Many men are missing out on the boom in self-care. Vanilla scented candles may sound a little too feminine. However, wellness is a basic need for any gender. Self-care means taking care of your physical and mental health through everyday habits and positive lifestyle choices.
Unfortunately, men face some extra barriers:
- Magazine articles and television ads tend to target women, and the products and ideas may not appeal to men.
- There are still social pressures on men to focus more on their career than their personal lives.
- Even if they think about their bodies, they may be more used to controlling them than listening to them.
While there are challenges to overcome, self-care is just as important for men as for women. Taking care of your body, developing healthy routines, and managing stress can support long-term well-being. Try these suggestions for nurturing your body and mind.
Men’s Self-Care for Physical Health:
1. Exercise regularly. Choose activities you enjoy, such as lifting weights, cycling, walking, or playing sports. Remember to make stretching a regular part of your workouts too. Regular physical activity supports heart health, muscle strength, and overall fitness. Follow these CDC physical activity recommendations for adults. If you experience painful muscle tightness during exercise, read our guide on muscle cramps, their causes, and how to relieve them.
2. Eat a balanced diet. Focus on whole foods instead of ultra-processed products. Include plenty of vegetables, fruits, whole grains, and protein-rich foods in your daily meals. A balanced diet is an important part of maintaining a healthy body. Explore our guide to building a healthy body and developing better lifestyle habits.
3. Sleep well. Sleep is essential for physical recovery, mental health, and everyday energy. Make it easier to get enough rest by maintaining a consistent bedtime and creating a quiet, comfortable sleeping environment. Read these NIH healthy sleep recommendations for more practical advice.
4. Drink in moderation. Excessive alcohol consumption can affect your physical and mental health. If you drink, consider limiting your intake and having alcohol-free days. The CDC explains the health risks associated with alcohol use.
5. Avoid smoking. Giving up tobacco is one of the most important things you can do for your health. That includes smokeless varieties of tobacco as well. If you’ve tried before, try again. Many people need more than one attempt to quit. Explore the CDC’s guidance on quitting tobacco for information and support.
6. Practice skin care. You may want to take a second look at face masks. Your skin is an organ that needs attention. Wear sunscreen, maintain good skin hygiene, and shave your face after showering when it’s warm and moist.
7. See your doctor. Regular medical checkups can help identify potential health problems before they become serious. Follow your doctor’s recommendations for preventive screenings, vaccinations, and other health checks. Learn more about how men can take charge of their health. You can also learn about the importance of understanding and managing conditions such as diabetes.
Men’s & Women Self-Care for Mental Health:
1. Deepen your friendships. Strong social connections can support emotional well-being and help reduce feelings of isolation. For closer connections, try spending more time with your friends and ask questions to learn more about them.
2. Manage stress. Find constructive ways to deal with daily tensions. Physical activity is a great way to relax and boost your mood. Other smart choices include listening to music, spending time outdoors, and enjoying activities with your family or pets. The CDC’s emotional well-being guide offers additional ideas for managing everyday stress.
3. Continue learning. Stimulate your mind. Take courses in subjects that interest you, especially topics unrelated to your career. Read books and listen to podcasts while you’re running or driving.
4. Develop your spirituality. Connect with something bigger than yourself. Reflect and pray on your own, or as part of your faith community. Study science or give back to your community with volunteer work.
5. Consider counseling. Depression, suicidal thoughts, and substance use problems can affect men’s mental health. However, some men may hesitate to seek support. Overcoming the stigma around mental health care can make a meaningful difference. Your primary care provider can help you find appropriate resources, counseling, and treatment.
There’s more to self-care than bubble baths, and many men and women are catching on. Almost 60% of men said they’re participating in more self-care practices over the past 5 years, according to a survey by Mineral Results. Get your kids involved in weekly exercises too. Your lifestyle plays a major role in your well-being, so join the self-care revolution. You’ll be glad you did!
