The men in our lives fathers, grandfathers, sons, brothers, uncles, and husbands—are often the ones we count on most. But men don’t always put their own health first. Preventive care, healthier habits, and small lifestyle changes can make a big difference, lowering risks for serious illness and improving quality of life. Here are five areas where men can take proactive steps.
1. Heart health
Men tend to develop heart disease earlier than women, often about a decade sooner. Hormonal and biological differences, fat distribution, and lifestyle habits all play a role.
Tip: Adjust your plate. Shift toward more plant-based meals. Make vegetables and whole grains the focus, with protein as a side rather than the centerpiece. Try one meatless meal a week—like veggie chili or a plant-based burger—and build from there. Even small changes can help reduce the risk of heart disease.
2. Nutrition
Healthy eating isn’t about bland food or deprivation. Exploring global cuisines can add variety and flavor while still keeping meals nutritious. Good nutrition lowers blood pressure, reduces obesity, supports mental health, and helps lower the risk of prostate cancer and heart disease.
Tip: Choose the right foods. Fill your diet with olives, avocados, nuts, seeds, leafy greens, colorful vegetables, and fatty fish. Limit red meat, processed items, and foods high in sugar, trans fats, or saturated fats. When grilling, focus on lean proteins and healthy sides.
3. Stress management
Research shows men often handle stress differently than women, sometimes externalizing it through anger something that can raise the risk of heart attack or stroke in the hours that follow. Men also tend to have smaller support networks and may avoid seeking help.
Tip: Set boundaries.Separate work from personal time by setting a clear end to your workday and sticking to it most of the time. Avoid bringing work home when possible, and create intentional downtime to recharge. Boundaries reduce stress and allow you to be more present in your relationships.
4. Mental health
While depression and anxiety may be diagnosed more often in women, men are at higher risk for dying by suicide. Social expectations and stigma can keep men from seeking counseling, but mental health is just as critical as physical health.
Tip: Strengthen mental well-being. Counseling can help, but so can daily habits like exercising, eating well, and getting enough rest. These are practical ways to support a healthier state of mind and build resilience.
5. Low testosterone
Testosterone levels naturally decline with age. Low testosterone—sometimes called “low T”— can cause reduced sex drive, depression, poor concentration, and loss of muscle mass. It may also contribute to heart disease and metabolic syndrome.
Tip: Move more and don’t smoke. Exercise, especially strength training at moderate intensity, can naturally boost testosterone levels. Avoid smoking, and check with your doctor before starting any new workout routine. In some cases, working with a trainer can help you learn proper technique and get more out of your efforts.
Taking care of health isn’t just about avoiding illness—it’s about improving energy, resilience, and quality of life. Encouraging the men in your life to focus on preventive care and small, sustainable changes today can help them stay healthier for years to come.
