Ryan Crawford, Senior Supervisor, Service Delivery:
American men:
We are the sons of immigrants, native peoples, pilgrims and pioneers. Our ancestors are warriors and great thinkers, dream-seekers and go-getters. We get our hands dirty raising cattle. We teach the masses. We support families. We manage complex corporate projects. In a word, we rock.
We are also the unhealthiest bunch of guys this country has ever seen.
Men in the United States today are chubbier, less active, and at higher risk for disease than our forefathers. This is ridiculous considering our forefathers didn’t have access to the modern medical tests and treatments that we do now, or even sanitary plumbing. What’s our excuse?
According to the Mayo Clinic, the current leading causes of premature death in American men are heart disease, cancer, lower respiratory diseases, and stroke. The male body is built to handle a lot of abuse, but too much of it can cause irreparable damage to your health.
Brother, it’s time to kick it into gear. June is Men’s Health Month, and as such, here are 8 simple steps you can take to care for your body:
1.) Quit Tobacco
Quitting smoking or dipping will help prevent ALL of the big killers of men in the U.S.: heart disease, cancer, respiratory diseases (in smoking’s case), and stroke. 4 birds, 1 stone. Our Quit For Life program can give you the rock to throw!
2.) Eat Healthy
Beer bellies are commonplace in all 50 states, so much so that the rest of the world has grown to expect that American men will be obese. But an overgrown gut is deadly to your internal organs. Increasing your intake of fruits and vegetables is not just for women. It’s smart, and will give your body vital nutrients. Reducing the amount of calories, sodium, and saturated fats you ingest will help prevent coronary artery disease, congestive heart failure, stroke, and common cancers in men like colorectal cancer. Our Mind & Body Program will work with you and your lifestyle to make this a realistic goal!
3.) Get Active
You may already get regular physical exercise. You could be a ranch hand, a soccer coach, a gym regular, or even a professional athlete. For the majority of American men who aren’t, getting active is important. Exercising regularly helps you manage your weight and lowers your risk for many preventable health problems. Specifically it will improve your circulation, prevent heart-related diseases, and release natural stress-relieving endorphins. You don’t have to be a marathon runner. Even 10 minutes of sustained exercise each day (a solid jog, playing tag with your kids, getting the guys together for football) will be a fun way to get fit.
4.) Limit Alcohol
Heavy drinking can lead to liver damage, cancer, harmful weight gain, and heart strain. It also inhibits critical thinking skills. As men, we’re already wired to make riskier decisions than women in general. Combining that with 5 shots of tequila can lead to some serious mistakes. Limit your alcohol to a moderate amount.
5.) Manage Chronic Conditions
Chronic diseases and health problems make up a large number of deaths in the U.S. each year. If you have emphysema, heart disease, multiple sclerosis, diabetes, etc., follow your doctor’s instructions to keep these conditions in check. It may be tiresome to follow your exercise routine and medication regimen every day for the rest of your life, but it likely will grant you more years to live.
6.) Avoid Sun and Pollutants.
Working out in the yard is a great way to keep active. It’s also potentially dangerous if you often get sunburned. You’re not a wimp for applying some SPF. You’ll find that there is a long list of protective skin products just for men. Additionally, try to avoid air pollutants as much as you can. If you live in the city, spend time where you know the air is fresh. If you work in construction sites with toxic fumes, limit your exposure as much as possible and use a protective mask.
7.) Reduce Stress
I know what you’re thinking. “On top of work, my partner, my troublesome kids, and practicing Steps 1-6 above, you want me to be less stressed!?” Take a moment for yourself, even if it’s just 5 minutes at a time. Practice one healthy step at a time until it feels natural and second-nature to you. Then gradually take on another one, and another. Replace unhealthy stress relief techniques like smoking, excessive drinking, or unhealthy snacks with healthier habits that still help you unwind. Take a walk. Practice deep breathing. Tap into your spiritual side if you’re inclined. Hit the gym. Reducing your stress will be one of the absolute best things you can do for mental and physical wellbeing, and will help reduce your risk for ALL of those leading killers listed above.
8.) Get a Check Up
Men are far less likely to schedule and attend medical appointments than women. We could speculate about all the reasons why (it’s embarrassing, it feels demeaning, it takes time, and let’s face it, we usually don’t like asking for help or may be afraid that something is wrong). But this trend causes serious problems for men. We let symptoms go unchecked, so a minor healthy problem might grow into a severe medical risk, all of which could have been prevented with a check-up and some tests. If you’re over 45, get your blood pressure monitored at least 2 times a year, if not more. Have your BMI and waist circumference checked. If you show symptoms for health concerns down south, immediately go in for a testicular exam, prostate exam, colonoscopy, or a screening for sexually transmitted diseases.
Eating healthy, tending to your body, and asking for help does not make you less of a man. It ensures you can remain strong and independent later in life with a healthy body. So cowboy up, go for a jog, eat a salad, and schedule a physical with your doctor!