5 Health Tips for Men

Taking care of yourself is easier than you think.

If you’re a guy, chances are the women in your life have often encouraged you to be healthier. But, ‘being more healthy’ can feel like a vague goal at best and a pretty overwhelming one at worst. So, here are 5 simple things you can do to take better care of your health.

1. Eat healthily.

There’s not a one-size-fits-all diet that works for every man. Depending on your body and lifestyle, you will need to find what works best for you. However, there are some general guidelines that serve as a great starting point:

• Eat your fruits and veggies. Aim for 3 cups of veggies and 2 cups of fruit every day.
• Get enough whole grains. Aim for 3 servings every day.
• Limit saturated/trans fats. This includes things like processed foods, red meats, and high-fat dairy.
• Get plenty of lean protein. This includes foods like chicken, fish, and beans.
• Drink water! Ideally, men should aim for a gallon a day.

2. Stay active.

Staying active and lean can help reduce the risk of heart disease, stroke, and other health problems. It can also improve your mental health. Here’s what you should aim for every week:

• 30 minutes of exercise every day. In a week, you should get at least 150 minutes of moderate activity total.
• 2 strength training sessions per week. This includes things like weightlifting, yoga, or bodyweight exercises.
• Regular stretching. Do a quick stretch session before and after your workout
   

3. Stop tobacco use and drink moderately.

Men are more likely to be addicted to nicotine and have higher rates of alcohol use. With that in mind, here are some recommendations:

• Stay away from tobacco. With all the negative side effects (including a higher risk for infertility and erectile dysfunction), staying away from tobacco as much as possible is a wise choice.
• Limit alcohol consumption. The CDC recommends men limit their intake to 2 drinks a day or less.

4. Protect your mental health.

Your mental health is just as important as your physical health. Here are some ways you can protect it:

• Get enough sleep. Most adults need 7 hours.
• Find a way to de-stress. Exercising, spending time in nature, or journaling are all great options.
• Connect with other people. Loneliness can severely affect your health, and oftentimes a romantic relationship is not enough to fix the problem. Find your people and invest in those friendships for many benefits.

5. Have a primary care doctor (and see them every year).

Did you know that the average cost for an emergency room (ER) visit in Minnesota is $1,462? That’s expensive! One good way to stay out of the ER is to be proactive in managing your health and having a primary care doctor will help you do just that.

A primary care doctor is essentially your “main” doctor. If you have any health issues, you can go to them first. You can also check in with them once a year to make sure your health is on track. If you don’t have a primary care doctor, call 218.249.4000 or request an appointment online to establish care at St. Luke's.

Men’s health services in Duluth and the surrounding region.

To establish care at any St. Luke's clinic, call 218.249.4000 or request an appointment online!