Supporting Men's Health

By Carolyn Cooper

Staying healthy isn't just for women anymore, men are becoming more involved in healthy living and staying fit. The proof is in the escalating number of men making their annual doctor visits.

The “Take Your Man To The Doctor,” campaign was one of the first to address societies neglect for men's health. Since the rise of prostate cancer a lot more is being done to address awareness of healthy living for men.

Staying healthy doesn't begin or end with prostate cancer. Obesity, high blood pressure (hypertension), high cholesterol, congestive heart failure (heart attacks), heart disease, stress, depression, colon cancer and colorectal cancer are a few other diseases targeting the male population.

Staying Healthy
Getting on track with healthy living doesn't have to be expensive or difficult and can prevent an on-set of many serious illnesses. An annual physical examination can help keep your health in check. Routine physicals detect signs of obesity, hypertension, high cholesterol, diabetes etc., and prompt steps toward prevention or treatment.

Remember your visit with your doctor is personal and confidential. Don't be afraid to talk to your doctor –your primary care physician is not your psychiatrist but they've mandated consultations and its the only way to resolve the tension that arises from a health concern.

Relieve the stress! Stress is the number one contributor to high blood pressure, heart attacks and strokes and can even increase your chances of developing cancer. Every little bit counts. Let your doctor assist you in pinpointing your trouble areas and if there are any serious concerns, refer you to a specialist for further treatment.

Exercise and a well balanced meal
Outside of an annual physical examination theres alot you can do on your own to preserve your good health and get on track with healthy living. A well balanced diet and a simple daily exercise regimen, like jogging or walking, helps keep the body fit and strong and able to combat illness.

A well balanced diet is also key to establishing a healthy lifestyle. Besides weight management that can prevent obesity, diabetes and high blood pressure, a good diet reduces stress and the risk of developing depression. In addition to improving your physical appearance you will also reap the benefits of improving your mental health by improving your diet.

If creating a balanced diet is an obstacle, a Nutritionist can help you create and plan a menu for your daily meals. A personal trainer can assist you in creating a workout to meets your needs.

Because the male and female bodies are different their dietary needs are as well. The simple chart below can help you create your own well balanced meal with the foods you like but talk to your doctor before making any drastic changes to your diet or if an illness prevents you from eating certain foods.

A healthy diet consists of three meals per day –breakfast, lunch and dinner or five small snacks per day. The five small portions plan was created from the concept that smaller portions are easier to digest and more active for the metabolism. With the five portion dietary plan, you would have a very small breakfast, i.e. a bowl of grain or fiber cereal, and then a banana, for example, between breakfast and lunch, a small lunch, a small snack and a small dinner. There are more servings but in smaller portions.

In either plan it is best not to eat before jumping into bed and that goes for both men and women. When you go to bed immediately after eating the body doesn't have time to turn the fat into energy. The fat that isn't converted into energy becomes extra weight on the body.

More important than the number of servings or the size of the serving, is the contents of the serving. A healthy male diet should include a daily distribution of the stated portions of the food group.

Creating A Menu For A Healthy Diet
(Fast Guides, www.krames.com)

Food Group Age Group

19 – 30 31 – 50 51 and over

Grains (wheat, rice,
grits, oats/oatmeal,
cornmeal, barley, bread, 8 ounces 7 ounces 6 ounces
pasta, tortillas, etc.)

Vegetables (vegetables
fresh, frozen or canned or 3 cups 3 cups 2 ½ cups
100% vegetable juice)

Fruits (all fruits fresh,
frozen or canned, or 2 cups 2 cups 2 cups
100% fruit juice)

Milk (or milk products
that retain calcium) 3 cups 3 cups 3 cups

Protein (meats, fish,
peas, beans, eggs, 6 ½ ounces 6 ounces 5 ½ ounces
nuts, seeds, etc.)

Oils (i.e. butter,
vegetable cooking oil, 7 teaspoons 6 teaspoons 6 teaspoons
contents of fish, nuts,
etc.)

In addition to a healthy meal it is important to have a daily workout regimen to help burn fat. A regimen can include a simple walk around the block or a few minutes at the gym. Exercise does not have to be overly strenuous or expensive but it should include a complete body workout.

A complete body workout includes the three components of exercise: aerobics, strengthening exercises and flexibility exercises. Aerobic exercises such as walking and jogging increases the heart rate and internal activity. Strengthening exercises such as weight lifting and push-ups help to strengthen the muscles and bones, and flexibility exercises such as stretching and yoga, strengthens the joints and tendons, and relaxes the nerves and mind. Simple daily activities include the required exercise, so staying active is the most important.

You can also sign up at your local gym, YMCA or community center. Using workout facilities, although more costly, can expand your workout options. It is also a great place to meet new people and explore new things. Personal Trainers are available at most facilities to help you design a work-out routine that targets your trouble areas.

Health, relationships and your well-being

Relationships can be beneficial or detrimental. Bad relationships add stress that can harm your health and well-being but a good relationship is packed with benefits for healthy living. One of the biggest benefits of a healthy relationship is peace of mind. With peace of mind comes more time to concentrate on good health and life's benefits. In a healthy relationship there is happiness, beneficial activity that contributes to daily exercise, positive thinking for a stable mentality and less stress. The happiness and positive thinking placebo is proven one of the biggest contributors to good health.

The biggest stress factor of an unhealthy relationship is general health concerns. The worry of contracting or passing on STD's or HIV/AIDS can make a very enjoyable experience unpleasant. For assurance, it is better to get tested before having unprotected sex. Your general physician can administer the tests and testing is quick and easy. There are many health stations that offer free and confidential testing as well. You do not even have to leave a name.

Cancer screening is also important although it hasn't been required for men under fifty. The rise of prostate cancer and testicular cancer in younger men is prompting early screening. Because most cancers in men are treatable, early detection is important. Certain factors such as inheritance and lifestyle increase the risks and can cause an early on-set of some types of cancers and other illnesses. Let your doctor know if you are at high risk and have a health concern.

Health and Sress

Stress is the biggest contributor to bad health, especially for men. Although staying stress free is easier to discuss than to achieve, you must learn to manage your stress to remain healthy. Proper stress management is mandatory for healthy living. A few simple techniques can help keep your stress levels normal. Set realistic goals. By setting realistic goals the pressure of achieving those goals are less and the benefits are more rewarding. Open up! Don't be afraid to talk or share your feelings. Talking generally results in a solution to a problem and relief. If talking doesn't work, step back and allow your self a few minutes, etc. to meditate and self reflect. Meditation and self reflection are daily requirements for healthy living. Give yourself time to feel and understand you. Find a hobby or activity with self benefits that support a healthy lifestyle, ex. church group, peer group, discussion groups, specialized classes, career, etc. and get plenty of exercise. Exercise is one of the best ways to rid the body of excess stress tensions.

Stop or limit caffeine, alcohol use and smoking, these are negative factors in healthy living and can prompt behaviors that are hazardous to your health.