Men's health insights and tips

Do you tend to avoid the doctor unless it’s serious? You’re not alone. Most men do. Besides getting a regular checkup, pay attention to these risk factors and try these tips for better health.

Routine changes for better mental and physical health

• Consult a health care professional about your nutrition and exercise routine
• Get recommended cancer screenings, checkups and prevention treatments
• Knowing your family’s history of chronic diseases like heart disease, cancer and diabetes
• Talk to a doctor about risks for developing prostate and colon cancer
• Limit how much alcohol you have
• Quit smoking

At other times, however, a more serious intervention may be appropriate.

Heart disease

Heart disease is the number one cause of death for both men and women in the U.S. On average, men develop heart disease 10 years earlier than women, according to John Hopkins Medicine.

Men should be aware of the following risk factors:

• Abdominal obesity, also called “belly fat”
• Low testosterone levels, which are linked to heart disease and Type 2 diabetes
• Being 45 years old or older
• Buildup of calcium in the arteries to the heart, causing the blood vessels to harden
• High stress, anger and anxiety levels, which raises blood pressure and certain hormones, and restricts blood flow to the heart
• Smoking
• Diabetes
• Being overweight
• Physical inactivity
• Family history of heart disease

Early warning signs for heart attack in men include:

• Chest pain or shortness of breath
• Erectile dysfunction since the arteries are much smaller than the ones in the heart
• Pain or tingling in the arms, back or neck

Prostate cancer

It's critical that at-risk men are being screened for prostate cancer. The American Cancer Society shares some statistics for prostate cancer in the U.S.:

• About 288,300 new cases and 34,700 deaths estimated for 2023
• About 1 in 8 men will be diagnosed with prostate cancer during their lifetime
• Prostate cancer is more likely to develop in older men and in non-Hispanic Black men
• 6 cases in 10 are diagnosed in men who are 65 or older
• Prostate cancer is the second leading cause of cancer death in American men, behind lung cancer

Preventive care for men at all ages

Men can enjoy a healthier, more active life by learning about risk factors and treatments. They should also become an active participant in their own health care at any age.

Get cancer screenings

• Age 45: Start colon cancer screenings and have a colonoscopy every 10 years
• Age 55: Prostate cancer screenings begin

Stay active

• Exercise will help to manage natural weight gain as the metabolism naturally slows down with age
• Take part in activities such as:
  • Aerobic exercise
  • Resistance training (such as weightlifting)
  • Tai chi (for improved stretching and flexibility)
• Physical exercise can boost brain function in people older than 50

Nutrition and health

Proper nutrition helps to prevent and treat diet-related conditions. This includes obesity, heart disease, stroke and Type 2 diabetes. Make every bite count by eating a nutritious diet low in processed foods, sugar, saturated fats and sodium. Be sure to eat leafy greens, vitamin D-rich foods and drink plenty of water. Also, eat mood-boosting foods to improve mental and gut health.

Trying to use portion control? Use these examples of single-portion measurements for some common foods:

• 1 cup of fresh vegetables or fruit
• 1/2 cup of starchy vegetables or dried beans
• 1 slice of bread
• 1 cup of dry cereal or ½ cup cooked cereal
• 1/3 cup of rice or pasta
• 1 cup of low-fat milk
• 3 ounces of lean meat, chicken, or fish

Mom's Meals^® can help

We help take the guesswork out of nutritious eating. Our ready-to-heat-and-eat meals are designed by professional chefs and registered dietitians. Choose from 60+ delicious meal options across nine menus that support chronic conditions and general wellness.