6 Warning Signs Men Should Never Ignore
Author: Dr. Kolin Durrant, Integrative Care Director, Doctor of Acupuncture & Chinese Medicine
Men’s health often takes a back seat to busy schedules, careers, and family responsibilities. Many men delay routine checkups or dismiss symptoms, hoping they will resolve on their own. However, ignoring certain health warning signs can increase the risk of chronic disease and significantly impact longevity.
Recognizing these early signs and acting upon them is essential for sustaining long-term health and wellness.
Why Men’s Health Routines Become Even More Important in Your 50s
By the age of 50, many men begin to notice shifts in energy, strength, sleep quality, and recovery time. Declining testosterone levels and changes in hormone signaling contribute to these experiences. According to the National Institute on Aging, muscle mass decreases by approximately 3 to 8 percent per decade beginning after age 30, with accelerated decline after 50 (National Institute on Aging – Exercise and Physical Activity). Without targeted interventions, this process may affect strength, mobility, and overall independence.
Establishing a comprehensive health routine during this phase of life is essential not only for maintaining physical performance but also for reducing the risk of disease, improving mental clarity, and supporting emotional resilience.
Essential Elements of a Men’s Health Routine in Your 50s
1. Prioritize Strength Training for Longevity
Resistance training is one of the most effective tools for counteracting age-related muscle loss. Research shows that it improves bone density, balance, and cardiovascular outcomes. Even a consistent schedule of two or three sessions each week provides substantial benefits for men’s health (Harvard Health – Strength Training: Adding Years to Life and Life to Years).
Tips for building a strength routine:
Focus on foundational movements such as squats, lunges, pushups, and deadlifts
Incorporate resistance bands or free weights to encourage progressive loading
Prioritize proper form and mobility to reduce injury risk
2. Incorporate Cardiovascular Exercise
Heart disease remains the leading cause of death among men in the United States. Engaging in aerobic activity supports heart function, lowers blood pressure, and enhances endurance. The general recommendation is 150 minutes of moderate aerobic exercise each week. This can include brisk walking, cycling, or swimming.
3. Support Hormonal Health Naturally
Testosterone levels naturally decline with age, influencing energy, mood, muscle mass, and libido. Although testosterone replacement therapy is an option for some, foundational lifestyle strategies play a major role in supporting hormone balance.
Natural strategies include:
Prioritizing adequate, deep, and consistent sleep
Engaging in regular physical activity
Managing chronic stress
Maintaining a healthy body composition
4. Eat for Energy, Strength, and Cardiovascular Health
In your 50s, your body’s nutritional needs evolve. A nutrient-dense diet becomes increasingly important for supporting cardiovascular health, reducing inflammation, and maintaining cognitive function.
Nutrition tips for men over 50:
Consume lean proteins such as fish, poultry, or legumes to preserve muscle
Increase fiber intake through vegetables, fruits, and whole grains
Include omega-3 fatty acids from salmon, flaxseeds, or walnuts
Minimize processed foods and added sugars to reduce metabolic stress
5. Monitor and Manage Stress
Chronic stress contributes to blood pressure elevation, sleep disruption, mood instability, and inflammation. Incorporating daily stress-reduction practices can help mitigate these risks and support long-term wellness.
Helpful practices include:
Breathwork
Meditation
Acupuncture
Mindfulness-based movement
6. Prioritize Sleep Quality
Sleep challenges often increase for men in their 50s. Poor sleep impacts hormone regulation, immune function, and recovery. Establishing a consistent sleep routine supports energy and resilience.
Sleep hygiene tips:
Aim for seven to eight hours of uninterrupted sleep each night
Maintain a consistent bedtime and wake time
Reduce caffeine and alcohol intake in the evening
Limit screen exposure for one hour before bed
7. Stay Current with Health Screenings
Preventive care is one of the most effective strategies for promoting longevity. Men over 50 should work with their healthcare providers to monitor key health markers and undergo appropriate screenings.
Important tests may include:
Blood pressure and cholesterol evaluation
Colorectal cancer screening
PSA (prostate-specific antigen) testing when clinically appropriate
Fasting glucose or A1c to assess metabolic health
Bone density scans if risk factors are present
Practical Action Steps for Building a Men’s Health Routine
Establish a weekly workout schedule that includes both strength and cardiovascular activity
Plan meals to include lean protein, vegetables, and whole grains
Add stress management practices into your daily routine
Track sleep patterns and prioritize restorative sleep
Book annual wellness exams to catch changes early
Men’s Health and Longevity in San Diego
For men in San Diego, opportunities to support longevity and wellness are abundant. The city’s climate makes it easy to stay active outdoors year-round—whether through surfing, hiking, cycling, or walking along the coast. Access to fresh, nutrient-rich foods also supports a healthy diet. San Diego’s wellness community offers integrative therapies such as acupuncture, massage therapy, and mindfulness practices, which complement traditional medical care and provide holistic support for men’s health.
The Role of Holistic Healthcare in Men’s Health
Holistic healthcare goes beyond treating symptoms to address the root causes of health concerns. For men in their 50s, this approach ensures that physical health, emotional wellness, and longevity are all considered. Holistic practitioners often incorporate:
Acupuncture to reduce stress and support hormonal balance.
Massage therapy to relieve muscle tension and improve circulation.
Nutrition counseling to design personalized diets that meet age-related needs.
Movement therapy to improve flexibility and prevent injuries.
This comprehensive approach supports healthy aging and helps men maintain vitality for years to come.
Thriving in Your 50s and Beyond
A strong men’s health routine is not about rigid rules. It is about building consistent, sustainable practices that help you feel strong, focused, and resilient. By combining strength training, cardiovascular activity, balanced nutrition, stress reduction, and routine medical care, you create the foundation for longevity and vibrant health.
San Diego’s natural resources and holistic healthcare offerings make it an ideal place to build these habits with the support of expert practitioners.
Take the Next Step with Saffron & Sage
At Saffron & Sage, we empower men to take control of their health with a comprehensive and integrative care model. Whether you are navigating midlife transitions or proactively supporting longevity, our team provides therapies tailored to your unique needs.
We offer acupuncture, massage therapy, nutrition counseling, and breath-based stress reduction, all designed to help you feel grounded, energized, and aligned.
Call us today at 619-933-2340 to schedule your consultation and start building a men’s health routine that works for your 50s and beyond.
Learn more about our holistic healthcare services atSaffron & Sage.