Bad Habits Worth Breaking For Better Men’s Health

Written by Robert Milbrandt

Did you know that men are at higher risk of developing serious health conditions, including heart disease, lung cancer, diabetes, and HIV? This is on top of their vulnerability to sex-specific health problems, such as prostate cancer. Consequently, this data from the United Nations found that the global life expectancy for men is lower than for women. That said, it is still very possible for men to live long, healthy, and full lives, so long as the right practices are adopted. With this, we have compiled a list of some bad habits worth breaking to help optimise men’s health and promote behaviours that can prevent disease.

Eating high-fat food

The Centers for Disease Control and Prevention (CDC) reported that men generally eat more high-fat fast food than women and do so at frequent intervals. In line with this, the Healthy Eating Index found that only 9.2% of men are meeting their recommended intake for fruits, while only 7.6% of men are eating enough vegetables. These habits are considered to be a form of malnutrition and can lead to a number of mental, physical, and emotional health issues.


As such, it is vital that you incorporate more nutrient-rich food into your diet. It would also benefit you to prioritise food that is packed with omega-3s and Vitamin C to help combat your vulnerability to heart disease and an enlarged prostate, among other health risks that advance with age. Think fruits like berries and oranges, along with healthy fats like avocados and salmon.

Being a coach potato

The World Health Organization (WHO) emphasises the importance of physical activity, as research found that 1.4 billion adults do not get enough physical activity to stay healthy. The same report also showed that 23% of men don’t get enough exercise, which can increase the likelihood of developing other heart disease risk factors, including obesity, high blood pressure, high blood cholesterol, and type 2 diabetes. With this, it is important to go the extra mile and get more movement into your daily life to uphold your well-being.


Although carving out time to workout may seem difficult, as stated in one of our guides on optimising health, incorporating exercise can be relatively straightforward. If you think you’re pressed for time to do physical activities, you can try walking around the office or taking short walks during your lunchtime to get your blood flowing. On weekends or days when you have more time, you can try more dedicated activities like sports or fitness classes to push your fitness further.

Cigarette smoking

According to the WHO, 22.3% of the world’s population are smokers, 36.7% of which are men. The prevalence of smoking in the male population presents serious health risks such as lung disease, stroke, and diabetes. As men are already more susceptible to some of these conditions, it’s important to take up the right cessation methods to quit smoking for good. In line with this, nicotine replacement therapy (NRT) is the most commonly used smoking intervention. Essentially, NRTs supply controlled nicotine doses to help the body slowly wean off the substance.


If you’re determined to quit smoking by using a NRT, one of the most popular variations is nicotine pouches. As seen here, nicotine pouches are travel-sized oral products with different strengths and flavours to suit your preferences, with ZYN also offering menthol options such as ZYN Cool Mint, ZYN Wintergreen, and ZYN Spearmint. As they are subtle, they can easily be used in public without mess or smoke. Another alternative NRT is nicotine gum, like these. While this option is not as discreet, it does satisfy any oral fixations that may be hindering total cessation. With these, the International Journal of Health Sciences notes that cessation can be up to 70% more effective.

Spending too much time in the sun

A study published by Time Magazine showed that men grow up spending more time outdoors compared to women. This leads to prolonged exposure to the sun, which can cause many serious problems, like certain cancers and premature ageing. Unfortunately, reports on Harper’s Bazaar reveal that only 14% of men regularly wear sunscreen. This is also perhaps why by age 50, men have a higher likelihood of developing melanoma. As such, dermatologists in this article recommend wearing physical or mineral sunscreens every day. With the right SPF protection, sunscreens can block out damaging sun rays that can negatively alter skin cells.


Moreover, the sun can also cause eye and vision troubles like cataracts, which more men have. One of the most effective means to prevent this is by using sunglasses. Standard sunglasses can block out 100% of UV rays, while specialised ones like polarised sunnies have the additional benefit of enhanced visual clarity and vibrancy. This is especially helpful for men who are often outdoors, whether for work or play.