Medically reviewed by Angelica Balingit, MD — Written by The Healthline Editorial Team
A person’s overall health depends on a broad range of factors, including age, race, family history, socioeconomic standing, mental well-being, lifestyle, and more.
Biological sex and societal gender norms also have profound effects, influencing disease risk factors, body composition, health behaviors, and overall life expectancy.
While a person’s individual situation may be complex, the most important habits for good health are often simple: Leading a healthy lifestyle, eating a balanced diet, arranging regular checkups, attending preventive screenings, and destigmatizing mental health issues.
In this article, we cover the key issues in men’s health, including chronic risk factors, prevention strategies, and everyday habits to live a healthier life.
Visit your doctor
In the United States, people assigned male at birth have an average life expectancy of 76.5 years. This is lower than both the overall average (79 years) and the average for people assigned female at birth (81.4 years).
The data also shows that men see their primary care doctors less often than women do. This can lead to late diagnosis and treatment of conditions, which is often linked to less optimal outcomes.
Breaking the stoic silence around men’s health can help people lead longer, healthier lives.
Regular doctor visits can help monitor key health markers, including:
- weight
- blood pressure
- cholesterol levels
- blood sugar management
- prostate function
- vital organ function
Regular check-ups can help manage existing conditions and detect underlying conditions early. Early diagnosis and management can make treatments more effective and improve overall life expectancies.
Support Heart Health
Heart disease is the leading cause of death among natal males in the United States. The term heart disease relates to a number of heart conditions, including:
People can reduce their risk of heart disease by leading an active lifestyle, reducing blood pressure and cholesterol levels, and maintaining a moderate weight.
Screen for Cancer
Cancer is the second leading cause of death among men of all ages. While cancer can affect people of all sexes and genders, those assigned male at birth have an increased risk of prostate, colorectal, testicular, and lung cancer.
Regular screenings can help detect cancer in its early stages. Early detection and treatment are associated with significantly improved outcomes.
- Colorectal: Men should start regular screening at age 45 and older. It is the most common cause of cancer-related death in men under 50.
- Prostate: People at risk of prostate cancer, including black men, those with inherited BRCA2 gene variants, and those with a close family member with prostate cancer, should start screening between 40 and 45 years. Others should speak with a doctor about screening once they are 55 to 69 years old.
- Lung: Lung cancer screening is less common than the above. Doctors may recommend it for those at high risk, such as heavy smokers.
- Skin: Men are more likely to develop and die from skin cancer (melanoma). Statistically, men know less about skin cancer and also use less sunscreen. Symptom education, screening, and increased skin care can reduce the risk of melanoma.
Check in on Mental Health
Not all health is physical. Poor mental health can lead to physical illness, emotional distress, social isolation, and other behavioral issues.
Mental health is not just the absence of diagnosable mental health conditions. It is a broad term that encompasses a person’s emotional, psychological, and social well-being. This may involve their day-to-day emotions, the way they process stress, build relationships, and view themselves.
Taking care of your physical and mental health can:
- improve well-being
- reduce risk of illness
- manage stress
- improve digestion
- increase energy levels
- improve concentration
Mental Health Habits
Being conscious of changes in your thoughts, feelings, and stress responses can help you identify patterns and act accordingly. Some tips that may improve mental health include:
- exercise
- a regular sleep cycle
- maintaining relationships
- eating a balanced diet
- reducing stress
- being outside in nature
These tips may not work for all people. Speaking with a mental health professional can be of great benefit in the exploration and management of mental health concerns.
There are a number of types of therapy a person can try, including cognitive behavioral therapy (CBT), group therapy, and talk therapy.
Diagnostic Gaps in Mental Diseases
Mental health disorders can affect anyone, but may present differently or receive a diagnosis at different rates between sexes.
For example, due to disparities in research to date, men are more likely to receive a diagnosis for attention deficit hyperactivity disorder (ADHD) due to often having more outward symptoms. Men are also more likely to die by suicide as a result of mental health disorders, despite having a lower diagnosis rate for severe conditions.
This diagnosis disparity may occur in part due to a reluctance among men to talk about mental health or seek help.
Lifestyle Habits
Day-to-day lifestyle habits can lay the foundation for a healthy life. This can involve fueling your body with the right foods, staying hydrated, moving every day, sleeping more, and reducing stress.
Managing Weight
People who are overweight have an increased risk of several conditions, including, but not limited to:
Reaching and maintaining a moderate weight can help reduce the risk of developing these conditions and support vital organ function.
The best way to maintain a healthy weight is to eat a balanced diet, prioritizing whole foods, and exercise regularly.
Eating a Healthy Diet
Eating a healthy, balanced diet not only aids in weight management but also gives the body the energy and nutrients it needs to support crucial processes like heart health and nerve function. Not all foods are created equal, however.
Diets rich in whole, nutrient-dense foods, like Mediterranean diet, can reduce your risk of disease, improve overall longevity, and support good mental health.
Conversely, high calorie diets including highly processed foods may increase the risk of heart disease, type 2 diabetes, and malnutrition.
Exercising Regularly
Regular exercise can help reduce your risk of:
- heart disease
- diabetes
- cancer
- depression
- hypertension
While all forms of movement can aid the above, strength training can have particular benefits, including:
- maintaining muscle mass
- supporting joint health
- improving flexibility and balance
As part of a balanced lifestyle, strength training can also help support testosterone levels in men. Healthy testosterone levels are associated with improved sexual function, strength, mood, and heart function.
Prioritizing Sleep
Sleeping a healthy amount on a regular schedule is essential for good health and overall well-being. While there is no one-size-fits-all amount of sleep a person needs, 7 to 9 hours is typically suitable for most adults.
A lack of sleep can reduce energy in the day, weaken the immune system, disrupt emotional regulation, and affect many other bodily processes.
Summary
A healthy lifestyle is multifaceted, encompassing diet, activity, regular health check-ups, and mental health support.
Men are typically less likely to focus on these things to improve health, but simple improvements can have a far-reaching impact.
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