Contributed by UVA Health Services
Life is busy. Your health can get pushed aside as work, family, and all sorts of other obligations take priority.
But putting in some effort now can pay off down the road. Feeling your best and staying healthy includes making wise choices. For men looking to improve their well-being, focus on nourishing your body, staying active, and understanding crucial health screenings. Those simple steps can make a big difference for you in the years to come.
Eat a Balanced Diet
What you eat has a significant impact on your health. A healthy diet reduces your risk for:
- High blood pressure and high cholesterol
- Heart disease
- Diabetes
- Obesity
- Certain types of cancer
Aim to eat five portions of a variety of fruit and vegetables daily (or about 50% of your plate). Lean proteins like chicken, eggs, seafood, beans, and tofu should make up 30% of your plate. Choose heart-healthy whole grains, and limit the amount of salt, sugar, and saturated and trans-fats you eat.
Keep in mind that your individual needs may vary depending on how active you are, so check with your primary care provider. They can even refer you to a dietitian if you’re looking to change your eating habits or lose weight.
Move Your Body
While a balanced diet is the essential building block for health, physical activity is the engine that keeps your body running smoothly. Regular exercise builds muscle, helps you manage weight, and improves mood. It also reduces your chance of developing heart disease and other conditions. “Food plus movement equals health,” says Simeon Melaku, DO, of UVA Health Family Medicine Gainesville.
If you sit at your desk, try to get up and take regular breaks every 30 minutes. If that’s not possible, aim to get up at least several times a day.
More importantly, add some exercise to your daily routine. The American Heart Association recommends 150 minutes or more of moderate activity per week. “That exercise can be as simple as a walk around your neighborhood,” says Melaku.
Stay Hydrated
Men should drink at least 15.5 cups of water each day (women need 11.5 cups). Water supports your energy levels, brain function, and skin health. You might need more in the summer. “Hydration is even more important when it’s hot outside,” Melaku says. “If you exercise in the morning, you should make
sure you hydrate well the night before. After you exercise, drink water or choose a sports drink with electrolytes. You can even make your own electrolyte drink at home by adding small pinches of salt and sugar and a squeeze of lime juice.”
Get Regular Health Screenings
To stay on top of your health, men should get the following regular screenings:
- Blood pressure check: If you haven’t had high blood pressure in the past, make sure to get it checked yearly at your physical. Men with high blood pressure may need more frequent screening.
- Routine blood tests: Talk to your provider about blood work to test for diabetes and high cholesterol. These tests also offer insights into your kidney and liver function and other health measurements.
- Colon cancer screening: Get regular colon cancer screenings starting at age 45. Talk to your doctor about the best screening method and schedule for you. If you have a family history of colon cancer, you may need to start before 45.
- Prostate cancer screening: Men 50 to 69 should talk to their doctor about prostate cancer screening.
The Long-Term Benefits of Healthy Choices
Melaku says making healthy decisions now can pay off in the long term.
“It’s a simple yet powerful formula for men’s health as we age: eat well, move often, and screen regularly,” he says. “These three aren’t separate actions. They’re interconnected pillars supporting your long-term well-being. Make them a priority.”
Make an Appointment
Take charge of your health. UVA Health has primary care providers in Manassas, Haymarket, Gainesville, and Bristow. Call 434-924-0000 to make an appointment or go to forms.uvahealth.com/appointment.
