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Tag: 50-plus men

  • Worried about cognitive decline as you age? Strength training can mitigate it

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    If television commercials and sales volume are any indication that people are worried about their brain health, then the answer is an unequivocal yes. It seems like you can’t watch TV for more than a few minutes without seeing an advertisement touting a vitamin or dietary supplement as a way to improve your memory and brain function.

    The brain health supplements market in the United States was valued at $3.5 billion in 2024 and is expected to nearly double by 2030, Grand View Research reports. Studies on cognitive decline support this fear and the enormous reliance of an aging population on these supplements, but new research suggests there may be an alternative. It’s a more natural way to boost your brain health, fight off the cognitive effects of aging and reap other benefits.

    Well-grounded concerns

    Concerns over cognitive decline among the aging population are well grounded in science. The journal Frontiers in Aging Neuroscience reports that aging is among the contributing factors of physiological cognitive decline, noting that “the effect of aging on cognitive functions is the largest and most consistent influence documented by extensive research.”

    Echoing these findings, the Journal of Clinical Investigation reports that cognitive decline and neurodegenerative changes are appreciable with advancing age. They say that as early as our 30s, core cognitive abilities, including processing speed, reasoning, episodic memory and spatial visualization begin to decline. The diminishment is small, yet consistent across our lifespans. With Mother Nature working against us, it’s not surprising that baby boomers, Generation X, and maybe even millennials are looking to maximize their cognitive functioning as long as possible.

    Brain Health Support

    In 2021, the AARP surveyed adults 50 and older and found that nearly 80% take a vitamin or dietary supplement and that 21% take a vitamin or dietary supplement for their brain health. It also showed that 71% wanted to maintain or improve their memory, 60% wanted to maintain or improve mental sharpness, and 12% take a supplement to delay dementia. 

    In September, I cited an earlier AARP survey that found three-quarters of adults age 40 and older are concerned about their brain health declining in the future. The National Institute on Aging is among various institutions that have reflected on the concerns about aging and brain health. It notes older adults worry about their memory and other thinking abilities. Coupled with the sales data on vitamins and supplements, these findings paint a picture of generations looking to do whatever they can to maintain their cognitive abilities. 

    The problem with supplements is found in a report from the University of Michigan that questions their effectiveness. According to the University’s Institute for Healthcare Policy & Innovation, “no major research studies support the effectiveness of supplements to enhance memory.” The experts at Michigan further indicated that studies on dementia show that few poll respondents discuss their concerns with their doctors, a potentially more effective way to apply evidence-based approaches to prevent or delay cognitive decline. Consistent with this message, new research indicates there is indeed an evidence-based alternative to keeping your brain young and doing it in a more natural way.

    More muscle leads to less fat and a younger brain

    A study of 1,164 healthy adults with an average age of 55 — roughly half men and women — based on comprehensive brain scans found that “those with high muscle mass and lower visceral fat showed significantly younger brain ages than their chronological years would predict.” 

    Visceral fat is the deep abdominal fat surrounding internal organs. It differs from the subcutaneous fat just under our skin, which is often the focus of our cosmetic attention. The findings were presented at the annual meeting of the Radiological Society of North America by Dr. Cyrus Raji, associate professor of radiology and neurology at Washington University School of Medicine in St. Louis. 

    Raji noted that “better brain health, in turn, lowers the risk for future brain diseases, such as Alzheimer’s.” In short, the researchers characterized their results as showing that more muscle and less belly fat slows brain aging, demonstrating that resistance training can be an effective neuroprotective strategy. 

    The findings are consistent with prior research showing that resistance training can support cognitive health, and further, provide an empowering, evidence-based alternative to supplements, and one which conveys other benefits.

    Putting the findings to work

    Commenting on the study’s implications for adults over 50, fitness trainer Dash Hartwell said resistance training (weight lifting 2-3 times per week) is the primary driver of muscle mass and that visceral fat “often responds relatively quickly to lifestyle intervention.” He cited dietary changes that reduce refined carbohydrates and processed foods, adequate sleep and stress management. 

    As to how best to approach resistance training, Hartwell said “the key is progressive overload: gradually increasing demands over time to continually stimulate adaption.” The goal, Harding said, is “body composition optimization.” 

