Prioritising Men's Health: Tips for a Healthier Life
Men's Health Week (10th - 16th June) is an excellent opportunity to highlight the unique challenges men face regarding their health. Discomfort with medical check-ups, societal pressures, and stigma around seeking help often prevent men from prioritising their wellbeing. That’s why we’ve put together some helpful tips to kickstart your health journey or support the men in your life in doing so.
Mental Wellbeing
Mental health is just as important as physical health but it often receives less attention. Stress, anxiety, and depression are widespread issues affecting many New Zealanders—in fact, statistics reveal that 1 in 8 New Zealand men will experience severe depression in their lifetime, and the suicide rate for men in New Zealand is three times higher than that of women. Despite progress in destigmatising mental health discussions, many men still find it challenging to seek help.
Here are some tips to improve your mental wellbeing:
Maintain physical fitness through regular exercise and a balanced diet.
Limit alcohol consumption to prevent making existing mental health issues worse.
Get 7-9 hours of quality sleep each night to restore your body and mind.
Cultivate strong connections with loved ones to build a support network.
Recognise signs of mental distress and seek professional support when needed.
Engage in mindfulness practices. Meditation and therapy can significantly enhance mental resilience.
Taking the Men's Health Week Mental Health Quiz can also provide valuable insights into your mental wellbeing and guide you towards necessary steps for improvement.
Nutritional Necessities
The saying "you are what you eat" holds true—eating well helps you feel well. Overindulging in junk and processed foods can lead to health complications and leave you feeling unmotivated and sluggish. While factors like age and family history are uncontrollable, lifestyle choices significantly impact physical and mental health, and a balanced diet is essential for heart health and overall wellbeing.
To look after your heart, incorporate these foods into your diet:
Plant-based foods such as vegetables and fruits.
Whole grains like oats and brown rice.
Plant-based proteins such as beans and chickpeas.
Heart-healthy fats from nuts, seeds, oily fish, and avocados.
Simple steps like adding extra vegetables to your meals, swapping sugary drinks for water, and enjoying a meat-free meal weekly can significantly improve your health. You could also add canned or frozen vegetables, along with beans and lentils, as a cost-effective way to include more plant-based foods in your diet.
Physical Fitness
Regular physical activity is vital for maintaining your physical and mental health. The Heart Foundation recommends at least 2.5 hours of moderate-intensity exercise or 75 minutes of vigorous-intensity physical activity each week. This can look like:
Moderate-intensity activities: Weight training, brisk walking, swimming, or a round of golf.
Vigorous-intensity activities: Jogging, cycling, or playing sports like rugby or football.
Combination: A mix of moderate and vigorous activities.
Regular physical activity reduces the risk of cardiovascular disease, enhances mental wellbeing, and promotes better sleep quality. Finding activities you enjoy is key to maintaining an active lifestyle so try a few things out to see what clicks.
Routine Checks
A proactive approach to health involves regular check-ups. Monitoring blood pressure, cholesterol levels, and prostate health can lead to early detection and effective management of potential issues.
Blood pressure: Regular checks are vital as high blood pressure is a significant risk factor for heart disease and stroke.
Cholesterol levels: Periodic testing is essential for maintaining healthy levels and reducing cardiovascular disease risk.
Prostate health: Discuss screening options with your healthcare provider to detect potential issues early.
Making an appointment with your GP is the first step to check in on your health. For those in Auckland, the Auckland Men’s Clinic offers a 45-minute Well Man Check tailored to address men's health issues, covering cardiovascular disease, various cancers, and mental health concerns while assessing lifestyle factors contributing to overall wellbeing.
Men's Health Week serves as a reminder to prioritise wellbeing and take small steps towards a healthier future. By including these tips into your daily routine, you can make significant strides towards improving your overall health and quality of life.