Tips to Maintaining your Health
Keep in mind that these 5 risks to a man's health—high blood sugar, high cholesterol, high blood pressure, high PSA levels, and low testosterone—are just a few of the common concerns men should know about. Talk to your doctor about these and other risks.
- Get plenty of rest, eat right, and exercise often
- Check with your doctor before starting any diet or exercise program
- Know your family's health history
- See your doctor at least once a year, and ask for an explanation of your test results and what it all means
- Make sure you follow the treatment plans that you have worked out with your doctor
- Start slowly and build your strength and cardio fitness
- Get a workout buddy
- Create an exercise routine; walking 30 minutes/3 days a week is a good start1
- Increase the amount of exercise by 15 minutes and up to 5 days a week as you build your strength1
- Set a goal ahead of time and stick to it
- Yard work and house chores count as exercise too
- Talk with your doctor before you start an exercise plan
Energy balance is the key to maintaining healthy weight. The amount of energy or calories you get from food and drinks should be balanced with the energy your body uses for things like breathing, digesting, and being physically active.
A healthy eating plan should include2:
- Plenty of fruits and vegetables, whole grains, and low-fat dairy products
- Lean meats, poultry, fish, beans, eggs, and nuts
- Foods low in saturated fats, trans fats, salt, and added sugar
- Portion control—be aware of how much you put on your plate at meals
Be sure to talk with your doctor before you start a new diet.
At each office visit, ask your doctor or nurse to help you fill in your test results using the printable guides on this website to help you keep track of your numbers. You will be able to see how your levels change over time.
1. National Institutes of Health (NIH). National Heart Lung and Blood Institute. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report. September 1998. Available at: http://www.nhlbi.nih.gov/guidelines/obesity/ob_gdlns.pdf. Accessed February 1, 2012.
2. National Institutes of Health (NIH). National Heart Lung and Blood Institute. Healthy eating plan. Available at: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/calories.htm. Accessed February 1, 2012.