10 Health Tips for the Men in Your Life

10 Health Tips for the Men in Your Life

 We all know that it's common for men to skip the doctor until they become sick, injure themselves or are faced with a serious health problem. And a majority of men will postpone seeking care for a few days to see whether they feel any better. It's the whole "if it ain't broke, don't fix it" line of thinking.

But there are steps the men in your life can take today to improve their vitality and help prevent health problems down the road. Of course, there are some things that can't be changed, such as family history and age, but every day choices can have a big impact on their current and future health.

Health Tips for Men:

Get routine health checkups, screenings and (don't forget) dental exams. Just because you're healthy doesn't mean you're off the hook. Going to your health care provider for regular checkups could just save your life. By keeping up with these appointments, your health care provider can make sure you stay up-to-date with immunizations (Yes, they're for adults, too!) and important preventive health screenings. It also gives you a chance to talk about any health concerns or changes you've noticed. Make sure to talk with your health care provider about your family medical history and ask which screenings you might need. For example

Body mass index (BMI)
Cholesterol
Blood pressure
Certain cancers depending on risk factors, including your age and family history (e.g., lung, colorectal, prostate, skin)
Diabetes/blood glucose (sugar) level
Depression (Did you know men are four times more likely to commit suicide than women, which is thought to be due to under-diagnosed depression?)
Sexually transmitted diseases
And, if you're like most people, you dread going to the dentist, but add that to your "to do" list. Dental exams aren't just important for your teeth and gums; your mouth may also be a red flag for other health conditions.

Eat a healthy, well-balanced diet. Eating a diet that's low in fat (less than 7 percent of calories should come from saturated fats), cholesterol, and salt, and packed with fresh fruits and vegetables (two cups of fruit per day; three cups of vegetables per day for men up to age 50 and two and a half cups for men aged 51 and over), whole grains and fiber can help improve your health, prevent heart disease, diabetes and certain cancers.

Get moving. Try to get 30 minutes of moderate physical activity on most days of the week. Taking a walk, jogging, swimming and mowing the lawn all count. But don't be a weekend sports warrior. Start slowly if you aren't normally active and gradually build up. No time? Research shows that even short bursts of physical activity—as few as 10 minutes of intense activity several times a day—can help men improve their health. Talk to your doctor about the right exercise program for you.

Lose the gut for good. It's important to maintain a healthy weight. Excess weight, especially around the waist, can be hard on your body. Carrying too much body fat forces your heart to work harder and increases your chances of heart disease and stroke, even if you have no other risk factors! So, try to curb weight gain as you age.

Drink alcohol in moderation. If you drink alcohol, limit your consumption to no more than two drinks per day. (One drink equals one 12-ounce bottle of beer or wine cooler, one four-ounce glass of wine or 1 1/2 ounces of 80-proof distilled spirits.)

Don't use tobacco. Tobacco smoke contains more than 4,000 chemicals and is a known cause of cancer. Smoking also increases the likelihood of high blood pressure, heart disease, lung problems and other health problems. And if you think chewing tobacco is safer, think again. Not only is chewing tobacco a known cause of cancer (carcinogen), it also contributes to gum disease and tooth loss and may be linked to fertility problems. And, few could argue that chewing and spitting is attractive to a partner. If you smoke or chew, talk to your health care professional about ways to quit. Consider nicotine replacement therapy products that include self-help programs, if appropriate.

Practice safe sex. If you are sexually active, remember to practice safe sex.

Buckle up every time. Always wear a seat belt when you're in a motor vehicle to prevent death or serious injury in an accident. Obey all rules of the road. Don't be a distracted or aggressive driver. Limit cell phone use and don't use other electronic devices while driving.

Think about safety in everything you do. Whether it's pulling out the weed whacker, going for a bike ride or grilling with the neighbors, safety is key. Here are just a few examples:

Take care when moving heavy objects. It's easy to strain yourself when lifting boxes, furniture and other heavy items. Use your knees and legs and not your back for leverage. And ask for help, if you need it.

Wear appropriate protective gear for your eyes and ears when using leaf blowers, lawn mowers and other machines at home or work. Excessive exposure to noise is the most common cause of hearing loss.

Smoking Cessation Drugs

Prescription and over-the-counter drugs can help you quit smoking, but e-cigarettes may not be the best option.

Nicotine is a powerfully addictive drug, and is the main reason it can be so hard to quit smoking and using other tobacco products.

If you want to quit but are struggling with the effects of nicotinewithdrawal, you may find it helpful to use a nicotine replacement product (so-called nicotine replacement therapy, or NRT) or a prescription drug that doesn't contain nicotine.

Prescription Drugs to Help You Quit Smoking

There are a variety of doctor-prescribed drugs that can help you quit smoking.

