his month we celebrate Father’s Day, so men’s health is naturally on my mind. You don’t have to be a dad to take your health seriously, though. Healthy habits are imperative to achieve good health and longevity, but a lot of men don’t pay attention to their lifestyle choices until it’s too late. You’re never too young or too old to make some improvements, especially since diet and other lifestyle factors can not only help to prevent certain diseases but can also help change the outcome of certain diseases. Five of the 10 leading causes of death and disease in men are directly associated with diet, exercise and tobacco use: heart disease, strokes, atherosclerosis, certain cancers, and type 2 diabetes. Perhaps even more surprising is that these diseases tend to hit men earlier than they do women, starting in their early forties, and the risk factors begin to develop much earlier. Are you doing all you can to lower your risk of developing these diseases? For your self-evaluation, ask yourself the following questions:

1. Is my diet rich in vegetables, fruit, whole grains, lean protein (including beans) and healthful fats?
   

   Research shows that this dietary pattern is optimal for maintaining a healthy weight, preventing high blood pressure, atherosclerosis, heart disease, strokes, certain cancers and type 2 diabetes. For optimal health and disease prevention, eat between seven and 11 servings of produce daily and emphasize healthy monounsaturated and omega-3 fats. Eating healthy fats is especially important for preventing prostate cancer and heart disease. Variety is also extremely important to ensure that you are not getting too much of one nutrient or too little of another. It’s easy for men in particular to get into a food rut where you eat the same things everyday, so get creative and a little adventurous so that you can reap as much benefit from your diet as possible.
   
   

2. Do I eat breakfast, lunch, and dinner every day?
   

   Men who eat regular meals have better concentration and mental clarity, are more productive and tend to weigh less. Skipping any meal, be it breakfast, lunch or dinner, is setting yourself up for low blood sugar, irritability, carbohydrate cravings and overeating later on in the day. If you find that you miss meals often, figure out why and plan ahead by taking some fruit with you when you leave the house and storing some trail mix in your desk drawer at work.
   
   

3. Do I include at least 30 minutes of moderate or vigorous cardiovascular exercise at least five days a week?
   

   Aerobic exercise is a natural energy and mood booster. It helps to lower blood pressure and LDL (bad) cholesterol levels, control blood sugar, and maintain a healthy weight. Physical activity also offers some protection against certain cancers, including prostate cancer. Adding weight training to your routine helps preserve muscle, strength and balance and prevent weight gain. If you are currently sedentary, however, please talk to your doctor before beginning an exercise program of any type or level.
   
   

4. Do I get enough sleep at night?
   

   Recent research shows that most people need at least six hours a night, but some people need up to nine. Adequate sleep is necessary so that your body can repair itself and renew its resources. Very few men get enough sleep. If you are sleep deprived, then you are at risk for weight gain, weakened immunity, accidents, poor concentration, inefficiency and a shorter lifespan. Plus, when you’re exhausted you’re less motivated to care for yourself properly and deal with stressors. If you’re having trouble falling asleep, staying asleep or feel like you haven’t slept well when you wake up in the morning, you may have something besides lack of sleep going on and you should talk to your doctor.
   
   

5. Have I maintained my weight in recent years?
   

   As we age, we naturally lose muscle, which lowers our metabolism and causes weight gain. Age-related weight gain is associated with an increased risk of mortality, especially for those aged 30-44. Middle-aged men who gain 11-20 pounds as adults are up to three times more likely to develop heart disease, hypertension, diabetes, and gallstones than men who only gain five pounds after age 18. Even men who are slightly overweight are more likely to have high blood pressure and are at increased risk of mortality and these associations get stronger as weight increases. If your weight has crept up on you, it’s time to take some action. Losing weight will lower your risk of developing diabetes, heart disease and certain cancers.
   
   

6. Do I floss daily?
   

   Believe it or not, the health of your teeth and gums is a pretty accurate predictor of your overall health. Gum disease is strongly associated with atherosclerosis, the build-up of plaque in the arteries that can lead to heart attacks and strokes. Inflammation in your mouth usually indicates inflammation in your body, which is a very

   Men's Health Tips Eat a variety of foods Aim for 7 - 11 servings of produce a day Choose whole grains Emphasize fish over meat Don't skip meals Be physically active most days Sleep 6-9 hours a night Achieve your healthiest weight Floss your teeth daily Use stress reduction techniques See your doctor yearly

   important risk factor for the development of diabetes, heart disease, some cancers and Alzheimer’s disease. Floss daily, brush twice a day and see your dentist at least once a year to prevent gum disease and its associated risks.
   
   

7. Do I deal with stress well?
   

   Stress affects all men, but how you cope with it can be a key factor in how much it impacts your life. Physical activity on a regular basis can help diminish stress. Exercise causes the brain to release endorphins that make you feel good and improve your outlook on yourself and your life. Researchers also believe that since exercise is a form of physical stress, it helps train your body to respond to stress more efficiently. Deep breathing, although not considered very manly, is also an easy and effective way to deal with stress as it arises. Breathing deeply for just one minute in a stressful situation can slow your heart rate and lower your blood pressure.
   
   

8. Have I had a physical within the last year?
   

   Men are less likely to go to the doctor than women, which is unfortunate because more illnesses could be prevented or detected at early stages with simple, routine medical exams. Your doctor uses your blood pressure, blood cholesterol, and weight to determine your risk for many diseases. Knowing your risk factors is a good thing since it will empower you to start making the changes necessary to get your health on track sooner rather than later.
   
   

   Gentlemen, I hope you answered “yes” to all or most of these questions, but if you didn’t, then its time to get to work on changing each “no” to a “yes.” You owe it to yourself and your family. Happy Father’s Day!

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   The nutrition recommendations found in our newsletters are general in nature and are not tailored to specific health problems. Talk to your physician or other qualified health care practitioner concerning particular health issues or before beginning any nutritional program.