On Father’s Day, instead of another tie or sweater, let’s resolve to give the gift of health and wellness, to keep Dad in good shape and available for our love for many years to come.
Do you know the greatest threats to men’s health? The list is surprisingly short. The top causes of death among adult men in the U.S. are heart disease, stroke, cancer and chronic lung disease, according to the Centers for Disease Control and Prevention. The good news is that a few lifestyle changes can significantly lower men’s risk of these common killers.
Dads, take charge of your health by making healthier lifestyle choices. For example:
Don’t smoke. If you smoke or use other tobacco products, ask your doctor to help you quit. It’s also important to avoid exposure to secondhand smoke, air pollution and exposure to chemicals (such as in the workplace).
Eat a healthy diet. Choose vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish. Limit foods high in sugar and starch. Avoid soda, candy, cookies and bakery aisles.
Maintain a healthy weight. Losing excess pounds – and keeping them off – can lower your risk of heart disease as well as various types of cancer.
Get moving. Include physical activity in your daily routine. You know exercise can help you control your weight and lower your risk of heart disease and stroke, but did you know that it may also lower your risk of certain types of cancer? Choose sports or other activities you enjoy, from basketball to brisk walking.
Limit alcohol and other substances. If you choose to drink alcohol, do so only in moderation. For men, that means up to two drinks a day for men age 65 and younger and one drink a day for men older than age 65. The risk of various types of cancer, such as liver cancer, appears to increase with the amount of alcohol you drink and the length of time you’ve been drinking regularly. Too much alcohol also can raise your blood pressure. Beware of cannabis’ effects on brain function and motivation as we age.
Manage stress. If you feel constantly on edge or under assault, your lifestyle habits may suffer – and so might your immune system. Take steps to reduce stress – or learn to deal with stress in healthy ways.
Recognize symptoms of depression. Suicide is another significant men’s health risk. An important risk factor for suicide among men is depression. If you have signs and symptoms of depression – such as feelings of sadness or unhappiness and loss of interest in normal activities – consult your doctor. Treatment is available. If you’re contemplating suicide, call Axis Health System’s 24-hour crisis line at 247-5245 or go to the nearest emergency room.
Avoid accidents. Another common cause of death among men is motor-vehicle accidents. To stay safe on the road, use common sense. Wear your seat belt. Follow the speed limit. Don’t drive under the influence of alcohol or any other substances, and don’t drive while sleepy.
Get adequate rest. Sleep is when our body heals, cells regenerate and the brain detoxifies. Try to get at least seven to eight or more hours of sleep per night. There are many non-drug approaches to improving sleep.
Follow treatment recommendations if you have health issues such as high blood pressure or diabetes. Also, be sure to ask about when you should have colon and prostate cancer screenings, immunizations and other health evaluations.
Set up your “Health Care Home” – don’t wait until something is seriously wrong. Scanning this list shows that the problems are not in your genes but in your choices. Integrating behavioral health, the mind-body connection and primary care is the new frontier in primary health care. A caring team of health providers can be your best allies for preventing health problems and integrating your care.
Understanding health risks is one thing. Taking action to reduce your risks is another. Start with healthy lifestyle choices – eating a healthy diet, staying physically active, quitting smoking, getting adequate sleep and recommended health screenings. The impact may be greater than you’ll ever know.
Victor Lopez, M.D., is medical director for Axis Health System. He supervises primary-care staff at Cortez Integrated Healthcare, and in Durango, La Plata Integrated Healthcare and in partnership with Durango School District 9-R, two School-Based Integrated Healthcare clinics.
