It’s not uncommon for men to ignore health symptoms or feel too busy to take care of themselves properly. Since June is Men’s Health Month, we thought this would be the perfect time to remind you about “you” and provide some healthy tips!
First, it’s important to see your doctor (or establish a relationship with a general practitioner) regularly for healthy check ups as well as making sure they are aware of any health issues within your family. Wellness visits are important to discuss any upcoming test you may be needing for your age and family risks. Your doctor can discuss any physical as well as emotional concerns you may be experiencing. This would also be the perfect time to discuss genetic testing. If you have family members who have been diagnosed with any cancer, it’s possible there is a genetic mutation being passed down. This mutation can be passed from mother or father to daughters or sons. Learn more about hereditary mutations such BRCA, PALB, CHEK2, ATM, etc., here; https://www.hisbreastcancer.org/genetics-of-male-breast-cancer
Plus, this is the perfect time to remind you to perform a self breast exam. YES, men should do this monthly just as women do! Early detection is what will help save lives. Learn how to check yourself here; https://www.hisbreastcancer.org/information-about-male-breast-cancer
Next, we all know how important a healthy diet along with exercise is but do we make it a priority? Taking some time at the start of the week for some meal planning is a great way to begin and make sure you have nourishing food or snacks to choose from. If time is an issue, there are many food delivery meal plans that aren’t too costly to choose from and they offer specialty concerns if you want plant based, vegetarian, low sugar, gluten free, etc., Choose from a few days or a full week- whatever fits your needs.
A healthy diet includes lots of plant based foods, low fat, fish, vegetables, healthy grains and keeping your body hydrated with plenty of water and electrolytes if needed. Limiting red meat, sugar, sweetened beverages, high fat snacks and keeping alcohol to a minimum (or none) is best.
When it comes to exercise, it doesn’t have to be an extreme workout at a costly gym. Any type of interval exercise that includes some cardio and weights will get the job done! There are many on-line programs to follow along with too. Check out Grokker, Peloton and YouTube just to name a few. Taking a brisk walk is not only healthy but great for your digestive system after a meal. Including some Yoga or stretching is just as important for your muscles, joints and mind. Remember, anything is better than nothing and varying your exercise keeps it interesting.
Sleep is another important factor we take for granted. As we age, our chemistry may make changes that prevent sleeping through the night the way we used to. Do your best to keep a sleep routine, cut down on caffeine later in the day and make time to unwind before turning off the lights. Heatlhy eating and exercise can help with sleep at night too! There are some great meditation or sleep story apps available for free to calm your mind and help with relaxation. Other options may be natural sleep supplements that may include Melatonin, L-Theanine, Valerian root, Gaba, Chamomile, etc., but always check with your doctor before taking to make sure there are no interactions with current medications or diagnosis.
Making your health a priority, whether it’s physical, mental, emotional, sexual or general wellness is an investment in yourself and you’re worth it!
Best of Health,
Editor; Vicki Singer Wolf, Co-founder
Modeh Ani- I Am Thankful