Highbar Physical therapy & Health blog

Every November, as mustaches begin to sprout and conversations about men's health take center stage, we're reminded of a critical mission: improving men's health outcomes. At Highbar Physical Therapy, we're not just observers in this movement – we're active participants in the fight for better men's health awareness and support.

Why is Men's Health Month Important?

The statistics paint a stark picture of men's health in our society. Men consistently face shorter life expectancies, higher rates of preventable diseases, and significant mental health challenges. On average, men die five years earlier than women, and one in eight men will face a prostate cancer diagnosis in their lifetime. Perhaps most alarming is that men are four times more likely to die by suicide than women, and only half of men get preventive health screenings regularly.

These disparities exist largely because traditional masculine norms often discourage men from seeking medical help or discussing health concerns. This "tough it out" mentality has created a silent health crisis affecting millions of men worldwide. The gap in life expectancy between men and women isn't just a biological inevitability – it's largely influenced by preventable factors. Men tend to delay medical attention for health concerns and often work in more dangerous occupations. They're more likely to engage in risk-taking behaviors and less likely to seek mental health support or attend preventive care visits.

Men's Health Month serves as a crucial platform to address these challenges head-on and create positive change.

Health Tips for Men for Physical Health

Healthy Diet

A well-balanced diet is fundamental to men's health, but it needs to be tailored to men's specific nutritional needs. When it comes to protein requirements, men typically need more than women to maintain muscle mass. Focus on incorporating lean sources into your daily meals, such as fish(especially those rich in omega-3s), chicken, turkey, and plant-based options like legumes and quinoa.

Given men's higher risk of heart disease, it's essential to prioritize heart-healthy foods in your diet. Include whole grains in your meals, and make leafy greens a regular part of your plate. Adding nuts, seeds, berries, and other antioxidant-rich fruits can significantly impact your heart health.

For prostate health, certain nutrients deserve special attention. Include foods rich in lycopene, such as tomatoes and watermelon, in your diet. Selenium-rich foods like Brazil nuts and fish, along with zinc sources such as pumpkin seeds and oysters, can support prostate health.

Visit Your Doctor Regularly

Regular check-ups are crucial for early detection and prevention. Don't wait for symptoms to appear – preventive care saves lives. Schedule annual physical examinations and stay current with blood pressure screenings, cholesterol tests, and diabetes screenings. Men over 50 (or earlier with family history) should discuss prostate exams with their healthcare provider. Remember to include mental health check-ups in your healthcare routine.

Movement is Medicine: Stay Active and Exercise

At Highbar, we strongly believe that movement is medicine.  Physical activity is crucial for cardiovascular health, weight management, stress reduction, and joint health, especially for those dealing with arthritis and osteoarthritis.

Our experienced physical therapists recommend dedicating 150 minutes to moderate aerobic activity weekly. Complement this with strength training two to three times per week and incorporate daily flexibility exercises. As you age, balance training becomes increasingly important. Even something as simple as walking regularly can dramatically improve your health outcomes.

Monitor your Mental Health

Mental health is an essential component of overall well-being, yet men are less likely to seek help for mental health concerns. Learning to recognize warning signs of depression and anxiety is crucial. Incorporate stress-management techniques like mindfulness meditation and deep breathing exercises into your daily routine. Ensure you're getting adequate sleep – aim for seven to nine hours nightly. Building and maintaining social connections is vital, as is seeking professional help when needed. Consider joining support groups or men's health communities to connect with others facing similar challenges.

Join Us As We Spread Awareness

This November, be part of the change with our #HighbarHandlebars initiative. Take on our 60-Mile Challenge by walking 60 miles during November. Each mile represents one of the 60 men lost to suicide every hour globally. Track your progress using our dedicated app or spreadsheet, and share your journey on social media with #HighbarHandlebars.

Show your support by participating in Movember – grow a mustache and share your growth journey on social media. Start conversations about men's health in your community. Consider donating to men's health research or organizing local awareness events. Share educational resources with friends and family to spread awareness further.

Professional support is available through our physical therapy team. Schedule a consultation to learn about personalized exercise programs and receive guidance on injury prevention and recovery.

The time to prioritize men's health is now. At Highbar Physical Therapy, we're committed to supporting men on their journey to better health. Whether you're dealing with physical pain, recovering from an injury, or looking to improve your overall wellness, our team is here to help.

Ready to take control of your health? Contact Highbar Physical Therapy today to schedule an appointment or learn more about our #HighbarHandlebars initiative. Together, we can create a future where men live longer, healthier, and more fulfilled lives.

*Remember: Your health matters. Your life matters. And you're not alone in this journey.*