Men's Health Month: 6 Steps to a Healthier Lifestyle
June is Men's Health Month, a time for raising awareness about the health challenges men face and encouraging them to take proactive steps towards a healthier lifestyle. Originally established to address the disparity in health outcomes between men and women, this annual observance aims to promote wellness, encourage early detection of diseases, and highlight the importance of a balanced, healthy lifestyle for men of all ages.
Although more males are born every year, by age 35, women outnumber men. This discrepancy widens as we age, with around 65% of those over age 80 being female. The science behind this chasm is clear: Men don't take care of themselves as well as women do. A recent survey showed that 60% of male respondents did not get regular health check-ups and would only see a doctor if something was "seriously wrong." Women, on the other hand, are twice as likely to get preventative healthcare. There are many reasons why men refuse to get regular check-ups, primarily a perceived lack of time or interest. It's just not a priority to most men. This apathy leads to missed opportunities for early detection and treatment for a range of conditions.
Key Health Concerns for Men
Several health issues predominantly affect men or are more severe in men. Below are some of the most common:
Heart Disease: Leading cause of death among men (and women) is heart disease. Heart disease can mostly be prevented with healthy lifestyle changes, although some genetic factors do exist. A diet low in saturated fats and high in fruits, vegetables, and whole grains along with regular physical activity, maintaining a healthy weight, and avoiding tobacco use are critical to reducing your risk.
Cancer: Prostate and colorectal cancers are among the most common cancers affecting men. Early detection through screenings such as PSA tests for prostate cancer and colonoscopies for colorectal cancer can save lives. Men over age 45 or with family history should be getting regular screenings.
Mental Health: Depression and anxiety in men is often overlooked due to stigma. It’s important for men to recognize the signs of mental health issues and seek help. Open conversations with healthcare providers, counseling, and support groups can provide much-needed assistance.
Diabetes: This condition can lead to severe complications if not managed properly. Men should monitor their blood sugar levels, maintain a healthy weight, and engage in regular physical activity. A balanced diet low in sugar and refined carbs is also crucial.
Tips for a Healthier Lifestyle
Eating Healthy: Your eating habits significantly impact your physical and mental health. You can start improving your diet immediately with small steps, like adding more fruit and vegetables daily and avoiding highly processed (salty/sugary) foods. You can also begin by moderating your alcohol and caffeine consumption and getting proper nutrients from a more diverse menu of healthy food and supplements. Start with just one healthy item swap of your normal meal and progress from there!
Get Moving: Just 30 minutes per day of physical activity has been shown to improve immunity, heart health, productivity, memory, confidence, and energy. Similarly, exercise reduces weight, depression, anxiety, and chances of chronic health conditions. This does not need to be high intensity workout and no gym required, but just enough to get the heart rate up and breathing a bit faster. Find something you like to do and experiment with different activities.
Preventive Maintenance: Regular screenings and health check-ups can catch minor problems before they become much more significant problems, especially for men over 40. Blood pressure, Cholesterol, and blood glucose levels are some initial recommendations, especially if there is a family history of heart disease, cancer, or diabetes.
Rest and Recovery: Getting enough sleep (7-9 hours for adults) is essential for optimal health and wellness. Sleep patterns have direct links to cognitive function, mood, energy, and physical health. Setting a routine sleep and wake time or avoiding screen time in bed are great first steps.
Mental Health: Mental wellness is as important as physical health. Men struggle with admitting they may need help because of pressure to be "tough" and "push through." Men are four times as likely to die by suicide and two to three times more likely to misuse drugs and alcohol than women. Practices like mindfulness, meditation, and spending time with loved ones can enhance mental well-being. Find a mental health professional to discuss how to manage your emotions.
Avoid Risky Behaviors: Men partake in more risky behaviors that can result in short and long-term consequences. Simple steps like limiting alcohol intake, avoiding tobacco/vaping, wearing seatbelts, and not engaging in risky behaviors can help you live a longer life.
Men’s Health Month is an opportunity to focus on common health problems facing men and promoting proactive steps to lead healthier, happier lives. This June, let’s encourage all men to prioritize their health and make positive changes that will benefit them for years to come.
For more information and resources on Men’s Health Month, visit Men’s Health Network. You can also visit MidlandHealth.org to find a physician for your primary healthcare and screening needs.