THE INS & OUTS OF MEN’S HEALTH

By Dr Orly Zuker, Chiropractor
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

Males are biologically stronger and more physically resilient than females yet they are traditionally not the gender that takes care of their health and body. In general a mother, wife or partner will have at some stage hassled their male loved ones to visit health care practitioners, but men are seemingly apprehensive to seek help, guidance or advice when it comes to their health. Why, we will never know!

Sure enough our biological differences (in regards to reproductive organs and hormones) mean that we will experience different conditions of ill health, but statistics tell us that women live longer than men and that men are dying prematurely from preventable lifestyle diseases. The problem is that men often choose to “battle on” or push through their symptoms, adopting an attitude of “she’ll be right” (not the 'best' attitude when it comes to health). According to the Australian Bureau of Statistics, a male born in Australia in 2006-2008 has a life expectancy of 4.5 years less than a female (79.2 years compared with 83.7). In addition, of all the males born between 2007-2009, 2/3 of adults and 1/4 of boys will be overweight or obese, nearly 1/2 will have a mental health condition, almost 1/4 will have a disability (mainly caused by traumatic road accidents) and nearly 1/3 will have a chronic health condition. To make  matters worse, combining males and females today (2014), 63% of all Australians are obese. In the 21^st century, in a first world country (being Australia), these statistics tell us that action needs to be taken now!!

A healthy tip for males… Try to listen to your body rather than ignoring the symptoms and remember that pain and discomfort are messages from your body that something is wrong. Remember that you do not need to be drawn into society’s perceptions and expectations of what a 'tough' male should be, think or do, and for your own sanity 'take with a grain of salt what tabloid media programs and magazines have to say on these topics.
In Australia the area of men’s health has few policies and has more or less been ignored over the years, but that does not mean that individual males have to ignore their health and body. Try to get motivated and make a commitment to your health. You can start with a simple blood pressure and cholesterol check and an easy walk around the block each day.

HEALTHY TIPS FOR A HEALTHY MAN

In our lifetime, we all wish for great health and longevity so that we may enjoy our children, grandchildren, travel and making lovely memories. Unfortunately though, as they age, men are suffering and dying prematurely from preventable diseases specifically relating to unhealthy lifestyle choices such as smoking and drinking alcohol. Below are some basic facts and information that may assist you as a male and father in leading a healthier lifestyle. If we want to avoid becoming a statistic of illness, then we ourselves are responsible for embracing change, today.

 

1. Nutrition for Men

Whether you are a male or female, consuming a diet that is well balanced and healthy is important to everyone's health. . Also, we can’t ignore the fact that our children learn food habits from us as parents and if we voice our distaste for certain healthy foods, then no doubt we will influence our children’s choices and opinions. In starting to eat more healthy, a good step is to increase your daily water intake (aiming for at least 2L of filtered water each day), avoid the cake cabinet and fatty meats such as bacon, ensure that you eat plenty of green leafy and brightly coloured vegetables (majority raw in salads or lightly steamed/ stir fried), and eat healthy fats (sourced from vegetables, fish and nuts).

Healthy tip: Eat your tomatoes! Research suggests that eating foods rich in the antioxidant Lycopene (present in tomatoes and brightly coloured fruits and vegetables) may decrease the risk of chronic diseases such as prostate cancer in men and cardiovascular disease (heart attack) in both sexes.

2. Diabetes Mellitus and Men

Diabetes Mellitus is a disease that should not be taken lightly. If it is not managed properly it can have devastating effects that include limb amputation. A diagnosis of Diabetes is made so frequently now that it has become a major public health concern. The good news is that it can be avoided by leading a healthy lifestyle; minimising sugar intake and by managing weight (Body Mass Index/BMI). Research suggests that eating a diet high in omega-3 fatty acids (fish oil) may assist  in preventing cardiovascular disease s that relate to diabetes.

3. Weight Management for Men

As we know many typical Aussie men don't mind a charcoaled BBQ, with the fat left on and a few beers with their mates as they cook up a feast. This social interaction may do wonders for their emotional health, but as we know through epidemiological studies men are more likely than women to lead unhealthy lifestyles that contribute to their poor health in the future. An unhealthy lifestyle includes; consuming excessive amounts of alcohol, smoking/ taking non-prescribed drugs and eating an unhealthy diet (that includes high amounts of saturated fats and processed sugar).

 

It is understandable that with work commitments and long days, it may be difficult to make healthy choices. Being prepared is the key- make meal plans, and pre-cook/pre-pack lunch the night before. Life’s daily pressures may also make it difficult to find time for exercise. Remember, exercise is a great way to 'blow off steam' to help you deal with the stresses of each day. All you have to do is get started and commit to your goal. Start with something simple like skipping in your driveway or walking the dog after dinner. You will gradually notice your fitness improve, your energy increase and the kilos dropping off. Remember, exercise can be made into a family affair. Include your kids and find an actitivity that you all enjoy and look forward to, so that you can all build your fitness and improve your health together.

