Men's Health Month 2025: Taking Charge of Your Wellness

Embracing a healthy lifestyle is your strongest line of defense against many health problems. 

● Nourish Your Body – Eat a balanced diet rich in vegetables, legumes/beans, and fruits to get a wide range of nutrients, including vitamins A, C, D, and E, folate, and potassium. Incorporate whole grains, nuts, seeds, and lean proteins to boost overall health. Cut down on fast food, processed foods, sugary treats, and saturated fats. In addition, be mindful of your salt intake and stay within the World Health Organization’s (WHO) recommended level of less than 5 grams per day. 

● Know Your Serving Sizes – It’s equally important to know your serving sizes and align your diet according to your age and physical activity. Here are the standard serving sizes for the following five food groups based on Better Health: Vegetables 5-6 servings (about 75 grams), Fruits 2 servings (about 150 grams), Grains 4.5 servings for men 71 years old and above and 6 servings for younger men, Lean meats, nuts, and seeds 2.5 to 3 servings (depending on age), and Milk, cheese, and yogurt 2.5 to 3 servings (depending on age).

● Stay Hydrated – Always stay hydrated by drinking plenty of water. However, refrain from drinking sugar-sweetened beverages such as soft drinks, artificial fruit juices, and energy/sports drinks. 

● Drink Moderately – It’s not a secret that many Filipino men like to drink, especially during special occasions like birthdays, christenings, weddings, Christmas, and town fiestas. The familiar words, “Tagay na!”, coming from people in a neighborhood gathering as you pass by the street corner are often part of the social landscape, ingrained in Philippine culture. While participating in social gatherings is part of “pakikisama”, it’s also important to cut down on alcohol to protect your health. The National Institutes of Health recommends limiting yourself to no more than two standard drinks on a single day to reduce health risks.

● Move More, Live Better – According to the Mayo Clinic, an average healthy adult should engage in at least 150 minutes of moderate aerobic or at least 75 minutes of vigorous aerobic activity per week. Harvard Health Publishing recommends swimming, Tai Chi (Chinese martial arts made up of slow gentle movements), strength training, walking (find out how to reach 10,000 steps a day), and Kegel exercises (a.k.a. pelvic floor exercises) to help you get in shape and lower your risk for diseases.

● Get Enough Sleep – In this modern and fast-paced world, sleep is often considered a luxury. Whether it’s working overtime, going out with friends, playing video games, scrolling on social media, or indulging in movie or KDrama marathons, the allure of late nights is a common reality. Consistent sleep deprivation can increase the risk of diseases and weaken the immune system. Protect overall health by aiming for 7-9 hours of sleep each night.