Marc Childress, MD, is a primary care physician board certified in family medicine and sports medicine. He practices at Fairfax Family Practice Primary Care, An Inova Partner.
Taking care of your health is about more than just hitting the gym — it’s about understanding your body, addressing physical and mental well-being, and staying proactive with routine checkups.
Men’s health covers a wide range of issues, from weight management and stress reduction to sexual health and preventive screenings. A visit with your primary care provider is a good place to start to understand the best ways to manage your overall health.
Here are the answers to a few common questions about men’s health.
Physical Health
How can I maintain a healthy weight?
Weight can be an indicator of how your body is functioning. Extra weight puts you at higher risk for heart attack, stroke, and many cancers. Keeping your weight in a good range is essential for overall health. While eating less can help, it’s important to manage what you eat and drink and make sure you’re being active and/or exercising.
Managing what you eat can seem complicated or tedious but there are some things you can do right now, including:
- Avoiding late-night eating. When you eat right before bed, your body doesn’t know what to do with those calories because a lot of your systems go to sleep. Any extra calories are more likely to be turned into fat. A good goal is two or three hours between the last time you eat and the time you go to sleep.
- Watching what you eat, not just how many calories. Make sure you’re eating carbohydrates as well as fats and proteins — but not going overboard on the carbohydrates. Check food labels, look up calorie counts online, or use an app so you can eat mindfully.
- Making sure you stay active through movement during the day or exercise outside or in a gym.
What are the most important screenings and check-ups I should be getting regularly?
- Blood pressure should be checked every year. At least every three to five years, it’s helpful to look at blood sugar and cholesterol.
- Starting at age 45 for men with average risk, it’s time to look at colon cancer risk. This does not necessarily have to be done through a colonoscopy; there are other ways to do a check, including stool testing.
- At age 50, the discussion should start around prostate cancer screening. Invasive screenings are not commonly used anymore, but instead, your provider will look at family history and blood test screening for prostate cancer.
- If there’s a high risk of heart disease, your provider can decide if it’s time to be more aggressive about controlling blood pressure, cholesterol, and blood sugar.
Mental Health
What are some practical ways to reduce stress and improve my mental health?
Sleep and activity are powerful tools when it comes to fighting stress and depression. You should:
- Try to sleep seven to eight hours per night. Our bodies need sleep to function and energize.
- Try to exercise 150 minutes a week. Take brisk walks, ride your bike, or jog. Exercising at that level can help you lower your risk of heart disease and dementia.
- Avoid too much alcohol and substance abuse.
Sexual Health
What are common sexual health issues that men face, and how can I address them?
The sexual health issues providers see most are often related to erectile dysfunction (ED). Potential causes of ED include:
- Heart issues related to obesity
- Diabetes
- Blood pressure
- Relational and emotional factors
It’s also essential to be aware of sexually transmitted infections (STIs). Take steps to protect yourself including:
- Testing
- Making sure your partner(s) is not infected
- Getting vaccinated against specific sexually transmitted infections (STIs) including HPV, Hepatitis A and Hepatitis B
It’s important to be open to talking honestly with your partners. It’s also important to be honest with yourself, know your issues, and be honest with your provider so they can offer guidance or treatment options for sexual health.
Lifestyle
What lifestyle hacks should I adopt to improve my overall health?
Look for ways to add more activity into your daily routine. These could include:
- Checking social media for fun fitness challenges, such as doing 10 push-ups a day for the next month.
- Taking the stairs over the elevators.
- Parking farther away to get a walk in.
Prevention
What are the best strategies to prevent common issues like heart disease and prostate cancer?
Appropriate screening can be your best friend. Your provider can help identify ways to modify your behaviors if you are at risk of developing certain conditions. Other strategies include:
- Understanding your body so you’re aware of changes early.
- Exercising! Every time you exercise, you’re effectively putting yourself through a stress test.
- Your body actually adapts to exercise and stresses by decreasing the risk of certain health issues. People who exercise regularly have fewer heart attacks and strokes.
Be Proactive
What resources are available for men who want to take a proactive approach to their health?
Connect with your provider to figure out strategies for staying well over the next five, 10, 15, 20 years depending on your age.
Healthy for Life
Start building habits that will keep you healthy for years to come. Now is the time to make plans for managing weight, exercising more, getting screened, reducing stress and maintaining good sexual health. Contact your provider to get the help you need.
Schedule an Appointment
Inova Primary Care offices offer appointments in-person and virtually. To set up a time to talk with your doctor about your mental health, schedule an appointment through your MyChart patient portal, book an appointment online or call your doctor’s office.
Feature image, stock.adobe.com
