Working hard at the office, sending "just because" flowers, and bending over backward for our kids... We want the best for the men in our lives.
And while they may seem strong from the exterior, we must not dismiss their personal health from the inside out.
These 16 health tips for men can ensure they maintain the physical and mental strength to carry out a healthy life!
16 Men's Health Tips
Men's healthy living is a total lifestyle approach involving many factors. From finding a doctor to managing stress, use these tips to optimize physical, mental, and emotional health.
1. Find a Doctor
Visiting a physician for annual check-ups and screenings regularly is a simple and vital men's health tip. Yet, about 60 percent of them do not do so.
"I don't have a doctor" is a common reason why men put off doctor visits. However, find one by via word of mouth or searching for recommendations online. Check with insurance companies or local listings in your area as well.
2. Keep Up With Physicals and Screenings
After finding a doctor, keep up with regular physical and screenings and discuss lifestyle habits. These include diet, exercise, substance abuse, sexual history, and contraceptive use.
Blood pressure screenings should be completed bi-annually or more often if a personal or family history of heart disease. Stay in the know of type 2 diabetes risk factors, too.
Though often recommended at age 50, men should talk to their doctor about prostate specific antigen (PSA) to detect prostate cancer. Colon cancer screenings should be conducted as well.
3. Remember Dental and Vision Exams
Beyond regular physicals, vision and dental exams should also be conducted.
And unless instructed otherwise, eye exams should be done at least once every two years. Dental exams also should be completed twice a year for preventative maintenance.
4. Stay on Top of Shot Records
Speak with a doctor regarding which shots are recommended and how often they may need to be administered.
However, commonly recommended shots for men include:
• Flu shot each year
• Tetanus booster every 10 years
• Human papillomavirus (HPV) vaccine if under age 21
• Shingles and pneumococcal vaccines start at ages 60 and 65, respectively
5. Balance the Diet
Consuming a balanced diet is essential to supply the body with nutrients it needs to run at its capacity.
Balance the diet by incorporating more whole grains, fruits and veggies, lean and plant-based proteins, and healthy fat sources. Reduce products high in trans and saturated fats, sodium, and added sugars.
6. Exercise Regularly
Most health experts encourage at least 150 minutes of cardio exercises and two to three weight training sessions each week. The combo helps support overall health, including cardiovascular protection and muscle maintenance.
If feeling crunched for time, even short bouts of movement throughout the day have shown to lend great health benefits.
Nonetheless, always verify with a primary care provider before starting any sort of exercise regimen. Start small and work up to the recommendations as needed, too.
7. Consider a Multivitamin
While health experts advise obtaining nutrients from a balanced diet, a multivitamin can help fill in any nutritional gaps.
A healthcare professional can also help determine and identify a multivitamin that is safe and appropriate for individual needs. They may also recommend additional supplements such as fish oil.
8. Drink More Water
The general recommendation for daily water intake is at least 64-ounces a day or eight 8-ounce cups. What's more, the adequate intake (AI) for men is 15.5 cups (3.7 liters) of fluid each day.
Drink more water daily by using and filling large cups, using flavor enhance, and keeping it conveniently on hand. Also, aim to order and drink water over sugary soft drinks.
9. Drink Alcohol in Moderation
Though there is some evidence supporting drinking moderate amounts of alcohol grants health benefits, the keyword moderation cannot be emphasized enough.
While one to two drinks a day may be protective, excess alcohol consumption can be detrimental to health. Too much increases the risk of weight gain, liver failure, and other health consequences.
Ultimately, men are encouraged to consume no more than two drinks per day. One drink equals one 12-ounce beer, one four-ounce glass of wine, or 1 ½ ounce of 80-proof distilled spirits.
10. Drive Safe
Getting behind the wheel after a night out puts everyone on the road at danger. So, do not drive if you are to drink!
Also, drive safely by fastening seat belts, encourage all passengers to do the same, and always buckle children.
11. Stop Smoking
Smoking increases the likelihood of high blood pressure, heart disease, lung problems, cancer, and other health problems. And these are risks not only to them but to those who exposed to secondhand smoke.
So, men who smoke are extremely encouraged to stop. Giving up chewing tobacco is also recommended, as it is known to cause cancer, gum disease, tooth loss, and fertility complications.
If the men in your life do smoke or chew, talk with their doctor about ways to quit.
12. Practice Safe Sex
If sexually active, remember to practice safe sex through contraceptive use unless trying for a baby. Stay in the know with sexually transmitted diseases (STDs) as well.
The CDC recommends those between the ages 13 and 65 should be tested for STDs at least once in their lifetime. They also recommend getting with if or when changing sexual partners.
13. Catch the Zzz's
The importance of catching those nightly Zzz's should not slept on, as going without it can negatively impact overall health.
A lack of sleep has been linked to weight gain, diabetes, heart disease, memory issues, and car accidents and injury. Adult men (and women) are generally encouraged to sleep between seven to nine hours on a nightly basis.
14. Manage Stress
Some stress can drive motivation to its peak in work and other facets of life. But too much of it can deter overall health and increase the risk of weight gain, depression, anxiety, and heart disease.
That being said, manage stress by exercising, hiking, listening to music, and other stress-relieving techniques.
15. Maintain a Healthy Weight
Weight maintenance is one of the most important health tips for men. Being overweight can increase the risk of cancer, heart disease, diabetes, and other chronic diseases.
The identified health tips can promote weight maintenance. But consult with a doctor or Registered Dietitian to create an individual plan to meet personal needs and goals.
16. Stay Socially Connected
Women appear to be more social butterflies. However, men are also encouraged to crack out of their cocoon, spread their wings, and be socially connected.
In fact, and while not so surprising, a 75-year old study discovered good relationships boasts both physical and mental benefits. Strengthen social ties with family, friends, neighbors, and coworkers. Likewise get more active in the community via volunteer work at local organizations.
Best Foods for Men
BistroMD delivers some of the best foods for men right to doorsteps. The Men's Program features meals to retrain the body to sustain healthy weight loss and management.
All meals offer sufficient grams of protein and essential amino acids to combat muscle loss risks that come with age. Meals also supply monounsaturated fat, omega-3 fatty acids, and other anti-inflammatory compounds vital to health.
Meals also supply monounsaturated fat, omega-3 fatty acids, and other anti-inflammatory compounds vital to health.
Some delicious and nutritious options include:
• Cinnamon sweet potato pancakes with peach compote, which is high in fiber and flavor!
• Beef with red wine sauce and roasted vegetables (lean red meat is A-Okay in moderation)!
• Blackened tilapia with red pepper coulis, rich in omega-3 fatty acids and valuable plant nutrients.
• Wild and brown rice stuffed chicken breast, which is not so ironically stuffed with nutrients and flavor.
Balancing the plate, feeling great, and losing weight has never been easier nor convenient thanks to bistroMD!