Best Health Lifestyle for Men

Experts agree that a healthy lifestyle is an investment in a long life. It’s not just about the number of years. It’s also about enjoying robust elder years without significant medical problems. You may well wonder, what good is that if the quality of life in the last five or more years sucks?

There’s a common saying, “Getting old is not for sissies.” As body parts begin breaking down, daily life can become inconvenient, embarrassing, even painful. While your genes foreshadow your end-of-life processes, we now know that lifestyle choices can change how they work. A powerful example is a study led by Dr. Dean Ornish that specifically pertains to men. The team tested a lifestyle program for men who had early stage, low-risk prostate cancer. Did you know that 1 out of every 8 men is expected to have prostate cancer in his lifetime? As the Ornish study showed, a man’s lifestyle can defy that data.

A man’s healthiest lifestyle can change his genes

In the early 1990’s, Dr. Ornish was best known for his books on preventing heart disease. Then, at the start of the new millennium, he and his research team focused on men’s health and longevity. They theorized that lifestyle changes could affect the behavior of prostate cancer genes. They recruited 30 men who had biopsy-proven prostate cancer that was diagnosed as early and nonaggressive. All were on Active Surveillance to avoid the possible urinary and sexual side effects of treatment as long as possible.

The Ornish team designed a 3-month study protocol with five key components: 1) a plant-based diet of fruits, vegetables, legumes, soy products, whole grains; 2) 30 minutes of walking daily; 3) an hour per day of stress management techniques like yoga, mindfulness, guided imagery etc.; 4) a weekly support group; and 5) specific supplements like fish oil and vitamin C.

The study goal was to track changes in 500 genes linked with prostate cancer. For purposes of genomic analysis, each man had a needle biopsy at the start of the study, and again at the end of three months. The start and finish biopsy results were compared, and the results were published in 2008. Gene expression had changed in only three months, with no other medical intervention! Simply put, genes that promoted tumor activity were switched off, while genes that discouraged tumor activity were switched on. This was a triumph in showing that a man can improve not only his cardiovascular destiny but also the health of his manly prostate!

But wait, there’s more. Five years later, Ornish’s team did a follow-up study with 25 men from the 2008 study. This time, they used blood samples to measure telomere length. Telomeres are protective caps at the ends of our chromosomes, similar to the plastic tips on shoelaces that prevent fraying. Each time a cell divides, these telomeres become slightly shorter because DNA replication cannot copy the tail end of a chromosome. As we age, these cell divisions cause telomeres to shorten until it becomes critical, so cells stop dividing properly or die. Thus, telomere shortening is a hallmark of aging, contributing to tissue deterioration and disease.

So, for the follow-up study, they compared the telomere length of the 25 men from their previous baseline with their length five years later. These were also compared with 10 controls who had not been part of the earlier study (no lifestyle changes). The 2013 published report showed that even after five years, the men in the original study had longer telomere length compared with controls! Those lucky men had unknowingly gained a longer, healthier future.

Longer, healthier life when you take charge of your genes

A man’s healthiest lifestyle is one that includes plant-forward eating, moderate exercise, daily mindfulness/relaxation practice to reduce stress, positive relationships with family and friends, and supplements (in consultation with your doctor who knows you). Just thinking about it feels good!

Not only does this promote heart health and cancer prevention, it preserves the length of your telomeres to reduce aging-related deterioration. As an added investment, commit to regular doctor check-ups that include PSA blood tests to screen for prostate cancer. Many men avoid this annual test, but studies show that early detection of prostate cancer saves lives, and there are now less invasive focal treatments to destroy the tumor without compromising urinary and sexual function. Early diagnosis is the key to qualifying for such treatments!

Whether or not you ever get prostate cancer, embrace the Ornish approach to healthy life. It’s good for your heart, and helps prevent cancer recurrence by changing your genes. Here’s to a long and happy life for all men!