Essential Health Moves for Men at Every Age

So, how can you stay ahead of the game?

• Find a primary care physician (PCP)
• Schedule your annual wellness exam
• Incorporate fresh fruits and vegetables into your diet to ensure adequate fiber intake to promote good bowel function
• Use sunscreen to protect against the sun's UV rays
• Limit alcohol consumption
• Avoid smoking and tobacco products

As you age, there are additional recommendations and tests needed to set baselines and help with early detection. Below are general guidelines for individuals who are considered low risk. Be sure to talk with your physician about the best timeline for you.

In your 20s and 30s:

• Start, or continue, annual checkups for blood pressure, weight, and lifestyle counseling
• Work with your PCP to make sure you are up to date on all recommended vaccines
• Share your family medical history with your PCP, if possible. This information will help inform decisions about when you should begin preventative health screenings
• Aim for at least 150 minutes of moderate intensity exercise weekly
• Incorporate weightlifting into your exercise regimen. At the age of 35, muscle mass begins to decline

In your 40s, you should continue to do everything above and:

• Begin monitoring your cholesterol
• Talk with your physician to see if you should begin being screened for diabetes at age 40
• Comprehensive eye exams should also begin at age 40
• You should receive your first colonoscopy at age 45, unless your physician recommends otherwise
• If you haven't already, create a living will document so your loved ones are aware of your medical wishes
• A lung cancer screening should be considered if you meet the following criteria:
  • Between 50 and 80 years old
  • Currently a smoker or have quit in the past 15 years
  • Have at least a 20-pack-year smoking history
• Prostate cancer screening should begin at age 55 and continue through age 69. They are not routinely offered to men over the age of 70
• Osteoporosis screenings are generally recommended at age 70

In your 50s and beyond:

No matter which stage of the game you're in, incorporating small steps can lead to big wins. For example, consider choosing water over soda, getting an extra 30 minutes of sleep each day, or scheduling a check-up with your physician. Don't wait for the final buzzer to make a change.

Dr. Ghuman has a wide range of experience treating adults in both inpatient and outpatient settings. He completed his internal medicine residency at Cayuga Medical Center in Ithaca, NY, andreceived his medical degree from the Medical University of Lodz in Lodz, Poland. Dr. Ghuman'sinterests include preventative care, obesity medicine, and lifestyle/nutrition modifications. To schedule an appointment, call 610-898-5660.