This week the world celebrates Men’s Health Week. This is a time to bring awareness to health issues that affect men and to heighten the awareness of preventable health problems. Men’s health week focuses on getting men to become aware of problems they may have or could develop and gain the courage to do something about it.
Many of the major health risks that men face can be prevented with a healthy lifestyle: regular exercise, a healthy diet, not smoking, stress reduction, and alcohol consumption in the moderate range. Regular checkups & screening tests can spot disease early, when it is easiest to treat.
As a simple guide, these are 7 numbers that all men need to know:
✅37 – a waist size of 37 inches or above puts you at increased of heart disease, diabetes and cancer.
✅150 – men should aim for 150 minutes of moderate physical activity a week.
✅5 we should aim to eat 5 portions of fruit & vegetables a day.
✅14 – maximum 14 units of alcohol a week.
✅10 – cigarette smokers die 10 years younger on average than non-smokers.
✅120/80 – normal blood Pressure.
✅75 – 75% of suicides (3 out of 4) are by men.
Screening Tests & Health checks that every man should get to safeguard their health: (To find out more, speak to your GP.)
1.) Cholesterol Levels -The American Heart Association recommends that all adults over the age of 35 have their cholesterol checked every 5 years. 2.) High Blood Pressure – If your blood pressure is high, you may require medication to control it.
3.) Prostate Cancer – Talk with your doctor about your risks for prostate cancer & whether a digital rectal exam should be part of your physical.
4.) Testicular Cancer – By doing a testicular self-examination regularly means you soon get to know what feels normal for you.
5.) Colorectal Cancer Screening – According to the American Cancer Society, colon cancer is the 2nd leading cause of death from cancer in men. Routine tests start at age 50.
6) Skin Cancer Checks- checking your moles regularly for abnormalities.
7.)Diabetes Testing – Blood pressure higher than 135/80 may be a symptom of diabetes.
Eye health is something we often neglect because we tend not to feel any pain when problems arise. However, it is just as important to look after our eyes as it is the rest of our body. There are small lifestyle changes you can make to your everyday life that can have a huge impact on your eye health.
For instance, having a simple eye test will not only tell you if you need glasses or a change of prescription but it can also highlight general health problems and early signs of eye conditions before any symptoms arise, which mean it can be treated if they are found early enough. The NHS recommends that you have your eyes tested every 2 years (more often if advised by your ophthalmic practitioner or optometrist). There are many lifestyle changes you can make to dramatically improve the overall health of your eyes. Here are just a few:
1.) Stop Smoking. Smokers are much more likely to develop age-related macular degeneration which is the most common cause of sight loss.
2.) Lower your alcohol consumption. Heavy drinking has shown to increase the risk of developing early age-related macular degeneration.
3.) Protect your eyes from the sun. Wear a wide-brimmed hat or sunglasses to protect your eyes from harmful UV rays.
4.) Eat well. Try to eat a diet that consists of vitamins A, B-complex, C, D, E, amino acids, beta-carotene, zeaxanthin, and lutein, all of which contribute to optimal eye health..
5.) Take Ginko Biloba. This herb improves eye blood flow and circulation, which works to improve vision. In addition, it helps protect your eyes from eye conditions such as macular degeneration and glaucoma. Take 2-3 120mg of ginkgo biloba capsule per day. However, always consult your doctor before taking supplements..
6.) Eye Exercises – It is just as important to exercise your eyes as it is your body. In fact, eye exercises can be very beneficial to your overall eye health.
Eye Exercise: · Hold a pencil at arm’s length and allow your eyes to focus on the pencil. · Slowly bring the pencil back towards your nose. · Next, move the pencil away fromyour face until you can no longer focus on the pencil.. Repeat this exercise
We often hear a lot about Vitamin C but Zinc is also an essential trace element that is crucial for the proper growth and maintenance of our bodies. Zinc also contributes to the development of cells that are in charge of defending your body against toxins or threatening foreign substances. By not getting enough Zinc, you may be come more susceptible to disease and illness as it is vital for a healthy immune system.
Unfortunately, our body doesn’t naturally produce zinc, so we must obtain it through food or supplements.
Here are some of the processes in our body that Zinc is required for:
- Gene expression
- Enzymatic reactions
- Immune function
- Protein synthesis
- DNA synthesis
- Wound healing
- Growth and development
- May reduce the risk of age related diseases
- Vital for Skin Health
- Decreases Inflammation
Zinc is naturally found in a wide variety of both plant and animal foods. Here are just 10 examples of foods that you can incorporate into your diet to ensure you are getting Zinc.
Here are 10 Foods high in Zinc
- Pumpkin Seeds
- Lean Beef
- Black Beans
- Greek Yogurt
Would you like to join the Healthy Life Foundation team and run a 10k to help beat age related diseases? The Healthy Life Foundation is participating in the Brighton Marathon 10K Event on April 19th 2020 to raise funds for our groundbreaking medical and scientific research into fighting age related diseases. If you are local to the area and would like to join our team on a 10k run, Please get in touch now!-