It is Men’s Health Week here in the UK but what are the biggest health challenges facing men?
Cardiovascular Disease, depression and diabetes are up there for some of the main health issues that can affect men. There is a large amount of evidence to show that we can take steps towards reducing the chances of developing many chronic diseases through changes in diet and lifestyle.
Let’s talk about some:
1. Cease smoking – I think we all know that smoking isn’t good for our health. Cigarettes contain over 7000 chemicals many which are toxic.
Nowadays though, vaping seems to be on the increase, and with little evidence to really know the effects it has, it is hard to know just how much safer it is than cigarettes. John Hopkins states that vaping is likely safer than smoking cigarettes, but it isn’t deemed safe. According to the CDC, there have been lung injuries and deaths related to vaping alone. Research from John Hopkins reveals that there are 1000s of chemicals in vaping liquid, many unknown. So it is likely best to avoid any kind of smoking at all.
2. Increase fruit and vegetable intake – nature’s edible plants are fully of fibre, antioxidants, vitamins and minerals which are essential nutrients our bodies need to stay optimally healthy. Consuming 5-10 fruits and (especially) vegetables can help to prevent chronic disease. NICE even recommend consuming them to reduce the chances of cardiovascular disease.
Newer research is focusing on plant foods and their positive effects on our gut and specifically our microbiome. This is where are lot of our immune system is housed. Feeding the good bacteria has many far-reaching health benefits beyond the gut. Tim Spector, a scientist who has special interest in the microbiome, advises to eat 30 different plant foods every week to help keep our microbiome happy.
3. Get moving – even the word exercise can send shivers down some people’s spines. I like to call it movement instead. Movement should be enjoyable, not something one ‘has’ to do ‘just’ for staying fit.
There are many ways to keep active – walking, I am a big fan. It is easy on the joints, doable for almost everyone and has real benefits for your cardiovascular system. Cycling, climbing, yoga, dancing, Pilates, swimming, skating, the world is your oyster, but do find something you ENJOY. It’ll then be a double whammy by lifting your mood whilst getting the benefits that come from exercise.
4. Supplement – consider supplementing with fish oil, vitamin D and zinc. There are many supplements out there and it can get confusing, let alone expensive. My number one advice is to get 1:1 guidance, ideally from a registered nutritional health practitioner that knows what you need. Everyone is different. Generally though, fish oil and vitamin D is something to consider for most people. There is plenty of research on how both these nutrients can help to support the whole body and even prevent various chronic diseases. With most people living and often working indoors, we don’t get enough sunshine. In the UK you can only make vitamin D via your skin through Apr-Sept, so winter is a crucial time to consider taking vitamin D. And unless you eat oily fish 2-3 per week, it’s likely your omega 3 (EPA & DHA) levels aren’t adequate either.
Zinc can be very helpful for men, especially as they age, it is supportive to the immune system. Zinc has become diminished in our food due to modern farming methods. It needs to be in the soil and/or animal food for then us to get the mineral in to our bodies.
5. Reduce Processed Foods – did you see Panoramas show last week on Ultra-Processed Foods (EPFs)? There were some shocking statistics including the fact that 50% of our calories come from UPFs and with this, there is an increased risk of cancer, obesity and diabetes.
The good news is there is an easy way to reduce your consumption of UPFs. Cooking and preparing meals from scratch, then you know what is going in your meals. This avoids the emulsifiers, thickeners, sweeteners and any other unwanted ingredient in your meals. Going back to basics and buying meat and bread from local butchers and bakeries can be a good move too (if you don’t have time to make your own). This is likely to be better nutritionally and it also supports your local economy, a great added bonus.
There are lots of other steps men can make to improve on their health eg. reducing alcohol consumption, drinking more water, sleeping 7-9 hours per night, reducing screen-use, enjoying new hobbies and being part of the community. Take whichever steps feel easiest to you, habits change over time and are best started small.
Written by Rosie Rayner, ND