On average, men tend to have a shorter life expectancy than women—a phenomenon known as the “male–female mortality gap.” Some contributing factors, such as genetics, are not modifiable (yet), but many others are. By adopting specific strategies that address diet, exercise, mental health, intimacy, and dietary supplementation, men can support their overall well-being and possibly increase their chances of living longer.

The Gender Mortality Gap

Many factors are thought to contribute to men’s shorter lifespan, including genetic and hormonal differences, risk-taking behaviors, occupational hazards, a lack of health-seeking behaviors, and social and cultural differences. Heart disease is the leading cause of death in American men and women, but men tend to develop it earlier. Men also have distinct health challenges that are not experienced by women, such as prostate cancer. Mental health is another critical factor influencing the disparity in life expectancy between genders. With this understanding of the unique risks men face concerning longevity, what can be done to counter some of those risks?

Eat Your Way to Longevity

There isn’t a “right” diet for everyone, but there are methods of eating that confer protective effects, particularly to the cardiovascular system. Incorporating a well-balanced diet with all food groups is an important overall strategy. The USDA’s MyPlate (Figure) is a useful baseline guide for creating balanced meals. In addition, variety should be a constant goal. Eating the same foods on repeat heightens your risk of nutrient insufficiencies, while eating a wide variety of foods helps ensure more comprehensive nutrient intake. Make your plate colorful, and try adding one new fruit or vegetable to your grocery list every week.

Nearly 60% of the American diet is comprised of ultra-processed foods, which typically have many added ingredients (e.g., sugar, salt, fat, artificial colors, preservatives) and provide less nutritional value than more wholesome foods. According to a study in the British Medical Journal, people eating four servings per day of ultra-processed foods have a 62% increased risk of all-cause mortality (death due to any cause) compared with those consuming less than two servings per day. It’s critical to begin choosing more natural, wholesome foods.

Superfoods are nutrient-dense foods that confer exceptional health benefits. Because of their support of cardiovascular and prostate health, great choices for men include walnuts, almonds, Brazil nuts, avocados, olive oil, fatty fish, pumpkin seeds, tomatoes, spinach, green tea, and organic berries.

Flex Your Muscles

Did you know that physical activity may reduce many major mortality risk factors, including heart disease, stroke, and some forms of cancer? According to the Journal of Aging Research, all-cause mortality decreased by up to 35% in physically active individuals compared with inactive individuals. There are many ways that exercise impacts longevity and quality of life, including:

• Strengthening the heart, promoting circulation, and reducing blood pressure
• Reducing the risk of obesity and associated diseases
• Keeping bones and muscles strong, which helps prevent falls and fractures and is important for maintaining mobility
• Reducing stress and risk of depression, anxiety, and cognitive decline
• Providing opportunities for social interaction, which is a key factor in longevity
• Boosting immunity and increases resilience to infection and illness
• Improving sleep quality
• Increasing likelihood of other healthy habits, such as eating well and avoiding smoking and excessive alcohol consumption

The US Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines for Americans recommends that adults do at least 150 to 300 minutes a week of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity aerobic exercise. They also suggest muscle-strengthening activities of moderate or higher intensity, targeting all major muscle groups, for at least two or more days per week.

Incorporating things you enjoy, such as sports (e.g., pickleball, basketball, soccer), dancing, or walking, along with more formal types of exercise, like weightlifting or Ashtanga yoga, can provide a well-rounded weekly exercise routine. Remember to check with your doctor before starting a new exercise program; this is particularly important if you haven't exercised for a long time or have chronic health problems.

Mind Matters

Like women, men suffer from depression, anxiety, and mental illness but statistically in smaller numbers ; however, men are less likely to seek professional help. The Anxiety & Depression Association of America states, “Nearly 1 in 10 men experience depression or anxiety, but less than half will receive treatment, and more than 4 times as many men as women die by suicide every year.”

