Our fathers, partners, brothers, and friends are facing an unspoken health crisis. Men are dying at an early age. We cannot afford to remain silent.
In conjunction with Men’s Health Awareness Month, which is commemorated annually in November, dedicated to raising awareness about a variety of men’s health issues as we focus on men this month, we can’t ignore the fact that men are more hesitant to seek help or treatment for mental health issues.
The average man is less concerned with his health than the average woman. Men are more likely than women to:
- make risky choices
- drink alcohol and use tobacco
- not having regular checkups with a doctor
Men are burdened by diseases that can affect anyone, including heart disease, stroke, diabetes, cancer, and depression. They do, however, have some unique issues, such as prostate cancer and benign prostate enlargement.
Many of the major health risks that men face can be avoided by leading a healthy lifestyle that includes regular exercise, a healthy diet, not smoking, stress reduction, and moderate alcohol consumption (no more than two drinks per day, if at all). Regular checkups and screening tests can detect disease at an early stage when it is most treatable.
A healthy lifestyle is critical to your physical and mental well-being. Learn how men can take control of their health. It may be easier than you think.
Visit Your Doctor
Men have a notoriety for avoiding doctors and ignoring unusual symptoms. This could explain why women live longer lives. Don’t let your health suffer as a result of your laziness.
Make appointments with your doctor for yearly checkups and keep them. Your doctor can help you keep track of your weight, blood pressure, and cholesterol levels. Obesity, high blood pressure, and high cholesterol levels are all risk factors for cardiovascular disease. Your doctor may recommend lifestyle changes, medications, or other treatments to help you control your weight, blood pressure, and cholesterol.
Consume Organic Foods
Sugar, salt, unhealthy fats, artificial additives, and calories are common ingredients in packaged and processed foods. Limit the fake stuff and eat a diverse range of:
- nutritious fruits and vegetables
- brown rice and whole-grain breads are examples of whole-grain products
- foods high in fibre, such as beans and leafy greens
- skinless chicken breast and lean ground beef lean cuts of meat and poultry, such as salmon
When shopping for groceries, shop around the store’s perimeter. This is usually where you’ll find the freshest foods. Spend less time in the aisles, where processed foods are commonly found.
Get Moving
Heart disease is the leading cause of death in men in Malaysia. Regular exercise is one of the most effective ways to prevent heart disease and keep your ticker in good shape. It can also assist you in improving and maintaining your overall physical and mental health.
Every week, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise. Schedule five 30-minute sessions of aerobic exercise in your weekly calendar, for example. Walking, jogging, swimming, basketball, tennis, and other sports are examples of aerobic exercise.
It is also critical to schedule at least two sessions of muscle-strengthening activities per week. Weight lifting, rock climbing, and yoga, for example, can all help you build stronger muscles.
Maintain a Healthy Waistline
If your waist measures more than 40 inches around, you should be concerned. It increases your risk of obesity-related diseases, according to the National Heart, Lung, and Blood Institute. Men with large waists, for example, are more likely to develop type 2 diabetes, heart disease, and stroke.
The best way for most men to lose excess belly fat is to cut calories from their diet and exercise more. Request that your doctor assist you in developing a weight-loss plan that is both safe and effective for you.
Take Your Vitamins
A well-balanced diet can provide most people with the vitamins and minerals they require for good health. It is critical to consume a variety of vitamin and mineral-rich foods, such as fresh fruits and vegetables and whole grains. Many of these foods also contain heart-healthy fibre and natural antioxidant compounds, which can help lower your risk of developing certain diseases.
Some people may benefit from taking a multivitamin or other supplements on a daily basis. For example, your doctor may advise you to take fish oil capsules containing omega-3 fatty acids and vitamin D3 to supplement your diet. Consult your doctor about the benefits and risks of incorporating a multivitamin or other supplements into your daily routine.
Breaking Bad Habits
Smoking is one of the most detrimental things you can do to your health. Secondhand smoke is also extremely hazardous. According to the Centers for Disease Control and Prevention, nearly 7,300 nonsmokers die each year from lung cancer caused by secondhand smoke (CDC).
Other health conditions caused by smoking and secondhand smoke exposure include chronic obstructive pulmonary disease (COPD), emphysema, and heart disease. They also increase your chances of developing a variety of cancers.
Excessive alcohol consumption and recreational or habitual drug use are two other health-harming behaviours. If you do drink, do so in moderation. Men, for example, should limit their alcohol consumption to no more than two drinks per day, which is the equivalent of 24 ounces of beer, 10 ounces of wine, or 3 ounces of liquor.
It is critical to stop using recreational drugs. They’ve been linked to a variety of health problems. Cocaine, for example, has been linked to heart attacks and strokes. Injections of any kind can result in serious infections and skin breakdown at the injection sites.
Anabolic steroids are also used by some men to gain muscle mass. This has the potential to have serious health consequences. Sterility, heart disease, skin disease, and behavioral issues are all possible outcomes.
If you smoke, drink excessively, or use illegal drugs, your doctor can assist you in developing a quit plan. They may advise on medication, therapy, or alternative treatments or strategies.
Keep Your Skin Protected
Melanoma is a specific type of skin cancer. It is one of the most lethal cancers. Men over the age of 50 are more likely to develop it.
Take steps to protect yourself from the sun’s harmful ultraviolet (UV) radiation to reduce your risk of developing melanoma. When you’re out and about:
- spend some time in the shade
- wear protective clothing to protect your body
- apply sunscreen with a sun protection factor (SPF) of 30 or higher to exposed skin
- reapply sunscreen every two hours, or more frequently if you’re sweating or swimming
It’s also critical to avoid tanning beds, which are high in UV radiation.
Check your skin on a monthly basis for new or unusual moles, changes to existing moles, or other changes in the colour or texture of your skin. Use a mirror to check areas you can’t normally see. Visit a dermatologist once a year for a full-body skin examination.
Check Your Prostate
If you have difficulty urinating, experience pain when urinating, or notice blood in your urine, you may have prostate problems. Schedule a visit with your doctor. They may advise you to have blood tests or a prostate exam to screen for prostate cancer or other conditions.
Examine for Colorectal Cancer
Screening for colorectal cancer should begin around the age of 50. A colonoscopy can be used by your doctor to look for cancerous growths in your colon. They will also look for polyps, which are noncancerous growths. Certain types of polyps can progress to cancer later in life. Inquire with your doctor about how frequently you should have a colonoscopy.
