After a light knock, I open the exam room door. The smell of cigarette smoke is evident. I introduce myself to the gentlemen sitting uneasily on the exam table. I ask what brings him to the office today and he states, “I need to get a check-up.” I ask when he last saw a doctor. No response from the gentleman — just silence and a long sigh. He clearly doesn’t want to be here. I begin with some light conversation to try and put him at ease, which is something I think I’m good at. When I feel he’s ready, I begin my assessment. Do you smoke? Do you drink alcohol? Do you exercise? The patient begins to shift back and forth with a tight-lipped expression. As quickly as I ask the questions, he intermittently answers in a staccato manner. A long pause followed by a no to the first question, a firm no to the second and “I walk a lot” to the third. His presence is definitely an important step in taking charge of his health. However, I can’t help but stop and think, “Is he here solely on his own accord?” and “Is he being honest with me?”
This is an all-too-familiar situation. Men often do not make visits to discuss preventive health care. In addition, many ignore symptoms and put off seeking medical attention. Some reasons include: a lack of time, a perceived need, no insurance, no doctor and fears of receiving a diagnosis or an invasive exam. Did someone say prostate? When they do show up, it’s often at the behest of a woman close to them — a spouse, mother or other family member or for an employer mandated physical. As men, it’s time we prioritize our health and become more proactive and engaged in the process. Here are some things to start thinking about:
[See: 7 Exercises Men Should Do Every Day.]
The Good
As a physician, I can’t overstress the importance of healthy behavior. Even if you’re not seeing the doctor regularly, you should try your best to live a healthy lifestyle. This includes eating well, exercising regularly and getting enough sleep. A well-balanced diet rich in fruits, vegetables and lean meat is highly recommended. Think of kale, spinach, avocados, beans, lentils, walnuts, almonds and salmon as good foods to start incorporating into your regular diet. Keep some walnuts and almonds around as a healthy snack, and consider taking fresh fruit to work to avoid hitting the vending machine when hunger strikes.
Getting at least 30 minutes of exercise a day can be an early goal — build up to this and then go beyond. A mix of aerobic and weight-bearing exercises is ideal for both cardiovascular and bone health. The most common excuse not to exercise is “I don’t have the time,” but consider, for example, incorporating physical activity into your schedule by getting off the bus or train a stop early on the way to work and back. If that’s not an option, try stepping out and taking a walk at lunch time. That extra time walking counts and may help you segue into a more active lifestyle.
Hitting the snooze button to get an extra 5 or 10 minutes of sleep may feel like a small personal victory. Let’s be honest: The pleasure is fleeting, and it doesn’t replace the full night of sleep your body needs. Getting enough sleep can help you maintain a healthy weight and decrease your risk of serious medical conditions like diabetes and heart disease. Eight hours isn’t realistic? Let’s set a goal of at least seven hours a night, which is enough to keep you from feeling drowsy all day. Need some extra motivation? Getting enough sleep may lead to a better sex life. Oh, and if you’re waking up the neighbors with your snoring, tell your doctor! You may have a condition called sleep apnea, which requires treatment.
[See: 17 Ways Heart Health Varies in Women and Men.]
The Bad
What would a visit to the doctor’s office be without a “don’t do this” list? Unfortunately, this can come across judgmental, leading to some not-so-honest responses. It’s important to be straightforward with your doctor so he or she can assess your health accurately. Let go of any perceived stigma you may feel from sharing this information — and trust me when I say you aren’t telling me anything I haven’t heard before. Also, we can’t help what we don’t know about, which may limit your access to resources and treatments. You may be making it harder on yourself with the tough guy “cold turkey” approach. Here are some things to avoid and have an open conversation about with your physician.
— On the top of this list is tobacco use. The lists of adverse health impacts from the use of tobacco are endless, from heart disease and stroke to various types of cancers. Often the only tactic used to stop this and other types of behavior is fear. While this may help some, for many it must be coupled with support, communication and motivation. I often tell my patients that it’s OK if your first or second attempt to stop smoking fails. Don’t feel like a failure. Nicotine is an extremely addictive substance. It usually takes multiple attempts to finally quit, so keep at it. Pairing up with a friend or family member and quitting together may be helpful.
— If you don’t drink alcohol, as in the case of approximately 30 percent of Americans, you’re in the clear. If you do, aim for alcohol in moderation, which equates to no more than two drinks a day for an adult male. Heavy drinking increases your risk of motor vehicle accidents and other injuries, in addition to damaging your liver. Alcohol is one of the leading causes of preventable death in the United States, and men account for the majority of those deaths. Drinking can also lead to missed days of work and relationship issues. Saving the week’s “quota” and downing them all during the big game on Sunday is not the way this works. It’s considered binge drinking and can be equally or more harmful. If you are unable to keep your drinking in-check, talk to your doctor about your options.
— Trans-fatty acids or trans-fats are another culprit of heart disease. Next time you’re fist deep in that bag of potato chips, take a second to look at the food label. Look for the trans-fats content and scan the ingredients for any oil preceded by the words “partially hydrogenated.” Avoid consuming these foods — and same goes for sugary drinks and sodas. Loaded with sugar and virtually no nutritional value, they can really help you pack on the pounds. How can that be? Well, you’re eating extra meals without even knowing it. A 20-ounce can of soda and fast-food hamburger each have about 250 calories. Bottom line is learning how to read a food label. If you need to, ask your doctor; he or she may have a nutritionist or health educator on site who can help.
— Be up front about any depression or anxiety you may be experiencing. Don’t just tough it out. Many of us will have to deal with the effects of depression at some point in our lives. You are not alone, and your doctor can guide you through it. One shoe doesn’t fit all when it comes to this issue, and treatments can vary from talking/therapy, to medications, to just getting more sunlight and exercise. If you have specific symptoms, tell your doctor.
— When many men first talk to me about erectile dysfunction, the issue has already been going on for months or even years. The impact that this has already had on their relationships and themselves is evident. With direct consumer advertising, anybody who watches television knows that medications are available to treat the condition. You may or may not need them, but the point is the dialogue must start to make any improvement.
[See: 8 Questions to Ask Your Pharmacist.]
The Healthy
So what does it take to stay healthy? Keep doing the good stuff. Avoid the bad. Communication is key, and you should feel comfortable having candid and honest conversations with your doctor. If you don’t have a doctor, find one. You can ask family, friends, neighbors or coworkers for references. If lack of time is a factor, ask if your doctor’s office has a patient portal. This will allow you to communicate online or via email. Prioritize and be engaged in your health care. The payoff could be huge.
More from U.S. News
17 Ways Heart Health Varies in Women and Men
7 Exercises Men Should Do Every Day
8 Health Technologies to Watch For
The Man’s Guide to Becoming Healthy originally appeared on usnews.com
