As we near the end of June, it marks the end of Men’s Health Awareness Month, a nationwide effort to bring attention to the health challenges that men face—and to encourage men to take control of their health. As a male internal medicine physician, I see it all the time: men often delay medical care until a problem becomes too severe to ignore. But the truth is that many of the most serious health threats men face—heart disease, cancer, diabetes and mental health issues—are preventable or manageable if caught early.
If you’re a man reading this, consider this your call to action – and not just in June, but year round. The habits you build and the choices you make today can help you live longer, feel better and avoid major complications down the road. And the first step in that process is working with your primary care provider (PCP) to create a plan that fits your health needs and lifestyle.
The Power of Preventative Care
Preventative care includes routine screenings, annual physicals and lifestyle counseling, all with the purpose of identifying risk factors before they become serious health issues. These checkups are crucial for monitoring blood pressure, cholesterol, glucose levels, weight and more. They also help doctors catch early signs of diseases such as:
- Prostate Cancer
Prostate cancer is the second most common cancer among men in the U.S. About 1 in 8 men will be diagnosed with it during their lifetime and the risk increases with age—especially after 50. Men with a family history of prostate cancer or African American men are at even higher risk. Early detection is key. A simple blood test called a PSA (Prostate-Specific Antigen) test can help determine whether further evaluation is needed. While standard recommendations suggest beginning PSA screening at age 50, recent studies—and cases like President Biden’s—highlight the importance of tailoring this discussion to individual risk. For men with a family history of prostate cancer or for Black men, who are statistically at higher risk and may develop the disease earlier, I often recommend starting this conversation between ages 40 and 45. A simple PSA blood test, combined with a thoughtful review of personal and family history, can guide next steps and potentially catch cancer early—when it’s most treatable. - Colorectal Cancer
As an internist, I’m seeing more men under 50 diagnosed with colorectal cancer—often at later stages because they weren’t expecting it. That’s why national guidelines have been changed to suggest that colorectal screenings now begin at age 45, and even earlier for men with a family history of colorectal cancer or conditions like Crohn’s disease or ulcerative colitis. Colonoscopy remains the gold standard because it allows us to both detect and remove precancerous polyps in one procedure. However, for patients who are hesitant about the procedure, I often discuss stool-based tests like FIT or Cologuard, which are less invasive but still useful for early detection. The most important step is starting the conversation and getting screened on time. - Cardiovascular Disease
Cardiovascular disease continues to be the leading cause of death for men in this country, and what concerns me most is how silent the warning signs can be. High blood pressure, elevated cholesterol and Type 2 diabetes often don’t cause symptoms until something serious—like a heart attack or stroke—happens. That’s why, during annual physicals, I always emphasize the importance of monitoring these numbers. A routine blood panel and blood pressure check give us powerful insight into your heart health and allow us to intervene early—whether that means lifestyle adjustments, medications, or referrals to specialists. Prevention and early action really do save lives. - Mental Health Conditions
In my practice, I talk to a lot of men who are dealing with stress, fatigue, or emotional struggles—but few bring it up unless I ask. Men often feel pressure to appear strong or self-sufficient, but that silence can lead to more serious problems over time. Depression, anxiety, substance abuse and burnout are more common than many realize, and the suicide rate in men remains alarmingly high—especially among those in middle age. As your physician, I want you to know that it’s safe to talk about how you're feeling. Whether it’s a quick check-in, a screening, or connecting you with therapy or digital tools, there’s help—and it starts with a simple conversation. - Hormonal and Metabolic Issues
As men get older, they often come to me concerned about feeling more tired, gaining weight, or noticing changes in their mood, libido, or sleep. These symptoms can sometimes be brushed off as “just aging,” but they may also reflect hormonal shifts—particularly low testosterone—or underlying metabolic issues like prediabetes or thyroid dysfunction. Through routine lab testing, we can get a clear picture of what’s going on. If hormone levels are low or metabolism is off, there are safe, evidence-based treatment options we can explore together. The goal isn’t just to treat numbers—it’s to help you feel your best and maintain your energy and vitality as you age.
Partnering with your primary care provider (PCP) is one of the smartest decisions you can make for your health. Your PCP isn’t just there for when you’re sick. They play a key role in helping you:
- Understand your family history and personal risk factors
- Develop a schedule for screenings (cancer, blood pressure, cholesterol, diabetes, etc.)
