Men's Health Month 2018

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Healthy Habits, Happy Bodies

For Men’s Health Month we are sharing some good advice from Tommy John, the men’s and women’s underwear company with a cult following that you likely have heard a lot about in the news. Regardless of gender there is some basic wisdom that will guide anyone down a path of health and happiness. Read on to learn more about a few of the most common health concerns facing both men and women today, followed by a breakdown of health challenges by age group – The Citizens for Health Team

Don’t let bad health habits hold you back from being the best, most confident version of you, inside and out! Healthy means different things for different people, but a healthy body is a happy body for everyone.

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Health Issues and Solutions, by Age Group

20s

Men:

Main Offenders

  • Mood swings, depression, limited productivity
  • Testicular cancer
  • Weight gain

What You Can Do

  • Get more sleep. “Although everyone is an individual, younger adults (ages 18-25) should
    try to get 7-9 hours of sleep while adults ages 26-64 should do the same, according to
    the National Sleep Foundation.”
  • Testicular cancer is 99% survivable when caught early. A simple self-check once a
    month can literally save a life.
  • You can’t eat like you used to. Maintain a balanced diet and regular exercise to help
    combat your slowing metabolism

Women:

Main Offenders

  • Increased risk of skin cancer
  • Osteoporosis
  • Cervical cancer

What You Can Do

  • Sunscreen doesn’t have to be reserved for the beach. Doctors “recommend wearing a
    daily moisturizer with at least SPF 30 in order to keep your skin looking young and fresh
    for years to come.” Avoid indoor tanning as well.
  • The best way to maintain good bone health isn’t with a tablet, it’s through a balanced
    and healthy diet.
  • Cervical cancer is the most common cancer in women under 35. A gynecological exam
    and pap test are recommended every 2-3 years.

Sources:

https://www.today.com/health/4-biggest-health-mistakes-men-their-20s-make-t55416
https://www.menshealth.com/health/health-issues-worry-in-20s/slide/2
https://www.menshealth.com/fitness/delay-effects-aging-0
https://www.netdoctor.co.uk/healthy-living/a10551/health-checklist-for-women-in-their-20s/
https://www.today.com/health/6-biggest-health-mistakes-women-make-their-20s-t30046
http://www.healthywomen.org/content/article/health-your-20s

30s

Men:

Main Offenders

  • Decreased flexibility
  • Decreased aerobic capacity
  • Weight gain
  • Loss of muscle

What You Can Do

  • Attend a yoga class once a week, and try to apply those moves while you’re watching
    TV.
  • Have your doctor perform a lipoprotein analysis at your next visit. Also, try and mix up
    your workout with interval training.
  • Portion control is key, as you need less fuel as you age.
  • Focus on functional strength and balance, it’ll pay off in the long run!

Women:

Main Offenders

  • Decline in fertility
  • Thyroid disease
  • Breast cancer

What You Can Do

  • Have your doctor perform a fertility test; even if you’re not actively trying to get pregnant,
    it’s good to have a baseline.
  • Women have 2 to 10 times greater chance of developing a thyroid disorder over men, so
    it’s best to get a TSH screening.
  • A monthly self-exam should become part of your regular routine, and mammograms can
    start at age 35.

Sources:

https://www.menshealth.com/health/30s-what-changes-how-fix-it
https://www.forbes.com/2009/10/20/health-tests-screenings-forbes-woman-well-being-fertility.html
https://www.lifelinescreening.com/What-We-Do/What-We-Screen-For/Thyroid-Disease
https://www.sheknows.com/health-and-wellness/articles/1081592/health-rules-30s-women

40s

Men:

Main Offenders

  • Decrease in height due to weakening spinal disks
  • Increased risk of injury due to exercise
  • Increased risk of heart attack, stroke, and high blood pressure

What You Can Do

  • Focus on good posture, stretch and strengthen your core.
  • Warm up properly (8-10 minutes) before your workout.
  • Walk it out! Studies show that a brisk 30-60 minute walk 5 times a week cuts your stroke
    risk by 24 to 50 percent.

Women:

Main Offenders

  • Muscle loss and weight gain due to a slowing metabolism.
  • Depression
  • Premenopause

What You Can Do

  • A balanced diet and regimented weight training plan will help regulate your metabolism
    and maintain muscle mass.
  • Make time for friends and family. People can get wrapped up in their busy schedules, so
    be sure to take time for some fun!
  • Talk to your health care professional if negative feelings about this life stage become
    overwhelming. You might find that simply establishing a healthy diet and exercise
    program—and sticking to it—will lift your spirits.

Sources:

https://www.menshealth.com/fitness/remedies-effects-aging
https://www.prevention.com/health/healthy-living/8-things-every-woman-in-her-40s-should-do/slide/1
https://www.oprah.com/health_wellness/how-womens-body-change-in-their-40s
https://www.womenshealthmag.com/health/health-tips-be-healthy-in-your-40s
http://www.healthywomen.org/content/article/health-your-40s

50s

Men:

Main Offenders

  • Joint trouble (Overuse/Osteoarthritis)
  • Colon cancer
  • Type II diabetes
  • Prostate cancer

What You Can Do

  • Go on a bike ride! Studies show that riding a bike as little as 25 minutes a day, three
    times a week, significantly improved pain relief.
  • Ask your doctor about a colonoscopy (recommended every ten years).
  • Have your doctor perform a Type II diabetes screening (recommended yearly). On your
    own, exercising regularly, maintaining a healthy diet, as well as a healthy lifestyle will
    help reduce your risk of Type II diabetes.
  • Maintaining a healthy diet and weight help reduce your risk for prostate cancer. A
    prostate exam is recommended yearly.

Women:

Main Offenders

  • HPV and cervical cancer? Colon cancer
  • Menopause

What You Can Do

  • Ask your doctor about a pap smear and pelvic exam.
  • Ask your doctor about getting a colonoscopy.
  • You can’t prevent menopause. But you can take steps to enjoy good health into your
    later years. To help treat some of the symptoms of menopause and prevent possible
    complications, practice healthy habits. Maintain a healthy weight, eat a well-balanced
    diet, and exercise regularly.

Sources:

https://www.menshealth.com/health/50s-what-changes-how-fix-it
http://www.healthcommunities.com/healthy-aging/healthy-living-tips-50s.shtml
https://www.webmd.com/healthy-aging/guide/milestone-medical-tests-50#1
https://www.today.com/health/six-biggest-health-mistakes-women-make-their-50s-t48466
https://www.aarp.org/health/healthy-living/info-09-2012/what-to-expect-in-your-50s.html
https://www.prevention.com/health/healthy-living/9-things-every-woman-in-her-50s-should-do/slide/1
https://www.webmd.com/women/features/women-over-50-your-personal-checklist#1