How Men Can Improve And Maintain Health: 4 Best Secrets

June is National Men’s Health Month which celebrates the awareness of health for men.  Let’s look at how we can encourage men to maintain and improve their health and develop better habits.

Men, in the United States, on average, die earlier than women according to the Centers for Disease Control and Prevention (CDC). The main culprits leading to these deaths are heart issues, cancer, and unintentional injuries.

In Canada, life expectancy for men is 80, and for women 84. The main culprits leading to death are the same, however, suicide was the second leading cause of death for males aged 15 to 34.

Ways to Improve and Maintain Health

In addition to regular checkups, there are several ways men can take care of their health to live and enjoy a longer life.

EXERCISE

Adults should engage in a minimum of 150 minutes of moderate-intensity physical activity each week, roughly 75 minutes.

Physical activity raises blood pressure because the heart starts to pump harder and faster to circulate blood to deliver oxygen to the muscles. Once the activity is stopped, blood pressure returns to normal. The more consistently one exercises, the easier this becomes until eventually, there is less work to create a rise in blood pressure which lowers the force on the arteries and blood pressure.

Regular exercise is good for:

• Weight control
• Blood pressure control
• Combating health conditions and diseases
• Reducing inflammation
• Boosting the immune system
• Alleviating depression and anxiety
• Improving one’s self-esteem
• Promoting better sleep
• Boosting energy levels and sex life
• Having fun and being social

PROPER DIET

Eating healthy doesn’t mean you have to be on a strict diet. It’s not about excluding foods as much as it is about including certain foods.  Don’t think of it as a diet but rather as a lifestyle change. Beating yourself up because you had a few French fries or an onion ring isn’t productive; don’t do it regularly.

According to the Mayo Clinic, eating healthy foods is recommended to reduce the risk of certain health conditions. Get in the habit of eating these foods and soon you won’t want anything but!

Foods and drinks to eat:

• Lots of vegetables, fresh fruits, whole grains, nuts, beans, fish, healthy fats (canola, olive, avocados), and leafy greens such as kale and spinach
• If you must eat cheese, try goat cheese as it is easier to digest, and contains fewer calories
• Foods high in fibre
• Spices and herbs in place of sodium
• Lots of water – 2 to 3 litres a day
• Green tea or coffee

Foods and drinks to avoid:

• High in saturated fat
• Fried foods/fast foods
• Full-fat dairy products
• Alcohol, or drink in moderation – for men it is recommended 2 drinks per day
• Sweetened juices
• Processed foods (meat and cheeses)
• Refined sugar

Some tips to help you feel full:

• Use smaller plates and bowls for smaller portions); eat 6 times a day instead of 3
• Put your fork down between bites; this will force you to stop and enjoy your food
• Avoid sugar and sodium as much as possible
• Eat slowly – did you know it is recommended to chew food 32 times before swallowing?!
• Eat lots of fibre (beans are a great source and filling as well)
• Don’t skip breakfast – it is an important beginning to your day
• Grab a glass of water if you suddenly feel hungry – you might be just thirsty
• Eat a small handful of nuts or raw vegetables (broccoli is a good source of fibre and vitamin C)
• Eat an egg! 

Did you know, that one boiled egg contains 6 – 7 grams of protein, Vitamin A, Folate, Vitamin B5, Vitamin B12, Vitamin B2, Phosphorus, Selenium, plus vitamin D, E, K, B6, Calcium, and Zinc?

GIVE UP SMOKING

According to the Centers for Disease Control and Prevention (CDC), cigarette smoking is the leading cause of preventable disease and death in the United States with more than 480,000 (1 in 5) deaths every year.  In 2018, an estimated 34.2 million adults in the United States smoked cigarettes.

A 2012 study found that smoking attributed to more than 45,000 deaths in Canada, annually (1.5 or 18.4%). In addition, direct healthcare costs were $6.5 billion!

Quitting smoking has immediate and long-term benefits for you and those close to you.

Secondhand smoke is no joke. Approximately 41,000 deaths among non-smoking adults and 400 infant deaths occur each year. Exposed children have an increased risk of ailments such as severe asthma or acute respiratory infections, or sudden infant death syndrome.

Tips for Giving Up Smoking:

• Enroll in a Quitline
• Enroll in Nicotine Anonymous
• Avoid or workaround triggers such as your first-morning coffee, alcohol, or sugar
• Do a deep breathing exercise instead of reaching for a cigarette
• Drink lots of water to flush out your system
• Avoid eating extra calories by snacking on raw vegetables or apples; chewing gum
• Eat slowly to stretch out mealtime
• Instead of an after-dinner smoke, reach for a cup of tea or a candy
• Exercise or perform a physical activity – workout at the gym, walk, get an exercise buddy
• Get a prescription for a nicotine inhaler
• Pamper yourself – enjoy a long hot bath, or massage, or enroll in a class at a community college
• Choose affirmations
• Ask for support from family and friends
• Reward yourself
• When unexpected urges hit, try the deep breathing exercise
• DON’T GIVE UP…TRY AND TRY AGAIN

REDUCE STRESS AND ANXIETY

Statistics:

One in five men will experience anxiety at some period in their lifetime.

According to the Anxiety and Depression Association of America (ADAA), 40 million adults (18.1%) in the U.S. 18 or older, suffer anxiety disorders every year, and almost half of those who are diagnosed with an anxiety disorder will also be diagnosed with depression. According to WHO (World Health Organization), 1 in 13 worldwide suffer from a period of depression in their lifetime.

Depression is one of the leading causes of disease or injury worldwide. According to the American Psychological Association, 9% of males have feelings of depression or anxiety daily, while 30.6% will suffer from depression at some point in their lifetime.

Recognize the Signs:

Watch for signs your man might be experiencing stress, anxiety, or depression such as:

• Ongoing sadness
• Irritability
• Feeling hopeless
• Lessened energy
• Thoughts of suicide
• Drinking more than usual or taking drugs
• Controlling or abusive behaviour
• Erratic behaviour
• Avoiding social gatherings
• Loss of interest in family, work or routine activities
• Physical ailments
• Taking risks

For severe anxiety or depression, call the emergency line in your area (911) or the National Suicide Prevention Lifeline (24-hour, toll-free) at 1-800-273-8255; TTY: 1-800-799-4889.

How You Can Help

The best way you can help the man in your life is to support him. So what can you do?

• Encourage him to talk and let him know you are there for him, to listen and not judge
• Suggest he seek outside help such as research for information
• Encourage him to exercise, eat healthily, and get plenty of quality sleep
• Don’t avoid him – he needs to be aware of your support
• Try to encourage him to interact with family and friends but don’t force him or put pressure on him
• Divert his attention away from drugs and alcohol
• Encourage him to go to a doctor (many men are reluctant to seek medical help)
• Go with him to his appointment to support him 

Final Thoughts

Help the men in your life develop healthy habits that will last. Support him with the Gift of Wellness!

June is Men’s Health Month and Father’s Day is just around the corner – what a great way to pamper the man in your life with support and encouragement and give him a gift that will make a difference. Even if he is not a dad, I am sure he would appreciate some tender loving care.