Men s Health. A head-to-toe guide on how to look after your body

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1 Men s Health A head-to-toe guide on how to look after your body

2 Eat healthy to stay healthy Nutrition and disease are closely linked. The food we eat influences our health now and in the future. Below are a list of conditions which can be prevented by eating healthy and keeping a healthy weight and active lifestyle. Obesity Stroke Mental health low self-esteem, depression Diabetes Lower back pain Liver dysfunction High blood pressure Osteoarthritis Cancers Heart disease Size Matters! Even a small reduction in your waist size can have huge benefits.

3 Don t WAIST your life Overweight and obesity increase the risk of health problems including heart disease, strokes and diabetes. We can use measurements like waist circumference and body mass index (BMI) to measure the risk of developing these health conditions Are you at risk? Compare your waist circumference to measure your risk. If your waist measurement is equal to or higher than the values below you are at risk of developing associated health problems Population Men Asian men Women (includes Asian women) At risk 94 cm (37 inches) 90 cm (35.5 inches) 80 cm (31.5 inches) Did you know? 59% of adults in Northern Ireland are overweight or obese (Health Survey NI, 2011) Being overweight or obese can reduce your life expectancy by 9 years

4 Body Mass Index (BMI)

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6 Eat well to keep well

7 Eat well to keep well 1. Eat regular meals 2. Control portions 3. Choose wholegrains/wholemeal versions of bread, rice, pasta and cereals 4. Aim for a minimum of five portions of fruit and vegetables a day 5. Eat more chicken, turkey, fish and pulses 6. Include oily fish at least once per week for omega 3 eg salmon, mackerel, herring, pilchards, tuna (fresh only) 7. Cut down on confectionary foods eg sweets, crisps, chocolate, biscuits 8. Limit alcohol 9. Keep active 10. Drink more water instead of sugar containing beverages. These contain empty calories Get your 5 a day What way? Five ways fresh, frozen, tinned, dried, juiced A portion is 80g of fresh, frozen or tinned, 30g of dried fruit or 150mls of juice Small fruit Medium fruit Large fruit Vegetables 2 plums 2 satsumas 2-3 apricots 7-8 strawberries 1 apple, banana, pear or orange Half a grapefruit 1 slice of melon, pineapple or papaya 2 slices of mango 3 heaped spoonfuls eg peas, carrots or sweetcorn Baked beans, chickpeas, butter or cannellini beans 3 tablespoonfuls (only counts as one a day) Fruit juice or smoothie 150mls (fruit juice only counts as one a day)

8 Heart and Lungs Did you know that 30% of deaths from Coronary Heart Disease are thought to be due to unhealthy diets? Did you know that 1 in 4 men are at risk from heart problems? Being overweight High blood pressure High blood cholesterol Smoking Too much alcohol Lack of physical activity All increase your risk of having heart problems If you are overweight, you increase your risk of breathing difficulties especially when you are sleeping.

9 Smoking Smoking severely increases your risk of developing lung cancer and breathing difficulties. It also increases your risk of developing heart disease and suffering from a stroke or other cancers. Smoking is responsible for 2300 deaths each year in Northern Ireland ½ of all smokers will be killed by their habit Each cigarette shortens the lifespan by 5 minutes = average of years off a regular smoker s life Quitting smoking is the best thing you can do for your health and the health of those around you! You are much more likely to quit successfully if you get specialist support and use Nicotine Replacement Therapy or prescribed medication. Further sources of support: Health Improvement Service Tel: Smokers Helpline Tel: Website:

10 Over the course of a week: Think before you drink! Men should not drink more than 21 units (maximum of 3-4 units per day) Women should not drink more than 14 units (maximum of 2-3 units per day) Spread these units throughout the week you can t save up your units for the weekend or a party! Always try to have 1 2 alcohol free days per week. Alcohol can have short and long term effects on your body, including: - Depression, anxiety, poor memory and addiction - Increased risk of high blood pressure, heart attacks and strokes - Increased risk of stomach cancer - Pancreatitis (serious condition causing damage to the pancreas) and potentially leading to diabetes - Liver disease - Reduced testosterone, libido and fertility Alcohol Units Don t forget Alcohol contains calories which can lead to weight gain! Units per Calories per Alcoholic drink drink drink (kcals) 2½ units kcals 1 pint of lager / stout 1½ units 142/171 kcals 1 bottle of lager / alcopop