Self-care is not only critical for maintaining mental health, but it’s also an important aspect of successful treatment if you have a mental illness. For many men, managing stress is one of the most important aspects of self-care for mental health. Techniques to reduce stress are often the same as those recommended for overall mental wellness. Such techniques may include:

• Exercising frequently and regularly
• Eating healthy
• Practicing relaxation through breathing exercises, meditation, and restorative yoga
• Getting high-quality sleep
• Prioritizing your to-do list
• Practicing gratitude

Sometimes self-care alone isn’t enough, and seeking professional support becomes necessary. Many men are challenged to take that step because of societal or cultural stigmas or difficulty expressing emotions. Isadora Guggenheim, ND, FNP, RN, MS, CNS, of Second Nature Naturopathic Care, has this mental health advice for her male patients:

“Emotions are like farts—better out than in. Don’t feel obligated to follow the societal male guidelines ; you have the right to be who you are while being respectful of others. Learn to say ’no‘ at least twice a day. Be purposeful with your innate skills and not what society [says] you should be doing.”

Get Intimate

Intimacy is defined as an interpersonal relationship involving physical and/or emotional closeness. It may be sexual or non-sexual. Either way, research suggests that intimacy is beneficial to male longevity.

A study published in the British Medical Journal found that mortality risk was 50% lower in the participants with high sexual activity (twice a week or more) than in those with low sexual activity (less than monthly). In a study of married men, stopping sexual intercourse early was linked to a higher mortality risk. Other research says that frequent sex may lower the risk of prostate cancer. Male sexual activity can positively impact longevity by reducing stress, improving sleep, promoting cardiovascular health, fostering emotional well-being, and keeping the prostate healthy.

Healthy, supportive, and loving partnerships appear to have the most positive impact on longevity and well-being, and a good sex life can add to that. Not all individuals choose to be in sexually intimate relationships, and that’s entirely valid. Other social connections, such as close friendships and community involvement, also play vital roles in supporting longevity.

The Power of Supplements

Dietary supplements can support longevity by addressing specific nutrient deficiencies, supporting bodily functions, and protecting against certain health conditions. Some dietary supplements address specific health concerns that are more prevalent in men, including the following.

Omega-3 fatty acids are important polyunsaturated fats that perform many critical functions in our bodies, and 68% of US adults are falling short of recommended intakes. An analysis of studies published in Nature concluded that each 1% increase in plasma omega-3 fatty acids was linked with a 20% decreased risk in all-cause mortality. Omega-3s are widely recommended to support cardiovascular health, and with heart disease being the leading cause of death in men each year, it’s no wonder that omega-3 supplements top the list for men.

Our bodies are constantly under assault by free radicals—unstable, reactive molecules that damage cells, tissues, and organs, including the blood vessels and prostate. Resveratrol, glutathione, and alpha-lipoic acid are antioxidant compounds that help keep free radicals in balance and protect our bodies from their damaging effects—a critical aspect of healthy aging. A study published in the Turkish Journal of Urology demonstrated that free radicals decreased male sex hormone levels and disturbed the delicate hormonal balance responsible for regulating male reproductive functions.

Lycopene, a carotenoid from tomatoes, accumulates in the prostate gland and is associated with healthy prostate cells. Zinc is essential for maintaining prostate health and function, and older adults are susceptible to deficiency. Herbs, including saw palmetto and Pygeum africanum, have been studied for symptomatic relief in men with benign prostatic hyperplasia.

Prostate Health

One in nine men will be diagnosed with prostate cancer during his lifetime. Regular checkups and recommended screenings are an integral part of early detection. Many of the guidelines and recommendations discussed in this article will help keep the prostate healthy and are in line with typical recommendations, which include:

• Incorporating a healthy diet with lots of fruits and vegetables, good fats, and superfoods
• Eating less red meat
• Maintaining a healthy weight
• Getting regular exercise
• Managing stress
• Staying sexually active
• Stopping smoking and drinking less alcohol
• Staying hydrated
• Considering dietary supplements specific to prostate health

By adopting a holistic approach to health that includes regular check-ups and preventive healthcare measures, men can significantly enhance their chances of living longer. Remember, small changes can have a profound impact on overall health, and it's never too late to start prioritizing a longer, healthier life.