Tips to Improve Men's Health

1. Pay attention to how you fuel your body. Having a waistline that measures larger than 40 inches can increase obesity related diseases. Avoided packaged and processed foods that are often full of sugar, salt, unhealthy fats, artificial additives, and calories. Instead gravitate in the direction of fresh fruits and vegetables, whole-grain products (brown rice and whole-grain breads), fiber-rich foods (beans and leafy greens), lean cuts of meat and poultry (skinless chicken breast and lean ground beef), and fish (salmon). These foods provide natural antioxidants that lower your risk of disease.

Vitamins: You can get vitamins from the foods you eat. Check out this Eat Your ABC’s handout. You might also benefit from taking a daily vitamin. Ask your doctor about the potential benefits and risks of adding a multivitamin to your daily routine.

2. Exercise is medicine! Physical activity is so important for your mental and physical health. The Physical Activity Guidelines for an adult are:

• 150 minutes/week of moderate intensity
• 75 minutes/week of high intensity
• Strength training: 2 or more days/week involving all major muscle groups
• At all cost, avoid inactivity!

3. Break unhealthy habits! Smoking is one of the worst things you can do for your health. Secondhand smoke is also very dangerous. Nearly 7,300 nonsmoking Americans die from lung cancer caused by secondhand smoke every year, reports the Centers for Disease Control and Prevention. Smoking and secondhand smoke exposure can lead to health conditions, such as chronic obstructive pulmonary disease (COPD), emphysema, and heart disease. 802 Quits is a wonderful smoking cessation resource for Vermonters! Other health-damaging behaviors include excessive alcohol consumption. If you consume alcohol, do so in moderation. For example, men should consume no more than two drinks per day, or the equivalent of 24 ounces of beer, 10 ounces of wine, or 3 ounces of spirits.

4. Protect yourself! According to the American Academy of Dermatology, men over the age of 50 are at a heightened risk of developing Melanoma (one of the deadliest types of skin cancer). Caucasian men are at the highest risk. To lower your risk of developing melanoma, take steps to protect yourself from harmful ultraviolet (UV) radiation from the sun. When you’re outside protect yourself by spending time in the shade, wearing appropriate clothing, and applying sunscreen SPF 30 or higher (make sure you reapply every 2 hours, even more frequently if you are swimming or sweating).

5. Get your exams! After skin cancer, prostate cancer is the most common cancer diagnosis among American men, reports the American Cancer Society. If you have trouble urinating, develop pain when you urinate, or notice blood in your urine, it may be a sign of prostate problems.  Along with prostate exams, colonoscopy exams are very important! Colon cancer is the second leading cause of cancer death in the United States, reports the National Cancer Institute. It’s important to begin screening for colorectal cancer starting around age 50. Your doctor can use a colonoscopy to check for cancerous growths in your colon. Have the conversation with your doctor regarding the age appropriate exams you need.


View the June Newsletter on Men's Health!