If you’re like most men, you probably push through aches, skip checkups, and assume you’ll deal with problems later. Guys, you’re not alone. Studies from the Cleveland Clinic show that over 60% of men avoid seeing a doctor even when something feels wrong.
The reasons vary, but they include:
- Cultural conditioning: Many men are raised to “tough it out” and view seeking help as a sign of weakness.
- Busy schedules: Work, family, and responsibilities often push self-care to the back burner.
- Fear or avoidance: Some men would rather not know if something is wrong.
- Lack of awareness: Early signs of chronic conditions like heart disease or diabetes often go unnoticed.
Ignoring your health doesn’t make problems disappear, but it can make them worse.
Preventive care, regular checkups, and healthy lifestyle habits can dramatically reduce your risk of disease, extend your lifespan, and improve your quality of life.
November is Men’s Health Awareness Month, and it’s the perfect time to check in with yourself. Let’s break down the top five health concerns for men and review the practical ways to get ahead of them.
1. Heart Health: The #1 Threat to Men
Heart disease remains the leading cause of death for men in the U.S., according to the American Heart Association. The risk starts rising in the 40s and accelerates with age, especially for men who smoke, carry extra weight, or have high blood pressure or cholesterol.
FACT: While high blood pressure, high cholesterol, diabetes, smoking, and stress all contribute to heart disease, the biggest factor is often neglect.
Many men don’t know their blood pressure or cholesterol levels until a serious event happens.
What to do:
- Get your blood pressure, cholesterol, and blood sugar checked regularly.
- Limit processed foods, added sugars, and trans fats.
- Eat heart-healthy foods like salmon, olive oil, nuts, fruits, and vegetables.
- Move your body. Just 30 minutes of walking most days can reduce heart risk by up to 35%.
- Don’t ignore warning signs like shortness of breath, dizziness, or fatigue.
Taking care of your heart isn’t just about living longer, it’s about living stronger, with more energy and stamina.
2. Metabolic Health: More Than Just Weight
Your metabolism controls how efficiently your body uses energy, and it slows down naturally with age. Add in less activity, poor sleep, and stress, and the result is often weight gain, fatigue, and reduced muscle mass.
These changes can lead to metabolic syndrome, a combination of risk factors that increase your chances of heart disease, diabetes, and stroke.
What to do:
- Prioritize strength training two to three times a week to preserve muscle.
- Choose high-protein meals and reduce sugary snacks.
- Sleep 7–8 hours per night. Sleep deprivation raises cortisol, which can worsen fat gain and blood sugar issues.
- Stay hydrated and manage stress, which also affects metabolic balance.
To support muscle health and metabolism, Dr. Jason Heavens recommends Muscle & Metabolic Support from Make Wellness.
This targeted formula helps boost lean muscle mass, support blood sugar balance, and improve energy production, especially helpful for men in their 40s, 50s, and beyond who want to feel stronger and more active.
3. Stress and Mental Health: The Silent Struggle
Men are often taught to “suck it up,” but that mindset can come at a high cost. The National Institute of Mental Health reports that men are far less likely to seek help for stress, anxiety, or depression, yet they’re more likely to die by suicide.
Chronic stress can also take a physical toll, contributing to high blood pressure, weight gain, sleep problems, and even heart disease.
What to do:
- Talk about it. Stress and emotional fatigue are human not weakness.
- Practice stress relief daily through walking, meditating, lifting weights, spending time outside, or talking to a friend.
- Schedule time off work and take real breaks.
- If anxiety, mood swings, or burnout are impacting your life, don’t wait, talk to a healthcare professional.
Remember: taking care of your mental health is taking care of your physical health.
4. Prostate and Hormonal Health
After age 40, prostate health becomes more important. The American Cancer Society estimates that one in eight men will be diagnosed with prostate cancer in their lifetime, but early detection makes a huge difference in outcomes.
Beyond cancer, hormonal shifts like declining testosterone can also affect energy, muscle mass, libido, and mood.
What to do:
- Get your PSA (prostate-specific antigen) levels checked as recommended.
- Maintain a healthy weight and diet. Obesity increases prostate cancer risk.
- Talk to your doctor about symptoms like low libido, fatigue, or muscle loss; these could signal low testosterone or thyroid imbalance.
- Exercise regularly and reduce alcohol and processed foods that impact hormone balance.
A certified men’s health provider can help you interpret labs and develop a plan for hormone and prostate health that fits your age and goals.
5. Sleep: The Forgotten Pillar of Men’s Health
Sleep is one of the most underrated tools for preventive care. Research from the National Institutes of Health shows that sleep deprivation increases your risk of obesity, diabetes, heart disease, and cognitive decline. Yet nearly half of U.S. adults report getting less than the recommended seven hours of sleep per night.
What to do:
- Create a consistent sleep schedule, even on weekends.
- Limit screen time an hour before bed.
- Avoid heavy meals and alcohol before bedtime.
- Address snoring or possible sleep apnea with your doctor (it’s more common than you think).
Good sleep equals better metabolism, stronger immunity, improved mood, and sharper focus. It’s the foundation of men’s health.
Preventive Care: Your Future Self Will Thank You
Preventive care doesn’t just mean going to the doctor when you’re sick it means investing in your long-term health. Early detection can save your life. Many conditions like high blood pressure, diabetes, and even some cancers have no symptoms in the early stages.
What to do:
- Schedule an annual physical.
- Know your numbers: blood pressure, cholesterol, glucose, and testosterone.
- Don’t skip recommended screenings like colonoscopies and prostate checks.
- Keep your vaccinations up to date, including flu and COVID boosters.
- Talk to your doctor about supplements and nutrition strategies for heart and metabolic health.
If you’re in the East Valley, you can schedule a comprehensive men’s health consultation with Dr. Jason Heavens at his Tempe MDVIP office. Dr. Heavens takes a personalized, proactive approach to preventive care, helping men restore balance, energy, and long-term wellness.
Nutrition, Supplements, and Small Wins
You don’t need extreme measures to feel better… just small, consistent changes. Aim for balanced meals with protein, healthy fats, and colorful vegetables. Reduce refined carbs, sugary drinks, and late-night snacking. And support your nutrition with high-quality supplements when needed.
For men focused on strength, stamina, and metabolic performance, Dr. Jason Heavens often recommends Muscle & Metabolic Support from Make Wellness. It’s designed to help optimize muscle recovery, maintain energy levels, and support a healthy metabolism. Whether you’re getting back into the gym or trying to maintain lean muscle as you age, this formula can be an excellent addition to your wellness routine.
How to Start Making Health a Priority
If it’s been a while since your last checkup, here’s your challenge, take one step this week:
- Book an appointment.
- Get your labs done.
- Go for a walk.
- Add vegetables to one meal a day.
It’s not about perfection, it’s about progress. Men’s health is not just about avoiding illness; it’s simply building a lifestyle that lets you feel strong, capable, and confident for decades to come.
Make this the month you put yourself back on your own priority list. Small decisions today can have lifelong benefits for your heart, metabolism, hormones, and overall well-being.
If you’d like to jumpstart your wellness journey, visit Make Wellness and explore Muscle & Metabolic Support, recommended by Dr. Heavens for men seeking to boost energy and resilience.
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And if you’re ready for a more personalized plan, schedule your men’s health consultation with Dr. Jason Heavens at his Tempe MDVIP office. Together, you can build a tailored approach to heart health, metabolism, hormone balance, and preventive care so you can stay healthy, active, and strong for the years ahead.
