Men's Health Post 1: Top 5 Tips and Top 8 Tests

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Something that I  tend to see far too often are men neglecting their health & some of the simple things they can do to feel their best now...and in to the future. We tend to focus so much on women's health, but we should never sleep on the fact that men's health is most often far more neglected than our lady friends. Maybe this is of more importance to me because I  am a momma to 4 sons...either way, let's talk more about it! This post will cover the Top 5 Health Tips for Men and the Top 8 Tests that men should consider adding to their yearly routine, if not more often in some cases. 

Top 5 Health Tips for Men
    1.    Prioritize regular exercise — Include strength training, cardio, and mobility work at least 4–5 days a week. This is must men! 
    2.    Eat a nutrient-dense diet — Lean protein, fiber, healthy fats, colorful vegetables, fruits, and whole-food carbs or alternatives. Your plate should be 1/3 lean protein, 1/4-1/3 starchy carbs rich in fiber like whole grains, starchy veggies like sweet potatoes, fruits like apples & berries, and 1/3-1/2 fibrous veggies like salad greens, asparagus, cauliflower, cucumber, celery etc. 
    3.    Manage stress — Daily relaxation habits (breathwork, meditation, hobbies, nature). Remember, if you don't use that cortisol it will get stored right in the belly...not where we want it! 
    4.    Get 7–9 hours of sleep — Essential for testosterone, muscle recovery, mood. If you are not sleeping due to low T, get it checked out, if not sleeping because of sleep apnea, please have a sleep study and look at reasons for snoring. If not sleeping because of GERD, move meals earlier in evening as much as possible and aim to have 2+ hours before bed of digestive rest. Aim for 12 hours AT LEAST of digestive rest overnight with no food or drink of caloric value during this time. Water is certainly ok. Morning coffee is also ok unless you are one to have some "coffee with your cream" lol! Start your morning with at least 8 ounces of water however. More on holistic helps next week but for now, check out these items to help you! 
    5.    Avoid harmful habits — Quit smoking/vaping, limit alcohol, reduce processed foods/sugars.

Top 8 Tests for Men
(including your requested additions)
1. Blood pressure screening — Every 2 years starting at 18, more if elevated.
2. Lipid panel (cholesterol) — Every year from age 20, or more often if at risk. 
3. HbA1c, fasting glucose, fasting insulin -- Every year from age 20, or more often if at risk. 
4. Testosterone (total + free) — Every year from age 35 can be helpful or more often if using replacement therapy. 
5. Calcium scoring (coronary artery calcium scan) — For men 40–50+ with intermediate heart disease risk.
6. Colonoscopy (or stool-based test) — Start at 45; earlier with family history.
7. DEXA body composition / bone density scan — To track fat, muscle, and bone health (valuable in aging men). See here for a way to get this done at lower cost. 
8. PSA (Prostate-Specific Antigen) 
BONUS TEST: Sleep Study 

With love & strength, ~Missy