June is Men’s Health Month, and it’s time to talk about a topic we don’t talk about nearly enough: the gender health gap.
When it comes to their wellbeing, men aren’t faring as well as women. On average, men die nearly six years before women, before women, at 73.2 vs. 79.1. They’re also more likely to become ill at younger ages, and to experience chronic illness compared to women, according to researchers at Harvard University. And they’re about half as likely as women to visit the doctor regularly.
While the reasons behind all of the above are complex, there are a number of actionable steps that men can take to begin to close the gender health gap. And Men’s Health Month is a great time to get started.
- Find a primary care provider you like and trust. Healthcare is a partnership, and it’s up to you to be a proactive patient who finds the right partner! If you don’t currently have a regular doctor, or you aren’t happy with your last healthcare encounter, start a quest to find a new one. Start by booking a physical. At the appointment, your provider can perform any screenings you might need, such as diabetes, cholesterol and blood pressure, and update any needed immunizations; they can also recommend other preventive steps you could take, such as a colonoscopy. During this appointment, you’ll be able to glean insights into your health and into the doctor. That way, when you need medical care in the future, you’ll immediately know whom to call.
- Ask your doctor for guidance on any questions you might have. If you have concerns about your energy levels, your mental health, your eating and drinking habits or any other quandaries, bring those up to your doctor. He or she will be able to offer you personalized advice (including on diet and exercise), and they can also refer you to other health care professionals, including mental health care providers and specialists, if that seems helpful.
- Add more color to your diet. Summer is here and fresh fruits and vegetables never tasted better! Challenge yourself to eat the recommended four to five servings of fruits and vegetables every day. If that seems like a lot, well, it is! But with a little planning, it’s doable. Blend up a fruit-filled smoothie for breakfast; toss together a veggie-packed salad for lunch; smear some peanut butter on an apple or dip carrots in hummus for a snack; toss some asparagus, zucchini and tomato on the grill as a BBQ side and savor a bowl of juicy berries for dessert.
- Improve your cooking skills. Whether you’re the regular chef or just the occasional stand-in at home, there are always new skills to learn! Sign up for a local class or just tune into cooking shows and streaming videos and try something new. By cooking more meals at home, you can easily incorporate healthy foods into your diet, and control what you eat. That way, you can avoid giant serving sizes and temptations at restaurants, and minimize the unhealthy effects of processed foods. Involve family and friends and make a healthy dinner party out of it.
- Commit to being more active. We could all benefit by moving more and sitting less, and the long days of June make it easy! The Centers for Disease Control and Prevention says that Americans should aim for 150 minutes of moderate-intensity physical activity per week (that’s just 30 minutes a day, five times a week), with two days of strength-building exercises. Consider the activities you enjoy, and add them into your weekly routine, whether that’s nightly walks, morning runs, group bike rides, weekly basketball games, weekend golf outings, evening swims or whatever gets you moving. Invite friends and family to join, and you could start a trend! If you’re interested in joining a gym, don’t forget to check out Blue365 for discounted gym memberships; or older members can sign up for Silver Sneakers for a variety of fitness offerings, including access to fitness classes and facilities.
- Consider your vices. Maybe you still sneak in a cigarette from time to time, or you have a few too many beers on the weekends, or you just can’t quit eating ice cream every night. Indulgence can be ok from time to time, but it’s also important to be aware of whether or not your health might be suffering now, or is at risk in the future, because of your habits. This is a good month to do some honest assessment, and make any tweaks you think will help. Don’t be shy about asking your doctor for help if you need it.
- Build (and re-build) healthy relationships. Research shows that strong social connections are good for your health. When was the last time you evaluated how you communicate with your friends and family? Consider actions you can take that will help you feel closer to the people in your life, whether it’s sending out an occasional text or email, calling pals on the phone or setting up regular meet-ups. If you’re not feeling socially fulfilled, think about ways you can get out and meet new people. Community groups and churches, athletic endeavors and instructional classes are all a good start!
- Get your zzzzzs. When it comes to your health, sleep is just as important as exercising and eating the right foods. Make it a priority to get at least the recommended seven hours. If you find yourself tossing and turning then examine your surroundings. Make sure your room is cool, dark and quiet; avoid screen time before bed; limit the caffeine, large meals and alcohol you consume; and get enough exercise during the day. If those habits don’t help, talk to your doctor.
- Make a difference. You know the old adage that in helping others, you help yourself. There’s truth to it! Put yourself out there and find a way to give back, whether it’s by volunteering, mentoring, donating, tutoring or simply helping out a friend or neighbor. You’ll feel better for it—and so will others.
Your health should never take the back burner. By prioritizing your wellness, establishing relationships with healthcare providers and taking strides to feel your best, you’re paving the way for good habits that can last a long, long lifetime. During Men’s Health Month, take this advice to heart, and share it with other men in your life so they can benefit, too.
