Guys. Fellas. Dudes: we are notoriously bad at caring for ourselves. A 2022 poll conducted by The Harris Poll showed that one-third of men do not see the need for annual check-ups with their doctor. Two-thirds of men believe they are healthier than other men, a mathematical impossibility as the majority of men cannot be healthier than the majority of men.

What is even more concerning about these findings is concurrent statistics that show that the mortality gap between women and men has been consistently increasing since the 1990s. 40.5% of men over the age of 20 have obesity, and over 50% of men over the age of 20 have high blood pressure. The facts are plain: men in this country think they’re healthier than they are.

Congress specifically designated June as National Men’s Health Month to tackle these issues. Men’s Health Month was created in 1944 to raise awareness about preventable health problems and encourage a healthy lifestyle for both men and boys—a whole month dedicated to getting men to take charge of their health. To help you get started, Sesame has put together some simple tips to put you behind the wheel of your wellness journey. Want more information? Book an online or in-person men’s health appointment on Sesame to talk to a health care provider specializing in men’s health care.

Drinking and Smoking

Multiple studies show that men binge drink more than women. According to the CDC, more than 20% of men report binge drinking, and 25% of those men do so more than five times a month. Men make up 75% of all deaths caused by excessive drinking and are more likely to be hospitalized from drinking than women. Similarly, men are more likely to smoke tobacco than women. 1 in 3 men worldwide smoke cigarettes, compared to less than 1 in 10 women.

Regular alcohol consumption and tobacco use are key risk factors for developing high blood pressure, heart disease, liver disease, and various cancers, to say nothing of these substances’ effects on testicular function, fertility, and sex drive. Note that the CDC lists heart disease and cancer as the leading causes of death in men.

Quitting smoking and cutting back on alcohol use are two of the most impactful means of lowering your risk of preventable diseases like those listed above. Ceasing alcohol intake altogether is the most complete way of reducing your alcohol-related harm risk. However, if you do not want to totally abstain from drinking, the CDC recommends that men stick to 2 drinks or less daily.

A drink counts as:

• 12 ounces (oz) of a 5% ABV beer
  
• 5 ounces of a 12% ABV wine
  
• 1.5 oz of a 40% ABV distilled spirit (like whiskey, gin, vodka, or tequila)
  
  

There are no safe or recommended guidelines for cigarette smoking. Even one or two cigarettes a day significantly increase your risk of heart disease and cancer. Quit smoking and cut back on your drinking to lower your blood pressure and reduce your risk of potentially fatal complications.

Healthy Habits

Diet and physical activity are crucial to a long and healthy life. As detailed above, high blood pressure, high cholesterol, heart disease, and obesity are highly prevalent among American men. These conditions can be treated and prevented with a nutrient-rich diet containing little to no processed foods and moderate exercise.

The Dietary Guidelines for Americans estimate that 75% of Americans do not get enough fruits and vegetables. 63% exceed the recommended daily limit for added sugar, and 90% exceed the recommended daily allowance of sodium.

Some healthy eating tips include:

• Eat more fruits and veggies (smoothies are a great way to get a lot of nutrient-dense foods in a single serving)
  
• Swap out processed simple carbohydrates for high-fiber carbs (like substituting whole grain bread for white bread)
  
• Limit red meat consumption to 3 portions (12-18 oz total) per week
  
• Eat more fish
  
• Cut down on sugary or fried foods
  
• Drink at least 15.5 cups of water a day
  
  

In addition to a healthy diet, the CDC recommends that adults get at least 150 minutes of moderate-intensity aerobic physical activity a week and two days of muscle-strengthening training.

Aerobic activities include:

• Jogging
  
• Swimming
  
• Cycling
  
• Brisk walking
  
  

Strength training exercises incorporate body weight, resistance bands, dumbbells, and barbells to build or maintain muscle. These exercises help balance musculoskeletal imbalances, build bone density, and stabilize joints. Along with the cardiovascular benefits of exercise, a regular workout routine (30 minutes a day for five days a week is a great place to start) can help prevent injury and promote overall health.

Regular Check-ups

Regular check-ups and health screenings with a primary care provider are as crucial to your well-being as a healthy diet and exercise. Check-ups are a standard element of primary medical care and play a vital role in the early detection of underlying health conditions. These quick visits with your doctor can also help raise awareness of preventable health problems.

Many men’s health issues are not readily apparent without preventive services from a health care professional. High blood pressure, for instance, causes little to no noticeable symptoms. Many men only know they have high blood pressure after a blood pressure test.

Regular check-ups become even more important as a man ages. Men are at a higher risk for certain forms of cancer and should get cancer screenings more regularly after age 40.

Common forms of cancer in men include:

• Lung cancer
  
• Testicular cancer
  
• Colorectal cancer
  
• Prostate cancer
  
  

If you have a family history of high blood pressure, high cholesterol, or cancer, talk to your doctor about the benefits of regular check-ups and health screenings. In many cases, the earlier the detection, the more efficient the treatment of disease is.

Men’s Health Month is intended to raise awareness about men’s health issues and promote better, healthier living among American men. Whatever your reason, take June as an opportunity to do something for your wellness. Sesame can help: book a men’s health appointment to talk to a licensed health care provider about any concerns or health issues you may be having.

Sources:

• U.S. Department of Health and Human Services. Men’s Health Month. HHS.gov. 2023.
  
• U.S. Preventive Medicine. Men’s Health Month. USPM.com. 2022.
  
• National Institute on Aging. Men’s Health Month. NIH.gov.
  
• Urology Care Foundation. Men’s Health Month. Urologyhealth.org.
  

Sesame content is not intended to be a substitute for professional medical advice, diagnosis or treatment. If you have a medical concern, it is critical to seek the advice of your physician or another qualified health provider with any questions. If you are facing a medical emergency, call 911 or visit the nearest emergency room immediately.

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