Healthy tip: Healthy weight management is simply about energy input-energy output. If you ingest too many calories/energy for the amount of exercise that you are doing or not doing you will either gain or lose weight. Help yourself by reducing your portion size and make one healthier food choice each day.
 

4. Heart (Cardiovascular) Disease and Men

Heart attacks and strokes have become an extremely common implication of heart disease in the western world. Most people know someone who had a triple bypass, who suffers from angina or who has high cholesterol/atherosclerotic arteries. In fact, heart disease is so common that it is the leading cause of death in men around the world, especially in America, United Kingdom and Australia. The good news is that this fatal and mostly silent disease is preventable with a healthy lifestyle and a healthy diet.

Preventing Heart Disease Action Plan

Step 1: Reduce stress. Process your stress daily (try not to go to sleep processing as your sleep quality will be poor), have good time management, pace yourself, practise meditation and yoga or take part in a group exercise class. You might like to involve your children in your meditation and yoga practice. Children are vulnerable to stress around them and will also benefit from learning the coping strategies these practices offer.

Step 2: Lower blood pressure. Blood pressure levels are an objective indicator of heart health. Healthy blood pressure should sit at approximately120/70. If your blood pressure is significantly higher than this, you can avoid medication by lowering your blood pressure with the use of exercise, a healthy diet (low in saturate fats/high in plant based fats; seeds, nuts, fish, coconut, avocado etc) and by keeping stress at bay.

Step 3: Eat a healthy diet. Men traditionally have enjoyed a high saturated fat- "meat and 3 veg” diet. Try to reduce meat intake (and cutting off the fat is a must) and have a balanced diet (consult a holistic nutritionist or naturopath about what a  balance diet looks like, as it doesn’t look like the traditional food pyramid we all know). Practice portion control by eating smaller meals, chew more, eat slower, drink less with your meals and avoid charring meat on the BBQ. We as parents are all role modals, so showing your children that you eat a healthy, clean and fresh diet will also help guide them into the future.

Step 4: Lower cholesterol. Research suggests that regularly eating fish and oats may be helpful in reducing already high cholesterol levels. "Bad" LDL cholesterol blocks the arteries and can cause strokes and heart attacks. Changing your lifestyle before it is too late is important as recovery is never easy. Whether it is a minor stroke or minor heart attack, or a massive cardiac event, avoiding a situation like this in the first place is your best option!

Step 5: Reduce salt intake. High levels of salt (processed & iodised table salt) has been associated with heart disease in the past. Try to avoid table salt all together and replace it with moderate amounts of Himalayan rock salt or unrefined celtic sea salt as these are high in essential minerals necessary for health.

Step 6: Avoid diabetes. In an attempt to avoid diabetes; manage your weight and reduce sugar consumption (in sweets, baked goods, sauces, drinks, pre-prepared meals and processed goods) and alcohol intake.

Healthy tip: Artificial sugar/ sweetener (found in zero, sugar-free, diet drink options, plus in mints and chewing gum) is NOT a healthier option and can be dangerous to your health. Reports and some studies have linked aspartame and saccharin with neurological condition and cancers.

Step 7: Quit smoking. This is a must! The cigarette packets don’t lie; ‘smoking kills’ and causes a great deal of suffering for the victim as well as their loved ones. It is so important that babies and young children are not exposed to the toxins found in cigarettes, as well as the addictive habit.

Step 8: Exercise regularly. Obesity is on the rise in Australia and heart disease now accounts for over 21% of all deaths in the male population. Participate in regular exercise (at least 2-3 times a week) and make sure that you raise your heart rate and sweat. Exercise, along with a healthy diet will assist you in maintaining a healthy weight and a healthy heart.

Step 9: Reduce alcohol. Regular or excessive alcohol consumption is a known cause of liver and other diseases, has been linked to obesity, diabetes and premature death. Grapes contain heart healthy antioxidants, however fermented grapes in the form of silky smooth red liquid [wine J] can have detrimental effects on health, if we over do it!

Step 10: Look after your mental health. If you feel good about yourself, you will make better and healthier choices. Sadly, depression and suicide is far higher in males in comparison to females, so talk about your feelings and troubles so that you can enjoy a healthy and happy life.

5. Sleep Apnoea and men

Sleep apnoea is a metabolic disorder that has become an epidemic of the 21^st century. The condition commonly occurs in obese or overweight people and causes the upper airways to collapse, leading to a cessation of breathing. Over time this has detrimental effects on cellular health as the cells are starved of oxygen. In many cases assistance is required from a device known as a CPAP machine. This assists breathing and oxygenation of the body whilst the person sleeps, however it is cumbersome and uncomfortable to use.

Sleep apnoea can be avoided simply by adopting a 'wellness' lifestyle where you act preventatively and lose or manage your weight. Studies show that sleep apnoea may lead to complications such as; atherosclerosis (plaque build up in major arteries), oxidative stress (cellular damage) and heart attacks.

