6 Simple Health Tips for Men

Maintaining good health is crucial for leading a fulfilling and active life. However, many men often overlook essential aspects of their well-being.

On average men die five years earlier than women. They're also more likely to be affected by nine out of ten leading causes of death.

But, ‘being more healthy’ can feel like a vague goal at best and a pretty overwhelming one at worst. So, here are 6 simple strategies any man can adopt to take better care of his health.

1. Learn how to eat a balanced diet. 

There’s not a one-size-fits-all diet that works for every man. Depending on your body and lifestyle, you will need to find what works best for you. However, there are some general guidelines that serve as a great starting point:

• Prioritize fruits and veggies. Aim for 3 cups of veggies and 2 cups of fruit every day.
• Get enough whole grains. Aim for 3 servings every day.
• Get plenty of lean protein. This includes foods like chicken, fish, and beans. Limit servings of red meats to one time per week.
• Drink water. Ideally, men should aim for a 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 aim for every week:

• 30 minutes of exercise every day. In a week, you should get at least 150 minutes of moderate activity total.
• 2 strength training sessions per week. This includes things like weightlifting, yoga or bodyweight exercises.
• Regular stretching. Do a quick stretch session after you workout a few times a week.
• Consistency is key. Set a realistic goal for yourself. What do you like doing? What will you stick to long-term?

3. Stop tobacco use and drink moderately.

Men are more likely to be addicted to nicotine and have higher rates of alcohol use. With that in mind, here are some recommendations:

• Stay away from tobacco. With all the negative side effects (including a higher risk for infertility and erectile dysfunction), staying away from tobacco as much as possible is a wise choice.
• Limit alcohol consumption. The CDC recommends men limit their intake to 2 drinks a day or less.

4. Protect your mental health.

Your mental health is just as important as your physical health. Here are some ways you can protect it:

• Get enough sleep. Most adults need at least 7 hours.
• Find a way to de-stress. Exercising, spending time in nature, or journaling are all great options.

5. Spend time with others. 

Social relationships affect mental health, health behavior, physical health and even your mortality risk. Find your people and invest in those friendships for many benefits.

• Take a break from screens. Try get with others in outdoor settings. This could include things like taking a hike, grilling out, going for a walk or meeting at a park.
• Join a group. New to town or struggle to meet people? Join a local gym, league or interest group to connect with others who have similar interests.
• Make plans. Sometimes we don't "feel" like spending time with others, but scheduling social events ahead of time can help maintain social connections.

6. Have a primary care provider (and see them every year).

Did you know that the average cost for an emergency room (ER) visit in Minnesota is $1,462? That’s expensive! One good way to stay out of the ER is to be proactive in managing your health. Having a primary care provider will help you do just that.

A primary care provider is essentially your “main” health care provider. If you have any health issues, you can go to them first. You can also check in with them once a year to make sure your health is on track.

Men’s health services in Duluth and the surrounding region.

To establish care at any Aspirus St. Luke's clinic, call 218.249.4000 or request an appointment online!