5 ways to gauge men's wellness

As a man, you may feel like you always need to be strong or put on a brave face no matter what. Like there's an unwritten code that you shouldn't show signs of pain or fear. You might even be hesitant to talk about your health and wellness or acknowledge it yourself.

Whether to avoid worrying loved ones or being seen as weak or unreliable, things like primary care and overall wellness can fall off the priority list for men, replaced by things like spending time at the gym. Sounds like you? Then it's time to put down the protein shake and focus on these key wellness areas that can help you take charge of your health.

1. Regular physical check-ups

Regular physical check-ups are a fundamental aspect of maintaining men's health. Visiting your primary care provider on a consistent basis allows for early detection of potential health issues, enabling timely intervention.

"During these check-ups, your doctor will assess various health markers, such as blood pressure, cholesterol levels and body mass index (BMI)," says Dr. Kevin Dabundo, family medicine physician at Main Line Health. "These metrics provide valuable insights into your overall health and can help guide personalized care plans."

Did you know that roughly 2/3 of men will wait as long as possible to see their healthcare provider for health symptoms or injury? Plus, 1/5 of men aren't honest with their doctor if they do seek care.

One key benefit of regular check-ups is the opportunity to build a trusting relationship with your healthcare provider. This relationship fosters open communication, making it easier to discuss any health concerns or symptoms you may be experiencing. Whether it's a minor ache or a more serious concern, addressing these issues early can prevent them from escalating into more significant problems.

Another advantage of routine visits is the focus on preventive care. Your primary care provider can recommend screenings and tests tailored to your age, lifestyle and medical history.

"For instance, prostate exams, cholesterol tests and diabetes screenings are all essential components of men's health care," says Dr. Dabundo. "Staying current with these screenings can significantly reduce the risk of chronic diseases and improve long-term health outcomes."

In addition to screenings, your doctor may also discuss lifestyle factors that contribute to overall wellness. Diet, exercise, sleep and stress management are often covered, providing a holistic approach to health. Your healthcare provider can offer personalized advice and resources to help you make informed decisions about your well-being.

2. Mental health awareness and care

Mental health is a crucial aspect of men's health, yet it's often overshadowed by physical concerns. Acknowledging mental health issues such as stress, anxiety and depression can significantly affect your daily life, relationships and even physical health.

"Breaking the stigma around mental health is the first step toward seeking the help you need. Practices like mindfulness and meditation can be incredibly effective in managing mental stress, helping you stay centered and calm in the face of life's challenges," says Dr. Dabundo.

In the U.S, over 6 million men suffer from depression every year — yet it's underdiagnosed.

Staying on top of your mental health starts with looking out for warning signs, which include:

• Anger or aggressive behavior
• Mood swings
• Drastic changes in appetite
• Sleeping problems
• Thoughts of suicide
• Thoughts or behaviors that negatively affect work, family, or social life

If you're struggling with ongoing mental health problems, seeking professional help from therapists or counselors can provide useful techniques to manage and cope with difficult times. Online resources and mental health apps can also offer support whenever you need it.

Your primary care provider can also offer valuable assistance and refer you to specialists if necessary.

3. Balanced diet and nutrition

Consuming a variety of nutrient-rich foods can help manage weight, ward off chronic illnesses and boost your energy levels. Make it a habit to include plenty of fruits and vegetables, lean proteins like chicken or fish and whole grains in your meals. These foods provide the vitamins, minerals and fiber your body needs to operate optimally.

It's equally important to be mindful of what you should limit or avoid. Processed foods, sugary snacks and items high in saturated fats can negatively impact your health over time. Instead, aim for healthier alternatives. For instance, swap out white bread for whole-grain options and choose fresh fruit instead of sugary desserts.

Men need to eat more than woman due to their larger body sizes and muscle mass (compared to most women).

Make sure you're also staying hydrated. Drink at least eight 8-ounce glasses of water each day and adjust this amount based on your activity level and climate.

4. Regular exercise and physical activity

Engaging in physical activity helps manage weight, build muscle strength and improve heart health. Exercise also releases endorphins, which can elevate your mood and reduce stress levels.

"Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week. This can include activities like brisk walking, jogging, cycling or swimming," says Dr. Dabundo.

Men really do lose weight quicker than women. This is because of their typically larger muscle mass and higher metabolic rate.

Incorporating strength training exercises is also crucial. Lifting weights or using resistance bands can enhance muscle tone, increase metabolic rate and improve bone density. Don't forget flexibility exercises such as yoga or stretching routines, which can improve your range of motion and reduce the risk of injury.

Physical activity is not just about aesthetics; it plays a vital role in preventing chronic diseases like heart disease, diabetes and certain cancers.

If you're new to exercise or have any health concerns, consulting with a fitness professional or your primary care provider can help you create a tailored workout plan that meets your needs and goals.

5. Preventive screenings and vaccinations

Regular screenings, such as prostate exams, cholesterol tests and colonoscopies, are crucial for identifying potential health issues before they become serious. You can also look for symptoms of certain cancers at home.

Men often avoid preventative screenings for a number of reasons: one being they fear receiving bad news about their health.

To do a self-health evaluation, regularly look out for signs of:

• Skin cancer, such as moles that have changed shape, size, or color
• Testicular cancer, such as lumps or swelling in your genitals
• Oral cancer, such as lumps on your neck, cheeks, or tongue
• Breast cancer, such as lumps or bumps in your chest
• Colorectal cancer, such as bloody stool or unexplained weight loss

By catching problems early, you can take prompt action and receive appropriate treatment, significantly improving your health outcomes.

Vaccinations are equally important in maintaining your overall wellness. Staying up-to-date with vaccines, such as the flu shot, tetanus booster and others recommended by your healthcare provider, can protect you from various infectious diseases.

"Vaccines are a simple yet effective way to enhance your immune system and prevent illnesses that could impact your daily life and long-term health," says Dr. Dabundo.

By staying informed and up-to-date with these essential health checks, you set a strong foundation for a healthier, more resilient life. Prioritizing preventive care empowers you to take control of your health journey, ensuring you enjoy a fulfilling and active lifestyle.

Next steps:

Schedule an appointment with Dr. Kevin Dabundo
Learn more about primary care at Main Line Health
Learn the signs of depression in men