You can show support by encouraging healthy habits, sharing helpful resources, or wearing a blue ribbon to spark conversation. But most importantly—start the conversation about men’s health.
Common Health Concerns
Caring for your physical health is essential at every age. Unhealthy diets, lack of physical activity, and untreated mental health conditions can all contribute to chronic disease. Fortunately, many of the leading health concerns affecting men are preventable or manageable with early detection and lifestyle changes.
According to the CDC:
- Heart disease is the leading cause of death among men in the U.S.
- 40% of all cancers are associated with being overweight and or obesity.
- 1 in 7 men have diabetes, which increases the risk of stroke.
- Nearly 3 in 4 men in the U.S. are overweight or obese.
- Half of men have high blood pressure or are taking medicine for it—and most do not have it under control.
- Men are less likely than women to seek help for depression. In 2023, the suicide rate among men was four times higher than among women. While men make up 50% of the population, they accounted for nearly 80% of suicides.
- 20% of all men use some form of tobacco product
These statistics highlight how important it is for men to take charge of their health—including both physical and mental wellness.
Nutrition by Age
Eating well plays a big role in preventing chronic health issues like high blood pressure, diabetes, and obesity. But what “healthy eating” looks like can depend on your budget, time, access to food, and culture.
At Pillars Community Health, we recognize that not everyone has easy access to fresh produce or grocery stores. That’s why it’s important to focus on making sustainable, affordable choices that work for you—and to connect with local resources that can help.
In general, a balanced diet includes:
- Fruits and vegetables (fresh, frozen, or canned in water)
- Whole grains like oats, brown rice, or whole grain bread
- Lean proteins such as beans, tofu, chicken, fish, or eggs
- Healthy fats from nuts, seeds, or oils like olive or canola
Try to limit:
- Foods high in added sugar (soda, candy, packaged desserts)
- Highly processed snacks (chips, fast food)
- Sugary drinks like juice or sweetened teas
- alcohol
Quick Tips:
- Frozen and canned vegetables are just as nutritious as fresh (just check the sodium content).
- Use beans or lentils as a low-cost protein option.
- If fresh produce isn’t available, consider shelf-stable options like dried fruit or no-sugar-added applesauce.
Nutrition tips by age:
- In your 20s: Build healthy eating habits that fit your routine and budget.
- In your 30s: Focus on potassium-rich foods like bananas and beans; reduce processed foods.
- In your 40s: Add more fiber with whole grains, legumes, and vegetables.
- In your 50s and beyond: Include more calcium and vitamin D for bone health—look to foods like fortified milk (dairy or non-dairy), leafy greens, or canned fish.
Estimated calorie ranges for men, based on age and activity:
- Ages 2–8: 1,000–2,000 calories/day
- Ages 9–13: 1,600–2,600 calories/day
- Ages 14–30: 2,000–3,200 calories/day
- Age 30+: 1,600–3,000 calories/day
If you’re not sure where to start, talk with a healthcare provider. They can help you build a plan that works for your life—and connect you with local food access programs or nutrition support.
Exercise By Age
Like nutrition, exercise is a key part of staying healthy. Regular physical activity helps reduce the risk of chronic disease, supports mental health, and improves overall quality of life.
Recommended activity by age:
- Ages 3–5: Active play—jumping, biking, climbing, and running.
- Children and Teens: At least 60 minutes of activity daily—sports, biking, dancing, running, climbing, pushups, and more.
- Adults: Aim for 150 minutes of moderate-intensity activity per week—brisk walking, jogging, swimming, biking, or strength training.
- Older Adults: Focus on low-impact activities—walking, swimming, biking, and light strength or balance training. Always check with your healthcare provider about what’s safe for you.
Health Screenings
You shouldn’t wait until something feels “off” to schedule a checkup. Preventive screenings can detect health issues early—often before symptoms appear—and are a key part of maintaining lifelong wellness.
Regular screenings may include:
- Blood pressure
- Cholesterol
- Diabetes
- Cancer (lung, prostate, testicular, skin, colon)
- Dental checkups
- Mental health screenings
Your doctor may recommend additional screenings based on your personal or family health history.
Mental Health Matters
Mental health impacts people of all ages including boys and men. Teens may struggle with identity or stress, young adults may face pressures from work or relationships, and older men may experience loneliness or grief. These challenges are common—and support is available.
Signs of mental health concerns may include changes in mood, energy, appetite, or sleep, and feelings of hopelessness or irritability. Don’t wait to ask for help. Effective treatments include:
- Outpatient Mental Health Support Services
- Support groups
- Medication when needed
- Self-care routines and healthy lifestyle choices
How Pillars Community Health Can Help
At Pillars Community Health, we provide whole-person care—looking at your physical, mental, and social health together. Our services are open to people of all genders and backgrounds, including men who may not always feel comfortable seeking care or may have gone without due to cost or stigma.
Taking care of your health doesn’t have to be expensive or complicated. We’re here to make it easier by offering:
- Sliding scale fees based on income
- Assistance with benefits enrollment, including Medicaid, SNAP (food assistance), and health insurance options
- Low-cost medications through our 340B program for uninsured patients
Whether you’re overdue for a checkup, need help managing a chronic condition, or just want someone to talk to—you’re not alone. Our team is here to support you every step of the way.
Our Health Center services include:
Primary and Preventive Care
- Annual exams and chronic disease management (diabetes, hypertension, asthma, cholesterol)
- Screenings for obesity and high blood pressure
- Referrals for colonoscopies and specialty care
Salud Mental
- Depression screenings and behavioral health assessments
- Short-term counseling
- Referrals for long-term individual, family, or group therapy
- Substance use treatment planning and referrals for detox or rehab
- Domestic and Sexual Violence Services, including crisis intervention, safety planning, counseling, legal advocacy, and shelter for survivors of all genders
- 24-hour confidential hotlines:
- Domestic Violence: 708-485-5254
- Crisis Services: 708-PILLARS
- Sexual Assault: 708-482-9600
No one should have to navigate trauma or abuse alone. If you or someone you know has experienced domestic or sexual violence or is experiencing a crisis, our confidential services are available—no judgement, just support.
Dental Care
- Exams, cleanings, sealants, fluoride treatments, and X-rays
- Oral cancer screenings and specialized care for diabetic patients
Need help getting started? Our team can walk you through your options and connect you to the care and resources you deserve.