Good Health Starts Today – 4 Tips for Men’s Health Month
2023年6月28日
作者:Justin 里诺, MD, 加勒廷家庭健康, 和画Schefano, PA-C, HighPoint骨科协会
In 2021 there was a 5-year difference between the average lifespans of women 和 men, 和 this gap has remained steady over decades, 即使医疗实践发生了变化.
如何解释这种健康差距呢? Much of this difference comes down to how we think about our health, 和 how we take care of our bodies 和 minds. There’s a common perception that women worry about their health more than men, 和 studies show this to be true: in 2021, men were less likely than women to have visited a doctor within the past year 和 were almost half as likely to have sought out mental health services, 导致更高的自杀率. Men maintain less healthy diets 和 suffer more frequently from heart disease.
This may sound bleak, but men’s health can improve with simple changes in lifestyle. 每年六月, we celebrate National Men’s Health Month to remind ourselves that healthy living is something to think about year-round. Give your health the attention it needs by following these four steps:
吃得好.
Everyone knows that fruits 和 vegetables are better for our health than chips or pizza. But how often do we find ourselves eating what’s convenient, instead of what’s good for us? “健康饮食的秘诀是 思考 about your diet,” says Justin 里诺, MD, at 加勒廷家庭健康. He suggests that people plan ahead when shopping 和 look for lean proteins like chicken, 鱼, 或土耳其. Organizing your meals so that greens or whole grains are at the center of what you make, 和 not just a side dish can also help you prioritize eating healthy. 少吃高糖食物, 盐, 或脂肪, 和 replace chips 和 c和y with healthy snacks like fruit, 坚果, 和酸奶.
画Schefano, a physician assistant at HighPoint骨科协会 adds, “staying hydrated 和 drinking plenty of water will help lower cravings 和 help with digestion.” By ensuring your diet is rich in essential vitamins 和 nutrients, you can safeguard your health 和 improve your overall well-being.
锻炼.
锻炼 is an essential part of a healthy lifestyle. When our daily work is labor-intensive, we rarely need to make time to get up 和 move around – but as desk jobs proliferate, it becomes ever-more important to create a consistent workout schedule. Schefano说, “physical activity doesn’t need to be strenuous; by 走 or jogging for 30 minutes each day, 你可以缓解压力, 强健骨骼, 和 reduce your risk of heart disease, 2型糖尿病, 还有一些癌症.”
He also recommends stretching daily to protect your joints 和 prevent injuries. Find an activity that’s right for you – whether that’s running, 走, 骑自行车, 游泳, or playing in a local sports league – 和 talk to your provider about creating a safe 和 consistent 锻炼 routine.
拜访你的初级保健提供者
We get it – it’s tough to make time for an appointment. But regular check-ups with your healthcare provider are essential for managing your health. Most men report only visiting a healthcare professional when they feel sick, but many of the serious conditions that affect men don’t show symptoms early on.
Dr. 里诺说, “by scheduling a yearly wellness exam, you can catch issues like heart disease 和 cancer while there’s still time to act.” Treatments of diseases are more effective when diagnosed early. 这个月, schedule that health check-up you’ve been putting off, 和 ask your provider if it’s time for a colonoscopy, 前列腺考试, 或者心脏或糖尿病筛查.
花点时间保持精神健康.
In the United States 和 across the world, many men don’t feel comfortable talking about mental health. Studies show that men are less likely than women to seek mental health care or to confide in their social networks. Dr. 里诺说, “压力之类的情绪, 焦虑, 抑郁症可以有真实的, 对身体健康的影响, 和 it’s vital to discuss them with people you trust.” He protects his mental health by playing bluegrass music. “Music has been shown to reduce 焦虑 和 blood pressure; therefore, it is a great way to take care of yourself mentally,博士说。. 里诺.
通过采取措施减少压力, 比如多睡一会儿, 外出, or engaging in social activities you enjoy, you can improve your physical 和 mental health. 如果你正在挣扎,需要帮助, reach out to a mental health professional, or find confidential support 24/7 at the National Suicide Prevention Lifeline at 800.273.8255.
男性健康月只有30天, but taking care of your health is a responsibility that lasts a lifetime. 通过养成健康的饮食习惯, 锻炼, 以及压力管理, you can give yourself more time with the people you love. 不要等待,健康从今天开始.
了解更多关于 Dr. 里诺 和 画Schefano 点击他们的名字.