For many men, health comes somewhere near the bottom of the list.

- Work comes first.

- Business comes first.

- Family comes first.

- Bills come first.

There is always something that needs attention.

The problem is that health often becomes a priority only when something goes wrong.

Men's Health Month is a useful reminder to change that approach.

Looking after your health does not mean spending every day worrying about disease. It means paying attention to your body, understanding your risks and making sensible health decisions before a problem becomes serious.

Start with the basics

You do not need to completely change your life overnight.

Start by knowing some important health measurements.

Know your blood pressure.

High blood pressure can exist without obvious symptoms. Regular checks can help identify a problem that might otherwise go unnoticed.

Know your weight and waistline.

Excess weight can increase the risk of several health problems, including type 2 diabetes and cardiovascular disease.

Know your blood sugar when appropriate.

If you have risk factors for diabetes or have been advised to monitor your blood glucose, follow the guidance of your healthcare professional.

Know your family history.

Has your father, brother or another close relative had diabetes, heart disease, high blood pressure or cancer?

Family history can help healthcare professionals understand your individual risk.

Move more

You do not need an expensive gym membership to become more active.

Walk when you can, take the stairs when appropriate, play football, cycle, do household work, stretch, or take a brisk walk around your neighbourhood.

The important thing is to find realistic ways to move regularly.

If you have a health condition or have not exercised for a long time, speak with a healthcare professional about the safest way to become more active.

Look at what is on your plate

Ghanaian food can be part of a healthy diet. The goal is not necessarily to abandon familiar foods. It is to think about balance and portions.

- Include vegetables and fruits regularly.

- Choose leaner sources of protein where possible.

- Pay attention to portion sizes.

- Limit excessive salt, added sugars and highly processed foods.

And remember that what you drink matters too. Water should have a regular place in your daily routine.

Don't ignore sleep

Sleep is often sacrificed for work, business, late-night entertainment or early-morning responsibilities. But constantly running on too little sleep can affect your energy, concentration and overall wellbeing.

- Create a regular sleep routine where possible.

- Reduce unnecessary screen time before bed.

- Avoid relying on alcohol as a way to fall asleep.

If you regularly struggle with sleep or feel exhausted despite getting enough time in bed, speak with a healthcare professional.

Take mental health seriously

Being responsible does not mean carrying everything alone. Financial pressure, relationship problems, work stress, family responsibilities and other challenges can affect mental wellbeing. Some men find it difficult to talk about these things because they were taught to keep problems to themselves. That does not make the pressure disappear.

Talk to someone you trust. If stress, low mood, anxiety or other emotional difficulties are affecting your everyday life, consider speaking with a healthcare professional. Asking for help is not weakness. It is a health decision.

Don't ignore changes in your body

A persistent change should not automatically be dismissed as ageing. Changes in urination, unexplained weight loss, persistent pain, unusual lumps, changes in sexual health, ongoing fatigue or other symptoms that concern you should be discussed with an appropriate healthcare professional. This does not mean every symptom is a sign of serious disease. It means you should not diagnose yourself or simply hope a persistent problem disappears.

Prostate health matters too

Prostate health becomes increasingly relevant as men age. Urinary symptoms such as difficulty starting urination, a weak flow, needing to urinate more frequently or getting up repeatedly at night can have several possible causes. They should not automatically be assumed to be prostate cancer.

Men should discuss persistent urinary changes with a healthcare professional, particularly if symptoms are new or worsening.

Family history and other individual factors may also affect prostate cancer risk, so personal risk should be discussed rather than relying on general advice.

Don't wait until you feel sick

One of the biggest changes a man can make is changing the way he thinks about healthcare. Healthcare is not only for emergencies. It is also for prevention. A routine check can provide an opportunity to discuss blood pressure, blood sugar, weight, lifestyle, mental wellbeing, family history and other concerns.

You may walk into the clinic feeling perfectly fine. That is not a reason not to go. It can be the best time to start.

Five simple things to do this month

1. Check your blood pressure.

2. Move your body regularly.

3. Look at what you eat and drink.

4. Make time for sleep and mental wellbeing.

5. Talk to a healthcare professional about any persistent change or concern.

You do not have to become a completely different person to take better care of yourself.

Start with one change. Then another. Because the people who depend on you need you healthy too.

Men's Health Month is not about telling men to worry more. It is about encouraging men to look after themselves earlier.

Your health is part of your responsibility too.