Anyone who’s ever visited a nursing home or senior center has likely seen that there’s a gender imbalance that creeps up later in life, with women outnumbering men.
That’s because men have a shorter average life expectancy in the United States than women: in 2020, men, on average, lived to 75.1 years while women, on average, lived to 80.5 years, according to the Centers for Disease Control and Prevention. Men and women also face different health challenges throughout life, and they even respond to conditions and treatments differently. Men, according to an article in The Lancet, are also more likely than women to have potentially harmful habits, such as drinking and smoking; they’re more likely to die from violence, suicide and road injuries; they’re more likely to engage in behaviors that them at higher risk of developing cardiovascular disease, cancer, HIV/Aids and even tuberculosis.
This month is Men’s Health Month, and it’s a time for men to empower themselves by taking positive steps to improve their health. Many of the conditions that tend to shorten men’s lives could be preventable, as long as a person chooses make healthy decisions on a consistent basis.
Ready to get started? Here are some easy steps to take.
- Make an appointment with a healthcare provider for a check-up. Men are notoriously hesitant when it comes to seeking out medical attention. That’s not just a stereotype. It’s been confirmed by a number of surveys, including one by the Cleveland Clinic in 2019, which found that only one out of every two men considers getting an annual physical or check-up as a way of taking care of themselves; further, 20 percent say they haven’t been completely honest with their doctor in the past. Don’t be feed that stereotype! If you don’t already have a primary care provider, now is the time to find one. Then, make an appointment for a wellness exam. On this visit, your doctor can test things like your cholesterol, blood pressure, blood sugar and weight and use the results as a baseline in the future.
- Quit smoking, vaping and using tobacco products. Did you know that smoking is the top cause of preventable death in the United States? According to the American Lung Association, 480,000 people die every year from smoking-related diseases; and 90 percent of lung cancer deaths and 80 percent of deaths from chronic obstructive pulmonary disease (including emphysema and chronic bronchitis) are related to smoking. Smoking impacts every organ in your body, including your heart health. Quitting isn’t easy, but the benefits far outweigh the efforts. If you need help, talk to your doctor or check out the free smoking cessation programs from the American Lung Association.
- Commit to a fitness routine. People who are physically fit tend to live longer, according to Harvard Medical School. Exercise is good for your heart, your lungs and your waistline. Working out regularly could lower your risk for certain chronic diseases, such as diabetes and heart disease. Plus, it can boost your mood, lower stress and benefit your mental health. If you struggle to work out for the recommended 75 to 150 minutes per week because of the time commitment and the drudgery, it’s time to get creative! Consider what types of workout you enjoy (or can even tolerate) and create a schedule. Enlist friends and family to join on jogs, walks or bike rides. Join a basketball league or a hiking club. Try out a dance class or yoga video. Commit to keeping it up for the entire month, and then check in with yourself—do you feel better/different when you’re routinely active? Could you commit to keeping it going for another month?
- Keep your drinking in check. Raising a glass is a part of the culture in America. But too much alcohol can harm your health. According to the CDC, excessive drinking over time could lead to a number of conditions, including high blood pressure, heart disease, stroke, liver disease, digestive problems, a weakened immune system and even different type of cancers; not to mention mental health problems, disruptions in your work and social life and the potential for alcohol use disorder. The Dietary Guidelines for Americans recommend that men drink two or fewer alcoholic beverages a day, in order to protect your health.
- Learn to relieve stress. Stress. It builds up in those tight shoulders and that clenched jaw. Stress is a normal part of life, but it can have a negative impact on your health if you feel perpetually stressed with no relief. According to Mayo Clinic, unchecked stress could lead to things like high blood pressure, heart disease, diabetes and obesity. While it’s impossible to get rid of all of the factors that cause the stress, we could all do well to manage it better. Some activities that help relieve stress include meditation, mindfulness, yoga, tai chi, breathing exercises and physical activity. Laughter is also a huge help, and so is spending time doing things you love, with people you love. Just remember, stress relief shouldn’t be a luxury—make it a priority.
- Get enough sleep. Sleep is not a nice-to-have. It’s an absolute necessity for your health. When you snooze, you’re giving your body a chance to rest, repair and recalibrate. Sleep, according to the National Institutes of Health, is just as important as diet and exercise. And when you’re not getting enough, you may be raising your risk for health conditions such as heart disease, stroke, diabetes, dementia and obesity. Per the CDC guidelines, adults should aim for seven or more hours per night.
Improving your health doesn’t demand a secret formula. It just takes a little education and commitment to stop smoking, eat better, move more, get enough sleep, manage stress and generally take care of yourself. When you do all of the above, you may also start to realize that you feel better and your mood is improved. That’s a big win for you, and for your whole family, and it’s something worth focusing on long after Men’s Health Month has passed.
