6 ways men can take better care of their health
Men are less likely than women to see a doctor or other health provider, suggesting they care less about their health, or that healthcare services aren't as equipped to deal with men's health issues.
Statistics show that more males die at every life stage than females of the same age. In Australia, suicide is the number one cause of death for men under the age of 44, with male suicide contributing to 80% of the national suicide rate. Additionally, men are more likely to die from heart disease, liver disease and diabetes at earlier ages.
Understanding the biological and psychological differences of men鈥檚 health is a crucial step in providing effective healthcare for men and boys. 听
This week is (12 鈥� 18 June), a week to raise global awareness aimed at addressing key issues of men鈥檚 health, raising the profile of men鈥檚 health needs, and discussing the importance of early disease detection.
In support of Men鈥檚 Health Week, University of Sydney experts provide advice on how men can take better care of their physical and mental health.
1. Reframing psychological help and changing perceptions
There is a commonly held belief that men do not want to seek help for mental health issues or express their emotions, especially when it comes to psychological concerns such as anxiety or depression.
However, third year听听candidate Zac Seidler, wants to challenge this belief. Through his research project,听, Seidler explores what men like, dislike, and think needs changing about psychological treatment.听
What we have recently learned in our research is that men do want to seek help, and will engage in treatment, if they are given the type of help tailored to their needs.
Seidler believes that the way forward is to as a pathway towards empowerment rather than something shameful.
鈥淢asculinity is not 鈥榦ne-size fits all鈥�, it comes in all shapes and sizes. Psychologists and psychiatrists need to understand the importance of this breadth, focusing on the strengths men have, whether it be their independence, fathering, or mateship, will improve their mental health moving forward and the lives of those who love them,鈥澨齋eidler says.
鈥淢en do want to seek help, and will engage in treatment, if they are given the type of help tailored to their needs. If takes such effort to get a man to seek help, it makes sense we expend as much time ensuring they get something they want,鈥� explains Seidler.
2. Moving and getting physical
Regular physical activity is associated with lower risks of death from cardiovascular disease and cancer, and has long been recommended to control weight, cholesterol, and blood pressure.
The (WHO) recommends that adults do at least 150 minutes per week of moderate-intensity activity, or at least 75 minutes per week of vigorous-intensity activity, or equivalent combinations.
from the Charles Perkins Centre and the says that even doing less frequent bouts of physical activity, which might fit more easily into a busy lifestyle, offer significant health benefits.听
Being physically active on just one or two occasions per week is associated with a lower risk of death.
3. Loving your heart
According to statistics from the , twice as many men as women have an acute coronary event (heart attack) every year. Similar trends are observed with stroke, with twice as many men suffering stroke than women.听听
It is estimated that up to 75% of men will develop some form of cardiovascular disease throughout their lifetime.
鈥淚t is important for men to recognise warning symptoms and not ignore them. If a regular check up for a car is acceptable, even more so for one鈥檚 heart鈥� says from Sydney Nursing School.
Buckley says there are several key areas that men can focus on to better take care of their heart:
- 听Regular check-ups to identify risk factors
- 听Maintain a healthy diet to prevent weight gain and metabolic diseases associated with risk of cardiovascular disease
- 听Regular exercise 鈥� in particular resistance training, which is shown to be associated with lower cardiovascular risk
- 听础诲辞辫迟 to ease intense states of emotion
- 听Follow medical advice and continue recommended medications.
4. Hitting the pillow 听听
Not getting enough sleep does a disservice to both our brain and physical health. Expert in sleep health, , explains how to .
- Silence the mind through strategies to shut down, such as meditation, praying, or listening to music.
- Refrain from drinking coffee for听at least six hours听before bed.
- Avoid using electronic devices that emit light in the period before sleep.
- Exercise to improve sleep and decrease the time it takes to fall asleep.
- Maintain a routine with a structured bedtime and rise time.
Watch her video on 鈥榃hat to eat to get a good nights鈥� sleep鈥� here.听
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5. Understanding the links between oral health and overall health听
Dentistry is about more than just teeth. In fact, our oral health is linked to our overall physical and mental health. Poor oral health can lead to major health issues such as heart attacks, stroke, cardiovascular disease, diabetes and obesity.
听鈥淭he two-main oral diseases that affect our population are dental caries and periodontal disease, which are related directly to our lifestyles and habits, such as: diet, smoking, stress, and professional care,鈥� says Rebecca Chen, Oral Health Therapist and researcher at the University of Sydney.
Research has indicated that the prevalence of oral diseases is higher in males than females. The 2004 鈥� 2006 Australian National Survey in Adult Oral Health reported that men have higher prevalence of dental caries and periodontal disease than women.
Chair of Lifespan Oral Health at the University, ,听says that it鈥檚 important for men to maintain proper oral hygiene. Eberhard suggests men improve self-performed dental hygiene and 鈥渂rush their teeth twice daily and use interdental cleaning devices like dental floss or interdental brushes.鈥�
Both Chen and Eberhard also recommend regular dental check-ups to diagnose oral conditions that need therapy by a trained healthcare practitioner.
6. Rewiring the brain through brain training
, referring to the biological changes that occur in the brain in response to illness, injury or new life experiences.
, Head of the Regenerative Neurosciences Group at the University鈥檚 Brain and Mind Centre says we see neuroplastic changes 鈥� often referred to as the brain 鈥榬e-wiring鈥� or forming new connections 鈥� occurring from experiences as simple as practising yoga or learning a new language.
鈥淚t becomes important when the brain is under threat or stress from diseases like Alzheimer鈥檚 or a traumatic brain injury, because that鈥檚 when we can apply the principles of neuroplasticity to try and stimulate different parts of the brain to regain some of the functionality that has been lost.鈥�
Neuroplasticity is being used to prevent or treat a range of brain disorders, for example dementia, Parkinson鈥檚 disease, traumatic brain injuries, and even mental illness.
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