Men's Health Week

9th-15th June is recognised globally as Men's Health Awareness Week – a crucial time to spotlight health issues that disproportionately affect men and to encourage conversations that can save lives. This annual observance aims to heighten awareness of preventable health problems, promote early detection, and encourage treatment of diseases affecting men and boys.

Why Men's Health Awareness Matters

Men face unique health challenges, and statistics reveal concerning trends:

• Men die on average 5 years earlier than women
• Men are less likely to visit doctors for preventive care
• Men are more likely to delay seeking help when symptoms appear
• Many men's health issues are preventable with proper awareness and early intervention

Key Focus Areas for Men's Health

1. Mental Health 

Mental health remains a critical concern for men worldwide. Men are less likely to seek help for depression, anxiety, and other mental health conditions, often due to societal expectations and stigma. 

Discussion points:

• Breaking the stigma around men seeking mental health support
• Recognising signs of depression and anxiety in men
• Creating supportive environments where men feel comfortable discussing emotions

2. Prostate Health

Prostate cancer is one of the most common cancers affecting men, with risk increasing significantly after age 50. Early detection dramatically improves treatment outcomes.

Screening recommendations:

• Men at average risk: Discussion about screening should begin at age 50
• Men at higher risk (Black men or those with family history): Begin discussions at age 45
• Men with multiple first-degree relatives diagnosed at early ages: Consider discussions as early as age 40
• Screening typically includes PSA (Prostate-Specific Antigen) blood test and digital rectal exam

Warning signs that shouldn't be ignored:

• Difficulty starting or stopping urination
• Weak or interrupted urine flow
• Frequent urination, especially at night
• Blood in urine or semen
• Pain or burning during urination
• Persistent pain in back, hips, or pelvis

Benign Prostatic Hyperplasia (BPH)

BPH, or enlarged prostate, affects approximately 50% of men by age 60 and 90% by age 85. This non-cancerous condition can significantly impact quality of life if left untreated.

Management options:

• Lifestyle modifications: Limiting evening fluids, reducing caffeine and alcohol

• Supplements and foods  : 5-alpha reductase inhibitors to shrink the prostate are zinc, Lycopene, Green tea catechins, saw palmetto, Pumpkin seed oil 

Prostatitis

Inflammation of the prostate gland affects men of all ages and can be bacterial or non-bacterial in nature. Symptoms include pain in the pelvic region, difficulty urinating, and sometimes flu-like symptoms.

Proactive Prostate Health Strategies

Dietary recommendations:

• Increase consumption of tomatoes and tomato products (containing lycopene) and Zinc - An essential mineral that appears to inhibit 5α-reductase activity. It's found in oysters, red meat, poultry, beans, nuts, and whole grains.
• Eat more cruciferous vegetables (broccoli, cauliflower, cabbage)
• Include foods rich in omega-3 fatty acids
• Consider green tea and pomegranate juice
• Maintain healthy weight and limit consumption of red meat

Lifestyle habits:

• Regular physical activity helps regulate hormones that may affect prostate
• Maintain healthy weight (obesity is linked to more aggressive prostate cancer)
• Practice pelvic floor exercises to support bladder control
• Stay hydrated but avoid excessive fluid intake before bedtime
• Manage stress through mindfulness, meditation, or other relaxation techniques

Communication tips:

• Be honest about all symptoms, even embarrassing ones
• Ask about different screening options and their pros/cons
• Bring a trusted person to important appointments
• Consider joining a support group if diagnosed with a prostate condition

Remember that prostate health conditions, while common, are highly treatable when caught early. Regular conversations with healthcare providers and attention to subtle changes in urinary habits are the best defenses against serious complications from prostate conditions.

 

3. Cardiovascular Health

The statistics are sobering: men are more likely to suffer heart attacks at younger ages, and their first cardiac event is more likely to be fatal. The good news? Up to 80% of premature heart disease and stroke is preventable through lifestyle changes and proper management of risk factors.

Biological factors increasing men's risk:

• Higher baseline blood pressure compared to women before age 65
• Different fat distribution patterns (central obesity) that increase heart disease risk
• Natural decrease in testosterone with age, which may impact cardiovascular health
• Higher rates of sleep apnea, which significantly increases heart disease risk

Lifestyle factors more common in men:

• Higher rates of tobacco use and alcohol consumption
• More likely to have jobs with physical strain or stress
• Lower likelihood of reporting stress and mental health concerns
• Less consistent medical follow-up and preventive care

Key measurements to monitor regularly:

• Blood pressure: Ideal is less than 120/80 mmHg
• Advanced lipid panel to include 
• LDL Particle Number (LDL-P) and Size:

Standard LDL tests measure the amount of cholesterol in LDL particles, not the number of particles

Two men with identical LDL cholesterol can have very different particle numbers and risk

Higher numbers of LDL particles indicate greater cardiovascular risk

Particle size matters: small, dense LDL particles are more dangerous than large, buoyant ones

Small, dense particles more easily penetrate arterial walls and are more prone to oxidation

Target: Lower LDL-P number (under 1,000 nmol/L is ideal) and larger particle size

• Lipoprotein(a) or Lp(a)High levels (>50 mg/dL or >125 nmol/L) increase risk of heart attack and stroke by 2-4 times
• Apolipoprotein B (ApoB):Provides a direct count of all atherogenic (plaque-causing) particles

