Take Charge of Your Health Today, Men

There are notable differences in the health of men compared to women.  The average lifespan for men is about five years less, and there’s been a gradual increase in this gap. Men are also twice as likely to die of a heart attack and significantly more likely to die of cancer. Men are also less likely to undergo treatment for mental health conditions, becoming four times more likely than women to commit suicide. 

Women tend to prioritize their health by taking proactive measures.  Men make about half as many doctor appointments for preventive care and screenings. That’s why Men’s Health Month is observed nationally every June. It serves as a great opportunity for men to reevaluate their wellbeing and regain control of their health. 

Here are some simple ways men can improve their wellbeing:  

Take charge of your health. 
In my experience and observation over many years of practice I have noticed a pattern: men tend to ignore their symptoms or down-play them.  They tend to wait too long to get help, and this ends up hurting them.  They fear that admitting their medical issues will be seen as weakness.  This is a big barrier that women do not face and part of why they have better health outcomes. 

In our modern American society, there is a stigma towards men that being vulnerable is weak.  Men are expected to be strong.  Many men have a deep fear that if they are seen as vulnerable that they will lose their value as a man or become undesirable as a partner.  The truth is: hiding from your problems and ignoring them is weakness.  A healthier mindset is this: Allowing yourself to be vulnerable and seeking medical advice for your problems is a sign of strength.  It takes courage.  It is masculine.  Be proactive and not reactive.  If you want to be there for your family, then take responsibility for yourself and your health and don’t passively wait for someone else to do it for you.  

Eat well. 
Eating a variety of healthy foods will help ensure that you’re getting the nutrients your body needs, including vitamins, minerals, fiber, and lean protein. Use vegetables and fruits as your primary sources for vitamins, minerals and fiber, and focus on lean proteins like chicken, turkey, fish, Greek yogurt, beans and lentils. Limit foods and drinks high in calories, sugar, salt, fat and alcohol, and concentrate on foods that provide good nutrition and a large number of vitamins.    

Prostate health matters.  
Prostate cancer is the most diagnosed cancer in American men. Screen for prostate cancer with at least a PSA blood test from ages 45-70 without risk factors (no family history/Caucasian men). Men at increased risk of prostate cancer (1st degree relative with history of prostate cancer, African American men) should start at age 40. 

PSA screening improves prostate cancer survival.  It allows for early detection and treatment while the cancer is curable. 

Exercise often. 
Physical activity is one of the most effective ways you can improve or maintain good physical and mental health. Regular exercise can help you achieve a healthy weight; reduce your risk of heart disease, type 2 diabetes and some cancers; increase your bone and muscle strength; and improve your mood while decreasing feelings of stress and anxiety. Exercise can come in many forms, so find what works best for you. Be sure to talk to your provider before you start a new exercise routine. 

Get plenty of rest. When your body gets the sleep it needs, your immune system recharges and prepares to fight seasonal illnesses. Quality sleep can also help with weight management, improved mood, and even increased productivity. Staying up late and going without enough sleep can contribute to common heart health problems, like high blood pressure and heart attacks. 

Lower your stress.  Statistics show that men have more difficulty managing stress. This could be because women find more support in their social networks and tend to confide in them, while men can tend to avoid discussions around mental health. Stress itself has also been linked to elevated blood pressure and high body weight, so it’s critically important to prioritize stress-relieving activities and exercises. 

 There’s no better time to start improving your health and wellness.