Fact: Men don’t take as good care of their health as women do. The narrative is changing, though. And we’re here to help. Men, listen up. Here are our top 10 health tips for men.
According to a study by the Cleveland Clinic, approximately 60% of men avoid going to the doctor unless they’re seriously ill. Another 37% stated that they do not always share all information when they do concede to visit a doctor.
It may be bordering on stereotyping, but doctors suggest this is primarily a fear of appearing vulnerable. Most men also think that, if ignored long enough, the issue will disappear by itself.
The consequences of this can be dire for men’s health. Many early signs of more serious conditions can be missed, leading to difficulties later on, for example, pre-diabetes signs.
If you’re one of those men, we have some great advice on how to stay on top of your health. Here are our 10 health tips for men.
Tips on Mental and Physical Health for Men
Taking care of your physical and mental health is essential. It can make you feel better, help you avoid illnesses and injuries, and improve your overall quality of life. Take control of your well-being by following these health tips for men.
1. Visit Your Doctor Regularly
While men are more likely to engage in high-risk behavior, they receive less advice than women about changing risk factors during checkups. Keeping up with your health can be challenging, especially if you try to be mindful.
The good news is that there are many ways to help you track your health and keep up with changes. Here are two health checks you should be aware of:
Cholesterol Checks: Men should be screened for high blood cholesterol at least once a year, starting at age 35. If you have a family history of high cholesterol or are overweight, it’s recommended that you get tested earlier—around age 20.
Cholesterol is a waxy substance in your blood and is essential for producing hormones, vitamin D, and bile acids. It is also used by your body to make cell membranes and other components of cells. However, when too much cholesterol builds up in your bloodstream, it can lead to plaque buildup in your arteries, leading to heart disease and stroke.
Diabetes Screenings: Men at increased risk for diabetes because of family history, hypertension or obesity should talk to their doctor about being screened sooner than age 45.
In addition to the risks that come with diabetes (including heart disease, stroke and kidney failure), men with diabetes are more likely to have erectile dysfunction and other sexual problems than men who don’t have the disease.
If you’re experiencing any libido issues, you must talk to your doctor as soon as possible to get treatment and prevent further complications.
2. Monitor Your Diet and Nutrition
A startlingly high percentage (40.3%) of men aged 20 to 39 are obese. Obesity is a serious threat to your health and can lead to many other diseases, including heart disease, diabetes and cancer. The best way to prevent obesity is by eating a healthy diet that includes plenty of fruits and vegetables.
You should also avoid overeating fast food, which is high in fat and calories.
3. Analyze Your Mental Health Regularly
Men are more likely to develop mental health disorders than women by 0.2%. Your mental health can impact your physical health. If you aren’t feeling well mentally, it can be challenging to make healthy choices. You may also have difficulty sleeping, feel stressed and anxious, or have low self-esteem.
For example, if you’re feeling depressed and anxious about your job, it can be hard to focus on how to eat right and exercise. You may not have the energy or motivation to put forth the effort.
Reflect on these three questions on a regular basis:
- Am I feeling depressed, anxious or stressed? If so, what’s causing it? Identifying stressors in your environment—such as work and family obligations, can help you manage stress. Let’s say you have a new boss who’s tough to please, it may be helpful to talk about it with a friend or colleague.
- How do I feel about my job, relationship with my spouse/partner or friends? If you have a bad relationship with your spouse or partner, it may be time to consider couples counseling. If you’re depressed or anxious, speak with a mental health professional.
- Do I have enough energy to get through the day? If you feel tired or sluggish, you may need more sleep, a change in diet, more exercise or a combination of these.
4. Stay Hydrated
Like older women, men carry less water in their bodies. As such, men are more likely to become dehydrated. Start every day with a glass of water. It helps to keep your body functioning correctly and can help prevent headaches, fatigue and constipation.
Drink plenty of water throughout the day (about 1/2 ounce for every pound you weigh). The following tips can help you stay hydrated:
- Set a goal of drinking eight glasses of water each day
- Drink one glass of water before your first meal and another with your dinner. Then, drink at least four more glasses throughout the day.
- For every glass of water you drink, try to consume one piece of fruit or one serving of vegetables. This will help assure that your body is getting the necessary vitamins and minerals to function correctly.
- If you are dieting or trying to lose weight, be sure not to drink diet sodas or sugar-free drinks that contain artificial sweeteners.
5. Take Your Vitamins
You may consider taking a multivitamin if you aren’t getting enough vitamins and minerals from your diet. Look for one that contains the daily recommended levels of all essential vitamins and minerals for men.
