Mental health in men
In brief
Section titled “In brief”- A quarter of men experience significant stress, anxiety or depressive symptoms
- Men between 35 and 65 have the highest risk
- Mental complaints in men often reflect early metabolic disruption
- The metabolic-mental link explains why lifestyle is so effective
- Five fundamentals: sleep, stress, exercise, nutrition and supplements
Prevalence
Section titled “Prevalence”Mental health problems in men are common but often remain unspoken.
| Data | Figure |
|---|---|
| Men with significant stress/anxiety/depression | ~25% during working life |
| Highest risk age group | 35-65 years |
| Help-seeking behavior | Often late |
| Suicide rates | Higher than in women |
Why men are vulnerable
Section titled “Why men are vulnerable”Physiological factors
Section titled “Physiological factors”Men show a stronger sensitivity to:
- Sleep deprivation
- Stress
- Development of insulin resistance
Behavioral patterns
Section titled “Behavioral patterns”| Pattern | Consequence |
|---|---|
| Overwork | Chronic exhaustion |
| Emotional suppression | Accumulation of stress |
| Delaying help | Late diagnosis |
| Ignoring signals | Progression of complaints |
Social expectations
Section titled “Social expectations”Societal pressure reinforces the idea that men should remain strong and independent, which hinders help-seeking behavior.
How mental dysregulation manifests
Section titled “How mental dysregulation manifests”Common symptoms in men:
| Signal | Explanation |
|---|---|
| Irritability | Getting irritated more easily |
| Poor sleep | Difficulty falling or staying asleep |
| Reduced concentration | Difficulty focusing |
| Fatigue | Despite sufficient rest |
| Withdrawal behavior | Social isolation |
| Increased alcohol use | As coping mechanism |
| Lower libido | Reduced sexual interest |
| Increase in abdominal fat | Visceral fat |
The metabolic-mental link
Section titled “The metabolic-mental link”Metabolic dysregulation directly affects brain function:
| Mechanism | Effect on brain |
|---|---|
| Insulin resistance | Limits the brain’s energy supply |
| Fluctuating blood sugars | Destabilizes mood and focus |
| Visceral fat | Raises inflammatory factors that affect neurotransmission |
| Chronic stress | Raises cortisol, lowers testosterone |
Role of Therapeutic Carbohydrate Restriction (TCR)
Section titled “Role of Therapeutic Carbohydrate Restriction (TCR)”TCR can break the metabolic-mental link through:
- Glucose stabilization
- Insulin lowering
- Inflammation reduction
- Support of ketone-driven brain energy
Five lifestyle fundamentals for recovery
Section titled “Five lifestyle fundamentals for recovery”1. Sleep
Section titled “1. Sleep”Sufficient sleep is essential for mental stability. Poor sleep raises cortisol, reduces insulin sensitivity and disrupts mood and focus.
| Advice | Why |
|---|---|
| Fixed sleep-wake rhythm | Regulates circadian rhythm |
| No screens last hour | Reduces blue light |
| Simple evening ritual | Warm shower, calm breathing |
2. Stress and nervous system recovery
Section titled “2. Stress and nervous system recovery”Chronic sympathetic activation causes exhaustion and reduced resilience. Elevated cortisol promotes abdominal fat and inflammation.
| Technique | Application |
|---|---|
| Slow breathing | 4 seconds in, 6 seconds out |
| Short walk | After stressful moments |
| Silence or journaling | A moment daily |
3. Exercise
Section titled “3. Exercise”Exercise improves mood, testosterone, cognition and metabolic flexibility.
| Type | Frequency |
|---|---|
| Steps | 7,000-10,000 per day |
| Strength training | 2-3 times per week |
| Walk after meals | Short walk |
4. Nutrition and TCR
Section titled “4. Nutrition and TCR”Nutrition directly affects brain chemistry. Carbohydrate-rich food causes energy and mood fluctuations.
| Advice | Explanation |
|---|---|
| Base on proteins | Meat, eggs, fish, dairy |
| Avoid refined carbohydrates | Bread, pasta, sugar |
| 2-3 meals per day | No snacks |
TCR stabilizes insulin, reduces inflammation and supports stable ketone energy for the brain.
5. Supplements
Section titled “5. Supplements”Additional support for mental and metabolic resilience:
| Supplement | Dosage | Function |
|---|---|---|
| Magnesium bisglycinate | 200-400 mg/day | Nervous system, sleep |
| Omega-3 (EPA-rich) | 1-2 g/day | Anti-inflammatory, brain function |
| Vitamin D3 with K2 | 2000-4000 IU/day | Mood, immune system |
| Creatine monohydrate | 3-5 g/day | Brain energy, muscle strength |
| Electrolytes | During TCR | Prevents deficiencies |
Summary
Section titled “Summary”Veelgestelde vragen
Why are men vulnerable to mental problems?
Men show a stronger physiological sensitivity to sleep deprivation and stress, develop insulin resistance earlier and often ignore early signals. Behavioral patterns such as overwork, emotional suppression and delaying help-seeking lead to chronic overload.
How does mental dysregulation manifest in men?
Common symptoms are irritability, poor sleep, reduced concentration, fatigue, withdrawal behavior, increased alcohol use, lower libido and increase in abdominal fat. These patterns often reflect early metabolic disruption.
What is the metabolic-mental link?
Metabolic dysregulation directly affects brain function. Insulin resistance limits the brain's energy supply, fluctuating blood sugars destabilize mood and focus, and visceral fat raises inflammatory factors that affect neurotransmission.
Which lifestyle factors help with recovery?
Five fundamentals: sufficient sleep with fixed rhythm, stress reduction through breathing and movement, 7,000-10,000 steps plus strength training, protein-rich diet with carbohydrate restriction (TCR), and targeted supplements such as magnesium, omega-3 and vitamin D.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.