Gentlemen, June is Men’s Health Month, and it’s your green light to take charge of your well-being. It’s time to hit the brakes on the age-old stigma that Filipino masculinity equates to toughness and self-reliance. The modern man is never reluctant to seek medical help, especially for serious conditions like prostate cancer.

Did you know research reveals that Filipinas are more proactive about their health than men, leading to longer life expectancy? So, listen to the women in your life when they motivate you to take action. Embrace a healthy lifestyle with this holistic action plan.

Ever wondered about the top threats to Filipino men's health? According to the World Health Organization (WHO), the lineup includes heart disease, lower respiratory infections, stroke, chronic obstructive pulmonary disease, and kidney diseases. But the good news is you’re not powerless against these conditions.

Regular checkups are your first line of defense. They're vital for early detection, especially since conditions like high blood pressure or cholesterol are often asymptomatic at the beginning. Your doctor can identify these risks and guide you through steps to protect your health, whether through lifestyle changes or medication.

So, forget about visiting the doctor only when you’re sick. Visit at least once a year. If you’re worried about convenience, telemedicine options like KonsultaMD make it easy to prioritize your health. Need to buy meds? Download the GlobeOne app then use your Rewards points for a Mercury Drug voucher.

The Department of Health (DOH) also designates June as Prostate Cancer Awareness Month. Unknown to many, prostate cancer ranks as the third most prevalent cancer among Filipino men, following lung and colorectal cancers. 

What’s concerning is its early stages don’t exhibit symptoms. Blood in the urine, erectile dysfunction, painful ejaculation, and frequent urination at night only emerge as the condition worsens.

If you’re between 45 and 75 years old or have a family history of cancer, prostate screening is essential. Here are your options:

• Prostate-Specific Antigen (PSA) Test: This blood test measures PSA levels, which can be elevated in men with prostate cancer.
• Digital Rectal Exam (DRE): In this screening, the doctor inserts a gloved, lubricated finger in the rectum to check for lumps or abnormalities.
• Transrectal Ultrasound: This procedure uses sound waves to create body tissue images.
• Transrectal Magnetic Resonance Imaging (MRI): This high-tech imaging method uses magnets and radio waves for more detailed pictures.

Early detection can significantly improve your prognosis and quality of life. Talk to your doctor to determine the best screening option for you. Also, watch out for free screening opportunities from the DOH and Philippine Urological Association (PUA). 

A Harvard study shows that men with healthier diets are 25% less likely to develop physical impairment with aging. So go easy on that fatty steak, crispy pata, and sisig!

To maintain daily functions like dressing yourself or climbing stairs in your golden years, follow these tips:

• Eat a well-balanced meal. Take inspiration from the Food and Nutrition Research Institute (FNRI)’s recommended meal composition. 33% carbohydrates, 33% vegetables, 17% meat, and 17% fruits. Imagine dividing your plate into three. One third should be vegetables, one third should be healthy carbs like brown rice or kamote, and the remaining third should be equally divided into fruits and meat.
• Customize according to your age, activity level, health conditions, and preferences.
• Incorporate green tea, tofu, and edamame into your diet to reduce prostate cancer risk.
• Dial back on fried and sugar-rich foods to prevent cardiovascular diseases.
• Cut down on foods high in saturated fats and trans-fatty acids, such as fried food, pastries, and full-fat dairy products.
• Avoid sodium-rich foods to control cholesterol levels.
• Boost your intake of fish, lean meat, poultry, eggs, dried beans, and nuts for tissue growth and repair.

Harvard also emphasizes how exercise helps men live longer and healthier. Regular physical activity can reduce your cancer risk, lower blood pressure, and control cholesterol and blood sugar levels. Just two-and-a-half hours of brisk walking a week can cut the risk of diabetes by 30%!

Here are simple ways to keep yourself moving:

• Sweep the floor, clean the bathroom, and wash the car.
• Skip the elevator or escalator and take the stairs. 
• Play with kids outdoors.
• Consider walking or cycling to your destination. 
• Stand instead of sitting down when using the computer.
• Take a walk during lunch breaks. 
• Use technology to stay active. Invest in activity trackers or fitness apps to monitor your progress. 
• Get others involved! Exercise with your family, friends, or coworkers. 

Mental Health is a critical aspect of overall well-being for everyone. Unfortunately, an Acta Medica Philippina study shows that Filipino men are three times more likely to succumb to depression-triggered suicide compared to women. Please remember: Seeking help is a sign of strength, not weakness.

There’s no shame in opening up about your struggles. Allow yourself to be vulnerable, especially during tough times. If that means reaching out to a colleague or seeking support from a group, go for it. Find a safe space where you can freely express yourself and understand your emotions. It also helps to schedule regular Me Time, so you have a positive outlet for stress.

If you need mental health support, contact the National Center for Mental Health Crisis Hotline 1553 (Luzon-wide, landline toll-free), 0917-899-USAP (8727), 0966-351-4518, and 0908-639-2672.

An effective way to care for your mental and physical health? Getting a good night’s sleep! This can sharpen your focus, make you feel positive, and increase your productivity and creativity.

Here are some tips to upgrade your snooze game: 

• Stick to a regular sleep schedule. Go to bed and get up at the same time every day, even on weekends.

• Limit screen time before bed. Better yet, keep gadgets outside your room. 
• Create a relaxing bedtime routine. Read a book, take a warm bath, or meditate. 
• Keep the room cool, dark, and quiet. 
• Invest in a comfy mattress and pillows that support your posture.