Men’s Health Month: A physical and mental health check-in

June is Men’s Health Month—and we’re encouraging all men to take care of their overall health. Yes, fellas, we’re talking about your physical health, but don’t forget about men’s mental health.

An easy first step is to make an appointment with your primary care provider. Regular, annual visits help address preventable health issues and what puts you at a higher risk for them. It’s just like taking in your car for maintenance or tuning up the HVAC before the heat of a New Orleans summer sets in. Except, in this case, it’s your health. So go ahead and put that check-up on the calendar now.

Here are some other ways for men to focus on their health this month (and long after).

Facts about men’s health

Let’s be real—many men don’t prioritize their health. They often skip routine checkups and age-specific screenings. Nearly 15% of men ages 18 and older are in fair or poor health, according to the Centers for Disease Control and Prevention (CDC). Additionally:

• Just under a third of men get the recommended amount of exercise each week.
• About 41% of men are obese.
• Over half of men have high blood pressure or take medication to lower blood pressure.
• Nearly 1 in 10 men experiences some form of depression or anxiety, but most don’t seek treatment.

We could keep going with the stats, but what’s most important is knowing how to improve your health and lifestyle.

Ways to take care of men’s physical health

Along with regular primary care visits, you have a few ways to take control of your physical health and wellness:

Move your body daily

Experts recommend that most adults get at least 150 minutes of moderate physical activity each week. That’s about 20 minutes per day. What’s considered “moderate physical activity”? Think brisk walking, light jogging, or swimming—something that gets your heart rate up but still allows you to talk while you’re moving. If you prefer more intense workouts, aim for 75 minutes per week doing an activity that pushes your heart rate a bit higher, such as playing basketball or tennis, or running at a moderately challenging pace.

Edit what you’re eating

Fill your plate with fruits and vegetables, paired with a portion of lean protein (chicken, fish, or lentils, for example), and whole grains. Round out your meals with a small amount of healthy fat, from foods like avocados, nuts, or olives. And for some extra nutrition credit? Limit your intake of saturated fat, added sugar, and salt.

Steer clear of tobacco

Smoking or using tobacco in any form increases the risk of many serious health issues, including cancer and heart disease. If you smoke, talk with a medical provider or call 1-800-QUIT-NOW to find resources that can help you quit. Note that vaping also has risks since e-cigarettes can contain cancer-causing chemicals.

Make sleep a priority

Getting between seven and nine hours of quality sleep each night can help you stay in optimal health. Your body needs time to recharge and recoup physically, mentally, and cognitively. Set a bedtime and wake time, and keep them consistent to train your body to get the sleep it needs.

Ways to take care of men’s mental health

Mental health issues can affect anyone, including men. From posttraumatic stress disorder (PTSD) and depression to eating and body image disorders, finding ways to understand and take care of mental health are important:

Talk to your healthcare provider about mental health

Your primary care provider can help with your mental health, too. Don’t be embarrassed to bring up your concerns. If you experience consistent anxiety, grouchiness, depression, thoughts of self-harm, or any other abnormal moods or symptoms, tell your provider about it! They can get you the treatment you need, explore some coping mechanisms, or refer you to a specialist.

Find healthy ways to share your feelings

It can be tempting to yell or turn to drugs or alcohol when you’re feeling unhappy. Take some time to reflect on how you handle times of distress, and consider trying something different. You may find it helpful to breathe deeply, count to 10, and give yourself a few minutes to calm down.

Manage your stress

Too much stress at work and home can make mental health worse, including symptoms of mental illness. Don’t feel guilty about taking time for yourself to do things you enjoy. Regular exercise, meditation, and time with friends can be great ways to relax.

Know what to do in a crisis

Tell someone right away if you have thoughts of harming yourself or others. You can always call 988 to connect to trained crisis counselors or use their online chat. This lifeline is free and available 24/7.

Find a men’s health clinic near you

These tips aren’t the only ways to protect your health, but they’re a big move in the right direction. Regular appointments with a health provider mean you don’t have to manage your physical and mental health alone.

At LCMC Health, we have providers focused specifically on men’s health. Learn more and make an appointment today.