Health and wellbeing are important to everyone, but studies show that men often experience worse health than women. In the UK, men, on average, die approximately three and a half years earlier with a disproportionate number of physical and mental health conditions affecting them.
There are lots of different reasons for this, including that men seem to be less likely to:
- Adopt healthy behaviours
- Visit a doctor when they aren’t feeling well
- Talk about the symptoms of their illness to a doctor when they do see one
- Reach out to family or friends when things aren’t right
They are also more likely to:
- Drink alcohol and use tobacco
- Have dangerous jobs
- Engage in risk-taking
- Men face a range of health challenges that can affect anyone, including heart disease, stroke, diabetes, cancer, and depression. Additionally, they have specific concerns such as prostate cancer and benign prostatic hyperplasia.
Many of the major risks to men's health can be reduced through a healthy lifestyle. This includes regular exercise, a balanced diet, avoiding tobacco, managing stress, and consuming alcohol in moderation (no more than two drinks per day, if at all). It's also important to have regular check-ups and screenings, as these can help detect diseases early when they have the best chance for effective treatment.
The advantages of a healthy lifestyle can also extend beyond physical health. It positively influences mood, self-esteem, and mental well-being. Adopting habits such as regular exercise, a balanced diet, adequate rest, and effective stress management can enhance emotional health and reduce anxiety and depression.
We are here to support your health, whatever that may mean for you. Everyone is unique and has different goals when it comes to their well-being. Whether you want to care for your heart health, reduce your risk of diabetes, or manage everyday aches and pains, we are here for you. Prioritizing sufficient sleep, enjoying a varied diet, and managing stress levels can all contribute to feeling better, even while dealing with a health condition.
To help you achieve a healthier and happier lifestyle we have gathered a range of resources from advice and information to services designed to help you achieve specific goals. Start the journey to protecting your health today and read more below about what we can offer.
Men and women have very different nutritional needs, with men generally requiring more calories than women. They also have to consider the need for more protein which aids in the development of muscle, especially if they are actively involved in resistance training. To keep healthy, men need a wide range of nutrients which can be sourced by a healthy diet. This is fundamental for better health and lowers risk of disease.
A nutritious diet for men should consist of a balanced variety of fruits, vegetables, whole grains, lean proteins, and healthy fats, while minimizing processed foods, sugary beverages, and high levels of saturated and trans fats. Staying hydrated is also essential and men should aim at drinking around 6-8 glasses a day.
The food and drink choices you make each day impact your health now and in the future. Consistently choosing healthy options can help prevent or manage many health issues that affect men.
Below are some essential nutrient requirements for men:
- Fibre: Aim for 25 to 34 grams of fibre daily, which is particularly important for digestive health and blood sugar control.
- Vitamin D: Vitamin D becomes even more important with age, especially during the winter months. As it plays a role in bone health, helping your body absorb calcium and immune function. Some key sources of vitamin D include milk, egg yolk, and fatty fish.
- Calcium: This mineral supports the health of muscles, nerves, and bones. It is especially crucial for men in their 20s to ensure they obtain adequate calcium. Dairy products such as milk, yogurt, and cheese are all good sources of calcium.
- Omega-3 Fatty Acids: These can be found in fatty fish and are beneficial for heart health and reducing inflammation.
- Folate: Folate is a B vitamin essential for maintaining energy levels, supporting normal psychological function, and enhancing mood. You can find folate in foods like spinach, asparagus, nuts, and beans.
- Vitamin C: Eating fruits and vegetables rich in vitamin C can lower health risks in men. This vitamin supports the nervous system and helps with iron absorption. Good sources include oranges, pineapple, broccoli, and bell peppers.
- Potassium: Potassium is crucial for reducing sodium's blood-pressure effects, helping maintain healthy blood vessels and preventing heart disease in aging men. It can be found in mushrooms, sweet potatoes, melon, bananas, and tuna.
- Magnesium: Many men lack sufficient magnesium, which supports healthy muscles, nerves, and bones, boosts the immune system, and helps prevent heart disease. Good sources include nuts, seeds, and leafy greens.
- Zinc: Men, especially vegetarians, can lack zinc, which is essential for protein production, fighting infections, and wound healing. While red meat, seafood, and poultry are good sources, beans and whole grains contain zinc but are less easily absorbed.
