Men’s health is an important issue and something we should all be better at focussing on. Whether it’s ignoring symptoms, skipping check-ups or brushing off concerns with a “I’ll deal with it later” attitude, too many men put their well-being on the back burner.
Here we will explore some common men’s health issues but also go about finding ways to live better, feel stronger and make changes for the long-term.
Looking after your heart health
High Blood Pressure
Raised blood pressure rarely announces itself. However, as we get older, arteries gradually lose elasticity, which pushes readings higher. Nearly 70% of adults over 50 are diagnosed with hypertension. It increases the risk of having a stroke and heart disease. Thankfully, this can often be managed with a few easy lifestyle adjustments such as a healthy diet, lowering salt intake and exercise.
Heart disease
Heart disease is one of the leading health risks among men today. The term covers issues such as heart failure, coronary artery disease, arrhythmias and angina.
Risk factors: a diet high in saturated fat, excessive drinking (alcohol), high cholesterol and poor diet, diabetes and hypertension (high blood pressure).
Tips on how to reduce your risk include:
- Choose exercise that works for you so that you can easily add it to your daily routine. You can join a local sports or bowls club, go for an early morning swim or take a gentle walk each day.
- Maintain a healthy diet – get your 5-a-day!
- Choose your fats wisely. Think before you fry! If you are using oils, make healthy choices such as olive oil.
- Drink plenty of water – 6 to 8 glasses a day.
- Reduce caffeinated drinks.
How diet can play a major role in good heart health…
Leafy green vegetables like spinach, kale, and greens are well known for their wealth of vitamins, minerals, and antioxidants. They are a great source of vitamin K , that helps protect your arteries and promote proper blood clotting. They are also high in dietary nitrates which may reduce blood pressure, decrease arterial stiffness, and improve the function of cells lining the blood vessels.
Whole grains (whole wheat, brown rice, oats, barley and quinoa) include all three nutrient-rich parts of the grain and are associated with lowering the risk of heart disease.
Berries such as strawberries, blueberries, blackberries, and raspberries are jam-packed with nutrients that are central to heart health. Berries are also rich in antioxidants which protect against oxidative stress and inflammation which can contribute to the development of heart disease. Eating blueberries daily may also improve the function of cells that line the blood vessels (vascular function), which helps control blood pressure and blood clotting.
Fatty Fish and fish oils, like salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits. If you don’t eat much seafood, fish oil supplements are a good alternative for getting your daily dose of omega-3 fatty acids or algal oil can be a good vegan option.
Walnuts are a great source of fibre and micronutrients like magnesium, copper, and manganese. Research has shown that incorporating a few servings of walnuts into your diet can help protect against heart disease, improve vascular function, and lower blood pressure.
Almonds are incredibly nutrient-dense, boasting many vitamins and minerals crucial to heart health. They are also a good source of heart-healthy phytosterols and fibre. However, while almonds are very high in nutrients, they’re also high in calories so always measure your portions!
Dark chocolate (at least 70% cocoa) is rich in antioxidants like flavonoids, which can help boost heart health. Studies have found that consuming chocolate in moderation (less than 100 grams a week) may decrease your risk of coronary heart disease, stroke, and heart attack.
Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, which can contribute to heart disease. Increasing the intake of tomato products and lycopene supplementation positively affects some blood lipids, blood pressure, and endothelial function and may lower LDL cholesterol and triglycerides and raise HDL (“good”) cholesterol.
Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fibre, omega-3 fatty acids, and antioxidants. Hemp seeds are also high in arginine, an amino acid associated with reduced blood levels of specific inflammatory markers.
Garlic contains a compound called allicin, which experts believe has many therapeutic effects. Allacin may be effective in protecting against the buildup of plaque in the arteries (atherosclerosis) and the death of heart cells (apoptosis). Studies have shown garlic supplements lowered both systolic and diastolic blood pressure and were as effective as a common prescription drug at reducing blood pressure.
Olive oil is rich in heart-healthy monounsaturated fatty acids, high in oleic acid and packed with antioxidants, which can relieve inflammation, hypertension and decrease the risk of cardiovascular disease.
Avocado lowers LDL cholesterol and can actually raise HDL or “good” cholesterol. HDL cholesterol helps you get rid of extra cholesterol, bringing it to the liver to be eliminated as waste. This helps lower your risk of heart disease and reduces plaque build-up on the artery walls. Avocado oil is also a good alternative to add to dressings and used in cooking.
Green tea contains polyphenols and catechins which can act as antioxidants to prevent cell damage, reduce inflammation, and protect the health of your heart. Studies have also shown that green tea increases leptin, a hormone that regulates our appetite, and reduces LDL cholesterol.
Beetroot Juice has been shown to help lower high blood pressure (hypertension) as it is high in nitrates, which relax blood vessels, and antioxidants, that fight inflammation.
Prostate health: healthy lifestyle changes
Prostate health is another important issue for men to be aware of. An enlarged prostate is common, especially for men after the age of 50. If there is something wrong with your prostate, you might experience symptoms such as discomfort when urinating. You should always get checked out by your GP if symptoms occur as early detection of prostate cancer greatly improves the chances of a positive outcome
You can’t change your age but, here are four things you can do to help keep your prostate healthy.
1. Eat healthily
Try and eat a well-balanced diet as this is good for your overall general health. A diet that is low in fat and includes a variety of fruits and vegetables may help lower the risk of prostate cancer. Also try to eat less meat, as prostate cancer may be related to a diet high in animal fat.
2. Limit alcoholic drinks
Heavy drinking has been associated with increased prostate cancer risk. Alcohol intake has also been associated with increased risk of lower urinary tract symptoms (LUTS). If you want to enjoy a glass of wine or beer, try to stick to the recommended limit of 14 units. That works out as around six regular glasses of wine or six pints of beer each week. To help with cutting down on alcohol consumption, you could try having alcohol free days or try out some delicious mocktails!
3. Stop smoking
Smoking may be linked to the symptoms of prostate enlargement. Smoking can also put you at risk of aggressive prostate cancer which means it’s more likely to spread. Stopping smoking can be hard, but there is plenty of support available to help you quit. NHS stop smoking services help you quit – NHS
4. Exercise regularly
If you exercise regularly this can help you maintain a healthy weight, and can be very good for your prostate health. Being overweight or obese increases the risk of an enlarged prostate and a greater chance of developing a faster growing prostate cancer. So, it’s important to stay physically active. UK guidelines recommend doing at least 150 minutes of moderate exercise per week to stay healthy. This could be activities such as walking, cycling or even gardening.
If you are worried about your prostate, or you are experiencing urinary symptoms you should contact your doctor.
For more information www.prostatecanceruk.org