Focussing on Men’s Health

Movember, a uniquely Australian initiative to raise awareness of and improve men’s health, has just been and gone so we thought now was a good time to focus on men’s health.

The statistics are sobering. Australian men have an average life expectancy nearly 6 years shorter than women’s, largely from preventable causes. 2 in 3 Australians dying from preventable causes are men, 4 in 5 heart disease deaths under the age of 65 are men and suicide is the leading cause of death in men under 50.

The reasons men’s health is generally poorer than women’s are complex and not fully understood. But there are clues: studies show men tend to be less proactive about their health, are less likely to have regular check-ups and less likely to seek professional help for mental health issues. When they do present to the doctor, it is often in the later stages when the condition may be more difficult to treat or have a poorer outcome.

Whilst all this sounds like terrible news, you will have noticed that we mentioned many of the causes of poorer health and life expectancy in men are preventable.

So, what can you do to reduce your chances of being one of these statistics? Plenty!

Regular Check-ups

Regular check-ups with your GP are the key to identifying (and more importantly reducing) risk factors and identifying issues early. With heart disease the leading cause of premature death in men, it’s no surprise that a heart check tops the list. But there are other things to consider too depending on your age, risk factors, lifestyle and family history.

A check-up with your GP may include:

• Heart health
• Blood pressure
• Cholesterol
• Diabetes
• Discuss prostate cancer screening
• Skin cancer
• Bowel cancer
• Testicular health
• Sexual health
• Mental health
• Cognitive & brain health
• Weight
• Smoking
• Alcohol consumption
• Up to date vaccinations

Looking after your physical well-being

Along with getting regular medical check-ups, being proactive about your physical health is vital for overall well-being and reducing risk. Diet and exercise play a key role in this.

Move more

Moving more and including some regular aerobic activities and strength training into your week can improve heart health, brain health and reduce the risk of developing conditions like diabetes and many cancers. As little as 30 minutes a day, even in 10 minute increments, can make a difference! Finding an activity you enjoy like walking, running or swimming is a great start but even just incorporating more movement into your day can work – for example, getting off the bus one stop early or taking the stairs instead of the lift.

Healthy eating

It can be hard to know where to start with all the healthy eating advice and celebrity-endorsed diets out there. But the principles are actually pretty straightforward:

• Eat more of the healthy stuff: fruits, vegetables, wholegrains, lean protein, dairy and healthy fats all from a variety of sources
• Consume less of the less healthy stuff: takeaway, fast foods, sugar, ultra-processed food, nutrient-poor carbs, sugary drinks, excessive salt, excessive alcohol
• Watch portion sizes and “mind the gap” (limit grazing between meals)

An easy rule of thumb is for most of your meals to look like the Heart Foundation’s healthy plate – ½ vegetables, ¼ carbohydrate (whole grain) and ¼ protein (meat, seafood or plant-based protein).

Looking after your mental and emotional well-being

This is an often overlooked or stigmatised area in men’s health. Many men were taught, either explicitly or by watching those around them, to be tough, “man-up”, deny or hide feelings and emotions and that asking for help is a sign of weakness. Thankfully, times have changed but there is still a way to go.

Some positive strategies for protecting your mental health include:

• Building and maintaining strong social and family connections
• Finding activities you enjoy and can do with friends or family such as hobbies, exercise or support groups
• Spending time with mates and checking in with them regularly
• Seeking professional help when needed – start with your GP or the resources listed below

Looking after yourself involves prioritising your health and well-being. This involves committing to healthy lifestyle habits, ensuring regular medical check-ups and paying attention to mental and emotional health. If it’s been more than 12 months since you saw your GP or you have any concerns at all, please make an appointment soon, we are here to help!