When it comes to health care, men are less likely than women to take steps to improve their wellbeing or go for regular checkups with their GP.
Whether it is a lack of awareness of symptoms, or simply a reluctance to seek help through embarrassment, far too many men are leaving their wellbeing to chance. A report by the National Pharmacy Association revealed that nearly nine out of ten men do not like to trouble a doctor or pharmacist unless they have a serious problem.
An easy way for men to start to become more proactive about their health is to follow these 10 basic steps for maintaining wellbeing.
Strip ‘white foods’ from your diet:
Foods such as white flour, white sugar and processed foods have had their natural fibre removed, which drives up blood sugar levels. This can lead to weight gain, diabetes and a raft of other health problems. Avoid breads and sugar-based snacks and opt for fruit, vegetables, pulses and whole grains instead.
Get regular cholesterol and blood pressure tests:
High cholesterol and blood pressure can be described as ‘silent killers’ as they can cause extensive damage to our heart and arteries without any obvious signs until usually it’s too late.
Quit smoking:
The single most important health decision you can make. Need we say more?
Watch your weight:
As a nation we’re losing the battle of the bulge, but maintaining a healthy weight not only makes you look and feel better, it also helps cut the risk of major killers such as heart disease, diabetes and hypertension.
Take regular exercise:
Exercise has huge physical and emotional benefits. It also reduces the risk of high blood pressure, obesity, osteoporosis and depression, among many other diseases and conditions. Aerobic exercise is great for cardiovascular conditioning but also remember to include weight training to improve muscle strength.
Drink in moderation:
While studies have shown that drinking small amounts of alcohol can protect against heart diseases, moderation is the key. Moderation is one to two standard size drinks per day, more is considered excessive and is bad for health, being a major cause of physical disease.
Watch the type of fats you eat:
Stay away from dangerous trans fats, such as deep-fried foods and anything made with hydrogenated oils, such as margarine, peanut butter, biscuits and cakes. Trans fats raise your risk of heart disease, heart attacks and strokes. Eating unsaturated fats instead of saturated can help lower blood cholesterol and protect against heart disease. Unsaturated fats, such as omega-3 oils, are found in oily fish such as salmon, mackerel and sardines, nuts and seeds, avocados and other fruit and vegetables.
Find time to relax:
Set aside time for relaxation and/or meditation. Yoga and Pilates are a great way to take time out from our daily hectic schedules, but anything that takes your mind off stressful thoughts can be helpful. Take the time to ‘get away’ both mentally and emotionally at least once a day.
Protect and check your prostate:
Prostate cancer is the second most common cancer among men worldwide. It is believed that diets high in fat and sugar may contribute to increased rates.
The prostate is below the bladder and produces some of the fluid in semen.
As men get older the prostate often enlarges and for two thirds of men it doesn’t cause any problem, but it is important to watch for signs of prostate cancer and get regular check-ups. Take steps in your lifestyle to protect yourself such as: eating foods with a lot of lycopene, such as red peppers and tomatoes, fish with high levels of omega-3 acids, including salmon and tuna, take onboard soy; losing weight; get regular check-ups; take zinc supplements as deficiencies have led to enlarged prostates; avoid alcohol.
Get a check up:
Make it this year’s New Year resolution to get a full MOT. Your GP surgery will be able advise on Well Man clinics with the practice nurse. Here your medical history will be discussed before your weight and blood pressure measured. A series of bloods tests will also be taken to screen for cholesterol levels and a urine sample will check for abnormalities, which can indicate kidney disease or diabetes.
Alternatively, you could opt for a private health screening from a private company such as Bupa but this will cost. This will be a more in depth look into your health and wellbeing and involve a wider range of tests covering your heart, lungs and other areas such as sight and hearing.
For more health tips and advice log on to NHS.co.uk
