Calling All Men: It's Time To Make Wellness & Self-Care Your Own (Here's Where To Start)

When it comes to wellness, men have a poor track record of going to the doctor compared to women. In fact, according to the CDC, approximately 80 percent of men are less likely than women to see a doctor for regular checkups. Chances are, many men avoid prioritizing their well-being because they think that taking control of their health will feel like a full-time job. They don't realize that becoming a health hero—or someone who makes their health a priority—is a transformative process that doesn't have to mean monumental change! It's about making simple choices that help a person become powerful and purposeful—I'm talking minor behavioral changes that can bring tremendous rewards while conveniently fitting into a normal daily routine.

For my male patients in their 20s and 30s, I recommend the following screenings: blood pressure, blood sugar, cholesterol, depression, weight, and testicular cancer.

What to eat: Get enough (but not too much) protein. Balance lean protein with healthy carbs to help build muscle, bone, and strong connective tissues.

How to move: Build your fitness foundation by focusing on strength training and cardio. Can't afford a fancy gym membership in your 20s? Consider hiking, team sports, or anything that gets you purposefully moving.

I always screen my 40-something male patients for the following: kidney function, circulatory disease, type l diabetes, and coronary disease.

What to eat: Adjust your caloric intake to offset a slower metabolism. Reduce inflammation with foods rich in omega-3 fatty acids like salmon, mackerel, and herring.

How to move: Decreasing testosterone and increasing fat accumulation puts you at greater risk for disease. Fight back with a simple strength-training regimen that preserves lean muscle mass; dumbbells or using your own body weight as resistance does the trick. Yoga and walking or jogging are also perfect for 40-somethings.

If you're a man in your 50s, it's important that you get screened for colon cancer, prostate cancer, and chronic obstructive pulmonary disease (COPD).

What to eat: Disease-fighting foods including salmon, cruciferous vegetables, leafy greens, garlic, and calcium-rich choices like sardines and kale.

How to move: Improve strength, balance, posture and joint mobility with lunges, pushups, and planks. They're low-impact, and a few quick sets are easy to fit into your day.

I test all my 60-plus male patients for osteoporosis.

What to eat: Whole, nutrient-rich foods that help reduce inflammation and promote good digestion.

How to move: A mix of strength training and cardio is ideal, so mix it up to get the best rewards. Start with a stretch to protect from injury. Think walking, swimming, rowing, tai chi, or biking.

Dementia is my No. 1 concern for male patients over 70.

What to eat: Mood-boosting foods that also prevent diseases and promote brain health. Aim for a balance of some protein mixed with complex carbs like oatmeal, brown rice, and quinoa.

How to move: You may not be able to run a marathon, but you have options! Stay fit and keep osteoporosis at bay with stretching, tai chi ,and squats using a chair for support. You'll maintain muscle mass and core stability (important for reducing your risk of a fall). And don't forget swimming, biking, and gardening, which are all great physical activity!

Self-care tip: Those with a sense of purpose are the happiest and healthiest. Find a reason to begin each day with joy and purpose!

Healthy living can be easy and convenient. I encourage you to get empowered about your health and make simple choices every day that will lead to better health, more fulfillment, and a more joyful life at any age.