    The American Cancer Society agrees. The organization says strength training can benefit men and women of all ages and suggests that two or three, 20- to 30-minute training session each week can produce significant benefits including the ability to reverse the loss of muscle mass associated with age. Other benefits include stronger bones, joint flexibility, weight control and better balance. 

    Mental health and well being has been a big part of my advocacy for men over 50. The logic is simple. If we want to maximize our quality of life and enjoy every bit of what life has to offer, we need to be both physically and mentally sharp. I won’t tell you it’s easy, but I will tell you that the fulfillment it can bring you is incredible. 

    And, let me remind you, when you get into rhythm and healthy living becomes ingrained in your life, what was once a tedious chore becomes another source of enjoyment. Our brains are at the center of our functional fitness; we need to attend to their wellbeing. 

    The best part is that this new research reinforces the point that what’s good for our mind is good for our body, and that’s a great return for the best investment you’ll ever make.

    Louis Bezich, chief of staff to the co-CEOs at Cooper University Health Care, is author of Saving Men From Themselves: 20 Proven Tactics with a New Approach to Healthy Living for Men Over 50,” and “Crack The Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men Over 50.” Read more from Louis on his website.

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    Louis Bezich

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  • Strong relationships provide the willpower needed to sustain a healthy lifestyle

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    Skepticism reigns supreme in America, and it’s been my experience that men over 50 reside on the more skeptical end of the continuum.

    It takes strong and substantial evidence to convince men to adopt new ideas, particularly when the subject is not one readily embraced — like a healthy lifestyle. That’s why I continue to highlight any new science that reinforces the relationship between health and happiness, the centerpiece of my advocacy for men’s health.

    The good news is that the studies just keep coming, with the latest documenting the impact that relationships can have on our health. In this case, the impact has an especially strong connection to men.

    The study, published Dec. 15 in the Canadian Journal of Cardiology, indicates that “social relationships, particularly the quality of intimate partnerships, play a significant role in cardiovascular outcomes and recovery.” The findings are based on researchers’ review of 12 randomized controlled trials involving 1,444 patients with heart disease and their partners. The study focuses on spouse or intimate partner relationships and shows that such relationships are especially important in predicting cardiac health, but the report also acknowledges that “all sources of positive social relationships may protect from CVD (cardiovascular disease).”

    The analysis recounts a robust body of science that supports the findings. One of the 16 studies the researchers examined determined that unmarried people — whether never married, divorced or widowed — are 40% more likely to suffer from cardiovascular disease and die from heart attacks than married people. 

    The researchers also stress the importance of “relationship quality” which they define as the “degree of warmth, affection, support and closeness.” Researchers emphasize that “it is not just the presence of such a relationship that counts, but its quality.” Going deeper, researchers describe how positive couple relationships are associated with well-controlled diabetes, lower weight or obesity, improved diet, and better blood pressure, all factors behind the development and progression of heart disease.

    Special meaning for men

    If the growing body of evidence showing the health benefits of social relationships is not enough, the Canadian study’s focus on heart disease should really strike a chord for men. 

    Why? Heart disease remains the leading cause of death in the United States, influenced by a rise in risk factors like obesity, diabetes, hypertension and physical inactivity. 

    As men age, the risk of developing heart disease rises dramatically. When men hit 50, the decline of testosterone, poor lifestyle choices, undetected disease symptoms (due to lack of check-ups) and co-morbidities like type 2 diabetes, obesity and sleep apnea can contribute to the increased risk.

    Building intimate partner relationships

    No matter your age, if you’re a guy looking to build a more intimate partner relationship, improve your health and reduce the risk of heart disease, there are plenty of ways to do so. 

    Life Coach Wayne Parker, who authored the book “Power Dads: The Ten Basic Principles Successful Fathers Use to Raise Responsible and Happy Children,” and psychiatrist Carly Snyder recommend several strategies, including creating a safe space to share feelings without fear of judgment, and engaging in meaningful and stimulating conversations that build bonds. 

