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Essential numbers to know for Men's Health Month

8 health tips for men

8 tips to improve or maintain your health.

Knowing key health numbers — like the recommended amount of sleep to get each night and the ideal blood sugar number — can help you stay on top of your health. Layne Bracy, MD, family medicine at PeaceHealth in Longview, Washington, recommends keeping these eight things in mind to see how they affect your overall well-being.

  1. Embrace healthy eating. Experts recommend getting five servings of fruits and vegetables per day. Try to focus on each meal having whole grains and lean proteins. Keep an eye on how much added sugar you eat, as well as sodium, saturated and trans fats and cholesterol. Also, limit highly processed foods.
  2. Move your body. Five days a week, try to get 30 minutes of moderate exercise each day. Some options may be biking, swimming, brisk walking or mowing the lawn. Exercise can help you feel stronger and more energetic.
  3. Manage blood pressure. To help keep your body from working overtime, try to maintain a resting blood pressure of 120/80.
  4. Prioritize sleep. Have a goal of 7 to 9 hours of sleep each night which is the recommended amount for adults. “Sleep is under-rated. Nutrition and exercise rightly get much attention, but adequate sleep is important and often overlooked,” says Dr. Bracy.
  5. Maintain a healthy weight. Talk with your doctor about the optimal weight for your body and any conditions you may have.
  6. Keep blood sugar in check. Before eating, an ideal blood sugar level is below 99 mg/dL and after eating it should be less than 140 mg/dL. Mg/dL is a common measure for blood sugar, and it tracks the amount of sugar in your blood per 1/10th of a liter. This number is usually measured during a lab test at your annual physical.
  7. Avoid smoking tobacco. This also includes vaping and chewing tobacco. And limit alcohol use to 2 drinks or less in a day.
  8. Test for “low T” or low testosterone. If you think you may have low T, it can affect your physical health, cause a low libido or sex drive and affect your mood. Talk with your care team about getting a blood test to check your levels.

In addition to everything above, “Pay attention to your mental health. Don't ignore anxiety, depression and excess stress. Good relationships and stimulating interests are key to mental well-being,” says Dr. Bracy.

Ask your doctor how you can stay on track with healthy living.
Men's Health Topics: Healthy Aging | Fitness | Healthy Eating | Blood Pressure Numbers | BMI | Cholesterol Numbers | Sleep | Tobacco Use

portrait of Layne C. Bracy MD

Layne C. Bracy MD

Family Medicine
Layne Bracy, MD is a board-certified family medicine physician who enjoys the range of care in treating patients of all ages. Fluent in Spanish, he also has deep experience in caring for Spanish-speaking patients. Dr. Bracy earned his medical degree from Columbia University College of Physicians and Surgeons in New York. He completed his Family Medicine Residency program with University of Washington in Seattle, Washington. “I believe in working together with patients to help them meet their health and life goals.” Away from work, Dr. Bracy enjoys spending time with family. He and his wife, who is originally from Kelso, have two children. His other interests include running and reading.