The drugs may be used along with some NRT products.

Speak with your doctor to find the best choice for you.

The options approved by the Food and Drug Administration (FDA) include:

Bupropion

Bupropion (Wellbutrin, Zyban, or Aplenzin) does not contain nicotine.

Instead, it is a prescription antidepressant that reduces symptoms of nicotine withdrawal by acting on chemicals in your brain that help trigger nicotine cravings.

For the best results, you should start taking bupropion one to two weeks before you quit smoking.

Your doctor may have you keep taking it for a few weeks after you fully quit smoking.

The usual dosage is one or two 150 milligram (mg) tablets per day.

This drug should not be taken if you have or have ever had:

• Seizures
• Heavy alcohol use
• Cirrhosis
• Serious head injury
• Bipolar disorder
• Anorexia or bulimia

The most common side effects of bupropion include:

• Dry mouth
• Trouble sleeping
• Tiredness
• Irritability
• Indigestion
• Headaches

Varenicline

Varenicline (Chantix) was developed specifically to help people stop smoking; it works by interfering with nicotine receptors in the brain.

The drug does this in two ways: it lessens the pleasure you get from smoking, and it reduces the symptoms of nicotine withdrawal.Varenicline should be started a week before you quit smoking.

Studies have shown that varenicline can more than double your chances of quitting smoking, and may be more effective than bupropion in the short term.

Varenicline is taken over a 12-week period at increasingly higher dosages.

Be aware that varenicline carries an FDA-required black-box warning because of use of the drug has been linked to depression, suicide ideation, and suicide.

People taking varenicline should be monitored for any kind of psychiatric symptoms, such as agitation, hostility, depressed mood, changes in behavior or thinking, or suicidal thoughts or behavior.

The most common side effects of varenicline include:

• Headaches
• Changes in taste
• Nausea
• Vomiting
• Trouble sleeping
• Gas

Other Stop-Smoking Drugs

Other prescription drugs, such as nortriptyline (Pamelor) and clonidine (Catapres), are sometimes recommended for smokers who cannot use varenicline or bupropion.

Both of these are older drugs that may have significant side effects.

Talk to your doctor to decide if either of these are a good option for you when you're ready to stop smoking

Nicotine Replacement Therapy (NRT)

The Food and Drug Administration (FDA) has approved five types of over-the-counter nicotine replacement therapy (NRT) products.

These include nicotine gum, patches, lozenges, and inhalers.

You can use more than one type at a time, but if you do, speak with your doctor to make sure you're not getting too much nicotine at once.

E-Cigarettes

Electroniccigarettes, or e-cigarettes, let you inhale nicotine without the smoke.

These electronic devices discharge a nicotine mist without some of the chemicals found in tobacco. They are among the most popular quit-smoking products on the market, but their use remains controversial among health experts.

Some doctors are concerned that e-cigarettes may be a "gateway drug" to tobacco products, and they contain several chemical compounds (such as formaldehyde) that can cause cancer. 

Additionally, e-cigarettes are not regulated by the FDA, so the health risks associated with their use are not fully understood.

The Effects of Secondhand Smoke

All the cancer-causing ingredients in tobacco are also found in secondhand smoke

 Secondhand smoke — also called SHS, passive, or involuntary smoking — can increase your risk of heart disease, lung cancer, and other serious illnesses.

According to a 2014 Surgeon General's report, about 2.5 million Americans have died from the effects of secondhand smoke over the past 50 years.

If you're a smoker, the health of a loved one could be a primary motivating factor in your decision to quit smoking.

What Is Secondhand Smoke?

Cigarettes, pipes, and cigars emit two types of secondhand smoke: Sidestream smoke, which is the smoke from the lighted end, and mainstream smoke, the smoke exhaled by a smoker.

Of the two, sidestream smoke is the more dangerous; it contains higher concentrations of carcinogens, is more toxic, and has smaller particles that can penetrate deeper into your lungs than those in mainstream smoke.

What Are the Dangers of Secondhand Smoke?

Secondhand smoke has the same nicotine and harmful chemicals that smokers inhale into their lungs.

It contains more than 7,000 chemical compounds, of which more than 250 are known to be harmful, and at least 69 are known to cause cancer.

In the United States, the costs of extra medical care, illness, and death caused by SHS top $5.6 billion per year, reported a 2010 Surgeon General's report.

Each year, it's responsible for an estimated 46,000 deaths from heart disease and about 3,400 lung cancer deaths in adults who don't smoke.

Children are particularly susceptible to the effects of secondhand smoke. Every year, it causes: Severe asthma and asthma-related problems in up to 1 million asthmatic children.

