Renowned Urologist Dr. David Samadi Shares Five Actionable Habits Every Man Can Start Today to Improve Health and Prevent Disease During Men’s Health MonthJune is Men’s Health Month, a time to raise awareness about men’s unique health challenges and empower men to take control of their well-being. In honor of this important initiative, renowned urologist and prostate cancer surgeon Dr. David Samadi shares five simple but powerful habits that can help men live longer, healthier lives.“Men often think health improvements have to be extreme or time-consuming, but the truth is, small daily actions add up,” says Dr. Samadi. “These five lifestyle habits are achievable, sustainable, and rooted in solid medical science.”
1. Prioritize Movement – Even 30 Minutes a Day Makes a Difference
Physical activity doesn’t require a gym membership or hours of training. Just 30 minutes of brisk walking, biking, or bodyweight exercises like squats or pushups each day can:
Lower blood pressure and LDL cholesterol
Increase testosterone naturally
Improve insulin sensitivity, helping to prevent type 2 diabetes
Elevate mood and reduce anxiety through endorphin release
“Men who sit for long hours need to break that cycle. Stand up every hour. Walk during lunch. Park farther away. It all adds up,” says Dr. Samadi.
2. Eat Real Food – Cut the Processed Junk, Focus on Nutrient Density
Men should aim for a plate that’s at least half vegetables, with lean proteins like grilled chicken, salmon, eggs, or beans, plus healthy fats such as avocados, nuts, or olive oil. Swapping processed snacks and sugary drinks for whole foods can help:
Control weight and waist size (which impacts testosterone and prostate health)
Lower inflammation, a key driver of chronic disease
Support brain and heart function
Dr. Samadi advises limiting red meat to a few times per week and choosing high-fiber carbs like sweet potatoes, lentils, and brown rice over white bread or chips.
3. Sleep Like It Matters – 7 to 8 Hours of Quality Rest
Sleep is often overlooked, but it’s one of the most powerful tools for hormone balance, mental clarity, and cellular repair. Dr. Samadi urges men to:
Stick to a consistent bedtime, even on weekends
Avoid screens an hour before bed to reduce blue light disruption
Cut back on alcohol and caffeine, which impair sleep quality
Create a cool, dark sleep environment
Sleep deprivation lowers testosterone, raises cortisol, and increases the risk for heart disease and depression. “If you want to feel better, start by sleeping better,” Dr. Samadi says.
4. Know Your Numbers – Don’t Ignore What You Can Measure
Knowledge is power. Dr. Samadi recommends all men, especially those over 40, track the following:
Blood pressure (target: under 120/80 mmHg)
Fasting blood sugar and A1C, to assess diabetes risk
Cholesterol levels, especially LDL and HDL
PSA (Prostate-Specific Antigen) to monitor prostate health
Testosterone levels, particularly if experiencing fatigue, low libido, or weight gain
“Annual physicals and baseline labs are essential,” says Dr. Samadi. “Catching an issue early can prevent a crisis later.”
5. Talk to a Doctor – Don’t Wait for Symptoms
Too many men avoid the doctor until something is wrong. Dr. Samadi encourages men to:
Schedule yearly checkups, even if they feel fine
See a urologist by age 40 or earlier if there’s a family history of prostate issues
Discuss changes in urination, libido, energy, or mood, which may signal underlying issues
Address mental health concerns, which are often overlooked in men’s care
“Preventive care is not weakness—it’s wisdom,” Dr. Samadi says. “Men shouldn’t wait to take their health seriously.”Dr. Samadi believes Men’s Health Month is a time for not just awareness but action. By adopting even one or two of these habits this month, men can begin a new path toward lasting health and vitality.Dr. David Samadiis the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, and Prostate Cancer, Now What? A Practical Guide to Treatment, Diagnosis, and Recovery, bothavailable online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.