- Monitor changes in your physical and mental health
- Address symptoms early, before they turn into major issues
- Coordinate care with specialists when needed (such as urology, cardiology, behavioral health)
- Set goals for nutrition, fitness, stress management and sleep
A PCP relationship is built over time and it becomes even more valuable as you age. Whether you’re 25 or 65, this partnership can keep you informed, supported and accountable.
5 Daily Habits Every Man Should Focus On
As a physician, I can tell you that what you do outside the exam room often has the biggest impact on your long-term health. Preventative care doesn’t stop with labs and screenings—your day-to-day habits play a powerful role in keeping you strong, sharp, and independent as you age. Here are five simple but important areas where I encourage all my male patients to take action:
1. Move Your Body More Often
You don’t need to train like an athlete, but you do need to stay active. Physical activity improves heart health, builds muscle and bone strength, boosts your mood, helps prevent weight gain and chronic diseases. Aim for 30 minutes of moderate movement—like brisk walking, cycling, or strength training—at least five days a week. Even short bursts help: take the stairs, walk after dinner, or do push-ups at home. Sitting all day? Set a reminder to stretch or stand every hour.
2. Eat a Balanced, Whole-Foods Diet
Men often overlook nutrition until it becomes a problem. A balanced diet—rich in lean proteins, healthy fats, whole grains and plenty of vegetables—supports energy, testosterone levels, metabolism and disease prevention. Cut back on processed snacks, sugary drinks and takeout meals. I always recommend planning ahead—try meal prepping on Sundays or keeping healthy snacks at work.
3. Rethink Your Drinking Habits
Alcohol can sneak up on your health. While moderate drinking may seem harmless, regularly exceeding two drinks per day can increase your risk of high blood pressure, liver disease, certain cancers and depression. If you’re drinking more than you’d like or it’s affecting your mood, sleep, or focus, we can talk about it.
4. Manage Your Stress Before It Manages You
Chronic stress isn’t just a mental burden—it affects your sleep, heart health, immune system and even testosterone levels. I talk to many men who try to tough it out or bottle things up, but stress doesn’t go away on its own. Over time, it can lead to burnout, anxiety, depression, or substance use. Whether your stress comes from work, family, finances, or just feeling overwhelmed, it’s important to address it early.
If you're not ready to talk to someone in person, MemorialCare offers several confidential, app-based tools that can help.
- NeuroFlow is an easy-to-use app that helps track your mood, stress levels, and sleep, and gives you guided exercises—like Behavioral Health & Well-Being | MemorialCare, breathing techniques, and short journaling prompts—to improve emotional resilience over time. It integrates directly with your care team so your doctor can stay informed and support you better.
- Brightside combines therapy with medication support when needed, designed for men who may be dealing with persistent low mood or sleep issues.
- Rula connects you directly with licensed therapists for virtual one-on-one sessions, often within a few days.
- For dads and caregivers, Bend Health also offers family-focused mental health support to help improve communication and reduce stress at home.
If you’re feeling constantly on edge, emotionally flat, or just not yourself, don’t wait. These tools are private, effective and tailored to help you take control of your mental well-being, without stigma, pressure, or hassle. And if you’re unsure where to begin, your primary care provider can help you decide what approach fits your needs best.
5. Prioritize Sleep Like You Would a Workout
Aim for 7–9 hours of sleep each night. Poor sleep is linked to many chronic conditions. Create a bedtime routine by turning off screens an hour before bed and keeping your room cool and dark.
Talk to your provider if you experience snoring, fatigue, or trouble sleeping—these could be signs of sleep apnea or other treatable issues.
I can’t emphasize enough how important it is for men to take charge of their health—not just this month, but year-round. Whether you're here for your first wellness visit in years or you’re staying on top of regular screenings, these are the steps that lead to better outcomes, longer lives, and more time doing what you love.
We Are Here For You Through All Stages of Your Health Journey
At Elite Family Medicine, part of MemorialCare Independent Physicians, we’re here to partner with you. We offer comprehensive primary care, preventative screenings that support your physical and mental well-being. Most importantly, we take the time to listen and work with you to build a plan that fits your goals, your risks and your lifestyle.
If you’ve been putting off your annual exam, prostate screening, or just want to talk about your overall health, this is the perfect time to get started.
