit alcohol use to one to two drinks per day; high consumption has been linked to a higher incidence of colon and lung cancer. Wear sunscreen and have any skin changes checked by your healthcare provider.
Smoking cigarettes, cigars, pipes, or marijuana will increase your chances of respiratory problems. In fact, smoking makes you 12 times more likely to die of COPD compared to a man who’s never smoked.
Other kinds of airborne pollution, like radon, asbestos, and car exhaust, can also contribute to respiratory disease.
What you can do to prevent it:
Don’t smoke. Avoid secondhand smoke. Avoid other airborne pollutants including dust and chemical fumes.
High blood pressure greatly increases your chances of having a stroke. High cholesterol and diabetes can also put you at risk.
What you can do to prevent it:
Have your blood pressure checked: Treating high blood pressure lowers the risk for stroke and heart disease. Drink only in moderation: Some research shows that a little red wine or alcohol could protect against a stroke, but overdoing it is definitely dangerous. If you smoke, quit. Keep diabetes under control: Follow your treatment plan to manage blood sugar. Reduce your salt intake: This will help lower high blood pressure. Exercise regularly: This will help you lose unwanted weight and control blood pressure to prevent a stroke.
Much more common is type 2 diabetes, in which the body doesn’t respond well to insulin. This causes glucose to build up in your blood instead of being used as energy. High glucose levels are damaging to the body.
Many men do not know they have diabetes until they experience symptoms, like vision loss and erectile dysfunction. Type 2 diabetes can be prevented, or at least delayed.
What you can do to prevent it:
Eat a healthy plant-based diet: Enjoy fresh fruits and vegetables, whole grains, and fish, but avoid added sugars, fats, and salt. Check your family history: Diabetes runs in families. Finding out if your parents or siblings had it and what their experiences were like may help you manage your condition. Exercise to maintain a healthy weight: Diet is one part of staying healthy. Being active is another.
Summary
Keeping your body strong and healthy will help protect you against diseases that often affect men as they age. Exercise and a proper diet are two of the best defenses you have against heart disease, high blood pressure, stroke, and diabetes. Quitting smoking and avoiding environmental toxins are vital to reduce your risk of cancer and respiratory diseases.
It’s never too late to make these lifestyle changes. They’ll prove to be priceless for not just living longer, but enjoying a better quality of life in your golden years.
