Men’s Health, Made Simple: A Guide to Feeling and Living Better

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Men’s Health, Made Simple: A Guide to Feeling and Living Better

Please note: This article gives basic advice only. If you’re experiencing a problem, please don’t self-diagnose. You can talk to one of our pharmacists online — we’ll help you understand what’s really going on and which medicines are safest and most effective for you.

Why You’re Probably Reading This

If you’re a man reading this, chances are you’ve noticed something about your health that doesn’t feel right — maybe you’ve been tired lately, your stomach burns after meals, your joints ache more than they used to, or you’re just wondering what “staying healthy” really means for men your age.

The truth is, most men don’t go to the doctor until something really hurts. But good health isn’t about reacting — it’s about staying ahead. A few small changes in how you eat, move, rest, and manage stress can make a huge difference — not just for today, but for decades.

This guide breaks it all down into plain language, so you can take practical steps toward feeling your best — every day.

Contents

  1. Building a strong foundation for good health
    • Why the basics matter
    • Eating for real energy
    • Moving your body with purpose
    • Sleeping and managing stress
    • Simple self-check habits
  2. Common men’s health issues and what to do
    • A. Heartburn or ulcer pain
    • B. Colds, allergies, and blocked nose
    • C. Muscle and joint pain
    • D. Diarrhoea and stomach upsets
    • E. Skin irritation and shaving bumps
  3. Staying safe with medicines
  4. Final thoughts

1. Building a Strong Foundation for Good Health

Why the basics matter

Most of the health problems men face — from heartburn to back pain or low energy — are linked to everyday habits. The goal isn’t to be perfect but to build better routines that support your body before problems start.

Eating for Real Energy

Many men eat to fill their stomachs, not to fuel their bodies. Heavy or unbalanced meals can lead to tiredness, poor digestion, and weight gain.

Here’s how to fix that:

  • Balance your plate: Half should be vegetables or fruits, a quarter should be protein (beans, eggs, chicken, fish, or lean meat), and the last quarter should be whole grains like oats or brown rice.
  • Add healthy fats: A bit of olive oil, groundnut oil, or avocado helps your heart and hormones.
  • Avoid sugary drinks and alcohol: Choose water or unsweetened tea most of the time.
  • Eat smaller meals more often: It keeps your stomach comfortable and reduces heartburn.

Moving Your Body with Purpose

Exercise isn’t just for gym lovers — it’s how you keep your body strong, flexible, and alert.

You don’t need to do extreme workouts. Instead, try this simple plan:

  • Aim for 30 minutes of walking or cycling most days of the week.
  • Add a few push-ups, squats, or light weight exercises twice a week to build strength.
  • Take the stairs, stretch often, and don’t sit too long at once.

Movement helps keep your weight in check, boosts testosterone, and improves your mood.

Sleep and Managing Stress

Sleep is your body’s natural repair time. Without enough rest, your mood drops, your appetite goes up, and your focus suffers.

To improve your sleep:

  • Go to bed and wake up at the same time daily.
  • Keep your room dark, quiet, and cool.
  • Avoid screens and caffeine before bed.

If stress is keeping you up, try taking a short walk, deep breathing, or even writing your thoughts down before bed.

Simple Self-Check Habits

You don’t need medical equipment to keep an eye on your health. Every month, check:

  • Your waist size — aim to keep it under 94 cm.
  • Your weight trend — gradual changes are okay, sudden ones aren’t.
  • Your blood pressure if you can access a machine (aim for below 130/80).
  • How you feel after a 10-minute brisk walk — if you get unusually tired, it may be time for a check-up.

2. Common Men’s Health Issues and What to Do

A) Heartburn or Ulcer-Type Pain

How it feels: A burning pain in your chest or stomach, often after eating or at night.
Why it happens: Stress, spicy foods, late dinners, and alcohol can trigger acid reflux.

What to do:

  • Eat smaller meals, and avoid lying down right after eating.
  • Cut back on spicy, fried, and late-night foods.
  • Sleep with your upper body slightly raised.

Helpful medication:

See a doctor if you vomit blood, have black stools, or severe persistent pain.

B) Colds, Allergies, and Blocked Nose

How it feels: Runny or blocked nose, sneezing, or itchy eyes — common during harmattan or after dust exposure.

What to do:

  • Rest and drink lots of fluids.
  • Use saline nasal drops to clean your nose.
  • Try antihistamines if you have sneezing or allergies.

Helpful medication:

C) Muscle and Joint Pain

How it feels: Soreness or tightness after exercise, or stiffness from sitting too long.

What to do:

  • Rest for a day or two, and apply ice to reduce swelling.
  • Wrap the area lightly with a crepe bandage, and keep it raised.
  • Stretch and move gently after the first day.

Helpful medication:

If pain lasts more than 3–5 days, or you can’t move the joint, see a doctor.

D) Diarrhoea and Stomach Upsets

How it feels: Frequent loose stools, cramps, or tiredness.

What to do:

  • Drink fluids — don’t wait to feel thirsty.
  • Eat light meals like rice, toast, or banana.
  • Avoid greasy food until you feel better.

Helpful Medication:

If there’s blood in your stool, high fever, or diarrhoea lasts more than 2 days — get medical help.

E) Skin Irritation and Shaving Bumps

How it feels: Itchy rash, bumps after shaving, or redness from heat or sweat.

What to do:

  • Shave with the grain (not against it), and use warm water.
  • Use mild soap and clean towels.
  • Keep the area dry and apply soothing cream.

Helpful products:

  • CEMCEE LORATADINE 10 mg — ₦200 — Best price — reduces itching.
  • PIRITON 4 mg (chlorpheniramine) — ₦200 — Best price — relieves night-time itch.
  • LABO Hydrocortisone Cream (30 g) — ₦800 — Best price — reduces redness and swelling.
  • CALAMINE Lotion BP (100 mL) — ₦500 — Best price — cools and soothes rashes.
  • DGF Hydrocortisone Cream (15 g) — alternative option.

If your skin starts swelling, oozing, or develops pus — see a clinician.

3. Staying Safe with Medicines

  • Always read labels carefully — don’t take two products with the same ingredient (like paracetamol).
  • Take antacids at least 2 hours apart from other medicines.
  • Avoid ibuprofen or diclofenac if you have stomach ulcers or kidney problems.
  • Decongestant nasal sprays should be used for a few days only — no longer than 5 days.
  • If you’re on blood pressure or diabetes medicines, ask your pharmacist before taking new drugs or supplements.

Final Thoughts

Good men’s health isn’t about avoiding the hospital — it’s about living in a way that keeps you feeling strong, confident, and in control. Most problems, from fatigue to stomach pain, can be prevented or managed early with the right choices and safe, affordable treatment.

And you don’t have to do it alone. If you’re unsure what’s safe to take, or just want expert guidance that fits your life and budget, chat with our pharmacists online. We’ll help you make smart, safe, and simple choices — so you can focus on living well, not worrying about what’s wrong.

You’ve got one body — take care of it.

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