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We welcome your requests for accommodations and feedback about the accessibility of DCSD’s online services. Please let us know if you encounter accessibility barriers: hgiron@dcsdk12.org
Welcome to DCSD's Men's Health Hub!
Welcome to DCSD's Men's Health Hub!
Men's health is a vital aspect of overall well-being, yet it’s often overlooked or overshadowed by societal expectations and stigma.
This section is designed to provide you and the men in your life with practical information, resources, and strategies to support physical, mental, and emotional health. You’ll find evidence-based tips, expert advice, inspiring stories, and tools to help navigate challenges and take charge of your health. Whether you’re looking to improve your mental wellness, tackle stigma, or adopt healthier habits, we’re here to support you every step of the way.
Explore the resources and take steps toward a healthier you—because prioritizing your health is the foundation for everything else you do.
Redefining Strength
Taking care of your health isn’t a sign of weakness—it’s a commitment to yourself and those who rely on you. Yet many men grow up hearing that strength means pushing through pain, staying silent, and handling everything alone.
That mindset can be harmful.
Men’s health isn’t just physical. It’s mental and emotional too. Stress, anxiety, fatigue, or lingering health issues are not things to ignore or "tough out." Real strength lies in knowing when to take action—whether that means seeing a doctor, talking to someone, or simply listening to your body.
Your health matters. You matter. Prioritizing your well-being doesn’t make you less of a man. It makes you a healthier, stronger one.
Common Mental Health Struggles & What You Can Do
Mental health issues like anxiety, depression, and isolation are more common than many think — but they often go unnoticed or unspoken, especially among men. Anxiety may feel like constant worry, tension, or trouble sleeping. Depression can show up as low energy, irritability, or losing interest in things you once enjoyed. You might also feel emotionally numb or disconnected. Even with people around, it’s possible to feel alone.
Men are less likely to seek help, yet face higher risks — suicide rates are nearly four times higher for men than women in the U.S. (CDC). And research shows chronic loneliness can harm your health as much as heavy smoking.
The good news? Small steps at home can help: journal your thoughts, talk to someone you trust, move your body, get outside, and take breaks from screens. Simple routines and deep breathing can also support your mental well-being.
Why Preventive Care Matters
Many men put off going to the doctor until something feels wrong. But by then, it can be too late to catch serious issues early. Heart disease is the leading cause of death among men in the U.S., and conditions like high blood pressure and high cholesterol often develop silently, without noticeable symptoms.
A yearly physical gives you the chance to stay ahead of these risks. It’s also the time to have important conversations with your doctor about screenings, especially for prostate and colon cancer. These are two of the most common cancers in men—but when caught early, they’re often very treatable.
Taking care of your health isn’t about weakness. It’s about showing up for yourself and the people who count on you. A simple check-up each year could make all the difference.
Strong Heart, Strong Future
Heart disease is the leading cause of death for men in the United States. It often develops silently over time, driven by factors like high blood pressure, high cholesterol, poor diet, lack of exercise, and unmanaged stress. Many men don’t experience symptoms until the condition has become serious, which is why prevention is so important.
The good news is that heart disease is largely preventable. Simple lifestyle changes can make a powerful difference. Eating a diet rich in whole foods—like fruits, vegetables, whole grains, lean proteins, and healthy fats—can help lower cholesterol and reduce inflammation. Regular physical activity, even something as basic as a brisk walk after meals, can improve circulation, lower blood pressure, and support a healthy weight. Managing stress, prioritizing sleep, and limiting alcohol and tobacco use also play a key role.
You don’t need a perfect routine. What matters most is consistency. Small, steady choices today can protect your heart and your health for years to come.
Nutrition Guide
Macronutrients & Microntrient Recommendations - Daily Intake and Why It Matters
Protein
~56g or more (depends on weight/activity)
Builds and repairs muscles, supports metabolism
Carbohydrates
~130g minimum (focus on whole grains, fruits, veggies)
Main energy source for brain and body
Fats
~70–100g (20–35% of total calories)
Essential for hormone production, brain health, vitamin absorption
Fiber
30–38g
Supports digestion, lowers cholesterol, helps blood sugar control
Water
~3.7 liters (15.5 cups/day from all sources)
Regulates body temp, cushions joints, supports all systems
Healthy At-Home Recipes
High-Protein Power Bowl (Serves 2–3)
Ingredients
1 cup cooked quinoa (or brown rice)
1 cup black beans (rinsed and drained)
6 oz grilled chicken breast or tofu (cubed)
2 cups spinach or kale (lightly sautéed or raw)
1 avocado, sliced
½ cup cherry tomatoes, halved
¼ cup red onion, thinly sliced
¼ cup salsa or olive oil & lemon for dressing
Instructions
Instructions
Cook quinoa according to package instructions. Let cool slightly.
