For many of us, unless we feel pain, discomfort, or we fear that a physical issue might keep us from doing the things we need to do, we take good health for granted.
Studies show this tendency is especially common among men. In fact, it’s been reported that one-third of men haven’t been to the doctor in over one year. It seems that a man will schedule an annual car checkup sooner than he’ll book one with a health care provider.
Though the consequences of skipping your yearly checkup may seem far away — especially if you’re feeling fine — feeling healthy today doesn’t give you a free pass to ignore what’s going on in your body.
Many risk factors for long-term chronic diseases, such as heart disease and diabetes, can be silent for years before they cause any recognizable symptoms. High cholesterol, elevated blood pressure and abnormal blood sugar are all typically asymptomatic before you recognize the need for medical attention. By the time you seek help, more drastic measures may be needed to prevent the disease from advancing further.
Statistics show that, in general, men die at higher rates than women from the leading causes of death, including heart disease, cancer and diabetes. Often, men won’t alter their habits until something serious has occurred, even when there are preventable steps that can be taken to circumvent or even reverse some of these diseases. But it’s not just a doctor’s appointment that will ensure a clean bill of health. A balanced diet and regular exercise matter too.
Whether you have medical issues brewing or you’re a perfect specimen, prevention is key to helping you look and feel your best — and potentially increase longevity. So get your engine going and take your health into your own hands for Men’s Health Month (and beyond) with these 10 steps:
1. Schedule your annual physical.
Be sure to have your doctor check your blood glucose and hemoglobin A1c to prevent or monitor diabetes. You should also ask for a lipid profile and a check on your blood pressure to review your risks for heart disease.
2. Consider getting a prostate exam if you’re over the age of 40.
Recommendations vary on when men should begin screening for prostate cancer, if at all. But it’s important to consider both your risks for the disease and the risks of screening. Talk to your doctor to make an informed decision. If caught early, prostate cancer has one of the best remission rates of any type of cancer.
3. Find a form of exercise you love.
Whether it’s playing tennis doubles with your wife, squash with your buddies, hitting the gym before or after work, or walking your dog, finding an activity you genuinely enjoy will enhance your commitment to fitness and help squelch stress.
4. Push for plant proteins.
Try to make at least one day a week a time when veggies take center stage on your plate and animal proteins play a supporting role. Red meat especially contains harmful saturated fat, which has been shown to increase the risk of heart disease and colon cancer. Plant proteins like nuts have been shown to reduce cholesterol levels.
5. Shoot for a solid eight hours of sleep each night.
Quality sleep is often hard to come by, so find a routine that allows you to catch more z’s by turning off screens at least a half-hour before getting shut-eye. That means on some nights, you may need to postpone hearing the results of the big game until the morning news.
6. Hold off on that second or third pint of beer or glass of wine.
Moderate alcohol intake has been linked to heart health-promoting effects, but limit consumption to no more than two drinks per day for men and one a day for women. Despite what you may think, a nightcap can actually interfere with quality sleep, even if it helps you fall asleep faster.
7. Fuel up on fiber.
Fruits, vegetables and whole grains are all loaded with fiber, which can help prevent various cancers, reduce cholesterol and provide a moving experience!
8. Find a happy and healthy weight.
If you’ve been holding on to an extra 10 pounds for the last few years, use this month to clean up your diet by focusing on vegetables, fruits, whole grains, lean sources of protein and healthy fats. The best way to shed weight is to trim portions. Try cutting down how much you eat instead of cutting out the foods you generally choose.
9. Choose wholesome snacks .
Men often rely on three square meals to get them through the day, while women tend to like to incorporate snacks between meals. Try packing an apple with almond butter or a 200-calorie nut and fruit bar. A balanced nosh combining protein and carbs can prevent overeating at meal time and keep fatigue and irritability at bay.
10. Go wild for water.
Staying hydrated can help you better identify hunger, keep energy levels elevated and help muscles function optimally. Aim for about 64 ounces of water per day, particularly when you’re exercising, the climate is hot or when alcohol and caffeine are on the menu. All can be dehydrating.
Men’s Health Month aims to heighten awareness of preventable health problems and encourage early detection and treatment of diseases in men and boys. Not a man? Encourage the ones in your life to think long-term when making health-related decisions. Let’s hope this month’s messages spread to the rest of the year.
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