Some of the best vitamins to take include:
Vitamin A: Vitamin A helps maintain healthy vision and skin, aids in producing red blood cells and supports your immune system. Vitamin A is found in dark green vegetables such as spinach, broccoli and kale; yellow fruits like cantaloupe and apricots; orange vegetables like carrots; and orange fruits like mangoes.
B Vitamins: There are eight B vitamins that your body needs. The most common vitamin deficiencies are linked to a lack of these vitamins, especially B12 and folate (also known as folic acid). B vitamins help your body produce energy from the food you eat and maintain healthy skin, hair and nails. They also support your nervous system, brain function and metabolism.
Vitamin C: Vitamin C is an antioxidant that helps your body fight free radicals and unstable oxygen molecules that can damage healthy cells. Free radicals come from the air you breathe, sunlight and cigarette smoke. They also occur naturally in your body when you exercise strenuously or are exposed to cold temperatures (such as going outside without a coat).
Vitamin D: Vitamin D helps your body absorb calcium, which is essential for healthy bones. It also reduces inflammation in the body and supports immune system function.
Vitamin E: Vitamin E helps your cells resist damage from free radicals and protects against cell death. It also supports your immune system and helps protect you against cardiovascular disease. Vitamin E is found in sunflower seeds, almonds and spinach.
6. Go on a Wellness Retreat for Men
There are many ways that you can boost your testosterone levels naturally. One way is to go on a wellness retreat designed for men that offers experiences such as meditation, yoga, massages and other relaxing activities.
These types of retreats will help you relax mentally and physically, reducing stress levels in your life and lowering cortisol levels in your body.
Stress is terrible for your health, and it can also cause your testosterone levels to drop. If you have a stressful job, it’s crucial to find ways to relieve your stress so that it doesn’t negatively impact your health.
Taking a vacation is one way to reduce the amount of stress in your life, but there are other things that you can do as well. If you don’t have time for a vacation, try exploring new activities or hobbies in your free time.
7. Reduce Negativity in Your Environment
One of the best ways to reduce stress is to eliminate the negative things in your life. If work is bothersome, try to find a new job that will be less stressful. If people are giving you grief about something that happened in the past, don’t let it affect your life.
Men typically have a more challenging time opening up about their mental health. As such, they often deal with negativity. And instead of doing something to fix the problem, they often file it away, which could cultivate unhappiness.
A positive outlook on life can help you live longer and healthier than those constantly stressed out. If you have a family member or friend who is always negative, try to spend less time with them.
8. Get Some Cardio
Regular cardio increases blood flow in your body. More blood being pumped into your body means more oxygen, which improves the function of your brain and other body organs.
Increased oxygen levels also minimize breathlessness and fatigue you are likely to experience doing everyday activities if you are not active.
Also, men who do not exercise are often at risk of developing cardiovascular disease and diabetes.
9. Ensure Your Workouts Are Varied
If you always do the same workout, your body will get accustomed to it. You must vary the exercises and ensure they are a mix of aerobic exercise, muscle training and stretching—all appropriate for your age group.
Aerobic exercise is any activity that raises your heart rate and gets your body moving. It can be anything from jogging to swimming to dancing. The key is that it gets your heart working harder than usual.
Muscle training involves lifting weights or doing resistance training such as push-ups or pull-ups. This exercise strengthens your muscles and bones and helps prevent injuries later in life.
Stretching helps keep you flexible, which makes it easier to move around and do things throughout the day without pain or stiffness. You can stretch before or after an aerobic workout or do it at home every day.
10. Stay in Shape for Frisky Encounters
Sexual performance often manifests in a man’s overall health and is an essential indicator of his well-being. A man in shape will be able to keep up with his partner and perform for her in bed, giving her the best possible experience.
It is also no secret that men are more likely to have sexual encounters when they are in shape. When you look good and feel good about yourself, you tend to attract those around you, including potential partners.
The Importance of Men’s Health
When it comes to your health, nothing is more important than taking care of yourself. You wouldn’t leave your car in the garage for years without driving it, so why let your body fall into disrepair? Take these 10 health tips for men and put them into action today!
About the author: Sam Cotto created Natural Health Planner because of his passion for clean living. Natural Health Planner is a space where people who are not in the know can get hard-hitting, fact-based information on how to improve their lives with even simple changes in diet. He has seen amazing results when people modify their lifestyle. Armed with the right information, optimal health is easy!
*This post is not intended to be a substitute for professional advice, diagnosis or treatment. Always seek the advice of a health professional or other qualified health provider with any questions you may have regarding your condition.