Mens Health
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Men often delay checkups or push through symptoms, but taking action early can protect years of healthy, active living. Heart disease kills one in every four men in the United States—yet most cases are preventable.
High blood pressure, heart disease, and circulation problems often build slowly, showing few signs until they become serious. Regular monitoring, balanced habits, and stress management can make a real difference in prevention and recovery.
Taking care of your heart isn’t only about avoiding illness—it’s about having the energy and confidence to stay present for the people and activities that matter most.
On average, men live shorter lives than women and face higher risks of heart disease, stroke, and high blood pressure. Many of these risks develop silently, which makes awareness and routine care essential.
Why you may face higher risks as a man
Biology: Hormones, body composition, and how your body processes cholesterol can influence heart and vascular health.
Lifestyle: Smoking, stress, diet, and lower activity levels all affect your circulation over time.
Behavior: Men are less likely to see a clinician regularly, talk about symptoms, or seek help for mental health concerns.
Why it matters
Paying attention to your health means understanding both the physical and social factors that shape how you feel. Regular checkups, healthy habits, and open communication with your care team can lower your risks and help you stay strong for the long run.
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Heart and Circulation Health
Heart and vascular conditions affect millions of men, often without clear warning. Recognizing your risk factors and early symptoms can help you act before problems become serious.
Major Risk Factors
High blood pressure: Damages arteries even without symptoms.
High LDL (“bad”) cholesterol: Contributes to artery narrowing and plaque buildup.
Smoking or vaping: Weakens blood vessels and accelerates heart disease.
Excess weight or inactivity: Especially abdominal fat, which increases inflammation.
Diabetes or prediabetes: Greatly increases heart and vascular risk.
Chronic stress and poor sleep: Raise blood pressure and strain your heart.
Family history: Risk is higher if a close male relative had heart disease before age 55.
Warning Signs to Act On
Chest pressure, tightness, or pain
Shortness of breath with routine activity
Numbness or weakness in your limbs
Unexplained fatigue or swelling in your legs
Erectile dysfunction
Dizziness or fainting spells
If you experience chest pain, sudden weakness, or trouble speaking, call 911 immediately—don’t drive yourself.
Protecting Your Heart
Get your blood pressure, cholesterol, blood sugar, and waist size checked regularly.
Move your body most days of the week—walking, yard work, or sports count.
Eat plenty of vegetables, fruit, and lean protein; limit salt and added sugars.
Quit smoking or vaping.
Keep alcohol moderate (1–2 drinks max per day).
Call your clinician if you notice new fatigue, swelling, or shortness of breath.
Small, steady changes protect your heart over time—consistency matters more than perfection.
Preventive Care and Screening
Regular checkups catch problems early—when treatment is simpler and more effective. Many men skip annual visits until symptoms get serious, but prevention works best when it’s consistent.
In Your 20s–30s
Blood pressure: Check every year
Cholesterol panel: Every 5 years, or more often with a family history of heart disease
Testicular self-exam: Once a month
Skin and dental checks: At least once a year
Health habits: Review exercise, nutrition, and mental health regularly with your clinician
In Your 40s–50s
Continue all the above, plus:
Diabetes screening (A1C or fasting glucose): Every 3 years
Prostate health: Discuss PSA testing with your clinician to weigh risks and benefits
Heart-disease risk assessment: Especially if you have a family history or other risk factors
Colorectal screening: Begin colonoscopy or stool-based testing at age 45
Eye exam: Screen for glaucoma and age-related vision changes
In Your 60s and Beyond
Continue all recommended screenings and add:
Abdominal aortic aneurysm ultrasound: One-time test if you’ve ever smoked
Bone density scan: If at risk for osteoporosis
Cognitive and hearing screenings: As part of your annual wellness visit
More frequent cardiovascular monitoring: Based on your overall health and medications
Every Man, Every Year
Blood-pressure and cholesterol review
Body-weight and waist-circumference check
Mental-health check-in
Medication and supplement review
Dental and vision care
Prepare for Your Appointment
Bring a list of all medications and supplements you take
Know your family’s health history (parents, siblings, grandparents)
Write down any symptoms, questions, or concerns you want to discuss
Share recent readings if you track your blood pressure, blood sugar, or cholesterol
Preventive care helps you stay independent, energetic, and confident—not just living longer, but living better.
Mental Health and Emotional Resilience
Mental health plays a major role in heart and vascular health, yet many men hesitate to ask for help. Stress, anxiety, and depression can raise blood pressure, increase inflammation, and affect sleep, focus, and motivation.
Why Mental Health Matters
Ongoing stress keeps your body in “high alert” mode, straining your heart and blood vessels.
Depression and anxiety are linked to higher rates of heart disease and slower recovery after illness.
Ignoring emotional health can make it harder to stay consistent with exercise, medication, or healthy eating.
Common Barriers Men Face
Feeling like you should handle things on your own
Worry that talking about emotions shows weakness
Not knowing where to start or who to trust
Fear of how stress or burnout might affect work or family
Healthy Ways to Build Resilience
Move often: Exercise releases chemicals that improve mood and lower stress.
Stay connected: Talk with friends, family, or trusted coworkers—social connection protects your heart and your mind.
Talk it out: A short conversation with a clinician, counselor, or therapist can make a difference.
Get enough rest: Aim for 7–9 hours of sleep each night.
