10 tips to help men live longer
ONE-IN-FIVE MEN IN THE UK DIES BEFORE 65 AND, WHILE THAT’S PARTLY DOWN TO OUR GENES, THERE ARE MANY WAYS TO IMPROVE YOUR LIFE EXPECTANCY, REVEALS AMY PACKER
WHY don’t men live as long as women? Today there is not a single country in the world where male life expectancy is equal to that of women. In the UK, women live almost four years longer.
We know more men than women die prematurely of heart disease, diabetes, cancer and stroke. And it’s a similar picture for mental health – three out of four suicides are among males.
While biological differences may be part of the explanation, we can’t ignore social factors which have an impact. Men are likely to smoke and drink more than women, while pressures of work often mean they don’t get their health checked as often as they should, or ask for help early enough.
“For many men, taking care of their health isn’t high on their list of priorities – at least until they get older or a problem becomes impossible to ignore,” says Michelle Terry, chief executive of men’s health charity Movember.
“You can increase your chances of living longer by dealing with any health problems quickly. If you’re worried about something, get it checked out, and if you’re offered screening, take advantage of it.”
Here we reveal the things every man must do if he wants to live longer.
1 FIND OUT YOUR FAMILY HISTORY
MAJOR illnesses such as heart disease, cancers, strokes and depression can all run in families.
“Find out if your parents, grandparents, aunts or uncles suffered from any serious illness, especially if they died prematurely, and share that information with your GP,” says Michelle.
2 MOVE MORE
BEING active doesn’t just make you feel better, it has a whole host of benefits including reducing your risk of heart disease, stroke, bowel cancer, type 2 diabetes and dementia.
Around 30 minutes a day of moderate activity that raises your heart rate, such as brisk walking, cycling or jogging, can lower blood pressure.
And, as with any other muscle, exercise helps your heart get bigger and stronger, ensuring it pumps blood more efficiently.
You can build activity into your day by getting off the bus a stop or two earlier, or cycling instead of driving.
3 KNOW YOUR NUMBERS
THE three key numbers you need to be aware of when it comes to staying healthy are your blood pressure, cholesterol level and waist size, although a third of adults never have the first two numbers checked.
High blood pressure (140/85mmHg or higher), high cholesterol (more than 5.0 mmol/l) or carrying too much fat around your middle (a waist measurement of more than 94cm/37in) mean you’re at greater risk developing heart disease, diabetes or having a stroke.
Remembering these three markers gives you the power to change because they provide you with a goal to work towards.
4 MANAGE STRESS
TOO much stress can damage your immune system and increase your risk of serious health problems.
Men who respond to stress with anger are three times more likely to get heart disease and are five times more likely to have a heart attack before 55, research has shown.
The main causes of stress are money worries, work (or lack of it), relationship problems, illness and bereavement.
Getting good quality sleep, taking regular exercise, having a hobby or finding other ways to relax are all proven ways of managing stress levels.
5 SIT DOWN WHEN YOU HAVE A DRINK
TOO much booze is linked to many medical conditions including liver disease, heart problems, depression, some cancers and digestive issues. Almost a third of men regularly consume more than the 14 recommended units a week.
According to experts, we drink more slowly when we’re sitting than when standing, so that’s one way of slowing your consumption.
Visit nhs.uk/oneyou/ for other ideas on cutting down your weekly units. Drinkline (0300 123 1110) is a free confidential helpline if you have concerns.
6 WEAR A HAT
TOO much sun exposure can raise your risk of skin cancer and men are three times more likely to develop it than women and are almost twice as likely to die from it. However, research from cancer charity Macmillan found that one-in-five men admitted to never wearing sun cream, compared with just over one-in-20 women.
Protect yourself with a hat, sunscreen, sunglasses and a longsleeved shirt, especially if working outside.
Check your skin regularly – about half of all melanomas start with a change to previously normallooking skin, such as a dark area or an abnormal new mole.
Others start with a change in appearance of an existing mole. If you notice any changes in your skin, ask your GP for advice.
7 KNOW YOUR PROSTATE
PROSTATE cancer is the most commonly diagnosed cancer in men in the UK. One-in-eight will develop it. Early detection is key to successful treatment but, as there are often no symptoms until the disease is advanced, it can be tricky to spot.
“Your risk of developing prostate cancer increases with age”, explains Michelle. “But men who are black, and those who have a family history (a brother or father with prostate cancer), are 2.5 times more likely to get it.”
“If you’re 50, you should be talking to your doctor about your prostate risk and whether you might need a PSA [prostate-specific antigen] blood test,” says Michelle.
“If you’re black or if you h have a family history of the di disease, you need to start that co conversation at 45.”
8 SPEND TIME WITH PEOPLE WHO MAKE YOU FEEL GOOD
WE all have times when our mood is low and usually these feelings pass, but if they start to interfere with your life, it could be a sign that things aren’t right.
“Spending time with friends is good for you and it’s important for your mental health,” says Michelle.
“That’s particularly difficult during social distancing restrictions because a lot of the things that men typically rely on to connect with each other, such as watching or playing sport, or going to the pub or the gym, are either not available or have been severely reduced.
“You might have to be more creative in coming up with ways to connect with each other while restrictions are still in place.
“However, it’s important to make it a priority. If you can’t meet in person, you can still speak on the phone or send a quick text to check in.”
9 TALK MORE
CONFIDING in someone you trust about something that’s bothering you and how you feel about it can help you care for your mental wellbeing.
It doesn’t mean you’re needy or emotionally weak – getting someone else’s perspective on an issue can be very helpful and could make you look at something in a different way.
“Many men seem to find it easier to open up when they are doing something else – whether that’s fixing the car, watching the football or playing computer games,” says Michelle.
10 CHECK YOUR TACKLE REGULARLY
TESTICULAR cancer is the most common cancer in young men. But it’s rare and survival rates are high, provided the disease is caught and treated early. One-in-20 cases are fatal.
It’s also one of the few cancers you can check yourself for. Get into the habit of doing a self-examination in the shower every month or so. The warmth of the water relaxes the scrotum and makes it easier to check.
“Get to know what’s normal for you. It only takes a few seconds every month or so and if something changes or doesn’t feel right, see a doctor,” says Michelle.
THE annual Movember campaign encourages people around the world to raise funds for men’s mental health, suicide prevention, prostate cancer and testicular cancer. To donate or sign up visit Movember.com