Not everyone has an active lifestyle, and many men are overweight or suffer from obesity, which we all know leads to greater health risks. Obesity in men is linked to a wide range of health risks, including increased chances of developing:
- Heart disease
- Strokes
- High blood pressure
- Type 2 diabetes
- Certain cancers
- Sleep apnoea
Additionally, it can negatively impact reproductive health, leading to reduced fertility and erectile dysfunction. Excess weight also strains joints, increasing the risk of osteoarthritis and low back pain.
Keep in mind that what works best for one person may not be the ideal choice for another. The key is to tailor your diet to meet your specific nutritional needs. Adopting a healthy lifestyle can improve your overall well-being, reduce the risk of certain diseases, extend your lifespan, save you money, and benefit the environment.
When making changes, start small. You are more likely to achieve success this way, and small victories can lead to more significant benefits over time.
By following these guidelines and making informed food choices, men can optimize their health and well-being through a healthy diet.
For more advice on healthy eating for men please check out the links below.
Smoking is a harmful habit that negatively impacts every system in the body. In addition to increasing the risk of various types of cancer, smoking also raises the likelihood of developing osteoporosis, rheumatoid arthritis, cataracts, and gum disease. Furthermore, Smoking damages blood vessels and affects circulation, so men who smoke have a higher chance of experiencing Erectile Dysfunction (ED) and low sperm counts.
For more information about the benefits of quitting smoking along with advice and services geared towards helping you quit please check out the Smoking Advice page on our website below.
Historically, men have always consumed more alcohol than women and are more likely to exceed recommended limits, potentially increasing their risk of alcohol-related health problems.
After reviewing the health effects of alcohol, government guidelines recommend that if you choose to drink, both men and women should not regularly exceed 14 units of alcohol per week. This limit is roughly equivalent to six alcoholic drinks, or less than one and a half bottles of wine, consumed over a week. If you do reach the 14-unit limit, it is advisable to spread your consumption evenly over three or more days.
Studies have shown that elevated testosterone levels (the main male sex hormone) are associated with more hazardous drinking behaviours and an increased likelihood of alcohol dependence. No matter the reasons behind it, alcohol significantly affects men's health. Men are twice as likely to die from alcohol-related conditions compared to women.
For more information about the effects of Alcohol and how to quit or reduce your intake please check out the Alcohol Advice section of our website below:
Getting the right amount of exercise can be a delicate balance. Most people nowadays lead quite static lifestyles, and we tend towards not doing enough to keep ourselves physically active. But too much exercise can be nearly as harmful as too little. So, it’s all about finding the balance for your unique body.
The significance of regular physical activity cannot be overstated. Engaging in consistent exercise provides a multitude of benefits for men, impacting both their physical and mental health. These benefits include a reduction in the risk of chronic diseases, improved cardiovascular health, boosted testosterone levels. Additionally, exercise can aid in weight management, strengthen bones, and may lower the risk of certain cancers.
Exercise has been shown to reduce symptoms of depression and anxiety, boost self-confidence and improve overall mood. It can even enhance memory, generate new brain cells, and improve cognitive function.
If you have preexisting conditions or injuries, you should always consult a clinician before starting a new exercise regimen.
As young people, it can be easy to stay active, but many men experience a significant drop in their activity levels as they reach middle age. With family and work responsibilities becoming more demanding, exercise often falls lower on the list of priorities. While you recognize the importance of staying active, it can be difficult to justify taking the time for a workout when there are chores like mowing the lawn or when the kids need your attention. Over time, it's all too easy to start thinking, "Why bother?"
Although a busy life can make it difficult to find time, it is important to try.. Maintaining an active lifestyle throughout your life is the most effective method to stay healthy and have the longevity to appreciate your family and everything you've strived for. Physical activity encompasses any form of movement that engages your body, and it doesn't need to be vigorous to offer health advantages.
For more information regarding healthy ways to exercise and a wealth of support and resources designed to help you please click on the link below.
Men face different challenges when it comes to getting enough sleep. Like most things to do with the body men and women run slightly differently, and sleep is no exception. Various factors can impact a man's ability to achieve adequate sleep, including lifestyle choices, underlying medical conditions, and psychological factors.
For many men, the demands of modern life make it increasingly difficult to get a good night's sleep. However, it's important to remember that your to-do list is not as crucial as the health benefits that come from obtaining quality sleep.
