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    Summer is right around the corner which means it’s time for longer days and hopefully beachy weekends and more time outdoors. But it’s also time to celebrate Men’s Health Month. If you didn’t know men’s health has its own month (June), you do now! And it’s a great time to take stock of useful health tips. 

    Whether you’re concerned about heart health, improving your diet or prostate health, you’ve come to the right place.

    During Men’s Health Month, it’s time to spotlight some good health tips for men to follow. Diet, exercise, and other lifestyle factors can affect your health.

    Spotlight On Men’s Health Month: Good Health Tips For Men Who Are Focused On Well-Being

    In recent years, men have expanded their focus on health to include more than just exercise and fitness, though that is always important. Today, when the topic of men’s health tips is broached, experts want to focus on your overall well-being. 

    mens health tips graphic | Gundry MDMany men wonder how they might be able to cut down on stress, take better care of their skin, and even find the right types of exercises as they age. A healthy lifestyle is important for your overall wellbeing and longevity.

    So what are the best new health tips for men? Well, all health begins in the gut. So let’s start with a look at how you should be eating and burning the calories you consume.

    Physical Health: Eliminating Foods Is Part Of A Healthy Diet 

    When it comes to heart health and being in good physical shape, a healthy diet is key. Of course, you want to do everything in your power to keep your gut healthy and that means focusing on lectin-free foods. 

    There are a lot of different foods out there mislabeled as “healthy”. Over time, food marketers have trained you to consume fat-free, low-fat foods that have been chemically manipulated or are full of harmful lectins. Gluten is a lectin, but one of many.

    When lectins enter your system, they can lead to food poisoning-like physical upsets such as:

    • Digestive issues
    • Swelling
    • Weight gain
    • Gas and bloating 1

    man with digestive problem | Gundry MDBut learning to remove lectins from your diet takes no time — you just need to know what to avoid. The basic list below is a good starting point. Avoid the following lectin-filled foods: 

    • Grain-fed and farm-raised animal meats or by-products (including Casein A1 dairy)
    • Some vegetables (eg: nightshades like potatoes, eggplant, tomatoes)
    • Specific seeds like sunflower seeds or pumpkin seeds
    • Certain nuts like peanuts and cashews
    • Grains (excluding sorghum and millet)
    • Legumes and beans

    In addition to thinking about foods to ditch, you should also think about great foods to eat daily. 

    Physical Health: Foods That Are Part Of A Healthy Diet (Surprises To Eat Daily)

    Among the best foods to incorporate into your diet are avocados (which contain monounsaturated fats — the truly healthy fats). 2 

    There are wonderfully healthy fats in avocados that can also support weight loss efforts and attempts to maintain better heart health. 3You can also chow down on walnuts, macadamia nuts, and pistachios each day, but just a handful a day. 

    avocado | Gundry MD

    Finally, there’s no reason you shouldn’t eat an oz of extra dark chocolate as a daily pick-me-up. Cocoa is filled to the brim with antioxidants that can help fight free radicals and support the potential staving off of heart health events like a heart attack. Just make sure to choose 72% (or higher) cacao.

    Just make sure to get your doctor’s approval before making any extreme dietary changes. 

    Physical Activity: Getting Regular Exercise Is Important For Men

    According to a study in the National Institutes of Health database, over 68% of Americans are overweight and over 34% are considered obese. These mass health concerns can often contribute to heart health worries and other physical discomforts. While so many health plans focus on caloric restriction as a means of achieving weight loss — regular exercise is highly recommended for weight loss by the most renowned public health organizations. 5

    one arm pushup | Gundry MDThe truth is that physical inactivity is a significant risk factor for heart health issues like heart attacks. Inactivity can also be a risk for issues with bone and joint health and may even affect your mental health negatively. 6 

    But upping your exercise game doesn’t have to mean intense boot camp type workouts for long stretches of time every day. Exercise doesn’t have to eclipse other priorities in your life. A brisk walk for just a half-hour each day can make an impact on your health. 

    In one recent study, those who get in regular exercise may have a more than 50% reduction in health risks. Not only that, but an increase in energy expenditure from regular physical activity was associated with around a 20% mortality benefit. 7

    Bottom line: if you hope to weigh less and live longer, you should be exercising for at least a half-hour each day. A brisk walk should do the trick, but here are a few other low-impact ideas for men who want to exercise each day:

    • Walking
    • Jogging
    • Hiking
    • Swimming
    • Biking
    • Aerobics classes
    • Dance
    • Rock climbing


    Regular exercise isn’t just about looking great and losing weight, it’s also about relieving stress and grabbing solid self-care or “me” time. Just make sure to get your doctor’s approval before beginning any new exercise regimen.

    Mental Health: Work, Relationships, Your Sex Life, and More

    Your mental health is just as important as your physical health. Mental health can be affected by so many aspects of your daily life. Stress from work, frustration in relationships, or disregard for safety and security in your sex life can all take their toll on mental health.

    Now, men experience mood swings and low moods just like women do, but how those mental health concerns are expressed can be different for guys. Men tend to express low moods by acting irritable, becoming hostile, or trying to escape their home life. 8

    And as men age, they may deal with frustrating sexual health issues like erectile dysfunction or an enlarged prostate — these things can reduce a man’s confidence and affect his mental health.

    depressed-man | Gundry MDWhen you experience issues like these, it’s best to talk with your doctor. Also, if you start to witness changes in your bathroom use, or have a sore on your skin that doesn’t heal per usual… visit your doctor. Not only can a healthcare professional help you address your physical issue, but they can also recommend useful ways to maintain and improve your mental well-being.

    Make Sure To Get Regular Checkups 

    Regular checkups are a good idea no matter what age you are. Checkups let you know where you’re at with your general health and mental health. By checking in on your health status, you can learn to combat stress, talk specifically about food choices, or bring up any particular question that might be on your mind.

    How often should you have a checkup? If you feel well, once a year is all you need. And again, if something feels off, it’s a good idea to check in with your doctor. Also, know your family history when you do visit your doctor. This will give them a better sense of what to look for when seeing you.

    In The End

    Taking care of yourself matters. Knowing what to eat, how to get your exercise in, and the ways to keep good mental health habits is as important for men as it is for women. Do the things you find enjoyable: a game of tennis or golf, making time to watch a TV show you like, and cooking a nice meal are all ways to not only enjoy your time, but also improve your well-being for the long haul.


    Sources

    1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1115436/
    2. https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
    3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/
    4. https://www.ncbi.nlm.nih.gov/pubmed/26456559
    5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630467/
    6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
    7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
    8. https://www.nimh.nih.gov/health/publications/men-and-depression/index.shtml
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