Better predictor of cardiovascular events than LDL-C, especially in men with metabolic syndrome

Optimal level: Less than 80 mg/dL for very high-risk individuals, <90 mg/dL for high risk

Increasingly considered the gold standard for assessing atherogenic risk

• High-sensitivity C-reactive protein (hs-CRP): Measures vascular inflammation >3 mg/L indicates high risk
• Myeloperoxidase (MPO): Enzyme involved in LDL oxidation and plaque instability
• Lp-PLA2 (Lipoprotein-associated phospholipase A2): Associated with plaque inflammation
• Triglycerides: Target below 150 mg/dL
• Fasting blood glucose: Less than 100 mg/dL
• Waist circumference: Less than 40 inches (102 cm) for men
• Body Mass Index: 18.5-24.9 is considered healthy range

Heart Attack Warning Signs Men Frequently Ignore

Men often experience "classic" heart attack symptoms but tend to delay seeking medical attention, which can be fatal. Be aware of:

Immediate emergency signs:

• Chest pressure, squeezing, fullness or pain in the center of the chest lasting more than a few minutes
• Pain radiating to shoulders, arm (especially left), back, neck, jaw, or stomach
• Shortness of breath with or without chest discomfort
• Cold sweat, nausea, or lightheadedness

Subtle warning signs that may appear weeks or months before:

• Increasing fatigue with everyday activities
• Sleep disturbances
• Shortness of breath with mild exertion
• Heartburn or indigestion that doesn't respond to antacids
• Anxiety or feeling of impending doom
• Irregular heartbeat or palpitations

Comprehensive Cardiovascular Protection Strategy

Medical monitoring:

• Annual physical with blood pressure check after age 20
• Advanced lipid  screening every 4-6 years starting at age 20, more frequently if at risk
• Manage other conditions that increase heart disease risk (diabetes, sleep apnea)

Evidence-based lifestyle modifications:

• Exercise: 150 minutes of moderate activity weekly plus resistance training
• Aim for at least 30 minutes of activity most days
• Include both cardio and strength training
• Add high-intensity intervals for greater benefits
• Monitor heart rate during exercise (general target: 220 minus your age)

• Nutrition: Follow a heart-protective eating pattern
• Emphasise Mediterranean eating patterns
• Increase intake of omega-3 fatty acids (fatty fish, walnuts, flaxseed)
• Reduce sodium to less than 2,300mg daily
• Limit processed meats and foods with added sugars
• Consider plant sterols/stanols for cholesterol management
• Stay hydrated with primarily water
• Support for endothelial glycocalix - The endothelial glycocalyx is a gel-like layer that lines the inner surface of blood vessels, covering the endothelial cells. It protects against the development of atherosclerosis by preventing the uptake of lipoproteins into the vessel wall.

• Stress management:
• Identify personal stress triggers and develop coping strategies
• Practice relaxation techniques (deep breathing, meditation)
• Ensure adequate sleep (7-9 hours nightly)
• Schedule regular leisure time and maintain social connections
• Consider apps that track heart rate variability as a stress measure

• Tobacco and alcohol:
• Quit smoking and avoid all tobacco products (benefits begin within 20 minutes)
• If you drink alcohol, limit to 1-2 drinks per day
• Consider alcohol-free days each week
  

4. Breaking Down Barriers to Healthcare

Men often face both internal and external barriers to seeking healthcare, leading to delayed diagnoses and poorer outcomes.

Discussion points:

• Overcoming masculine stereotypes that prevent health-seeking behaviour
• Creating male-friendly healthcare environments
• Importance of establishing a relationship with a primary care provider
• Preventive screenings recommended for men at different ages

Practical Health Advice Every Man Should Follow

Regular Check-ups and Screenings:

• Establish a relationship with a primary care provider you trust
• Know your numbers: blood pressure, cholesterol, blood sugar, and BMI
• Follow age-appropriate screening recommendations:
• Blood pressure: yearly check after age 20
• Advanced Lipid panel every 4-6 years starting at age 20, more frequently if at risk
• Diabetes screening: every 3 years after age 45, earlier if overweight
• Colorectal cancer: begin screening at age 45
• Prostate cancer: discuss with doctor at age 50 (45 for high-risk men)

Lifestyle Fundamentals:

• Aim for 150 minutes of moderate exercise weekly plus strength training twice weekly
• Sleep 7-9 hours nightly and maintain regular sleep patterns
• Limit alcohol to no more than 2 drinks daily
• Quit smoking and avoid all tobacco products
• Stay hydrated with primarily water (approximately 3.7 litres daily)
• Practice stress management through activities you enjoy

Nutrition Essentials:

• Fill half your plate with plants
• Choose whole grains over refined carbohydrates
• Incorporate lean proteins including plant-based options
• Limit processed foods, added sugars, and excess sodium
• Consider Mediterranean eating patterns, which benefit heart and prostate health

Mental Wellness Practices:

• Schedule regular connection time with friends and family
• Find purpose through work, volunteering, or hobbies
• Practice mindfulness or meditation to manage stress
• Set boundaries between work and personal life
• Recognise when to seek professional support

Conclusion

The health disparities affecting men are not inevitable. Through increased awareness, education, and action, we can work toward a future where men live longer, healthier lives. This June, let's commit to breaking down the barriers that keep men from optimal health and wellbeing, creating a culture where taking care of one's health is seen as a strength, not a weakness.