Millennial Men’s Health: What You Should Know
Written by Brandon Ruse
If you’re a millennial, you’re probably too busy checking out your phone, hitting the gym, or spending time with your loved ones and not interested in taking a trip to your local doctor’s office to be seen for what (to you) may seem like a trivial ache or pain.
For example, Does your knee hurt? The honest truth is most millennial men (correct me if I’m wrong) will just grit and bear it. We’re busy, digital nomads, social media-savvy travelers, and ambitious individuals looking to achieve the next significant step forward in our lives. Progress, though, shouldn’t just take shape in the form of large goals or a bank account showing more than ten zeroes.
As millennial men, it's more important now than ever to be aware of these health concerns and take preventative measures.
In this blog, we’ll discuss a few of the many physical and mental health concerns that millennial men face. We’ll also talk about the preventive measures we can take to continue enjoying a positive quality of life.
Overview of Millennial Men’s Health Issues
The prevalence of chronic health issues is higher among millennials than in previous generations. According to the Centers for Disease Control and Prevention, people aged 25–44 in the three largest race and ethnicity groups experienced recent increases in death rates due to heart disease, with the largest increases occurring between 2019 and 2020. Millennial men, who now range in age from 27-42, are also more likely to have poor mental health than their female counterparts and tend to underutilize mental health services.
Millennial Men’s Physical Health Concerns
Are you suffering from aches and pains (especially your lower back or from the pizza you couldn’t put down at the party you went to last night)? If you’re like me, you might get a slight ache in your lower back, or (on most days) you might be exhausted after taking a brisk stroll in your local park. Many of the aches, pains and general discomfort millennial men like us deal with on a daily basis are associated with various physical health concerns we may not even be aware of.
Physical health concerns are prevalent among millennial men, and poor lifestyle habits are often the leading cause. Here are some physical health concerns that millennial men should be aware of:
Obesity
A discussion of millennials’ characteristics wouldn’t be complete without us talking about obesity. According to Cancer Research UK, more than 7 in 10 millennials (those born between 1981 and 1996) will be obese by the time they reach middle age, making them one of the heaviest generations in history. This puts our generation at risk of developing multiple chronic diseases, such as Type 2 diabetes, high blood pressure, and heart disease.
Lack of Physical Activity
Men's health issues are often only mentioned when they are far beyond treatable and/or controllable. One of the main culprits (and I’m sure as a millennial male, you’ve experienced this too) is a lack of physical activity. We need to stay active during the day, or we’ll just continue to put on the pounds.
Simply put, a lack of physical activity is a significant problem among millennial men, and the problem isn’t expected to go away anytime soon. According to the Centers for Disease Control and Prevention, less than a quarter of millennials engage in regular physical activity. Sedentary lifestyles are contributing to the rise of obesity and various health concerns.
Poor Diet
Looking to catch another serving of your favorite fried chicken or another scoop of rice from your local buffet? I’ve had my second or third trip to the buffet cart (and I’m actually ashamed to admit that, myself). Poor diet is a common problem among millennials, and the prevalence of unhealthy eating habits is increasing. Men's health and fitness experts agree that poor dietary choices are associated with weight gain and lower quality of life for both millennial men and people of all ages.
Fast food and convenience foods are often the go-to choices for millennial men, which are often high in calories, fat, and sugar. This increases the risk of obesity, heart disease, and other chronic health issues. Men's health and fitness experts agree that poor dietary choices are associated with weight gain and lower quality of life for both millennial men and people of all ages.
Sleep Deprivation
Sleep is so important for millennial men, whether you’re an active bodybuilder or someone who loves to chill out in the park on your breaks from the office. Sleep deprivation is a growing concern among millennials. Lack of sleep is associated with an increased risk of obesity, diabetes, and heart disease. Millennials often struggle to get enough sleep due to long work hours, screen time, and other factors.
Millennial Men’s Mental Health Concerns
Millennial mental health is a popular topic on mainstream talk shows and podcasts (as it should be). As a millennial, one of the most vital aspects of staying healthy and positive is ensuring your mental health stays in check
One of the millennial habits that is most common is to seek out a therapist or physician you feel comfortable just talking with when life might not go your way or when you feel the need to vent.
Depression and Low Mood
Your mood says a lot about you and how you’re doing overall. Depression is a common problem among millennial men, and it can be challenging to recognize and seek treatment.
