Health Care Recommendations for Men

Nutrition

• Eating well will keep your body healthy. Learn more at MyPlate Plan at www.myplate.gov

• Eat when hungry, stop when feeling satisfied

• Do not skip meals, such as breakfast

• Avoid drinks with sugar (soda, juice). Choose water instead

• Have needs in getting food? Link to resources here

Physical activity

• Do something that increases your heart rate (walking, running, sports, biking) for 1 hour Every Day. Learn more here

Sleep

• Get 9 hours of sleep Each Night. Improve your sleep by

  • Limiting screen use before bed

  • Avoid caffeine, large meals, sugar, nicotine before bed

  • Limit naps during the day

  • Create a restful space to sleep

Safety

• Always wear a seatbelt when driving in a car & a helmet & protective pads for playing sports, biking, skating, skiing, skateboarding

• Always wear a life jacket when you do water sports. Learn how to swim!

• Always wear sunscreen of 15 SPF or higher & a hat when outside to prevent from getting burned & skin cancer

• Avoid distractions when driving. Never text or talk on the phone while driving

• Do not ride in a car with someone who’s used alcohol or drugs

Dental

• Brushing 2 times & flossing Every Day will keep gums healthy

• See a Dentist 2 times Each Year for teeth cleaning & a check-up

• Wear a mouthguard when playing sports

Vision

• Way to keep your eyes healthy

  • Eat right to protect your sight

  • Wear glasses, as needed

  • Wear sunglasses year-round

• Learn more here

Feelings

• It’s okay to have up-and-down moods sometimes, but if you’re feeling sad most of the time, find someone to talk to

• If you’re ever thinking about hurting yourself or someone else, or feeling you need help, find someone to talk to right away or call 988 (or link here)

Relationships

• When in a sexual situation, “No” means NO. NO is okay.

• No one should ever force or try to convince you to have sex

• When having sex, correctly & consistently use condoms to protect against STIs/HIV & unintended pregnancy; use birth control to protect against unintended pregnancy

• If need help related to partner violence, call (800) 799-SAFE (7233) or (800) 656-HOPE (4673) anytime

Self-care / mindfulness

• Example self-care practices

  • Good hygiene

  • Eat healthy

  • See your doctor yearly, including regular screenings

  • Seek medical care when needed

  • Maintain regular sleep routine

  • Be active; spend time outside

  • Enjoy hobbies

  • Express gratitude

  • Treat yourself

  • Find purpose in your life

• Feel overwhelmed? Don't forget to breathe. Breathing is a powerful tool to reduce stress and make one feel less anxious. Click here to learn more on practicing mindfulness

Tobacco, alcohol, & other drug use

• If you use tobacco, alcohol or other drugs, talk with your doctor about it. They can help you with quitting or cutting down

• If you’re worried about tobacco, alcohol, or other drug use in your family, call the National Helpline: (800) 662-HELP (4357)

• It’s free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders

Vaccines

• Stay protected against infections

• Make sure to get your vaccines against whooping cough (pertussis), flu, and COVID-19

• Learn more here

• Concerned about vaccine safety? Learn more here