Making men’s health a priority

Melissa Germano, M.S., RD, LDN, still tears up a little when she talks about her father’s sudden, fatal cardiac arrest in 2010 – when she was just 23.

“It was a devastating shock and an experience in life that was heartbreaking for me, my mom, and my two sisters when he passed so suddenly. My dad didn’t seem sick, but his health was affected by risk factors such as smoking, high blood pressure, and high cholesterol,” Germano said. “Men can take control of their health by addressing these factors through preventive measures and lifestyle changes which can significantly reduce the risk of heart attacks, strokes, and other serious health complications.”

His death inspired Germano to pursue a career helping other families avoid the same grief. After earning a bachelor’s degree in nutrition and dietetics from Marywood University and a master’s degree in human nutrition from the University of Alabama, the registered dietitian and director of lifestyle modification and preventive medicine at The Wright Center for Community Health helps others lead healthier, more active lives.

Heart disease is the leading cause of death among men in the United States, according to the Centers for Medicare & Medicaid Services (CMS). Lung cancer claims more men’s lives than any other cancer, while prostate and colorectal cancers rank as the second and third most common causes of cancer-related deaths in men. Additionally, 34% of adult men in the U.S. are obese, and 32% have hypertension, according to CMS.

Despite these serious health risks, many men avoid visiting the doctor due to fear, embarrassment, time constraints, or a strong sense of self-reliance. Men’s Health Month, celebrated each June, aims to raise awareness of preventable health issues and promote early detection and treatment to improve men’s well-being.

“Many men do not prioritize their health, often putting off checkups, ignoring symptoms, or prioritizing work and other responsibilities over self-care,” Germano said. “This can lead to undiagnosed health conditions such as high blood pressure, high cholesterol, heart disease, and diabetes – many of which can be prevented or managed with early intervention.”

The first step to better health? Schedule a checkup with a primary care physician, Germano said. Establishing a relationship with a doctor can help identify health problems early and get patients on track with essential screenings, including blood pressure, cholesterol, diabetes, and cancers. Meeting with a registered dietician can also empower patients by providing them with knowledge and strategies to take control of their health.

Germano – and dieticians like her – can help patients develop a plan that incorporates small lifestyle changes that add up to big improvements over time.

“Many men don’t think about how their diet and lifestyle might impact their health,” Germano said. “What you’re eating, if you’re smoking or drinking, it all impacts your physical health, mental health, sexual health, and longevity.

“Men have unique nutritional needs that vary depending on factors such as age, activity level, and overall health,” she added. “Men can optimize their overall health and vitality by consuming a well-balanced diet that includes adequate protein for muscle health, a variety of colorful fruits and vegetables, and healthy fat sources to support heart health. They should also stay physically active by combining strength training with cardiovascular exercise, ensure they drink enough water, and limit the amount of sugary beverages they consume.”

Germano tells patients to start by focusing on building well-balanced plates for meals, which is one of the most effective ways for men to maintain energy, muscle health, and long-term health.  She recommends filling half of your plate with fruits and vegetables to boost antioxidants and fiber and one-quarter with lean proteins to support muscle growth and metabolism. The remaining quarter should be filled with whole grains to provide long-lasting energy.

Choosing what to eat is important, too. Here are some of Germano’s tips:

• Most men do not consume enough fiber, which can lead to constipation, high cholesterol, blood sugar imbalances, and increased risk of chronic diseases. Get your fiber in by swapping refined grains (like white bread and pastries) for whole grains, consume fruits and vegetables with peels or skins on, add dried beans and peas to casseroles or soups, and enjoy a variety of grains such as barley, oats, farro, and quinoa.
• Protein is critical for muscle health, repair, and growth, but choose lean protein sources, such as chicken, turkey, fish, eggs, and low-fat dairy.
• Incorporate more plant-based proteins – including peas, lentils, beans, tofu, edamame, nuts, and seeds – that are high in phytonutrients, which have been shown to lower the risk of cancer and decrease cholesterol. 
• Healthy fats are crucial for supporting heart health and overall well-being. Omega 3 fatty acids found in fatty fish such as salmon and trout, as well as flaxseeds, chia seeds, and walnuts, have anti-inflammatory properties and promote cardiovascular health.

As a registered dietician, Germano said she finds it deeply rewarding to see a patient progressing toward better health.

“Every success, no matter how small, is a huge win for my patients,” she said. “Whether it’s weight loss, improved lab results, better energy levels, or healthier eating habits, the success is a testament to the patient’s hard work and dedication. It means my support and guidance are making a real impact.”

Headquartered in Scranton, The Wright Center for Community Health’s growing network of community health centers in Lackawanna, Luzerne, Wayne, and Wyoming counties, including a mobile medical and dental unit called Driving Better Health, provides affordable, high-quality, whole-person primary health services to everyone, regardless of insurance status, ZIP code, or ability to pay. Patients typically have the convenience of going to a single location to access integrated medical, dental, and behavioral health care, as well as community-based addiction treatment and recovery services. For more information, go to TheWrightCenter.org or call 570-230-0019.