5 Essential Tips for Men’s Health as They Age
As men age, maintaining good health becomes increasingly important. Here are five essential tips to keep men healthy as they age:
1. Schedule Regular Health Checkups
Men often avoid visiting the doctor and ignoring unusual symptoms. Research shows that nearly 45% of men aged 18 to 50 do not have a primary care physician (PCP). However, regular appointments with a PCP and dentist are crucial for proactive health care.
Men should visit their PCP at least once a year for routine checkups and screenings. Cholesterol should be checked starting at age 25 and then every five years, depending on the results. Blood pressure should be monitored at least every two years, with necessary measures taken if elevated.
The American Diabetes Association advises that men with a family history of diabetes, a body mass index of 25 or higher, high cholesterol, or high blood pressure, and those over 45, should get tested for diabetes.
For men without known chronic conditions, periodic health evaluations are vital for discussing preventive care and addressing any health concerns.
2. Regularly Screen for Cancer
Early detection through regular cancer screenings significantly increases the chances of successful treatment. The American Cancer Society recommends the following screenings for men:
- Prostate Cancer: Men who are obese, have high testosterone levels, and are 50 years or older should be tested. African Americans should start screening at age 40.
- Colorectal Cancer: Regular screenings should begin at age 45, especially for those with inflammatory bowel disease, colorectal polyps, or a family history of colon cancer.
- Lung Cancer: Men aged 50 to 80 with a history of heavy smoking, current smokers, or those who quit within the last 15 years should have annual screenings with a low-dose CT scan.
3. Maintain a Healthy Diet
A nutritious diet lowers the risk of heart disease, type 2 diabetes, and some cancers. Men should eat plenty of fruits, vegetables, whole grains, and low-fat dairy products. Lean meats, poultry, fish, beans, and eggs are excellent protein sources.
Replace saturated fats from red meat, butter, and fried foods with healthy fats from salmon, nuts, and seeds. Limit sodium and sugar intake, and aim to drink about a gallon of water a day.
4. Exercise Regularly
Regular exercise boosts heart health, maintains weight, and improves muscle strength, flexibility, and balance. It also reduces stress and promotes better sleep.
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic exercise (e.g., brisk walking, biking, or swimming) per week, along with muscle-strengthening activities on two or more days.
5. Avoid Unhealthy Lifestyle Choices
Men should limit alcohol consumption to two drinks a day or less and quit smoking if they haven’t already. Smoking is responsible for one in five deaths annually, with smokers dying about 10 years earlier than non-smokers.
Quitting smoking is crucial for reducing the risk of stroke, high blood pressure, chronic obstructive pulmonary disease (COPD), cancer, and heart disease.
By following these five essential tips, men can significantly improve their health and well-being as they age.
