It’s just a fact of life. We all grow older and experience the myriad trials that accompany aging. However, research has enlightened us as to the healthy practices that support men and women during these changes. We all know the obvious and generalized diet and exercise recommendations, but what specific habits support each sex?

Brain Health

Mental health, physical health, genetics, medications, and many other lifestyle factors can affect brain health. This is not just about memory. Brain health also refers to how well you think, learn, control movements, respond to emotions, and interpret your senses.

Men: High blood pressure has been shown to decrease cognitive ability in aging people and men are at a higher risk of increased blood pressure. Talk to your health care provider about diet, exercise, and/or medication regimens that may help. 

Stay connected and ask for help. One in ten men experience depression and many go untreated. Depression not only affects your quality of life, but can also reduce cognitive function and has even been linked to dementia. 

Women: In addition to every day emotional stress, hormonal changes can affect how women’s brains age. Women are at increased risk for Alzheimer’s disease and make up more than two thirds of all cases. Aerobic exercise, stress management, and good sleep habits can decrease your risk. It’s also helpful to focus on a nutrient dense and varied diet rich in antioxidants and plant-based estrogens. This could include berries, fish, seeds, and even coffee!

More on sleep and brain health: https://healthymen.org/sleep-is-not-a-luxury-is-tylenol-ok-for-expectant-mothers-mens-mental-health/

Sexual Health

Some reports show that men hit their sexual peak in their late teens, while women don’t peak until their 30s.  Either way, aging adults may run into difficulties with sexual performance. 

Men: The big question is, How do you avoid erectile dysfunction? We know how important weight management, exercise, and diet are, but did you know your medication might be to blame? You may be treating another illness and experiencing an unfortunate side-effect. Talk with your health care provider about your options. Sleep apnea may cause ED, so treating your sleep disorder could improve your sexual health. Finally, steroids fill your body with synthetic hormones that for some can negatively impact your sex life, particularly in later years. When you stop using steroids your body may not be able to continue making testosterone naturally, which could increase your risk of developing erectile dysfunction.

Women: Since there’s no FDA-approved medication available for post-menopausal women to treat sexual dysfunction, prevention and learning approaches to recognizing it and managing it are critical. For some targeted exercises such as pelvic floor exercises such as Kegels, (a.k.a. The Squeeze) can support the muscles responsible for female pleasure. Also, don’t be afraid to introduce helpers like pillows for support, lubrication for dryness, or toys that make things less work and more fun. Keep communicating your needs as they change over the years!

More on ED and cardio health: https://healthymen.org/neurodiversity-mens-health-monitoring/

Physical Health

Although women have a longer lifespan (on average six years longer than men in the US) they tend to be weaker and have worse health at the end of life. Meanwhile, men are 40% more likely than females to die of cardiovascular disease. So, what activity is best?

Men: While weight training is important to maintain muscle mass for joint and bone health, now is the time for a well-rounded routine. Regular low-impact cardio has been shown to significantly decrease the risk of heart disease. Stretching and mobility training helps to prevent injury and maintain functional independence for aging adults. Above all, the most important exercise is consistency! Find activities you and your family enjoy and don’t be afraid to explore something new. 

Women: Women tend to have lower muscle mass and higher rates of osteoporosis. The two are related! Weight training and mobility practices help maintain metabolism, reduce fall risks, improve cognition, slow bone loss, decrease joint pain, and improve overall quality of life. It’s never too late to start resistance training and reclaim your strength for a long and active life.

More on flexibility and injury prevention: https://healthymen.org/a-journey-through-surgery-stretching-and-flexibility/

Age is just a number! It’s never too late to implement new habits or reach out for support. Aging adults deserve the freedom of a happy, healthy, and fulfilling life. 

Sources:

 https://www.nia.nih.gov/health/brain-health/cognitive-health-and-older-adults

 https://www.cdc.gov/high-blood-pressure/data-research/facts-stats/index.html

 https://adaa.org/find-help/by-demographics/mens-mental-health

 https://weillcornell.org/news/how-women-can-maintain-a-healthy-brain

https://www.medicinenet.com/what_ages_are_women_and_men_at_their_sexual_peak/article.htm

 https://www.webmd.com/erectile-dysfunction/ss/slideshow-ways-to-avoid-erectile-dysfunction

 https://www.mayoclinicproceedings.org/article/S0025-6196(20)31127-7/fulltext

 https://www.webmd.com/healthy-aging/sex-after-50

 https://pmc.ncbi.nlm.nih.gov/articles/PMC8118651/

https://www.everydayhealth.com/weight-loss/the-best-workouts-for-men-over-50/#:~:text=Arciero%20says%20that%20men%20over%2050%20should,boost%20your%20fitness%20level%20as%20you%20age

 https://www.uhhospitals.org/blog/articles/2024/04/the-unique-benefits-of-strength-training-for-women