Every hour, two men die of your preventable illness – needless deaths that is certainly avoided by maintaining an eye on a number of warning signs, regular health checks and many lifestyle changes.
Should you have noticed any of the following symptoms, bite the bullet and have yourself examined. The people who adore you will thank you.
Little interest or pleasure in doing things, reduced sexual libido, feeling tired, irritable, anxious, unmotivated, sleep disorders and concentrating, withdrawing from relatives and buddies.
How common is it?
One in eight men suffer a significant depression throughout their lives. A lot more experience milder depression that will never be diagnosed or treated.
Depression might have many causes, including chronic ailments, relationship problems, alcohol or drug abuse, unemployment, financial problems, divorce proceedings and other major life changes.
How to handle it
Exercise regularly. If you exercise your system produces mood-enhancing substances called endorphins which might be a natural antidepressant.
Devote some time out on your own each day to wish or meditate, perhaps since you exercise.
Seek counselling. Talking things through using a non-judgemental, impartial expert can definitely lift the load of depression.
More serious depression may need medication. Get professional help from a doctor.
Don’t self-medicate. Some antidepressant herbs including St John’s wort may have serious drug interactions.
Blood pressure levels
Problems inside the bedroom? Erection problems may be the first hint that you’ve high blood pressure.
Other symptoms include headache, feeling dizzy, irregular or rapid heart beat, breathlessness or nose bleeds. Except for most men, blood pressure levels is a silent killer seeing as there are no symptoms.
How common can it be?
One in five mens has blood pressure.
Around five per-cent of cases of blood pressure are caused by kidney disease, diabetes or gland disorders. Although we don’t have in mind the exact reason behind the other 95 percent, we do be aware that family history and getting older increase risk. Stress also increases blood pressure levels. This is a normal response created to help you escape from a dangerous situation fast. But it’s not healthy but if your body constantly switches to fret mode when you are at work, in the vehicle or in the home. Even a stop by to the doctor can sky-rocket some men’s blood pressure level. This is called ‘white coat hypertension’. The majority of us eat more salt than your body needs. Salt promotes fluid retention which increases blood pressure.
What to do
Exercise moderately for Half an hour each day. Three 10-minute sessions are simply as effective. Swim, cycle, jog, walk, grab the stairs rather than lift or kick the ball with all your kids. Don’t push heavy weights.
Eat less food salt. Buy reduced-salt foods. Swap the salt shaker for that pepper grinder. Swap the chips or cheese and crackers for your handful of unsalted nuts.
Drink no greater than five glasses of coffee or tea per day. Two double- shot coffees including a cup of tea is about the daily maximum.
Limit alcohol to 2 standard drinks per day. That means no more than two stubbies of beer or 200ml wine – therefore you can’t save all of it up for Friday night.
Eat foods rich in calcium, potassium and magnesium for instance trim milk, low-fat yoghurt, spinach, vegatables and fruits and wholegrain breads. These minerals lessen high blood pressure.
Eat five and up serves of fruits and veggies a day. When compared to people who eat only three serves of vegetables and fruits a day, those eating five if not more have lower high blood pressure and can cut their chance stroke by one-quarter.
Prostate type of cancer
Peeing more frequently than usual, hard to get started, weak flow or pain when peeing.
How common would it be?
Prostate cancer would be the third most common cancer after lung and bowel cancer. Over 2500 Kiwi males are diagnosed with prostate kind of cancer and around 600 die from that each year.
Most men with your symptoms don’t have cancer yet it’s important to get yourself checked out. It’s not known what causes prostate kind of cancer. Your risk increases as we grow older – it is actually rare that face men under the age of 50. That you are also quite likely going to get it when your father or brother has gotten it.
Where to start
Be physically active. Inactivity is often a possible risk factor for prostate kind of cancer.
Eat tomatoes. Tomatoes are full of the antioxidant lycopene. A sizable study of 47,000 men learned that eating three to five serves of tomatoes 7 days reduced prostate cancer by a quarter.
A change in bowel habits, either constipation or diarrhoea, which lasts some weeks. Blood inside your stool (poos), abdominal cramps, gas or pain, or possibly a feeling that your chosen bowel hasn’t emptied completely.
How common could it be?
Each year almost 3000 Kiwis get bowel cancer and more than 1000 die from this. That’s three times as numerous people who die from traffic accidents. Bowel cancer would be the second most deadly cancer in Nz and it is more widespread in men than in women. Should it be caught early, bowel cancer has a 75 % cure rate.
Your probability of bowel cancer increases with age and if your parent/s or other close relative have experienced it. The danger is even higher whenever they got it younger than 55 years or maybe if you have a couple of relative by using it. Inflammatory impacted feces such as ulcerative colitis that irritate the bowel over decades also increase raise the risk.
What to do
Eliminate that beer gut. Unhealthy weight, especially round the stomach, is actually a risk factor for bowel cancer.
Keep beef intake to below 500g a week (700-750g raw) and limit processed meat just like ham, sausages, bacon and salami.
Eat fish. Public found that folks who ate 80g of fish daily (560g a week) had one-third less risk of bowel cancer compared to those who ate under 80g a week. 560g quite a bit of fish and scientists aren’t sure why it may well have this effect. While they’re figuring it, stick with several fish meals 7 days.