Getting enough sleep to feel rested and balanced can enhance your productivity, improve your reasoning skills, and stabilize your emotions. Additionally, it plays a vital role in protecting your long-term health. Research has consistently shown that chronic sleep deprivation is linked to an increased risk of various serious health conditions.
Insufficient sleep can negatively impact your psychological well-being by changing your mood and increasing stress levels. On the other hand, getting enough sleep reduces your risk of serious health issues and can help you:
- Maintain a healthy weight
- Get sick less frequently
- Think more clearly
- Make better decisions
- Reduce stress
- Improve your mood
Men, on average, need about 20 minutes less sleep than women. However, they are also three times more likely to suffer from sleep apnoea, a serious condition where a person's breathing is interrupted during sleep. If left untreated, this can result in breathing pauses that occur up to a hundred times a night, leading to a lack of oxygen for both the brain and the rest of the body.
As men age, various medical issues can further affect their sleep. For instance, an enlarged prostate, which impacts more than half of men by the age of 60, can cause frequent nighttime awakenings to urinate.
Other factors that can disrupt sleep include asthma, heart disease, arthritis, and certain medications. If you feel that your sleep issues are affecting your daily functioning, it's important to consult with your doctor.
Tips for Better Sleeping Habits
Healthy adults ideally need between seven and nine hours of sleep each night. By cultivating better sleep habits, you will soon notice the difference.
Here are some tips for improving your sleep:
- Try to get up at the same time every morning - It can help to get on a good sleep schedule.
- Do not drink caffeinated drinks late in the day - It’s inadvisable to drink caffeine after 2pm. If that doesn’t help, consider experimenting with fewer of these overall.
- Avoid drinking alcohol and smoking cigarettes.
- Don’t eat too late at night – Our metabolisms slow down at night which means we aren’t properly utilising the energy available food eaten too late.
- Keep your bedroom or sleeping space dark, quiet, and cool when you are trying to sleep – Noise, lights and distractions can make it difficult to sleep or cause us to sleep too lightly. If you’re always on the cusp of being awoken it can be hard to get proper REM sleep.
- Avoid screens like laptops, TVs, and phone before bed — put your phone on silent or sleep mode and turn off all alerts. Instead of watching TV or using a computer or tablet, read a book or listen to relaxing music.
- Relax before bed - You may find it helpful to use meditative practices and deep breathing to clear your mind, or try bedtime journaling to release any thoughts that are weighing you down.
Check out the below guide for some great advice on how to get better sleep.
As a Primary Care Network (PCN), we are pleased to offer our patients access to Sleepstation. This excellent program, which is free for our patients, is designed to help address any sleep-related issues they may be experiencing. To learn more about Sleepstation and how to access its services, please follow the link below.
While both women and men face various challenges, some issues are specific to men. Men are far less likely to reach out for support when they need it or share how they are feeling. This can lead to them struggling more with their mental health.
Outdated ideas about masculinity, such as the belief that men should be tough and hide their vulnerability, are deeply ingrained in society. Men often hear phrases like "man up" and may be teased by their peers if they express their emotions or seek support. This societal pressure contributes to a significantly higher suicide rate among men compared to women.
It's important to remember that experiencing emotions is normal, and everyone feels intensely at times and seeking help isn’t seen as a sign of weakness, but one of strength and courage.
For extensive advice and a range of services to help support and enhance your mental health please follow the link below to view the mental health & wellbeing sections of our website.
For specific mental health information and support for men, please follow the link below.
Staying fit, eating healthy and drinking plenty of water are great ways to stay healthy but there are a variety of conditions that only affect men.
A lot of male health issues may not appear to be serious initially, which is why it’s important to address any changes sooner rather than later. Symptoms such as alterations in urination, erectile dysfunction, and unusual fatigue all suggest that seeking medical advice is recommended.
Many of us lead busy lives, and as a result, we often overlook medical matters. Men, in particular, are less likely to visit a doctor and may not consider health issues important enough to discuss. If you only see your doctor when you're feeling unwell, you are missing a crucial opportunity to safeguard your long-term health. It's difficult to address an underlying health issue if you're not aware of it.
Preventive care is a cornerstone of good health, and as such one of the best ways to stay healthy and well is to keep up-to-date with all your recommended medical checks:
Getting screened regularly for disease is an essential part of our medical care. Screenings can find potential problems before they become problems. Regular screenings don’t take much time to accomplish and are worth the effort.
For more information and advice regarding Men’s Health please take a look at the links below.