June is National Men’s Health Month and it is essential for men to take charge of their health. The month focuses on heightening the awareness of preventable health issues and encouraging men to be proactive with early detection and treatment of disease among men and boys. The official symbol of the month is a blue ribbon
Though Men’s Health Month has been recognized for more than 25 years, this 2020 observation comes with considerable notoriety, especially for black men. According to the U.S. Department of Health and Human Services, Office of Minority Health, African American men over 20 are diagnosed with the following conditions:
- Diabetes, 13.4 percent of Black men versus 8.7 percent of white men
- Hypertension among those 20+, 41.8 percent of Black men versus 31.1 percent of white men
- Obesity, 63 percent of black men 20+ were overweight or obese
- Stroke, black men are 60 percent more likely to die from a stroke
And then there is heart disease which is increased by diabetes, hypertension and obesity. Not a pretty picture. Add these ever-present health issues to the arrival of coronavirus-19, violence and frequent mistreatment by law enforcement officers, and you have fuel for a health disaster. In taking an unscientific poll, I asked a few men why they did not take better care of their health, I heard “too busy,” “I just don’t think about it,” “I don’t have time to exercise,” and “I’m on the see food diet---I see food, I eat it.” Definitely not the answers to keep a man healthy.
Regular exercise and a healthy diet are factors that can affect health issues. The incidence of chronic diseases i.e. diabetes, high blood pressure and obesity can be reduced by moderate-intensity physical activities. Director of Operations for ETS Performance Noah Draper advises, “If you can talk while doing the activity, you can consider that moderate-intensity. Exercise options include walking or running at a light pace, push-ups or sit-ups, leisurely biking or swimming.”
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Following are suggestions of foods to include on the menu to keep a guy on track for good, better, or best health.
- Choose unsaturated fats such as those in fish, nuts and vegetable oils.
- Cook with olive, canola or sunflower oils
- Include omega-3 fatty acids in the weekly diet –they are found in salmon, mackerel, sardines and rainbow trout. Choose whole grain foods– whole wheat bread, quinoa, and brown rice
- Choose protein foods such as beans and lentils, tofu, Greek yogurt, and low-fat cheeses.
- Add a variety of colorful of fruits and vegetables to meals. Tomatoes, broccoli, pomegranates, blueberries, beets, watermelon, and strawberries are excellent choices.
- Limit or avoid refined and processed foods—donuts, white rice, white flour
- Limit alcohol intake
- Drink plenty of water, about 8 to 10 glasses daily
In addition to diet adjustments, the following guidelines are also an aid to maintaining good health.
- Find a health care provider that he feels comfortable with and encourage him to schedule and keep appointments for regular check-ups.
- Make sure he knows his important health numbers, such as his blood pressure, cholesterol levels, risks of diabetes, etc. Help him set up a file for all test results at home, as well as at your doctor’s office.
- Know as much about family health history as possible. Health history can be an important indicator of health risks. Heart disease, diabetes, and cancers such as colorectal and prostate cancer can run in families.
Now if men in your circle resist suggestions to make changes for a healthier lifestyle just remind them it’s all about keeping them around.