    They also recommend all forms of physical touch — from hugs and cuddles to holding hands — and maintaining a healthy balance between yourself and your partner, with each partner engaging in some good self-care. Building a “Fun List” is a great way to spend time doing things that you both enjoy, too.

    Relationship therapist Jessica Lorraine suggests developing a growth mindset in which couples see difficulties as temporary and manageable, build relationship resiliency by establishing emotional and physical boundaries, practice gratitude to boost their moods and celebrate small wins to foster a sense of shared accomplishment.

    Motivation to live healthy

    The Canadian study reports that couples are more likely to engage in physical activity, adhere to their medications, quit smoking and stay smoke-free and eat less saturated fats and salt than single people.

    The analysis shows that strong and sustained intimacy provides motivation and increased willpower to carry out a healthy lifestyle. This creates the purpose that translates into the drive to develop the habits, routines and rituals to exercise, eat right, and see your doctor on a regular basis. 

    What does that lifestyle look like in real-time?

    Sticking with the theme of cardiovascular health, the American Heart Association promotes eight essential components for ideal heart and brain health, a combination of behaviors and key metrics that you’ll want to track. Here’s the breakdown:

    • Eat better with a diet that includes whole foods, lots of fruits and vegetables, lean protein, nuts, seeds, and cooking in non-tropical oils such as olive and canola.
    • Be more active by getting 2 1/2 hours of moderate physical activity or 75 minutes of vigorous physical activity per week.
    • Quit tobacco. Cigarettes are the leading cause of preventable death in the United States.
    • Get a healthy amount of sleep, about 7-9 hours each night.
    • Manage your weight. Optimal body mass index is less than 25 (there are many online calculators available). 
    • Control your cholesterol. High levels of non-HDL, or “bad,” cholesterol can lead to heart disease (your doctor can help).
    • Manage your blood sugar. High levels of blood sugar can damage your heart, kidneys, eyes and nerves (another reason to see your doctor regularly).
    • Manage your blood pressure. Keeping your blood pressure within acceptable ranges can keep you healthier longer and yet another factor your doctor will measure.

    The power of relationships

    Beyond the science, my lived experience has shown me the tremendous power of relationships. As the Canadian study points out, loving, intimate relationships can have a profound impact on your ability to live healthy. Other research suggests that relationships, like that of father-son and even grandfather-grandson, can provide a man with the meaning and purpose to stick with his diet and exercise regimen and maintain routine medical practices.

    Regardless of your emotional source (optimally multiple sources), the established value of relationships and this new Canadian study should help even the most skeptical man stop and take note. Strengthening bonds with the most important people in your life is good for the mind, body and soul. It’s a life-changing and life-saving proposition. Give it a try.

    Louis Bezich, senior vice president and chief administrative officer at Cooper University Health Care, is author of “Crack The Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men Over 50” and “Saving Men From Themselves: 20 Proven Tactics with a New Approach to Healthy Living for Men Over 50.” Read more from Louis on his website.

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  • American boys are falling behind girls at school — and that has long-term effects on their health

    American boys are falling behind girls at school — and that has long-term effects on their health

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    I’m excited. My 8-year-old grandson Luca has taken up cross country running and I’m looking forward to joining him on training runs and local 5K races. We’ve already got one booked for October. As one who didn’t discover the physical and therapeutic benefits of running until college, my vision is that Luca develops a healthy habit that he can sustain well into adulthood.

    I’m equally excited about the opportunity to be a supportive and positive voice, a thought that motivates me to keep up my own running regimen and healthy behavior. Boosting my thrill is research describing the importance of male role models for boys and the positive impact produced by loving fathers and grandfathers.

    Yet, with all this positivity, my thinking is tempered by a rapidly emerging consensus that boys today are at risk. It’s a point with implications for not only grandfathers, but fathers, uncles, stepdads, foster fathers, coaches, teachers and any man in a position to make a positive contribution to the life of a young man.

    Turns out, my personal interest in bonding with Luca in a new way comes at a time when the well-being of boys is being labeled a crisis. To me, this represents a call to action for men of all ages to do our part to help shape the future of the boys in our lives. It’s a call that can impact boys while conveying benefits to the men who get engaged.

