Men's Health: Practical Tips for Stronger Body, Mind, and Heart

Here's a blunt fact: men wait longer to see a doctor, and that costs them health, energy and years. If you're juggling work, family and aches that won’t quit, this page is for you. You’ll find clear, practical steps to protect your heart, your sex life, and your mind.

Regular checks matter. Get blood pressure, cholesterol and blood sugar tested at least once a year if you're over 40 or have risk factors. Know your numbers and write them down. Small changes become easier when you have a baseline.

Everyday habits that change everything

Move more. Aim for 150 minutes of moderate aerobic activity per week plus two strength sessions. Walking, cycling or fast-paced gardening counts. Strength training keeps muscle as you age and supports metabolism.

Rethink food. A Mediterranean-style plate—vegetables, whole grains, fish, nuts, olive oil—lowers heart and diabetes risk. Cut back on processed meats, sugary drinks and excess salt. Try one meatless day and notice the difference.

Sleep and stress. Aim for 7 to 9 hours. Poor sleep raises blood pressure and harms mood. Use routines: same bedtime, no screens an hour before bed, and short daytime walks to reset energy.

Quit smoking and cut alcohol. Smoking increases risks for heart disease, cancer and erectile problems. Limit alcohol to moderate levels — more means more risk.

Mind your supplements. Vitamin D and omega-3s help some men, but pill fixes rarely replace good food and activity. Talk to your doctor before starting supplements, especially if you take other meds.

Sexual health matters. Erectile dysfunction can be an early sign of heart disease. If you have ED and use nitrates for chest pain, standard ED pills are unsafe. Talk to your cardiologist and urologist — options include changing meds, vacuum devices, injections or referrals for specialist care.

When to see a doctor and what to ask

Book an appointment if you have chest pain, consistent shortness of breath, fainting, new or worsening ED, severe fatigue or sudden weight change. Bring a list: current meds, family history, and specific questions like "Could my blood pressure meds affect my sex life?" or "Should I get a PSA test?"

For prostate screening, discuss risks and benefits with your doctor. For testosterone issues, testing only helps when you have clear symptoms like low libido, muscle loss or persistent fatigue.

Mental health is not optional. Depression and anxiety can look like anger, sleep problems or low work performance. Reach out to a GP, counselor or trusted person and ask for a referral.

Small, steady steps beat quick fixes. Track one habit for a month, like nightly sleep or a 20-minute walk. Then add another. Health improvements compound fast and make everything else in life easier.

Ready for a check-up? Book one. Bring this page’s checklist and start a conversation with your doctor.

Checklist example: current meds, allergies, recent test results, key symptoms with start dates, daily habits, family history, and two goals to discuss (blood pressure control, sexual function). Bring a pen. Ask for follow-up.