Understanding prostate health is crucial for men over 40. Early detection and regular screening can save lives.
Baseline PSA test if you have risk factors (family history, African ancestry)
Annual PSA test and digital rectal exam (DRE) recommended
Start screening at 40 if family history or other risk factors present
Heart disease is the leading cause of death for men. Take control with these evidence-based strategies.
Blood Pressure
Target: <120/80 mmHg
Cholesterol
LDL <100 mg/dL, HDL >40 mg/dL
Blood Sugar
Fasting <100 mg/dL
BMI
18.5-24.9 (healthy range)
Exercise Regularly
150 min/week moderate activity (physical jobs count!)
Injury Prevention
Proper lifting technique, stretching, safety gear
Eat Heart-Healthy
Mediterranean diet, less saturated fat
Quit Smoking
Risk drops 50% after 1 year
Limit Alcohol
Max 2 drinks/day for men
Call 911 if you experience:
Breaking the stigma: It's okay to not be okay. Seeking help is a sign of strength, not weakness.
Often manifests as anger, irritability, or risk-taking behavior rather than sadness
Persistent worry, restlessness, difficulty concentrating, physical tension
Men are more likely to use alcohol or drugs to cope with emotional pain
Pressure to be the provider, fear of failure, burnout
Real strength means acknowledging when you need support
Open up to trusted friends, family, or a counselor
Persistent sadness, anger, withdrawal, changes in sleep or appetite
Therapy and medication are effective treatments—don't wait
Men are 3-4 times more likely to die by suicide than women. If you're having thoughts of suicide:
🆘 Crisis Resources (Available 24/7):
Testicular cancer is most common in men aged 15-35. Monthly self-exams can detect early changes.
Examine Each Testicle
Roll each testicle gently between your thumb and fingers
Feel for Lumps or Changes
Look for any hard lumps, smooth bumps, or changes in size/shape
Check the Epididymis
The soft, tube-like structure behind the testicle should feel normal
See a Doctor if You Notice
Any lumps, swelling, pain, or changes—even if painless
Testicular cancer is highly treatable with a 95%+ survival rate when caught early. Monthly self-exams save lives.
Optimize your health with targeted exercise and nutrition strategies for men's unique needs.
Builds muscle mass, increases testosterone, improves bone density
Focus: Compound movements (squats, deadlifts, bench press, rows)
Reduces heart disease risk, improves endurance, burns calories
Options: Running, cycling, swimming, HIIT
Prevents injury, reduces muscle tension, improves posture
Try: Yoga, stretching, foam rolling
Essential for muscle building and repair
Sources: Lean meats, fish, eggs, legumes, Greek yogurt
Supports testosterone production and heart health
Sources: Avocados, nuts, olive oil, fatty fish
Zinc (testosterone), Vitamin D (bone health), Magnesium (muscle function), Omega-3s (heart health)
Balancing work demands with health priorities is essential for long-term success and well-being.
Set Boundaries
Disconnect after hours, take breaks, use vacation time
Prioritize Sleep
7-9 hours nightly for optimal performance and health
Manage Stress
Practice mindfulness, exercise, talk to someone
Ergonomic Setup
Adjust chair, monitor at eye level, feet flat on floor
Move Regularly
Stand/walk every hour, stretch at desk
Eye Care
20-20-20 rule: Every 20 min, look 20 ft away for 20 sec
Use EAP Services
Free, confidential counseling available 24/7
Talk to HR
Request accommodations for health needs
Build Connections
Strong workplace relationships reduce stress
You're not alone. Access professional support, community resources, and educational materials.