Men’s Health – Checklist for Staying Healthy
June 5, 2023
When compared to women, men tend to be more likely to smoke, drink, engage in risky behavior and put off medical care. Besides cardiovascular issues which are more prevalent in men, some health concerns are male-specific, namely issues related to testosterone levels and the prostate gland. Fortunately, there are things you can do today to help manage these in the future.
In this Healthy Insight:
Men are notoriously lax when it comes to their health, but it only takes a few simple steps to get on the right track. Start by adding one or two of these tips and go from there.
What Makes Men’s Health Important?
Many men have a “wait and see” attitude when it comes to their health. As we recognize Men’s Health, it’s time to take charge of your health, starting with scheduling and keeping annual doctor visits. And when you’re there, be sure to get answers to the following questions:
- Which tests do I need?
- Men over 45 should have a complete physical, colon screening and make sure the numbers for blood pressure, cholesterol, weight, and prostate are within the normal range.
- How often do I need them?
- Annually for most tests unless otherwise specified by your physician.
- How common are prostate and testosterone issues?
- It’s very common for men over 50 to experience typical “male” issues with their prostate and testosterone levels. This risk increases with age, so it’s important to keep close tabs on key indicators and follow your doctor’s advice.
- What can I do to stay fit and healthy?
- Eat in moderation, make good lifestyle choices, and aim for 30 minutes of exercise at least three times a week.
Men’s workouts don’t need to be at the gym! It can be something as simple as taking more steps per day and the benefits are HUGE. Not only does exercise help manage weight, it also supports heart health and blood pressure levels, which are especially important for men. Other benefits include sexual performance and improved self-esteem. Since exercise releases endorphins, the feel-good hormone, mood is elevated. Exercising is a must!
It’s important to get at least 7-8 hours every night in order to recharge your mind and body and that starts with establishing good sleep hygiene. Here are some do’s and don’ts to help.
✔ Establish a consistent bedtime routine such as listening to relaxing music or reading a book.
✔ Keep your bedroom quiet, cool and pleasant.
✔ Turn off digital devices at least an hour before bedtime.
✔ Eat a big meal before bedtime.
✔ Drink caffeine in the afternoon or have a nightcap before bedtime.
✔ Nap during the day.
Make Prevention a Top Priority
Be sure to get regular health screenings per your doctor’s recommendation and monitor your blood pressure, cholesterol and blood sugar levels. Prostate exams are recommended after age 50 (or as directed by your healthcare provider) and a baseline colonoscopy at age 45.
Over time, stress can take a toll on your physical and mental well-being. Find healthy ways to relax and de-stress that doesn’t include alcohol or smoking. This is where again exercise can help. It eases stress and tires you out for a good night’s sleep. Some individuals benefit from keeping a gratitude journal or simply listing their worries on a piece of paper and tossing it in the trash.
Eat Plenty of Fiber
Men should eat about 40 grams of fiber a day. Swap in whole grains and add more fruits and veggies. The best sources of fiber include: beans, broccoli, avocadoes, apples, berries and dried fruit which can be stored in your desk for a quick work snack.
Adding a few of these simple tips can significantly help improve men’s health. For more ways to stay healthy, click the link to browse our best formulas!