Grill or pan-sear chicken breast (season with garlic, onion, pepper, paprika) or bake tofu cubes at 400°F for 20 minutes.
Layer your bowl: grain base (quinoa), beans, greens, protein, veggies.
Top with avocado and salsa or drizzle of olive oil and lemon.
Optional: Add a sprinkle of pumpkin seeds or feta cheese.
Hearty Turkey & Black Bean Chili (Serves 4)
Ingredients
1 lb lean ground turkey (or chicken)
1 tbsp olive oil
1 yellow onion, diced
3 cloves garlic, minced
1 red bell pepper, chopped
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz) diced tomatoes (with juice)
1 cup low-sodium chicken or veggie broth
2 tbsp tomato paste
1 tbsp chili powder
1 tsp cumin
½ tsp smoked paprika
Salt and pepper to taste
Instructions
Instructions
Heat olive oil in a large pot over medium heat. Add onion and bell pepper, sauté 5 minutes.
Add garlic and ground turkey. Cook until browned, breaking apart as it cooks.
Stir in tomato paste, chili powder, cumin, paprika, salt, and pepper.
Add black beans, kidney beans, diced tomatoes, and broth. Bring to a boil.
Lower heat and simmer uncovered for 20–25 minutes, stirring occasionally.
Serve hot, topped with optional cilantro, sliced avocado, or a dollop of Greek yogurt.
Additional Tips for Overall Wellness and Balance
A healthy life isn’t just about diet and exercise — it’s about balance across your physical, emotional, and mental well-being. Here are key areas to focus on:
Move with Purpose
Move with Purpose
Aim for 150 minutes of moderate activity per week (like brisk walking, biking, or lifting weights).
Resistance training 2–3x a week helps maintain muscle and metabolism as men age.
Short on time? 10-minute walks after meals improve blood sugar and heart health.
Fuel Your Body Smartly
Fuel Your Body Smartly
Focus on whole, minimally processed foods — fruits, vegetables, whole grains, lean proteins, and healthy fats.
Stay hydrated: 3.7 liters (15.5 cups) of fluids daily from water, tea, or hydrating foods.
Limit ultra-processed snacks, sugary drinks, and excessive alcohol — they can affect mood, energy, and heart health.
Take Care of Your Mind
Take Care of Your Mind
Stress shows up differently in men. Irritability, fatigue, or withdrawal can be signs of burnout or anxiety.
Try journaling, mindfulness apps, or even 5 minutes of deep breathing to reset your nervous system.
Don’t wait to talk. Opening up to a friend, therapist, or partner can be one of the strongest things you do.
Tend to Spiritual or Inner Health
Tend to Spiritual or Inner Health
Whether it’s prayer, meditation, nature walks, or meaningful conversations — find space for reflection.
Practicing gratitude or setting intentions can reduce stress and boost emotional resilience.
Men who regularly engage in spiritual or purposeful practices often report stronger coping skills and life satisfaction.
Resources
Use these links to explore health tips, resources, and information offered through your insurance!
Free Apps!
Click here to learn how to get FREE access to mindfulness apps for DCSD employees!
As a DCSD employee, you can access these premium mindfulness resources at no cost.
Headspace provides mindfulness tools for everyday life, including meditations, sleepcasts, mindful movement, and focus exercises. This app helps people around the world be healthier and more productive.
Calm is designed to help you manage stress, sleep better, and live a happier, healthier life. Enjoy over 500+ Sleep Stories®, soundscapes, and guided sleep meditations. Try the 60-second Breathe Bubble to ground you in the moment and help your body return to a state of relaxation. Listen to one of our stress and burnout specialists, who can guide you through exercises to help calm your mind.
Bend offers guided stretching and mobility routines designed to improve flexibility, reduce tension, and support daily movement. With easy-to-follow sessions for all levels, the app helps users feel better in their bodies — whether starting the day, winding down, or resetting posture. Bend encourages consistent, mindful movement to support overall health and physical well-being.
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