By: Ashmar Mandou

In honor of Men’s Health Awareness month, we have shared steps the men in your life can take today and everyday to improve their vitality and help prevent health problems down the road. Of course, there are some things that can’t be changed, such as family history and age, but every day choices can have a big impact on their current and future health.

Eat a healthy, well-balanced diet. Eating a diet that’s low in fat (less than 7 percent of calories should come from saturated fats), cholesterol, and salt, and packed with fresh fruits and vegetables (two cups of fruit per day; three cups of vegetables per day for men up to age 50 and two and a half cups for men aged 51 and over), whole grains and fiber can help improve your health, prevent heart disease, diabetes and certain cancers.

Get moving. Try to get 30 minutes of moderate physical activity on most days of the week. Taking a walk, jogging, swimming and mowing the lawn all count. But don’t be a weekend sports warrior. Start slowly if you aren’t normally active and gradually build up. No time? Research shows that even short bursts of physical activity—as few as 10 minutes of intense activity several times a day—can help men improve their health. Talk to your doctor about the right exercise program for you.

Lose the gut for good. It’s important to maintain a healthy weight. Excess weight, especially around the waist, can be hard on your body. Carrying too much body fat forces your heart to work harder and increases your chances of heart disease and stroke, even if you have no other risk factors! So, try to curb weight gain as you age.

Learn to manage stress. Many men define themselves by their careers, which can raise stress levels. Over time, stress can take a toll on your emotional and physical health. Notice early warning signs of stress, such as irritability, tension in your shoulders and neck, grinding your teeth or clenching your hands into fists, and find healthy ways to de-stress (for example, exercise, meditation, massage).

Get routine health checkups, screenings and (don’t forget) dental exams. Just because you’re healthy doesn’t mean you’re off the hook. Going to your health care provider for regular checkups could just save your life. By keeping up with these appointments, your health care provider can make sure you stay up-to-date with immunizations (Yes, they’re for adults, too!) and important preventive health screenings. It also gives you a chance to talk about any health concerns or changes you’ve noticed. Make sure to talk with your health care provider about your family medical history and ask which screenings you might need.