Men stay busy earning the bread for their families. Most of them have the misconception that if they are looking fit and healthy, they are fine and do not need to visit a doctor. However, regular checkups help in screening and catching a disease in the early stages. Earlier the diagnosis, quicker is the cure. Some diseases if detected late are fatal while others if detected late take long to cure.
As Early As 20s
Men need to start with some preventive habits as early as the age of 20s. These habits once formed at this age stay for life.
- Wearing Sunscreen and minimising sun exposure.
- Limiting alcohol to two drinks per day.
- Avoid smoking, secondhand, smoking, and tobacco.
- Maintain a moderate weight.
- Always wear a seat belt while driving.
- Use a condom and have safe sex.
- Hydrate well.
- Avoid stress and get plenty of rest.
Most men do not take care of their skin, not as extensively as women. Men also tend to spend long hours in the sun unprotected. If you have had lots of sunburns in childhood you are at risk of skin cancer. Do regular skin checks after the age of 30 years. Keep track of any changes in the moles or birthmarks on your body. Any slight change should be reported to a dermatologist.
40’s and 50’s
Once you enter in the forties start with regular screening, once a year for the following
- Prostate Cancer Screening
- Blood Sugar testing
- Blood Pressure Checks
- Body Mass Index
- Cholesterol Levels
60’s Additional Checks
As the men enter into their sixties, they should add a few more tests to the already existing list
- Eye check
- Hearing check
At the age of seventy and above the immunity of men goes down. Hence, it becomes imperative to take flu shots every year along with all the preventive tests. The Bone density reduces around seventy years of age and should be regularly monitored.
To Stay Healthy
- Exercise: It is best to start exercising from a young age of 5 years and let it become a part of daily life just like eating and drinking water. However, it is never too late to start. If you have a sedentary lifestyle, put on your walking shoes now and get on the move. Start with 30 minutes two to three days a week, and go up to 150 minutes, four to five days a week.
- Balanced Diet: Eat a well-balanced diet containing, fruits, vegetables, proteins, lean meat, fiber, limit processed foods and sugar. Ensure you have enough proteins (in grams), at least equal to 0.8 times your body weight. For example, if you weigh 70 kg, you must have at least 70 X 0.8 = 56 grams of proteins daily. However, actual requirements of protein is based on age, gender, activity level, ethinicity and many other factors. The multiplication factor may vary from 0.8 to 2.5 times.
- Water: Stay well hydrated and one to two liters of water daily depending upon your activity levels.
- Quit Smoking: Smoking is injurious to health. If you are a smoker pledge to quit smoking and take adequate to steps to facilitate it.
- Limit Drinking: Avoid excessive alcohol drinking.
- Sleep well: Seven to nine hours of night sleep is a must daily for all age groups.