11 3 units 216 kcals 1 pint of premium lager / cider 3 units 160 kcals 1 large glass of wine (187.5ml) 9 units 555 kcals 1 bottle of wine 1½ units 80 kcals Northern Ireland pub measure of spirits eg gin, vodka units 1550 kcals Bottle of spirits eg gin, vodka (700ml) NB Reference Intake (RI) for calories for adults is 2000 kcals per day

12 Give disease the run around Keeping active is an important part of being healthy. Exercise helps: - Reduces risk of coronary heart disease, stroke and diabetes - Helps achieve or maintain a healthy weight - Improves self-esteem and mood - Maintains muscle strength, bone density and mobility Guidelines produced by the Department of Health (2011) state: - Adults should be active on a daily basis minutes per week of moderate intensity exercise eg brisk walking or cycling OR - 75 minutes per week of vigorous intensity exercise eg running or swimming AND - 2 days a week of activity which improves muscle strength eg lifting groceries or weights Did you know? 50 years ago the extra activity from daily living alone, compared with today is the equivalent of running a marathon a week *For those with existing health conditions, always seek advice from a health professional before commencing strenuous exercise

13 The Testicles The testicles are two small oval shaped organs which hang below the penis in a pouch of skin called the scrotum. They are part of the male reproductive system that produce the hormone testosterone. Testosterone is the main cause of: A deep voice Beard growth Muscle development The ability to have an erection Sex drive (libido) The best way to check for testicular cancer is to examine yourself once a month. A good time to do this is after a warm bath or shower, when the scrotal skin is relaxed. Hold your scrotum in the palms of your hands so that you can use the fingers and thumb on both hands to examine your testicles. Note the size and weight of the testicles. It is common to have one testicle slightly larger or which hangs lower than the other but any noticeable increase in size or weight many mean something is wrong. Gently feel each testicle individually. You should feel a soft tube at the top and back of the testicle. This is the epididymis which carries and stores sperm. It may feel slightly tender. Do not confuse it with an abnormal lump. Feel the testicle itself. It should be smooth with no lumps or swelling. It is unusual to develop cancer in both testicles at the same time, so if you are wondering whether a testicle is feeling normal or not, you can compare it with the other.

14 Prostate and Cancer What is the prostate? The prostate is found only in men. It is a small gland about the size of a walnut. The prostate surrounds the first part of the tube (urethra) which carries urine from the bladder to the penis. The same tube also carries semen. What does the prostate do? The prostate gland produces a thick clear fluid which is an important part of the semen. The growth and function of the prostate depends on the male sex hormone testosterone, which is produced in the testes. Your diet and prostate cancer A diet which is high in animal fat and low in fresh fruit and vegetables may increase your risk of prostate cancer. Tomatoes and tomato products (such as ketchup) may help to protect against prostate cancer. This may be because they contain high levels of a substance called lycopene, the red pigment in some fruit and vegetables. If you have any concerns, speak to your GP.

15 The steps for success are: Putting it all together Eat regular meals eg breakfast, lunch and dinner every day Eat high fibre / wholegrain breads and cereals Aim for a minimum of five portions of fruit and vegetables every day Eat more fish especially oily fish such as sardines, salmon, pilchards, mackerel and brown trout Do not fry your food Avoid foods in batter or pastry Avoid excessive amounts of caffeine (no more than 3 cups of caffeine drinks per day) Do not add salt to your food If you smoke, STOP! Keep you alcohol intake within the recommended amounts Aim for a minimum of 30 minutes of exercise every day Check yourself once a month. If you have any concerns, make an appointment with your GP