5 Health Tips for Men
Self-care is easier than you think.
If you’re a man, chances are the women in your life have often encouraged you to be healthy. But, ‘getting healthier’ can feel like a vague goal at best and a pretty overwhelming one at worst. So, here are 5 easy things you can do to take better care of your health.
1. Eat healthily.
There is no one-size-fits-all diet that works for every human being. Depending on your body and lifestyle, you’ll have to find what works best for you. However, there are some general guidelines that serve as an excellent starting point:
Eat your fruits and vegetables. Aim for 3 cups of vegetables and 2 cups of fruit per day.
Get enough whole grains. Aim for 3 servings per day.
Limit saturated/trans fats. These include processed foods, red meat, and high-fat dairy.
Get lots of lean protein. These include foods like chicken, fish, and beans.
Drink water! Ideally, men should aim for one gallon a day.
2. Stay active.
Staying active and lean can help reduce the risk of heart disease, stroke, and other health problems. It can also improve your mental health. Here’s what you should be aiming for each week:
Do 30 minutes of exercise every day. A week, you should get at least 150 minutes of moderate activity in total.
2 strength training sessions each week. These include things like weight lifting, yoga, or bodyweight exercises.
Regular stretching. Have a quick stretching session before and after your workout
3. Stop tobacco use and drink moderately.
Men are more likely to become addicted to nicotine and have higher rates of alcohol use.
Stay away from tobacco. With all the negative side effects (including a higher risk of infertility and erectile dysfunction), staying away from tobacco as much as possible is a wise choice.
Limit alcohol consumption. The CDC recommends that men limit their intake to 2 drinks a day or less.
4. Protect your mental health.
Here are some of the ways you can protect it:
Get enough sleep. Most adults require 7 hours.
Look for ways to de-stress. Exercising, spending time in nature, or journaling are all great alternatives.
Connect with other humans. Loneliness can seriously affect your health, and often a romantic relationship isn’t enough to solve the problem. Find your people and invest in those friendships for great benefits.
5. Have a primary care doctor (and see them annually).
Did you know the average cost of an emergency room (ER) visit in Minnesota is $1,462? That was expensive! A better way to stay out of the ER is to be proactive in managing your health and have a primary care doctor help you do that.
You can check in with them once a year to make sure that your health is good. If you don’t have a primary care doctor, call 218.249.4000 or request an appointment online for care at St. Luke’s.
5 Health Tips for Men