In fact, in a recent report by the National Institute of Mental Health, the prevalence of adults with a major depressive episode was highest among individuals aged 18-25 (17.0%). The symptoms of depression can be subtle and easy to dismiss. Symptoms of depression include persistent low mood, loss of interest in activities, feelings of hopelessness, and changes in appetite.
Anxiety Disorders
Depression isn’t the only condition millennials need to watch out for. Anxiety can be associated with a decreased quality of life and prolonged unhappiness. Anxiety disorders are common among millennials and can be debilitating. Symptoms of anxiety disorders include excessive worry, panic attacks, and physical symptoms such as sweating, trembling, and shortness of breath.
Substance Abuse and Addiction
Substance abuse and addiction are significant problems among millennial men. According to the National Institute on Drug Abuse, substance abuse is rising among young adults, and millennial men are more likely to engage in risky behaviors such as binge drinking and drug use.
Work-Life Imbalance
If there has ever been a topic that I identify with (and I’m sure more than a handful of you millennial men do, too) it’s struggling to achieve proper work-life balance. Work-life imbalance is a significant problem among millennials, and it can lead to poor mental health. Millennials often struggle to find a balance between work and personal life, leading to stress and burnout.
Loneliness and Social Isolation
The feeling of being attached to society and part of something greater than yourself (such as being involved in your local community or a cause you feel strongly about) is so important to maintaining optimal mental health. Maintaining positive social connections is absolutely crucial for good mental health, and (just to chime in from my personal experience) social media does not always offer a substitute for in-person interaction.
“Only 56 percent of millennials reported excellent or very good mental health, compared to 70 percent of Boomers.”
Stigma and Misconceptions about Mental Health
Stigma and misconceptions about mental health are significant barriers for millennial men to seek help. Men are often reluctant to admit to experiencing poor mental health, which can prevent them from getting the help they need.
Preventive Measures and Solutions
So now that we’ve talked about some of the most common health issues millennial men like us face, it’s important that we talk about what we can do to prevent these conditions from happening in the first place.
Here are a few of the most widely recommended preventative measures and solutions we can take to improve our physical fitness and lower our risk of developing mental fatigue or chronic mental health disorders:
Millennial Men’s Health By The Numbers
YMyHealth asked board-certified internist Zeyad Baker, MD, Founder of Baker Health in New Jersey, what his recommendations are for millennial men and what he recommends you watch out for as you age into your 40s and beyond.
Here are a few of Dr. Baker’s recommendations:
In Your 20s: Are you getting ready to enter adulthood or halfway through? If that describes you, you are in the decade of your life where your physical health is at its peak, Dr. Baker said, but your mental health can be a major issue.
He tells me the reason behind this is that it’s during this window of time in men’s 20s when they are faced with a professional crossroads as they leave undergraduate and graduate school and face the stress of adulthood, including for the first time often being self-dependent and being in a serious romantic relationship.
It also happens to be the decade when most psychopathy, a serious personality disorder characterized by antisocial behavior, untruthfulness, irresponsibility, and lack of remorse or empathy, presents.
“Formal mental health screenings done at the primary care physician’s office (for example, the Patient Health Questionnaire), as well as any mental health professional consultation that's appropriate to screen or help manage is at the forefront of priorities at this stage,” Baker said.
Dr. Baker’s Quick Preventive Health Tips For Millennial Men In Their 20’s
For men in their 20s, the best preventative health activities are:
Daily physical activity of at least 40 minutes
A sensible diet
Healthy social relationships
“These three paradigms go a very long way toward preventing not only the most common pathologies we see in men this age - mental health issues which are combatted with a good social support network as well as exercise for instance, but also go a long way toward preventing the most common disease states, including diabetes and cardiovascular disease, by keeping a balanced and nutritious diet,” Baker said.
Zeyad Baker, MD, is a board-certified internist in New Jersey. He is the Founder of Baker Health, a practice providing adult primary care, pediatric care, and prenatal and postpartum care. In his practice, he has set out to revolutionize the way patients view healthcare and to provide top-tier services with a new level of convenient access.
In Your 30s: Your 30s can be a life-changing time, so it’s important that you remain aware of a few key chemicals your body produces. This includes testosterone and cholesterol.
“The third decade of a man’s life is often when men's Testosterone levels begin to wane. This factor combined with the typical decrease in regular physical activity (due to increased day-to-day responsibilities of career and often family), as well as slowing basal metabolic rate is often when some degree of obesity sets in,” Baker said.
