5 Simple Tips to Enhance Men's Health

Your health isn’t something that you only need to think about when you’re feeling under the weather. Prioritizing your health every day can help you prevent issues down the road. 

If you're looking for a few ways to enhance your health, we’ve got you covered. Our Performance Rejuvenation Center team shares five simple tips to enhance men’s health. 

1. Tweak your diet

What you eat (and what you don’t eat) is one of the easiest ways to enhance your health. It’s best to include a variety of fruits, vegetables, lean proteins, 100% whole grains, and healthy fats in your meals. Add more fiber to your diet to help reduce the risk of several diseases, lower your cholesterol, and help maintain normal blood sugar levels and a healthy weight. 

One of the best ways to get more fiber is to add more beans to your diet. You can sprinkle them on salads, make bean burgers, or add them to chili or stews. Many men shy away from beans because they can make you feel gassy, but if you soak beans overnight before cooking, you dramatically reduce gassiness. 

What you don’t eat is also equally important. Limit your intake of processed foods, excessive sugars, and saturated fats. 

Your beverages are another important aspect of your diet. Drink an adequate amount of water throughout the day to support various bodily functions. How much you need varies on several factors, including your activity levels. Men should aim for 15.5 cups of fluids, including water, herbal tea, juice, bone broth, plus water from juicy fruits, soups, or vegetables. 

2. Exercise daily

Exercise provides no shortage of benefits. Regular exercise can lower your risk of several diseases, improve your mood, strengthen your bones and muscles, and support healthy heart function.

Every week, set a goal for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise. Incorporate strength training exercises at least twice weekly to enhance muscle health and metabolism. Whether it's brisk walking, jogging, weightlifting, or sports, find activities you enjoy to make fitness a sustainable part of your routine.

3. Prioritize your mental health

As you age, andropause and hormonal imbalances can affect your mental health. It’s not uncommon to feel mood swings or even feelings of depression as you go through andropause.

You can support your mental health (at any age) by eating healthy foods, exercising, engaging in hobbies, and spending meaningful time with friends and family.

Specific anti-aging treatments can help support healthy mental function by balancing your hormones.

4. Practice good sleep hygiene

Your body can’t function properly without enough sleep, but it’s far too tempting to skimp on sleep. Practicing good sleep hygiene is a simple way to shift more priority to your sleep health. After all, your body needs sleep to recover from workouts, repair cells, strengthen your immune system, and process memories from the day.

Good sleep hygiene includes going to bed at the same time, sleeping in a dark, cool room, and avoiding screens (TV, tablets, phones) for 1-2 hours before bed.

Tip: if you like to read before bed, use the night mode on your e-reading device.

5. Schedule your annual exam

Scheduling your annual exam is the easiest way to practice self-care. During your annual men’s health exam, our team orders blood work to get a baseline of your hormone levels, cholesterol, and other important health markers. Your annual exam includes a physical exam, a review of your health history, and a discussion of current symptoms you experience.

Our team also provides any therapies or medications you need based on your blood work, including (add TRT here), growth hormone replacement therapy and peptide therapy. Depending on your needs, we recommend lifestyle changes that benefit you. 

When you’re ready, call our Washington, D.C., office at  202-251-4472 or book online to schedule your men’s wellness exam and put your health first.