June is National Men’s Health Month, a national observance used to raise awareness about preventable health problems and encourage early detection and treatment of diseases, including cancer, heart disease and depression. According to the Centers for Disease Control and Prevention (CDC), on average, men in the United States die five years earlier than women, and men are more likely to have heart disease, stroke and diabetes.
This month is all about encouraging men to take better care of themselves by eating right, exercising, protecting their mental health and working to prevent disease. Here are six simple ways for men to observe national Men’s Health Month and make physical and mental health a priority.
- Visit your doctor.
Studies show men are less likely to visit a doctor, but staying on top of your health and wellness is key to living a long, healthy life. Make an appointment with your primary care physician (PCP). A PCP can help with screenings for prostate and colorectal cancer, diabetes, heart disease and blood pressure. Your doctor can also help monitor your weight and cholesterol levels and recommend lifestyle changes, medications or other treatments to help with any ailments. Make an appointment and take charge of your health and wellness today.
- Watch what you eat.
Men’s Health Month is a great opportunity to start eating healthier. Eating better can be as easy as swapping unhealthy foods for healthier options. Packaged and processed foods are often full of sugar, salt, unhealthy fats, artificial additives and calories. For example, instead of a bowl of ice cream for dessert, try a bowl of non-fat Greek yogurt topped with fresh fruit. Limit the junk and eat a wide variety of fresh fruits and veggies, whole grains, fiber-rich foods and lean proteins. Once you begin making changes consistently, they will eventually add up to regular healthy habits.
- Get moving.
Heart disease is the leading cause of death among American men. Regular exercise is one of the best ways to prevent heart disease and improve or maintain your overall physical and mental health. It’s best to get 30 minutes of aerobic activity five days per week. Aerobic activity includes walking, jogging, swimming, basketball, tennis or biking—anything that raises your heart rate. It’s also important to get at least two sessions of muscle-strengthening activities like weightlifting or yoga each week to build and maintain strength. Exercise goes a long way in improving both mental and physical health.
- Break unhealthy habits.
Most everyone has a habit they wish they could break, but certain habits can be extremely risky and negatively affect your health. Smoking is one of the worst things for your health. Smoking and secondhand smoke exposure can cause chronic obstructive pulmonary disease (COPD), emphysema, heart disease and other health conditions and can increase your risk for cancer. Other unhealthy habits include excessive alcohol consumption and recreational or habitual drug use. Excessive drinking can lead to liver disease, cirrhosis and dependence, so consume in moderation. Recreational drug use can lead to serious health consequences no matter how much you do drugs. If you need help quitting smoking, drinking or drugs, you are not alone. Your doctor can help develop a plan to quit and may recommend medication, therapy or other treatments.
- Protect your skin.
According to the American Academy of Dermatology, one in five Americans will get skin cancer, and men over the age of 50 are at an even higher risk. While skin cancer is by far the most common type of cancer, it is also one of the easiest to prevent. Protect yourself from the sun’s harmful rays by
• avoiding the sun during peak hours (from 10:00 AM to 4:00 PM)
• wearing a hat and sunglasses,
• applying SPF 30 or greater sunscreen to all exposed skin. If you are concerned about your skin, see your doctor or dermatologist as soon as possible.
- Mind your mental health.
One key to a happy and healthy life is effectively managing stress and protecting your mental health. Many activities and healthy habits that are good for your body are also good for your mind. Get outside and play some golf, practice deep breathing and meditation, go for a walk, get a massage or take an extra-long nap. Self-care and stress management look different for everyone, but the idea is to do something each day that makes you happy. If you or someone you know is in crisis or thinking about suicide, get help right away.• Call the National Suicide Prevention Lifeline at 1-800-273-8255.
• Text (HELLO) to the Crisis Text Line at 741741.Both services are free and available 24 hours a day, seven days a week, and all calls are confidential.
Improving and maintaining your health will enable you to enjoy an active and robust lifestyle. Take charge of your health today and enjoy the benefits for many years to come!
This material was prepared by Mountain-Pacific Quality Health, a Medicare Quality Innovation Network-Quality Improvement Organization (QIN-QIO), under contract with the Centers for Medicare & Medicaid Services (CMS), an agency of the U.S. Department of Health and Human Services (HHS). Views expressed in this material do not necessarily reflect the official views or policy of CMS or HHS, and any reference to a specific product or entity herein does not constitute endorsement of that product or entity by CMS or HHS. 12SOW-MPQHF-MT-CC-06/22-32
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