Limit alcohol: It can worsen anxiety and low mood.
Create structure: Consistent routines help reduce stress and improve focus.
When to Reach Out for Help
Ongoing sadness or loss of interest in daily life
Major changes in sleep, appetite, or energy
Feeling irritable, angry, or hopeless
Thoughts of self-harm or that others would be better off without you
If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline. You can also talk to your primary care clinician, who can connect you with a therapist or support group.
Hormonal Health and Aging
As men age, hormone levels—especially testosterone—naturally decline. These changes happen gradually, but they can affect your energy, mood, muscle strength, and sexual health.
Common Signs of Low Testosterone
Feeling more tired or less motivated
Decreased interest in sex or changes in performance
Loss of muscle mass or increased belly fat
Mood swings, irritability, or trouble focusing
Reduced bone strength or frequent injuries
Difficulty sleeping
Since many of these symptoms overlap with other conditions, checking in with your clinician can help you find the right cause and next steps.
How to Support Healthy Hormone Levels
Stay active: Strength training supports testosterone production and overall vitality.
Eat a balanced diet: Include lean proteins, healthy fats, and foods rich in zinc and vitamin D.
Maintain a healthy weight: Extra body fat can lower testosterone levels.
Manage stress: High stress increases cortisol, which can suppress testosterone.
Sleep well: Most testosterone is produced during deep sleep.
Limit alcohol: Heavy drinking can interfere with hormone balance.
Avoid unregulated “T-boosting” supplements: Many are ineffective or unsafe.
When to Talk to Your Clinician
If you notice symptoms that affect your quality of life, your clinician can:
Order blood tests to check hormone levels
Rule out other possible causes
Discuss whether treatment or lifestyle changes can help
Testosterone Therapy—What to Know
Testosterone replacement therapy (TRT) can help some men with confirmed low levels, but it isn’t for everyone. It may carry risks such as:
Changes in cholesterol or blood pressure
Worsening sleep apnea
Prostate health concerns
Lower fertility
Never use testosterone products from non-medical sources or without supervision. Ongoing monitoring is essential to stay safe.
Long-Term Care and Lifestyle Integration
Long-term health is built on steady habits, not short-term fixes. The choices you make today shape how you’ll feel years from now.
Nutrition
Focus on: Whole foods, vegetables, lean proteins, and healthy fats.
Limit: Processed foods, fast food, added sugars, and excess salt.
Tip: If it comes in a package, read the label. If you can’t pronounce most ingredients, reconsider.
Start small: Add one vegetable to dinner each night this week.
Movement
Combine cardio for heart health, strength training for muscle and bone support, and flexibility to prevent injuries.
Choose activities you enjoy—the best routine is the one you’ll keep doing.
Start small: Take a 10-minute walk after dinner tonight.
Sleep
Aim for 7–9 hours per night.
Keep your room cool, dark, and quiet.
Limit screens an hour before bed.
Start small: Set a consistent bedtime alarm—not just a morning one.
Routine Care
Keep your checkups and follow through on recommendations.
Track your key health numbers (blood pressure, cholesterol, weight).
Take medications as prescribed—set reminders if needed.
Start small: Schedule your next physical if you don’t already have one booked.
Stress Management
Practice mindfulness, meditation, or simple breathing techniques.
Spend time outdoors and make space for hobbies you enjoy.
Start small: Try the 4-7-8 breathing method (inhale 4 counts, hold 7, exhale 8).
Family and Community Health
Your choices affect more than you. Modeling healthy habits for your family or friends can encourage them to do the same.
Encourage partners, brothers, and friends to get regular checkups.
Share what you learn about heart and vascular health.
Make healthy activities social—walk together, cook together, move together.
Community and Support
Having support makes it easier to stay consistent and motivated. Staying connected helps you manage stress, find encouragement, and maintain healthy habits that last.
Why connection matters
Having someone to check in with helps you stay on track
Shared experiences make challenges feel less isolating
Social activities lower stress and improve mood
Talking openly about health reduces stigma and builds trust
Ways to stay engaged
Join a local walking or fitness group
Attend health workshops or support circles through hospitals or community centers
Volunteer or mentor younger men about wellness and balance
Participate in online communities focused on heart and vascular health
Talk with friends or family about health—it helps normalize the conversation
Share your experience when it feels right; your story can encourage others
Finding support
Explore programs at local YMCAs, community centers, or parks departments
Ask your clinician about men’s support groups or health programs
Look for group classes or check-ins that combine activity and community
Join VLN’s online community to connect with others focused on vascular health
Even small conversations can make a difference. Checking in with another man today might help him take a step toward care tomorrow.
Take the First Step Toward Better Health
The strongest thing you can do is show up for yourself. Schedule your next checkup, commit to one new healthy habit this week, and connect with someone who shares your health goals.
Every decision you make today protects the life you want to live tomorrow. The people who count on you need you healthy and present.
References
American Heart Association. (2023). Men's Health and Cardiovascular Risk. Circulation.
CDC. (2023). Men's Health and Preventive Screening Guidelines. cdc.gov
Mayo Clinic. (2023). Men's Health: Preventive Care and Screenings.
Harvard Men's Health Watch. (2022). Stress, Hormones, and Heart Disease in Men.
Movember Foundation. (2024). State of Men's Health Report.
American Psychological Association. (2023). Mental Health Disparities: Men and Depression.