Practical Health Tips Every Man Should Make Part of His Routine
Men’s health is often discussed in terms of major lifestyle changes, from intensive exercise programmes to restrictive diets. In reality, some of the most useful ways to protect health are considerably simpler.
Staying active, maintaining muscle, eating well and getting enough sleep all matter, but so does recognising when something in the body has changed. Several important health problems, including high blood pressure and raised cholesterol, can develop without causing obvious symptoms.
Taking a more proactive approach can therefore help men protect their health now while reducing the risk of problems later in life.
Keep an eye on your cardiovascular health
Heart and circulatory health should be a priority at every age, particularly as men get older.
Blood pressure, cholesterol, smoking, diabetes, body weight and physical activity can all influence cardiovascular risk. The difficulty is that problems such as high blood pressure often cause no noticeable symptoms.
Having blood pressure checked periodically is therefore worthwhile even when you feel perfectly healthy. Depending on age and individual risk, a healthcare professional may also recommend checks for cholesterol and blood glucose.
Men aged between 40 and 74 who are eligible for an NHS Health Check can also have several important health risks assessed.
Cardiovascular health affects more than the heart. Healthy blood vessels supply the brain, kidneys, muscles and other parts of the body, making good circulation central to overall health.
Make movement part of everyday life
Exercise does not have to involve spending an hour in the gym every day.
Walking, cycling, swimming, gardening and taking the stairs can all contribute towards weekly activity. Adults should generally aim for at least 150 minutes of moderate intensity activity each week or 75 minutes of vigorous activity.
It is also worth including exercise that challenges the muscles at least twice a week.
Strength becomes particularly important with age because muscle mass and physical capacity gradually decline over time. Maintaining muscle can support mobility, balance and independence as well as metabolic health.
For someone who currently does very little exercise, starting with a regular walk can be more useful than immediately attempting an intensive training programme.
Consistency is what matters.
Pay attention to what you eat most of the time
Healthy eating does not require a perfect diet.
A useful starting point is to build most meals around vegetables, fruit, wholegrain carbohydrates and suitable sources of protein such as fish, eggs, lean meat, beans and lentils.
Protein supports muscle maintenance, while fibre is important for digestive and cardiovascular health.
Portions matter as well. Cooking oils, sauces, cheese, snacks and alcohol can contribute substantial amounts of energy even when meals themselves appear healthy.
Rather than following a short term restrictive diet, aim for an eating pattern that can realistically continue throughout the year.
Protect your sleep
Sleep is easily sacrificed when work, family life and other responsibilities become busy.
Most adults generally need around seven to nine hours each night, although individual needs differ.
Maintaining fairly consistent sleeping and waking times, reducing caffeine later in the day and making the bedroom dark and comfortable can all support better sleep.
Persistent tiredness should not automatically be blamed on a busy lifestyle.
Very loud snoring, pauses in breathing during sleep, morning headaches and significant daytime sleepiness can be associated with obstructive sleep apnoea and should be discussed with a healthcare professional.
Do not ignore changes in sexual health
Sexual health can sometimes reveal changes elsewhere in the body.
Occasional difficulty getting or maintaining an erection is common and can happen because of tiredness, stress or drinking too much alcohol. Persistent erectile dysfunction is different and should not automatically be accepted as part of ageing.
Erections depend on healthy blood flow, nerve function, hormones and psychological wellbeing. Repeated difficulties can sometimes occur alongside conditions including high blood pressure, raised cholesterol, diabetes, anxiety and depression.
A healthcare professional can help explore possible contributing factors before discussing appropriate treatment.
Where clinically suitable, medicines such as Viagra (Sildenafil) can also be considered. Viagra contains sildenafil, which belongs to a group of medicines that increase blood flow to the penis in response to sexual stimulation.
Sildenafil is not suitable for everyone. In particular, it should not be taken with nitrate medicines used for conditions such as angina because the combination can cause a potentially dangerous fall in blood pressure.
Ana Carolina Goncalves, Superintendent Pharmacist at Pharmica online pharmacy, explains:
“Men can sometimes delay seeking advice about changes in sexual health because they find the subject difficult to discuss or assume the problem is simply part of getting older. Persistent erectile difficulties are worth assessing because several aspects of cardiovascular, metabolic and psychological health can affect erections. Looking at the wider picture can help identify possible contributing factors before deciding what treatment, if any, is appropriate.”
Take urinary changes seriously
Changes in urinary habits become more common as men get older.
An enlarged prostate is particularly common in older men and is not the same as prostate cancer. However, symptoms should still be assessed rather than self diagnosed.
Changes worth discussing include difficulty starting urination, a weaker flow, feeling unable to empty the bladder fully, needing to urinate more frequently or repeatedly getting up during the night.
Blood in the urine should also be medically assessed.
Prostate cancer may not cause symptoms during its early stages, so men concerned about their individual risk should discuss this with a healthcare professional rather than waiting for symptoms to develop.
Be realistic about alcohol and avoid smoking
The health effects of everyday habits accumulate over time.
Current UK guidance advises people who regularly drink alcohol not to exceed 14 units per week, ideally spreading consumption across three or more days.
Alcohol can disrupt sleep, contribute additional calories and affect mood and sexual function.
Smoking carries considerably greater risks. It damages blood vessels and increases the risk of cardiovascular disease, respiratory illness and several cancers.
Because healthy circulation is also important for erectile function, stopping smoking can benefit both cardiovascular and sexual health.
Professional support is available for people who find stopping difficult and can improve the likelihood of successfully quitting.
Treat mental health as part of physical health
Mental and physical health are closely connected.
Persistent stress can affect sleep, relationships, eating habits, alcohol consumption and motivation to exercise. Anxiety and depression can also influence sexual function and energy levels.
Mental health difficulties do not always appear as obvious sadness.
Some men may become increasingly irritable, lose interest in things they normally enjoy, withdraw socially or struggle to concentrate.
Making time for exercise, friendships and interests outside work can support wellbeing, but persistent symptoms deserve professional help rather than simply trying to push through them.
Notice when something changes
One of the most valuable health habits is simply becoming familiar with what is normal for you.
Most minor symptoms are not signs of serious illness. What deserves more attention is a change that persists, repeatedly returns or becomes progressively worse.
Unexplained weight loss, continuing fatigue, a new lump, blood in the urine or stool, persistent pain and significant changes in bowel, urinary or sexual function are all examples that warrant medical advice.
The objective is not to become worried about every minor ache.
It is to avoid repeatedly dismissing something that has clearly changed.
Think about health as something to maintain
Looking after men’s health is not a project that needs to begin only when something goes wrong.
Regular movement, maintaining strength, eating a balanced diet, protecting sleep, avoiding smoking and keeping alcohol within lower risk limits can all support long term health.
Routine checks matter too, particularly because conditions such as high blood pressure may remain unnoticed without them.
Perhaps most importantly, men should become comfortable discussing changes in their health, whether they involve mood, urinary symptoms, sexual function or something else entirely.
Looking after health consistently is far more effective than waiting for a problem to become difficult to ignore.
