Routine activities to ensure good health

This chart provides general health care guidelines for men. They are not meant to replace any advice and guidance given by your health care provider. Please use them as a reminder to take care of your personal health care needs, and also as a list of topics you may want to discuss with your health care provider.

Each Day
• Protect yourself from the sun – use sunscreen and dress appropriately.
• Watch your fat intake – no more than 30% of your caloric intake.
• Eat 2 to 3 servings of protein (meat, poultry, fish, beans, eggs, nuts) and dairy products.
• Eat 6 to 11 servings of grains; 3 to 5 servings of vegetables; and 2 to 4 servings of fruits.
• Exercise 30 minutes (at least 5 days each week).
• Be aware of your alcohol intake. Limit yourself to no more than 2 drinks per day.

Each Month
• Know your blood pressure level.
• Know your cholesterol level.
• Examine your gums, teeth, lips, tongue.
• Do a full-body self-exam for unusual moles or other skin conditions.
• Watch your weight – check your BMI (body mass index).

Each Year
• Have a dental checkup once or twice a year.
• After age 50: Have a physical exam by your doctor. Get a flu shot.

Other
• After age 20: every 5 years have a full lipid profile test for cholesterol and triglycerides.
• Every 3 years after age 30: have a physical exam by your doctor.
• Every 2 years after age 40: have a physical exam by your doctor. A digital prostate exam is recommended by the American Cancer Society for men as of age 40.
• After age 50: discuss the options for colon cancer screening with your doctor. Age 50 and over , the American Cancer Society recommends the prostate specific antigen blood test (PSA).