5 helpful tips to support better men’s health

Good health is something every man should think about, not just when a problem arises. Many conditions that affect men develop quietly, with few or no warning signs. Lifestyle choices such as diet, exercise, rest, and habits like smoking can have a major impact on long-term wellbeing. By making small, sustainable changes, men can protect their health and feel better every day.

Our article discusses five practical tips to support men’s health and highlights the role of at-home testing in giving men a clearer picture of what is happening inside their body.

1. Notice the early signs

Many men ignore ongoing tiredness, low mood, or changes in weight, putting them down to work pressures or busy family life. But these small changes can sometimes point to issues like high cholesterol, raised blood sugar, or iron imbalance. Research shows that cardiovascular risk factors can build up for years before being diagnosed.

Spotting these subtle signs is important, as it gives yourself a chance to act early. Small changes can be easily ignored so it is important to pay close attention to how you feel.

Common men’s health warning signs

Feeling constantly tired: can be linked to low iron, poor sleep, or high stress.
Unexplained weight gain or loss: may be linked to changes in blood glucose (sugar) levels or problems with your gastrointestinal (digestive) system.
Frequent thirst or toilet visits: can be an early sign of raised glucose which may indicate diabetes, or signs of prostate problems.
Headaches or dizziness: may point to blood pressure issues.
Low mood or poor focus: sometimes linked to stress, diet, or nutrient levels.

When these signs persist, don’t ignore them. Checking in with your GP or using our General Health Blood Test at home may help you understand what’s going on.

2. Eat for heart health and energy

What you eat has a huge effect on your energy, mood, and long-term health. A balanced diet helps lower cholesterol, stabilises blood sugar, and protects heart health. On the other hand, eating too much processed food, sugar, and salt increases the risk of conditions like heart disease and type 2 diabetes.

Men’s heart health diet tips

Add fibre: foods like oats, beans, and lentils help lower cholesterol.
Choose healthy fats: nuts, seeds, and olive oil are better for your heart than fried or processed foods.
Eat more fruit and vegetables: aim for at least five portions a day for vitamins, minerals, and antioxidants.
Cut down on salt: high salt raises blood pressure, so watch processed foods.
Limit alcohol: drinking less protects the liver and helps maintain a healthy weight.

Men who eat a healthier diet with more fruit, vegetables, and wholegrains have lower risk of cardiovascular disease. A good diet doesn’t just protect your heart, it also helps keep your energy levels steady and supports concentration throughout the day.

3. Exercise for strength, heart health and stress relief

Exercise is one of the best ways to protect men’s health. It supports the heart, strengthens muscles, keeps weight under control, and improves sleep and mental wellbeing.

The NHS recommends at least 150 minutes of moderate activity each week, such as brisk walking or cycling, plus two strength sessions. That may sound like a lot, but breaking it down into 20-30 minutes a day makes it manageable. Even short walks or active breaks at work count.

Great exercise ideas for men

Moderate intensity: brisk walking, swimming, cycling.
Vigorous intensity: running, football, or HIIT workouts.
Strength training: weights, resistance bands, or push-ups.

Studies show that physically active men have much lower risk of heart disease compared with inactive men. A 2025 study published by The British Journal of General Practice also highlighted that GP discussions about exercise help men find realistic ways to build activity into daily life.

4. Manage stress and improve sleep

Stress affects more than your mood - it also raises blood pressure, disrupts digestion, and reduces sleep quality. Over time, unmanaged stress can lead to unhealthy coping strategies such as overeating or drinking too much.

Some helpful tips to reduce stress

Relax daily: hobbies, music, or spending time outdoors are simple ways to reset.
Try mindfulness or breathing exercises: short practices reduce tension and improve focus.
Stay connected: talking with friends or family helps you feel supported.
Stay active: exercise is a proven natural stress reliever.

Adults need around 7 to 9 hours of sleep each night. Not getting enough sleep can lead to weight gain, higher blood pressure, and heart problems. To rest better, try going to bed at the same time each night, avoid using your phone or watching TV just before bed, and keep your room cool, quiet, and dark.

5. Quit smoking to protect your health

Smoking is one of the biggest threats to men’s health. It damages blood vessels, raises blood pressure, reduces oxygen supply, and increases the risk of serious health problems. Men who smoke are more likely to develop cardiovascular disease compared with non-smokers.

Benefits of quitting smoking

Within days, circulation and blood pressure start to improve.
Within weeks, breathing and energy levels are better.
Long-term, risks of heart disease and lung problems reduce significantly.

Quitting can be tough, but support is widely available. NHS stop smoking services offer advice, nicotine replacement, and practical tools. Combining professional support with exercise and stress management increases the chance of success.

Stopping smoking is one of the best steps any man can take for his health at any age.

The role of at-home testing

Even when men feel fine, many health changes happen quietly in the background. Cholesterol, blood sugar, and liver function can shift without obvious symptoms. Regular health checks provide a snapshot of how the body is working and flag areas for improvement before they become more serious.

MyHealthChecked’s General Health Blood Test makes this process simple. It looks at 17 different health markers, including cholesterol levels, blood sugar, liver and kidney function. These results can help explain symptoms such as tiredness, changes in weight, or low energy, and they provide a clear picture of overall wellbeing.

The test uses a quick finger-prick sample taken at home. Samples are processed in our laboratory based in the UK, and results are reviewed by our team of healthcare professionals. You receive your results securely within two to three working days, along with clear advice to guide your next steps.

At-home testing offers reassurance and puts men in control of their health. It works best when combined with healthy habits around food, exercise, sleep, and smoking.

Building healthy habits

Good health isn’t about one big change - it’s about building small habits that add up over time. Paying attention to warning signs, eating a balanced diet, being active, managing stress, getting enough sleep, and avoiding smoking are all key to staying well. Adding regular health checks provides extra knowledge to make informed decisions about lifestyle changes.

In summary

Supporting better men’s health starts with simple actions. Recognising early signs, eating well, exercising regularly, managing stress, sleeping better, and quitting smoking all help men feel stronger, more energetic, and more in control of their health and wellbeing.

At-home testing, such as the General Health Blood Test, adds another layer of information by showing what’s happening inside the body. Combining healthy choices with regular monitoring gives men confidence to protect their wellbeing for the future.

Reviewed by Dr Dave Nichols

References

1. NICE. Cardiovascular disease: risk assessment and reduction, including lipid modification (NG238). London: National Institute for Health and Care Excellence; 2023. https://www.nice.org.uk/guidance/ng238/chapter/Recommendations

2. NHS. Physical activity guidelines for adults aged 19 to 64. London: NHS; 2024. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/

3. NHS. How to eat a balanced diet. London: NHS; 2023. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/

4. NICE. Cardiovascular disease prevention (PH25). London: National Institute for Health and Care Excellence; 2010. https://www.nice.org.uk/guidance/ph25/resources/cardiovascular-disease-prevention-pdf-1996238687173

5. British Journal of General Practice. Discussions about physical activity in general practice. Br J Gen Pract. 2025;75(753):e277–e283. https://bjgp.org/content/75/753/e277

6. Morris JN, et al. Lifestyle and cardiovascular disease in middle-aged British men. Eur Heart J. 2005;26(17):1774-1782. https://academic.oup.com/eurheartj/article/26/17/1774/428488