He recommends careful screening for the secondary effects of the changing testosterone levels and weight gain–a rampant issue–men experience. It is very important and includes: cholesterol/lipid screening, blood pressure screening, and even monitoring testosterone levels.
“Of course, having a primary care physician that is comfortable and effective at not only screening for but addressing these issues in a holistic and practical way is the key,” Baker said.
Dr. Baker’s Quick Preventive Health Tips For Millennial Men In Their 30s
Exercise regularly and have a sensible diet
Watch your alcohol intake more carefully
Make sure to have a healthy and non-toxic romantic relationship. It’s very important in this decade.
Make sure to be on a comfortable professional track. “This is key to securing your long-term mental fitness as this is often the decade when one chooses their life's professional identity which has serious implications on his long-term health,” Baker said.
In Your 40s: For those who are the oldest millennials in our generation, ages 40-42 now, you have entered an important decade.
“In a man's 40s, we recommend a formal colorectal screening. Depending on familial/personal risk factors it may be a little earlier, but generally by 45 years old,” Baker said. While men at this age have yet to have a requirement for formal eye exams, your 40s is when regular regular ophthalmology screening every 2-3 years becomes very important., he tells me.
Dr. Baker’s Quick Preventive Health Tips For Millennial Men In Their 40’s
As a man moves into his 40s, hopefully the aforementioned habits are set into place around diet, exercise, and a healthy personal/professional social network. This is the time where more formal medical screenings become more important as well.
In addition to our annual blood work (such as, cholesterol, vitamin, hormone, and other tests), there are also non-hematologic tests (ones not involving taking blood) around prostate, colon, skin, and other cancer screenings that you will need to have on your radar.
Cardiovascular and diabetes screenings now come into the forefront as this is the peak time of newly onset heart problems and diagnosis of Type 2 diabetes. It's also when men may start to see specialists, not just when there is necessarily an issue but from a preventative standpoint.
Regular Physical Exercise
Regular physical exercise is crucial for maintaining good physical health. It can reduce the risk of chronic diseases, improve heart health, and promote weight loss. It can also help to reduce stress and anxiety.
“Twenty-eight percent of Millennials cited health care and disease prevention as a top concern in 2021, as compared with 21% in 2020.”
Healthy Eating Habits
Healthy eating habits are essential for maintaining good physical health. A balanced diet can help to prevent chronic diseases such as Type 2 diabetes and heart disease. It can also improve mental health, as some foods contain nutrients that can help to reduce anxiety and depression.
Maintaining a Work-Life Balance
Maintaining a healthy work-life balance is essential for good mental health. It can reduce stress and prevent burnout. Millennials should prioritize self-care activities, such as exercise and socializing with friends and family.
Managing Stress and Anxiety
Managing stress and anxiety is crucial for good mental health. Techniques such as meditation, deep breathing, and yoga can help to reduce stress and anxiety.
Seeking Help for Mental Health Concerns
Millennial men should not hesitate to seek help for mental health concerns. Seeking help from a mental health professional can be the first step toward recovery.
Encouraging Open Discussion and Breaking Stigma
Encouraging open discussion and breaking the stigma surrounding mental health is essential. Men should feel comfortable discussing their mental health concerns with friends, family, and medical professionals. This can help to normalize mental health issues and promote early intervention
Building a Better You By Staying Connected To Your Community and Your True Self
Millennial men should continue to strive to remain aware of the physical and mental health concerns they face (while focusing on building healthy and impactful relationships). Poor lifestyle habits can contribute to various health issues, including obesity, heart disease, and less-than-optimal mental health.
Preventative measures such as regular exercise, healthy eating habits, and a work-life balance can help promote good physical and mental health. Breaking the stigma surrounding mental health and promoting open discussion can help to reduce the barriers to getting help. It's essential for millennial men to prioritize their health and take proactive steps toward a healthier future.
Stay mindful of your health and wellness. Dr. Baker doesn’t mince words when he discusses why what you choose to focus on and how well you take care of yourself are extremely important for those starting out in adulthood and those who are in their 40s.
Dr. Baker wants to remind all of us that “lifestyle choices early in manhood have enormous impacts on short, medium, and long-term health. The goal should be to have steady, but not very time-consuming habits that are sustainable around diet and exercise. Outside of that, thoughtfulness around personal and professional relationships are also key for mental well-being.”
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