June is Men’s Health Month

The month of June is dedicated to raising awareness to health issues that affect men. Through awareness, we can encourage the adoption of positive habits and lifestyle changes to protect against the development of chronic conditions including heart disease, diabetes, cancer, and obesity.

What Steps Can I Take to Lead a Healthier Life?

Improving your health can start with five important steps:

Receive an annual physical
Take care of your mental health
Stay active
Make healthy food choices
Quit smoking/vaping

Take one step at a time, and try not to feel overwhelmed by making changes to your everyday life. Even by attempting one of these steps, you are taking action to be your best, and are setting a good example to those around you!

Step 1: Receive an Annual Physical Exam

Physical examinations are the best way to understand your health status, and to prevent illnesses before they occur.

What to Expect

During your physical examination, your doctor will likely measure your height, weight, and blood pressure, and will also review medications you are taking, as well as immunizations you may need.

Blood Test

Your doctor may order a blood test, which diagnoses diseases and conditions including diabetes and high cholesterol. Blood tests also check the function of organs, including the liver, kidneys, heart, and thyroid.

Report Your Concerns

Be sure to tell your doctor about any concerns you may have, as early detection can prevent many conditions from worsening and becoming fatal.

Step 2: Take Care of Your Mental Health

Everyday stressors can stem from both unpredictable and predictable challenges like your daily commute, work, finances, and family.

Short-term effects of stress can include:

• Weakened immune system
• Headaches/migraines
• Nausea
• Diarrhea
• Insomnia

Long-term effects of stress can include:

• Increased depression and anxiety
• Increased risk of stroke and heart attack
• High blood pressure
• Weight gain
• Low sex drive and fertility problems

Here are some tips to help you destress:

Physical Activity and a Healthy Diet

Solutions to reducing stress can begin with increased physical activity and a healthier diet. See exercise and diet tips below!

Sleep and Meditation

Ensure you are getting enough sleep. Following a regular sleep schedule helps your body stay calm, improves your mood, ability to concentrate, and sharpens your decision-making skills. Before bedtime, allow yourself to unwind through meditation or quiet time, which will release tension and encourage sleep.

Reach Out for Help

If independent coping skills are not working for you, try reaching out to family or friends. They may be able to help you identify sources of stress, and ways to reduce its strain on you. Additionally, talk to your doctor, as they will be able to assist you in finding solutions tailored to your specific needs.

“Mental health problems don’t define who you are. They are something you experience. You walk in the rain and you feel the rain, but you are not the rain.”
— Matt Haig

Step 3: Stay Active

Improving physical activity can begin with slight adjustments to your daily routine. It is recommended to get at least 2½ hours of exercise per week, which can easily be done by exercising 30 minutes a day, 5 days a week. Here are a few ideas to get you started:

Take the Stairs

Climbing stairs is a practical everyday activity that can be substituted for using the elevator when possible.

Take a Lunchtime Walk

In 30 minutes, you can cover about 1.5 to 2 miles, and burn as many as 200 calories!

Exercise Together

Those who have the support of family or friends tend to have more success staying active. Invite someone to exercise with you and share your goals to stay on track!

Step 4: Make Healthy Food Choices

Your diet affects not just your physical health, but your mental health as well. Here are a few tips to make good nutrition a part of your diet:

Eat Healthy Fats

Many naturally high-fat foods are a great source of nutrients. These include avocados, cheese, nuts, yogurt, and dark chocolate. It is still important to monitor your caloric intake if you are watching your weight.

Increase Fiber

A fiber rich diet reduces your risk of heart disease and diabetes, and helps lower your cholesterol. Try adding kidney, garbanzo, and other bean varieties to your meals, and substitute these for meats when possible.

Lower Sodium Intake

Most sodium we consume comes from processed foods, and foods do not need to taste salty in order for them to be major sources of sodium. Eat fresh vegetables, meats, and fish whenever possible to avoid foods with sodium or sauces added.

Add a Variety of Color

A colorful mix ensures your diet is full of nutrients, vitamins, minerals, and fiber. When choosing leafy vegetables, go for those with darker green leaves, like kale, as these are richer in nutrients.

Step 5: Quit Smoking/Vaping

Smoking and tobacco use increases your risk for cancer, heart disease, stroke, lung diseases, diabetes, and numerous other chronic illnesses. The Centers for Disease Control and Prevention estimates that 16 million Americans are currently living with a disease caused by smoking. These are tips to help you quit:

Set a Quit Date

Set a quit date for yourself, and share with family and friends. With their support, you may feel more empowered to quit smoking, and they will be a great source of encouragement.

Keep Your Hands Busy

Find time for a hobby that keeps your hands busy! This can include cooking, woodworking, writing, knitting, art, and music.

Join a Support Group

The American Lung Association hosts in-person and virtual Freedom from Smoking group programs led by certified facilitators. Along with a small group, you will attend eight sessions including a step-by-step plan to help you quit smoking, and stay tobacco-free.
*More information can be found at Lung.org

Talk to Your Doctor

Your doctor may be able to help determine the best way to help you quit smoking. Medicines containing nicotine, known as nicotine replacement therapies (NRTs), may be an option to make quitting easier. These include the nicotine patch, nicotine gum, nicotine lozenge, nicotine nasal spray, and nicotine inhaler. Other options can include medications that do not contain nicotine, like varenicline and bupropion.

Additional Resources

Improving your physical and mental health can be tiresome, and at times, discouraging when you do not receive the results you had hoped for. The Paramus Health Department offers numerous services to help you achieve your goals. You can schedule an appointment with one of our nurses for:

• Health Counseling Sessions
• Diabetes Screenings
• Blood Pressure Screenings
• Additional Health Resources

Additionally, the Paramus Health Department can guide you in the right direction for primary care and other health needs you may have.