Health Tips for Men

Health eReport

Ten health tips for men

1. Get regular preventive care screenings. Preventive care exams can help you keep tabs on your overall health, catch potential health issues early and establish a relationship with your health care provider. For men, recommended care may include colorectal cancer screenings, blood pressure and cholesterol screenings or prostate exams. Talk to your doctor about recommended preventive screenings.

2. Stay active and vary your exercise. Aim for at least two and a half hours of moderate-intensity activity each week. Walking, running, swimming, dancing – whatever you choose. It will strengthen your muscles, prevent illness, and improve your mood.

3. Get to bed on time. Insufficient sleep can wreak havoc on both your physical and mental well-being. Adults need 7-8 hours of sleep each night.

4. Improve your diet. A diet rich in fruits and vegetables is an excellent way to support good health, ensure your body functions at maximum capacity, and help prevent diseases like cancer, heart disease, obesity and type 2 diabetes. Filling up on low calorie fruits and veggies can also help you avoid overindulging in more calorie-dense foods. Fill half your plate with healthy fruits and vegetables. Frozen or canned vegetables and fruits are still nutritious but may contain added sugar and salt; read the labels.

5. Care for your heart. Heart disease is the number one killer of men in the United States. Keep your heart healthy by eating right, exercising, and maintaining a healthy weight – and have regular blood pressure and cholesterol screenings. Heart disease can go undetected because it often does not show any symptoms. Regular screenings offer the best chance of catching heart disease early, before it leads to a heart attack, stroke, or other serious medical conditions.

6. Reduce stress and mind your mental health. Prolonged elevated stress levels can lead to heart disease, digestive problems and depression. People under stress may be tempted into unhealthy behaviors to relieve their tension. Becoming mindful of your stress level and identifying coping strategies is essential to keeping your health in balance. Try practicing deep breathing or meditation, spending time in nature, making time to have fun with friends and family, or keeping a daily journal to help you unwind.

7. Drink water. Water lubricates your joints, helps eliminate bodily waste, keeps your cells and tissues nourished and protected, and helps regulate your body temperature. Drinking an adequate amount of water every day is important for keeping your body and brain functioning at peak performance. The amount of water you need will vary based on your level of physical activity, your size, the local weather and your personal health condition. Some of your daily hydration can come from other beverages or food, but the best way to ensure you stay adequately hydrated is by making water your go-to beverage.

8. Limit alcohol. Drinking too much can cause serious damage to your overall health. The CDC defines moderate drinking as up to two drinks per day for men. Here’s a guide for how much alcohol is considered one drink:

• 12 ounces of 5% ABV beer
• 8 ounces of 7% ABV malt liquor
• 5 ounces of 12% ABV wine
• 1.5 ounces of 80-proof liquor

9. Consider regular testicular self-exams (TSE). A TSE is quick and easy, and may help detect testicular cancer at an early stage. Some doctors recommend that self-exams be performed once a month. If you find a lump or nodule, or if you have any concerns about your self-examination, contact your doctor immediately.

10. Be social. Not only can our friends bring us happiness and emotional support, research has shown they can help keep our minds sharp. Consider setting aside a particular day and time each week to call a friend. Some people find it beneficial to schedule time on their calendar, just as they would a meeting or appointment. A personal visit is even better than a phone call. Find time to meet for coffee or lunch once a month, or get the kids or grandkids together for a weekend play date.