Tips for Men – Follow This Advice for Good Health Later in Life

Americans are living longer than ever, but American men still aren’t living as long as American women. The average life expectancy for men in the U.S. is now roughly 75 years. For women, it’s more than 80.

Exactly why men are shorter-lived than women isn’t entirely clear. Even in infancy, boys run a higher risk of dying than girls, and researchers aren’t sure why. Research, however, does suggest that a leading reason for the longevity gap between men and women is that men don’t take care of themselves as well as women do.

Surveys have found, for example, that women are much more likely to have a regular healthcare provider, and to see him or her within the course of the year, than men are. Men are also more likely to engage in risky behaviors — like smoking and drinking heavily — than women. By taking better care of themselves, experts agree, men can boost their odds of living healthier, longer lives.

Here are some tips for older men who want to maximize their chances at longevity.

• See your healthcare provider regularly. Even if you feel perfectly healthy, you should see your provider at least once a year for a checkup.

• Call or see your healthcare provider when you’re feeling sick. Surveys find that men are less likely than women to see a healthcare provider when they’re not feeling well. In one survey, 40{06cf2b9696b159f874511d23dbc893eb1ac83014175ed30550cfff22781411e5} of men said that, if sick, they would delay seeking medical care for a few days. Seventeen percent said they would wait at least a week. Prompt medical care can make a big difference — sometimes, the difference between life and death. Don’t wait.

• Take medications, vitamins, and supplements only as directed. When you visit your provider, bring either all of the pills you take, or a complete
list of these, noting the doses you take and how often you take them. Include medicines, vitamins, herbs, and supplements (even those you buy in the store without a prescription).

Why? Because the longer you live, and the more medicines you take, the more likely you are to experience some side effects, even from medicines bought over the counter at the pharmacy. Your provider should check all of your pills to make sure they’re safe for you to take, and that they don’t interact in harmful ways. Always check with your provider or your pharmacist before taking any new medicines of any kind. Take all medicines as directed, and tell your provider right away if a medication or other pill seems to be causing any problems or side effects.

• Get your shots. Check with your healthcare provider to make sure you’re getting:

– A flu shot every year in September or October before the flu season starts;

– The shingles (herpes zoster) vaccine once when 60 or older;

– A pneumonia vaccination once after age 65 (your healthcare provider may suggest that you also get booster pneumonia shots every six or seven years); and

– A combination tetanus/diphtheria booster shot every 10 years.

• Use sunscreen. Aging skin is more susceptible to sun damage, which boosts the risk of skin cancer. Use sunscreen year-round, and, for added protection, wear a wide-brimmed hat.

• Lower your risk of falls and fractures. Be sure to get plenty of bone-healthy calcium and vitamin D daily. Aim for 1500 mg of calcium daily. Talk to your healthcare provider about how much vitamin D you need. Research suggests that many older adults aren’t getting enough of this nutrient, which plays many key roles in keeping you healthy.

Also, do weight-bearing, bone-building exercises such as walking and jogging. Weightlifting and other strength-training exercises are also good for your bones. If you’ve fallen in the past, ask your healthcare provider about local exercise programs that include strength training as well as balance, flexibility, and stretching exercises.

• Don’t smoke, and quit if you do. Tell your healthcare provider if you smoke; he or she can help you stop. For additional help, call (800) QUIT-NOW or visit www.healthfinder.gov and click on “smoking.” It’s never too late to quit.

• Eat right. In later life, you still need to eat healthy foods, though you need fewer calories. The USDA’s updated MyPyramid for Older Adults, found at mypyramid.gov, and your healthcare provider can help you choose a healthier diet. You can also get a personal nutrition plan at the USDA website.

• Exercise your brain. Join a book or discussion club. Sign up for a class at the local library, senior center, or community college (some offer free classes or older adults). Do word puzzles, number puzzles, jigsaw puzzles — whatever interests you. Make sure you challenge your brain
by trying new things, and playing against the clock rather than just repeating the same exercises over and over again. Go to games.aarp.org for free games of all kinds, to play alone or with others.

• Drink only in moderation. Check with your healthcare provider to make sure that drinking alcohol — in light to moderate amounts — is all right for you. For men, moderate drinking means no more than two alcoholic drinks daily. One drink equals 12 ounces of beer, 5 ounces of wine, or 1½ ounces of hard liquor.

• Spend time with others. Spending time and doing things with other people, of all ages, can help keep you mentally, physically, and emotionally fit. It can also give your brain a boost and lift your mood. So volunteer, or join community or other groups and get involved in activities you enjoy.

Get checked out. Screening, or checking, for early signs of certain health problems can help diagnose them early. Ask your healthcare provider for a schedule of screenings you should follow.

This article was written by the American Geriatrics Society Foundation for Health in Aging.