Exercise not less than 30 minutes everyday – the greater the better. Inactivity makes up around 14 per-cent of colon cancer while training strongly protects against it.
Limit alcohol to 2 standard drinks on a daily basis or less. Alcohol is strongly associated with a number of cancers including bowel.
Have a few calcium-rich foods everyday, especially low-fat milk and low-fat yoghurt.
Eat lots of fibre. For example fruit, vegetables, legumes, wholemeal bread and wholegrain cereals. In a lot of studies people who ate by far the most fibre had 25-40 percent lower chance bowel cancer as opposed to those who ate the very least.
Swap to wholemeal bread, munch on an apple or pear, eat porridge or muesli for breakfast, snack on nuts.
Include beans, split peas and lentils in meals. Try baked beans on toast as opposed to a ham and cheese toasted sandwich. If you love ham, try pea and ham soup. Spread hummus on wholegrain crackers including Vita-Weat and eat some dhal with your Indian curry.
Beer belly. Grab a measuring tape and check your waist. If it’s bigger than 94cm your health was at risk. If it’s higher than 102cm you seriously need to lose weight to relieve your probability of heart disease, blood pressure, impotence, cancer and diabetes.
How common would it be?
Almost one-quarter of Kiwi these are obese and two-thirds (65 percent) are overweight or obese.
Obesity is caused by eating more food than your system needs. If you don’t burn the kilojoules off they can be stored as fat. Men are often apple-shaped – any body fat tends to gather within the middle. Compared to the female pear shape, apples have greater health risk because this central fat secretes hormones along with substances that promote inflammation and oxidation. Belly fat also increases insulin resistance that’s associated with a and the higher chances of prostate type of cancer.
What to do
Increase exercise to One hour a day. It doesn’t have to be all at once.
Increase incidental activity. Take the stairs, are employed the garden, walk or cycle on the shops. Don’t take long periods. Whenever feasible stand up and move one’s body.
Change your plate proportions to half vegetables, one-quarter lean meat and one-quarter potato, rice, pasta or bread.
Cut back on refined carbohydrate foods like cakes, white bread, pies, pastries, sugar, jam, sweetened drinks. These are especially detrimental to abdominal fat.
Eat low-fat protein at intervals of meal eg. eggs, low-fat milk or low-fat yoghurt, baked beans, hummus, canned tuna or salmon, lean meat, skinless chicken.
Don’t diet. Make small changes that turned into a habit.
Are you searching for a WOF?
Legal issues forces us to look at our cars in for an annual warrant of fitness, even if we think are car is running fine. Your entire body also may appear to be running fine today some serious ailments such as blood pressure levels and high blood sugars don’t have a symptoms. As soon as you do notice symptoms, the condition may have already wreaked damage to your body.
If the car in time breaks down you can remedy a repair or trade it set for a better model. If your body fights, there is no trade-in option. In order for you this amazing machine to last, selecting wise to absorb it for an annual warrant of fitness.
Essential nutrients for men
Folate is a B vitamin. It is necessary for making DNA and red blood cells. Scientists imagine that being low in folate could raise the risk of depression and, for anyone taking anti-depressants, reduce their effectiveness. Eating plenty of folate-rich foods may slow up the risk of bowel cancer although it’s not sure. What is certain is that eating these food types will give your whole body a nutrient boost which will only improve your health.
Folate is situated in spinach, lemon or lime, broccoli, wholemeal bread, legumes, wheat germ and liver.
Lycopene is a carotenoid that gives tomatoes their colour. It protects DNA and blood proteins and fats from oxidation. You’ll find it has anti-carcinogenic effects especially in the prostate.
Lycopene is much more easily absorbed from cooked tomatoes, especially if they are cooked with fat just like olive oil. Spread reduced-salt tomato paste on wholemeal pizzas, add no-added-salt tomato purée and canned tomatoes to meals, pan-fry tomatoes in extra virgin olive oil and serve with black pepper and avocado on grainy toast.
Watermelon, papaya, apricots, guava and pink grapefruit offer lycopene.
Calcium helps drive back high blood pressure and bowel cancer. With prostate kind of cancer, however, you will find a small chance this too much calcium could add to the risk. Eat a couple serves every day but skip the mega-thick shakes and slabs of cheese. Best food sources: low-fat milk, low-fat yoghurt, sardines, canned salmon with bones, dark green leafy vegetables.
Eating high-fibre foods protects against bowel cancer and obesity. High-fibre meals proceed through the bowel faster which means there is a shorter period for the body to reabsorb any toxic substances. Fibre also fills you up so you don’t feel like eating so much.
Fibre is just found in plant foods: peas, baked beans, lentils, split peas, nuts, wholemeal bread, wholegrain cereals like oats and quinoa, vegatables and fruits.
Catechins are one of the many flavonoids found in natural foods. They might reduce a variety of cancers including prostate and bowel cancer. Inside laboratory, catechins work by preventing DNA damage and blocking the rise of tumour cells. In addition they increase energy expenditure which makes them potentially of great help for losing weight. The most beneficial source of catechins is green leaf tea. It has three to Much more catechins than black tea. The greatest results have been in people that drank large quantities of green tea extract.
Potassium and magnesium
These minerals help in reducing high blood pressure although muscles such as the heart functional. Most fruit and veggies including citrus, bananas and dried fruit, legumes, unsalted nuts, whole-grain cereals and spinach contain potassium and magnesium.