Practical Health Improvement Tips for Men

Cardiovascular Diseases

The British Heart Foundation estimates that 4 million men in the UK are living with heart and circulatory diseases, and this number is set to increase. But how do we know if there’s a problem? There are a number of relevant risk factors, many of which are easily monitored.

• High Blood Pressure (Hypertension): Blood pressure readings consistently above 140/80 mmHg require further investigation and monitoring.
• High Cholesterol: Elevated LDL (low-density lipoprotein) cholesterol and low HDL (high-density lipoprotein) cholesterol levels.
• Obesity: A body mass index (BMI) of 30 or higher.Diabetes or Pre-diabetes: Elevated blood sugar levels or a raised HbA1c level.
• Smoking
• Family History: Genetic predisposition to heart disease.

Often evolving cardiovascular issues don’t cause any symptoms, heightening the need to be proactive in your approach. There are however a few symptoms that do warrant more immediate investigation. These include:

• Chest pain or discomfort
• Shortness of breath
• Fatigue
• Irregular heartbeat

Prostate Cancer

With over 50,000 new cases annually in the UK, early detection of prostate cancer significantly improves survival rates. The risk increases with age, especially over 50, and is higher for those with a family history of prostate cancer.

• Prostate-Specific Antigen (PSA): Elevated PSA levels in the blood can indicate prostate cancer. It is worth remembering however that this test is by no means perfect, and PSA can be raised for a variety of reasons.

The following symptoms are not specific to prostate cancer but might warrant further investigation:

• Difficulty urinating
• Frequent urination, especially at night
• Blood in urine or semen
• Painful ejaculation
• Back pain or weight loss

Diabetes Mellitus

Estimates suggest that as many as 5.6 million people are living with diabetes in the UK, with as many as 1.2 million unaware of their diagnosis. Risk factors include obesity, a sedentary lifestyle, and a family history of the disease.

Diagnosis can be made via a blood test. This can also identify ‘pre-diabetes’, a sign that you are at high risk of developing diabetes without lifestyle interventions.

Common symptoms of diabetes include:

• Increased thirst and hunger
• Frequent urination
• Unexplained weight loss
• Fatigue
• Blurred vision

Depression and Anxiety

1 in 4 people will experience a mental health problem of some kind every year in the UK. Sometimes this will manifest as persistent sadness or hopelessness, or frequently feeling down. You may notice a loss of interest in activities you previously enjoyed or a change in your sleep pattern or appetite.

If these symptoms are going on for more than 2 weeks or are very severe, you should seek medical help.

• Persistent sadness or hopelessness
• Loss of interest in activities
• Changes in sleep patterns or appetite
• Difficulty concentrating
• Fatigue and low energy
• Physical aches and pains
• Suicidal thoughts or behaviours

Although the list above is not exhaustive, it highlights some common health issues for men to be aware of. But what about specific tests to consider? The following relate closely to the issues mentioned above and may be of benefit. 

A blood test measuring PSA levels is useful for detecting prostate cancer early. As mentioned previously, the test is not perfect, and men may wish to discuss the benefits and risks with their healthcare provider.

A blood test to measure testosterone is especially important for men experiencing symptoms of low testosterone (e.g., fatigue, decreased libido).

Important for men who consume alcohol regularly or take medications that may affect the liver.

In addition to the primary health tests, several other screenings are essential for maintaining overall well-being and addressing potential health concerns:

• STI (sexually transmitted infection) Screening: Regular screening for sexually transmitted diseases is crucial for sexually active men, particularly those with multiple partners.
  
  
• Digital Rectal Exam (DRE): A physical examination may be recommended if your doctor has concerns about your prostate. This exam can provide valuable information about the shape and size of the prostate.
  
  
• Lipid Profile: Measures cholesterol levels, including LDL, HDL, and triglycerides. Can aid the assessment of future cardiovascular risk.
  
  
• Blood Pressure Measurement: Regular monitoring can help detect hypertension early, crucial for preventing heart disease and stroke.
  
  
• Blood Glucose Tests: Includes fasting blood sugar and HbA1c tests, vital for diagnosing and managing diabetes and pre-diabetes.
  
  
• Eye Exam: Annual eye exams are important for detecting conditions such as glaucoma and macular degeneration, particularly in men over 40.
  
  
• Hearing Test: Men may want to consider having their hearing checked from time to time, especially if they have a history of exposure to loud noises.

Blood tests are an excellent way to monitor and improve your health, however, there are also small changes that any man can make to better their health:

• Regular Exercise: Engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
  
  
• Healthy Diet: Maintain a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce processed foods, sugary drinks, and excessive red meat.
  
  
• Weight Management: Achieve and maintain a healthy weight through diet and exercise to prevent chronic diseases and improve cardiovascular health.
  
  
• Stopping Smoking: Quitting smoking significantly reduces the risk of respiratory diseases, heart disease, and cancer.
  
  
• Limiting Alcohol Intake: Moderate alcohol consumption to reduce the risk of liver disease, cancer, and other health issues.
  
  
• Stress Management: Incorporate practices such as meditation, yoga, and mindfulness to manage stress and improve mental health.

Improving men’s health requires awareness of common illnesses, understanding your markers, and undergoing relevant tests. Early detection and preventive measures can significantly enhance health outcomes. By adopting a healthy lifestyle and staying proactive about health screenings, men can lead longer, healthier lives.