By Maria Jauhar, M.D.

June is Men’s Health Month, which makes this the ideal time to offer up some great tips for improving and maintaining your health. Here are eight that will start you on the road to optimal health.

1. See Your Doctor

If you don’t have a doctor, get one. And if you have one, see him or her at least once a year to discuss all aspects of your health. And don’t assume that just because you are feeling well, that you are. There are many silent killers that go undetected before it’s too late. An annual checkup can make sure you steer clear of chronic conditions and catastrophic illnesses.

2. Eat Well

Eating well means that you get all the nutrition your body requires. Along with sleep, your dietary habits are crucial to overall well being. Stay away from counting calories and focus instead on nutrition and variety. Most important, don’t skip breakfast and include plenty of fiber in your morning meal. Fiber in the morning will reduce hunger cravings in the afternoon, which is when most people grab sugar-laden snacks to fend of fatigue. Try a morning bowl of steel-cut oatmeal with raisins, walnuts, and flaxseed oil, which will keep your metabolism cranking longer. For lunch and dinner, select foods with bright, rich colors, as these are packed with flavonoids and carotenoids, which powerful compounds that bind the damaging free radicals in your body and lower inflammation. Set a daily goal of eating nine fistfuls of colorful fruits and vegetables.

3. Speaking of Sleep…

Get at least seven hours of sleep a night, which will not only help you live longer, but also will lower your stress, sharpen your memory, and reduce food cravings. Strive to go to bed at the same time each night and wake up at the same time each morning – including weekends.

4. Get Serious About Exercise

Studies have shown that if you sweat for at least one hour per week (from exercise, not from sitting on the beach under a hot sun), then you’ll enjoy numerous benefits, including a reduced risk of heart attack and lower blood pressure. Like your food and vegetables, variation is key. You need to vary your workouts to achieve maximum workout efficiency. Most important, be sure to include an age-appropriate mix of aerobics, muscle training, and stretching.

5. Get Rid of the Gut

To determine whether your beer belly is getting out of control, do this: Put a tape measure around your body at the level of your belly button. That number should be less than half your height. So, if you are 5-feet and 10-inches tall, you need to keep your waist at no more than 35 inches. Why? Because that beer belly is increases your likelihood of having a heart attack or developing diabetes.

6. Take Care of Your Prostate

As you get older, your prostate grows, which can lead to urinary problems and prostate cancer. If you are at least 50, have your prostate checked every four years. In addition, a really healthy, low-fat diet has been shown to reduce the likelihood of prostate growth and may reduce the risk of prostate cancer.

7. Keep Track of Your Vitals

Your vital numbers include your blood pressure (which, ideally, should be below 115 over 75), LDL cholesterol (under 100), resting heart rate (under 70), and fasting blood sugar (under 100). If your numbers aren’t ideal, change your diet until they improve and see your doctor if you need help getting them under control.

8. Be Proactive About Your Health

If you haven’t had an annual physical in more than a year, then schedule an appointment with us by clicking this link. More than likely, your insurance plan fully covers the cost of your physical. Along with your physical exam, we can discuss other preventive medicine services with you, including healthy lifestyle management programs, medical weight loss programs, anti-aging programs, and more.