No matter who you are, taking steps to improve your health can be a challenge. Changing behaviors, adopting new habits and choosing a workout over T.V. after a long day is never an easy decision. And what about challenges that arise due to your assigned sex at birth? Beyond stereotypes, there is evidence that men (those who were assigned male at birth) often face specific biological weight loss and health hurdles that are not as common among women. To start, men currently have a shorter life expectancy than women, about five years. Men are 50 percent more likely than women to die of heart disease. Heart disease is the leading cause of death for both genders, but women tend to develop it an average of seven to 10 years later than men. Men and women typically have similar LDL (“bad”) cholesterol levels, but women often have higher HDL (“good”) cholesterol levels, which decreases their risk of heart disease.
More than two-thirds of American adults are overweight or obese. Although that number is slightly higher for women, excess fat can be more of an issue for men because they tend to store it in the midsection as belly fat. Belly fat increases the risk of Type 2 diabetes, high blood pressure and other health issues.
Lifestyle choices also differ between genders when it comes to health choices and preventative measures. Research shows that women tend to eat more fruits and vegetables, while men consume more red meat and alcohol. According to research, men are also less likely than women to seek medical or mental healthcare. They are less likely to tell friends, family or their healthcare provider about their symptoms, and the hesitation can be due to a variety of reasons, including embarrassment, denial or minimization of symptoms, or negative feelings about seeking help. Societal pressures and stereotypes can cloud an individual's judgment on when and how to seek advice or treatment. However, these are barriers anyone can overcome. Lifestyle choices and health statistics don’t have to keep you from making good health a priority.
Overcome Your Health Hurdles
1. Reduce your risk of heart disease.
There are many lifestyle choices you can make to reduce your risk of heart disease, including quitting smoking, making heart-smart food choices and maintaining a healthy weight. Manage stress by responding instead of reacting to situations, which can help control blood pressure. Make sure you are getting enough sleep, since too little can affect your brain and body. Regular health screenings will reveal if your cholesterol, blood sugar or blood pressure levels (all risk factors for heart disease) are cause for concern.
2. Lose excess belly fat.
Belly fat can be especially dangerous because it’s not limited to the area just below the skin–it also includes visceral fat, which wraps around the abdominal organs deep inside your body. You can’t feel it or see it, but too much increases your risk of serious disease.
Although you can’t target weight loss to a specific area of the body, eating a healthy diet and keeping portion sizes in check will help with overall fat loss. Rather than pushing yourself to do 200 crunches, Christy Link, a registered dietitian for PeopleOne Health recommends balancing calories consumed with regular activity, such as daily walks or a regular workout routine. Even in small amounts, activity contributes to weight loss. Link also recommends keeping alcohol to two drinks per day or less, as alcohol consumption has been linked to visceral fat accumulation. Establish habits you feel like you can live with long-term to help take the weight off and keep it off permanently.
3. Make small changes to improve your diet.
It doesn’t take a complete overhaul of your diet to see changes in how you look and feel, . Try swapping one soda for a glass of water with lemon, a vending machine snack for a healthier option, or make your favorite muffin recipe with half whole-wheat flour instead of all-white flour. Pay attention to the calories you’re drinking, as well, especially if they contain alcohol. Your morning latte or daily soda habit could be loaded with sugar and calories that quickly add up. By being intentional with your meals and drinks by staying hydrated with water and consuming more whole foods most of the time, you can enjoy a healthier future without feeling like you're giving up any joy right now.
4. Reach out for help when you need it.
Ignoring aches, pains and other changes in your body won’t make them go away. When your body is telling you something, it’s important to listen. It’s always smart to be proactive about your health by scheduling regular physical exams, and if something doesn’t feel right, get it checked out. When needed, ask family and friends for help and support. By creating a network of support around you to meet your physical and emotional needs, your overall health will benefit immensely. “We know that early intervention is one of the most important predictors for recovery, both for physical and mental health conditions,” explains Julie Frischkorn, Vice President of Behavioral Health for PeopleOne Health. “Taking care of your health is a courageous act, and now is the time to tackle it head on before the stress mounts and symptoms worsen."
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