6. Bowel Health and men

Bowel cancer and disease of the digestive system is most common in men. The ‘meat and 3 veggie’ diet (that mostly includes high carbohydrate and stodgy vegetables) is every ‘Aussie’ man's indulgence! With better knowledge of nutrition today we now know that a diet consisting mostly of saturated fat, starchy carbohydrates and meat protein is implicated in the development of bowel cancer. Whether bowel cancer runs in your family or not, prevention is better than cure, by eating well, keeping fit, and by enjoying healthy choices.

7. Mental Health for Men

From a young age males are subjected to a powerful stereotype that expects them to 'be a man' and to be mentally tough and physically strong. In addition society places a great deal of pressure on males to grow up quickly, be successful and provide for their families. This demand can cause a great deal of trouble for men and is now being linked to the high depression and suicide rates in males. Sadly in Australia the suicide rate in males is 21.9 compared to 5.5 in females. If you feel that you are suffering from undiagnosed depression please speak to your chosen health care practitioner, and ask for help and advice. You may benefit from treatments such as biofeedback, counselling and nutritional support (from vitamin D, essential fatty acids, St.John’s Wort, filtered water, zinc, pure cocoa/dark chocolate and magnesium). In addition, there are terrific community support networks available for you to turn to. You are not alone.

8. Testicular Health

It is obvious that men and women will suffer from or experience sex specific illnesses or disease. Some are extremely rare and difficult to fight and others are preventable and manageable. For the preventable conditions, it is imperative that as a male you protect your man-hood, and teach your children the same thing!

Testicular cancer; is a rare form of cancer occurring mostly in men aged 25 to 44 years. The most common sign is a painless lump or swelling, that should never be ignored. Testicular disease can be detected in its early stages through a testicular self examination. This is a highly effective procedure that is best performed after showering by gently rolling each testicle between your fingers and thumb. Feel for any change in size, shape and consistency. If you are unsure or uncomfortable performing this yourself, ask your medical doctor for assistance. In addition, in taking care of testicles, avoid direct trauma and impact, use protective shields during sport, wear loosely fitting underwear, avoid too tightly fitting trousers and belts, practise safe sex and have regular checks.

Epididymitis; is an infection or inflammation of the epididymis (the small tubes connected to each testicle that collect and store sperm). Epididymitis is closely associated with urinary tract infections, as well as sexually transmitted infections (STIs). Epididymitis can be a very uncomfortable condition and in most cases requires antibiotic therapy to treat. If your GP prescribes you antibiotics, be sure to take adjunctive probiotic supplements so that you can protect your gut and immune system.

9. Sexual Health for Men

The topic of sexual health is often an awkward one, but certainly needs discussion. If you want to avoid an uncomfortable (and unnecessary situation), stay clean and healthy when it comes to sex. Men are the predominant carriers of STIs such as Chlamydia, that in due course can cause permanent damage to a female’s reproductive system (without them even knowing!). In order to preserve your sexual health, use a condom at all times (if you have multiple sex partners), have regular sexual health checks, and if possible have your partner also examined for the presence of STIs before you share a special moment of intimacy.

10. Prostate Health

The prostate is a small gland found only in males. It is normally the size of a walnut, however if the prostate is enlarged due to benign prostate hyperplasia (occurring commonly in the 50 plus age group) it can become considerably larger, causing urinary retention and painful, difficult urination. Prostate hyperplasia is an extremely common condition that in rare cases may develop into prostate cancer if left untreated. Statistics show that 1 in 11 Australian men aged 65 and over are diagnosed with prostate cancer, so having regular examination is easy prevention.

11. Hygiene and Personal Care for Men

Today men appear to be taking more aesthetic care of themselves than in previous centuries, especially in the area of personal care with hair removal, skin care and hair care. This is great as it can boost confidence and self-esteem. It is important however to be cautious of the ingredient label and try to minimise chemical and toxic-load.

The safety of aluminium based deodorants is questionable. Both men and women should exercise caution when buying deodorant. Aluminium is a heavy metal that is retained in the cells of the body (especially in the nervous system). Using natural alternatives to anti-perspirant deodorants may help you to avoid Alzheimers and Parkinson’s disease, as well as various cancers which have links to heavy metals. Check out the great brands on offer at your local health or organic store.

 

There is never an end point or conclusion when it comes to health. At first glance the topic of men’s health seems straight-forward, however as a result of socialisation it is actually more complicated than thought. No matter whether you are male or female, it is important to take care of yourself, maintain your health and avoid preventable diseases.

Politics, social pressures, self expectation and racial/ cultural influences may all affect how we approach our health and health care. Do your best to step outside of the box and make better choices with your health. Start simple with the basics and then perfect your good health formula for life. Shift your focus from avoidance and reactivity, to prevention and optimal health. Good luck and enjoy your journey of health.

 

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