• Between 150,000 and 300,000 lower respiratory tract infections (bronchitis and pneumonia) in children younger than 18 months
• Children to be put into intensive care when they have the flu

In addition, there is some evidence suggesting secondhand smoke might be linked to stroke,lymphoma, leukemia, and brain tumors in children.

It's also linked to cancers of the larynx (voice box), pharynx (throat), nasal sinuses, brain, bladder, rectum, stomach, and breast in adults.

Where Is Secondhand Smoke the Biggest Problem?

Secondhand smoke is the most common:

At home: If you're a smoker, the next best thing to quitting that you can do for your family is to keep your home smoke-free.

Spouses, children, and even pets are at risk from the danger of secondhand smoke.

If you live in an apartment building, know that smoke can travel through air ducts and walls, so try to opt for a smoke-free building if at all possible.

At work: Many cities and states have enacted smoke-free work policies, and with good reason: the Surgeon General has said that they are the only way to prevent SHS exposure at work. In the car: Even if you smoke with the windows rolled down, you are putting your passengers at risk for exposure to secondhand smoke. In fact, some cities and states have laws that ban smoking in the car if you have passengers under a certain age or weight.

In public: More and more public spaces are banning smoking, from parks and restaurants to malls and public transportation.

To date, 28 states and the District of Columbia have passed comprehensive smoke-free laws, including banning smoking in restaurants. Whenever you have a choice, always support a smoke-free business over one that is not

How to Quit Smoking------ Health Tips

Here's a simple step-by-step plan to help you stop smoking.

You decided to stop smoking? Great — it's one of the best things you can do for your health.

But quitting isn't easy. Nicotine — the addictive ingredient in tobacco — is as addictive as heroin or cocaine, according to the American Cancer Society.

In fact, the average person attempts to quit six times before succeeding.

Fortunately, there are steps you can take to set yourself up for success and kick the habit for good.

Set a date: Pick a day and time in the near future that you expect to be relatively stress-free so you can prepare to quit smoking.

Quitting when you have a big project due at work, or even when you have something happy on your calendar like a birthday party (if you tend to light up when you are drinking or socializing), can be more challenging.

Write down your reasons: Consider why you want to stop smoking and jot the reasons down. You can refer to them once you quit when you get a craving. A few universal benefits:

• My risk of cancer, Heart attacks , chronic lung disease, stroke, cataracts, and other diseases will drop.
• My blood pressure will go down.
• I'll look better. My skin will be more hydrated and less wrinkled, my teeth will look less yellow and my fingers won't be stained with nicotine.
• I'll save money.
• My hair, clothes, car, and home won't reek of smoke.
• I'll have more energy.
• I'll set a better example for my kids, friends, and family.
• I'll live longer.

Get your friends and family on board: The more support you have, the more likely you are to quit smoking.

Ask your loved ones to help keep you distracted by taking walks or playing games, and bear with you if you become cranky or irritable as you experience nicotine withdrawal.

Tell any smokers not to smoke around you, or better yet, ask your smoking buddies to quit with you.

Identify your triggers: You'll be most tempted to smoke during the same times you do now. Knowing your habits and what situations may set off a craving will help you plan ahead for distractions.

For example, you may typically smoke while driving, drinking, or after dinner, or it may be that you reach for a cigarette when you're feeling stressed, lonely, or depressed.

Create healthy distractions to head off potential smoking triggers. If you smoke while you drive, keep a pack of gum on hand, or if you smoke after dinner, plan to take a walk or chat on the phone with a friend.

Anticipate cravings: It's expected that you'll experience nicotine cravings as your body begins to go through withdrawal.

The good news is that cravings aren't endless. They generally last for five minutes and no longer than 10.

When cravings strike, focus on something else: Drink a glass of water, review your list of reasons for quitting, take deep breaths, play with your cat or dog — do whatever it takes until the craving subsides.

Distract yourself: Keep celery stalks, carrot sticks, nuts, or gum handy to give your mouth something to do when cravings occur.

And finding some way to occupy your hands — knitting, woodworking, cooking, yoga, or yard work — will help keep your mind off smoking.

Expect to feel a little off: Nicotine withdrawal can make you feel anxious, cranky, sad, and even make it hard for you to fall asleep.

It helps to know that all these feelings are a normal and temporary part of the process.

Throw out all your cigarettes: Yes, even that emergency one you stashed away.

If you don't have cigarettes on hand, it will make it that much easier to stay the course when a craving hits.

Reward yourself: With all the money you'll save by not buying tobacco, you can buy new clothes, splurge on dinner, or start a new hobby.

Some people keep their cigarette money in a jar, then reward themselves with a treat each week.

Talk to your doctor about cessation medications: If you're not sure you can go cold turkey, don't.

Speak with your doctor about over-the-counter (OTC) and stop-smoking medications that can make quitting easier.