To the people who love him, Dad can seem unstoppable. But the years have a way of quietly catching up, and middle age brings real health risks worth getting ahead of. So this Father’s Day, instead of another “Top Pop” mug or pair of novelty socks, give him something that lasts: a nudge toward better health. Dr. Pooya Rostami shares a few proactive steps to help Dad feel his best.
Mental health matters, too
Keeping Dad in good shape isn’t only about physical fitness — mental health matters, too. The Centers for Disease Control and Prevention reports that men account for nearly 80% of suicides in the U.S. — a sobering reminder that mental health deserves the same attention we give physical health. “Unfortunately, when it comes to mental illnesses like depression, anxiety and stress disorders, men are less likely than women to acknowledge there’s an issue and seek help,” points out Dr. Rostami.
As the people closest to him, family can:
- encourage open conversation about emotions
- join him in relaxing activities such as yoga, meditation and stress-relieving hobbies
- help him foster a work-life balance
- look out for red flags such as mood swings, withdrawal from friends, low energy, hostility and changes in eating habits
If you notice something’s off, encourage him to seek professional support.
Make the yearly checkup a habit
You can also remind Dad that seeing a doctor isn’t a sign of weakness. “The notion that seeing the doctor is a sign of weakness is outdated. Society now celebrates a more proactive approach to health,” says Dr. Rostami. Whether he drives in or sees a provider by telehealth, urge him to visit a primary care physician every year. Along with standard checks of height, weight, blood pressure, vision and hearing, the doctor will make sure he’s up-to-date on preventive screenings for:
- Hypertension: High blood pressure puts him at risk for cardiovascular disease, so blood pressure should be measured yearly at a doctor’s office or more frequently with contributing factors like poor diet, a sedentary lifestyle, excessive drinking or tobacco use.
- Cholesterol: Talk with his doctor about cholesterol screening. LDL cholesterol and other lipoproteins can contribute to plaque buildup in the arteries, especially when levels are elevated or other cardiovascular risk factors are present.
- Diabetes: A blood test may be ordered to check for this disease, to which middle-aged men are particularly susceptible.
- Cancer: The American Cancer Society generally recommends men have a colorectal cancer screening beginning at age 45 and a prostate cancer screening at age 50 (or earlier if family history shows a higher risk).
Cancer and heart disease are the top two causes of death in men 45 and older. “Screenings like these can detect disease early when it’s most treatable,” explains Dr. Rostami, noting that genetics and lifestyle can influence a person’s screening guidelines.
Cover the everyday basics
Protecting Dad’s health also comes down to the basics: regular exercise, a balanced diet and quality sleep.
“Adults need at least 150 minutes of physical activity weekly, including strength, cardio and flexibility training,” says Dr. Rostami. “Prolonged sitting, excessive screen time and a sedentary lifestyle can lead to a wide range of health problems, like cardiovascular disease, obesity, metabolic syndrome and musculoskeletal issues.” So make exercise a family affair with hiking, biking, sports or group workouts.
To stay fueled, lean on healthy fats and fiber from fruits, vegetables and whole grains. “Limit sugary drinks, processed foods, saturated fat and salt,” says the doctor. Add alcohol and tobacco to the list of health offenders, too.
As for sleep, aim for a consistent, restful routine. Turn off electronics at least 30 minutes before bed, keep a regular schedule and avoid caffeine and large meals beforehand. If Dad snores loudly or deals with daytime sleepiness or fatigue, sleep apnea may be the culprit. Rather than dismiss these symptoms as a side effect of aging, seek medical guidance.
Getting Dad to the doctor doesn’t have to be a struggle. “There’s a growing recognition among men that maintaining good health leads to a full, productive life and positively impacts the family,” Dr. Rostami says. “Self care is now viewed as responsible and even admirable.”
