Men's Health:
Look After Yourself & Enjoy A Long, Happy & HEALTHY LIFE
As a man, there are many ways you can look after yourself to ensure a long, happy and healthy life. Making some small changes today could make a big difference in your health and wellbeing, and as they say, prevention is better than the cure.
Let’s explore some of the crucial ways men can look after their health
Eat a healthier diet
We know that it’s not easy to follow a healthy diet, what with all the fast food and cheap, unhealthy yet filling foods on offer. But eating a diet packed with the right nutrients can make a big difference to your overall health and wellbeing. In fact, eating correctly not only reduces your risk of various diseases, it can improve your energy levels and mood as well.
EATING CORRECTLY: THE BASICS
EAT FIVE OR MORE SERVINGS OF FRESH FRUIT AND/OR VEGETABLES PER DAY
- To ensure a balanced diet, try and eat fruits and veggies of different colours – for example, green spinach, orange squash, yellow bananas, etc.
- Avoid any deep-fried veggies – slap chips don’t count as one of your five a day!
FOCUS ON HEALTHY CARBS
- Whole grain bread (as opposed to processed white bread), high fibre cereals and starchy veggies like potatoes and corn are a great way to feel full without eating too many unhealthy carbs.
CHOOSE LOW-FAT DAIRY PRODUCTS
- Low-fat milk and yogurt will give you the nutrients you need without too many calories.
AVOID SWEETS AND SUGARY DRINKS
- Sweet treats are high in calories, but don’t provide much in the way of nutrition.
CUT BACK ON SALT
- A high-sodium (salt) diet is definitely not heart-healthy. Season your food with herbs and spices, and avoid processed foods to limit your salt intake.
GO FOR HEALTHY FATS
- Not all cholesterol is bad. While butter and cheese are high in bad cholesterol, olive oil, nuts and avocados can actually raise your good cholesterol levels.
Just don’t eat too many!
Exercise often
One of the most important things you can do for your health and wellbeing is to exercise regularly. You don’t have to hit the gym for three hours a day – simply being active for half an hour a day can have excellent health benefits, such as:
- Improved brain health
- Weight management
- A reduced risk of certain diseases
- Improved mood
- Reduced anxiety and depression
If you have limited time in which to exercise, focus on cardio such as running, cycling or swimming, and do some basic weightlifting. Even walking for 30 minutes a day will have a positive impact on your health.
Go for regular cholesterol & blood pressure tests
Cholesterol and blood pressure tests can help you understand your own health. Because there are no symptoms, you might have high cholesterol and blood pressure without knowing, so testing can help you make an informed decision about your health.
CHOLESTEROL
Men with high levels of bad cholesterol are at an increased risk of heart disease and stroke. During your test, your nurse will measure the levels of cholesterol and fat in your blood. If you have high cholesterol, your nurse will recommend lifestyle changes to improve your levels and overall health.
BLOOD PRESSURE
Similarly to having too much bad cholesterol, if you have high blood pressure you have a greater risk of having a heart attack and stroke. Blood pressure tests are immediate, with your nurse being able to report your results back
straight away. If you have high blood pressure, your nurse will recommend lifestyle changes as well.
Chat to your nurse if you’re feeling stressed or depressed
Some of the least talked about health issues for men are anxiety and depression – yet one in five men will experience anxiety, and one in eight will suffer from depression. While attitudes are shifting, our society often teaches men that they need to ‘toughen up’ and deal with it, but this is the worst way to address anxiety and/or depression.
Both anxiety and depression are mental health conditions and should be treated as such.
Symptoms of anxiety in men
Physical symptoms
- Racing heartbeat
- Excessive sweating
- Tense muscles
- Restlessness
- Dizziness
- Insomnia
- Shortness of breath
Mental symptoms
- Always worrying about what could go wrong
- Feeling scared or nervous
- Trouble concentrating
- Fear of losing control
Symptoms of depression in men
Physical symptoms
- Loss of energy and always feeling tired
- Loss of appetite
- Poor sleep
- Loss of sex drive
- Alcohol or drug abuse
Mental symptoms
- Feeling sad
- Losing interest in activities you used to enjoy
- Feeling irritable and/or angry all the time
- Feeling like you’re not worth anything and that your situation is hopeless
- Spending less and less time with friends and family
- Thinking about death or suicide
How to treat anxiety and depression
The first thing you should do is speak to your nurse about what you’re feeling. Anxiety and depression can have many different causes, so be honest with your nurse and work with them to figure out what might be making you feel this way. Your nurse will then be able to guide you towards the correct treatment.
You should also make some basic lifestyle changes, such as eating better, exercising often and spending more time with friends and family. If you’re abusing drugs and/or alcohol as a way to minimise stress and depression, try and cut back, as these will only make things worse.
Chat to your Unjani Clinic Nurse about looking after your health and wellbeing today.
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