    Defining the educational crisis boys are facing

    According to the American Institute for Boys and Men, boys are struggling at school and have fallen well behind girls in academic achievement. There is a 14% gap in school readiness between boys and girls at age 5. Boys have lower grade point averages than girls throughout their K-12 educations. Boys are less likely to take advanced-placement courses and less likely to graduate high school. Women make up the majority of students on America’s college campuses, a gap of 15% between young men and women.

    It gets worse. AIBM also notes that in the average school district, boys are almost a grade level behind girls in English language arts (there is no gap in Math), and that the risk of suicide is four times higher for boys and young men than their female peers — and has risen by 40% among younger men since 2010. The severity of this problem prompted Melinda French Gates to announce funding for AIBM earlier this year as part of a gender equality initiative to better help boys achieve as highly as girls.

    Louis Bezich LucaProvided Image/Louis Bezich

    Louis Bezich with his grandson Luca.

    Beyond educational achievement and suicide statistics, the difference between boys and girls has additional implications for a boy’s health and well-being. The American Psychological Association says that “the implications of the disparities between boys and girls are huge. Doing poorly at school is strongly associated with major challenges later in life, including addiction, mental and physical health problems, and involvement with the criminal justice system — problems that also have ripple effects on society at large.”

    A piece published in the Columbia Political Review in 2021 suggested the poor state of U.S. boys can be traced to the American educational system, which perpetuates gender norms that overlook the harm that they inflict on boys. Predominant among these stereotypes is that boys misbehave more. That has translated into a number of concerning outcomes which constitute the crisis.

    The outcomes, the article states, include a high rate of failing grades, boys comprising the majority of students labeled as learning disabled, and a dropout rate 40% more frequent than girls. All of this because boys have a propensity to misbehave and consequently are more likely to be punished and receive harsher treatment. Further complicating the gender disparity is a creativity crisis in which girls outperform boys in schools that overvalue obedience and disincentivize creativity, because social norms categorize girls as more submissive. 

    The article concludes that children are being groomed to be submissive to authority rather than developing independent thought. Further, it argues that this culture of obedience has doubled the rate of ADHD diagnosis in boys. A failure to accommodate students with behavioral problems has resulted in misdiagnosed boys placed in decelerated learning environments.

    Potential solutions to the crisis

    Richard Reeves, a scholar at the Brookings Institute, is the president of the American Institute for Boys and Men and the author of “Of Boys and Men: Why the Modern Male Is Struggling, Why It Matters, and What to Do About It.” He believes that gender gaps exist between boys and girls (and men and women) in both directions, and that efforts at gender equality should extend to boys and men. 

    Reeves believes that there are specific actions that educators can take to close the gap between boys and girls. They include “redshirting” boys by having them start school a year later than girls, recruiting more men (especially African American men) as teachers, and generally getting more men into female-dominated jobs in health, education, administration and literacy while continuing to increase women’s participation in STEM fields.

    The American Psychological Association’s Task Force on Boys in School echoes Reeves’ thoughts on redshirting and offers additional school-based initiatives to advance the wellbeing of boys including hands-on interactive instructional methods, more recess-type breaks in the day for kids to be kids, talking to boys about how they interact with friends, and developing listening and relationship building skills.

    A call to action

    I’ve given you the insights of experts on the crisis facing boys today. They are extensive and while I haven’t explored the extension of these conditions into adult males (a subject for a future column), they are equally troubling and present a completing argument to act immediately to stop the growth of these problems among boys.

    While our educational systems carry a big burden to change the culture of education that has fostered this crisis, we as parents, grandparents and male stakeholders can play a role in this equation as role models providing a positive influence and as advocates that recognize the challenges boys face and push for change.

    To bring this discussion back to the personal perspective from which it started, think about the boys in your life. Find a way, whether through sports or other activities to create a bond and see how they’re doing. Don’t assume all is OK because they say so.

    No, I’m not suggesting that you act like a drill sergeant to probe and push for a download of the child’s life. Just try to get to know them a little better and see where it takes you. It might just be the best thing you did for them — and yourself.

    Louis Bezich, senior vice president and chief administrative officer at Cooper University Health Care, is author of “Crack The Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men Over 50.” Read more from Louis on his website.

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