Download Take action and reduce your health risks

Take action and reduce
your health risks
Aetna Health ConnectionsSM
Wellness Resources
Men’s health
and wellness.
Know your body
and take control
of your health.
21.05.312.1 (8/06) Men’s Health & Wellness Booklet
In this booklet, find out about common
health problems that affect men and how
you can reduce your risks.
Be prepared to live a healthy life
Diseases that are common in
men have risk factors that both
can and cannot be changed.
The more you know, and the
positive actions you choose to
take, will give you better control
over your health and well being.
Living a healthy life takes time, energy and most important, your attention.
You can take control of your health by knowing your body and how it
changes from year to year. The key to treating health problems is finding
out about them early enough so you can take action and get the right care.
Whether it’s a visit to your doctor, a health screening or test, or following
through on a suggested procedure, it is up to you to seek the right treatment.
In this booklet, you will find:
■
Easy-to-understand health definitions
■
Common health problems that affect men
■
How you can reduce your risks
■
Tips for eating right and exercising
■
Things to talk to your doctor about
Risk factors you can’t control
Family history
Race/ethnicity
Family history can have an affect on
your chances of getting certain health
conditions or diseases. Things that
can make your chances of health
problems higher include:1
While you can’t control where your family comes from, this information
is tied to many diseases and health conditions, such as:
■
■
■
Diseases that show up 10 to 20
years earlier than they usually do
The same disease in more than
one family member
Diseases that do not normally
occur in a certain gender (such
as breast cancer in men)
Certain combinations of illnesses
in a family
It is important to know your family
history and share it with your doctor.
You should focus on the following:
■
■
Major health problems and the
age of the family member when
it started
■
Reasons family members died
■
Ethnic background
■
Diabetes – Native Americans are most likely to get diabetes (15.1 percent)
followed by non-Hispanic Blacks (13.3 percent), Latinos (9.5 percent) and
non-Hispanic Whites (8.7 percent).2
Cardiovascular disease – The chances of getting heart disease is higher
among African Americans, Mexican Americans, American Indians, native
Hawaiians and some Asian Americans. This is because
they have higher rates of obesity and diabetes.3
Cancer – Prostate cancer is more common among some ethnic groups.
African American men are 61 percent more likely to get prostate cancer and
nearly 2.5 times as likely to die from it than Caucasian men.4 The reasons
why are unknown, but white men have a higher chance of getting testicular
cancer than African Americans. Alaska natives are the most likely to get
colorectal cancer, while Hispanics and Filipinos are the least likely. Whites
and African Americans fall somewhere in between.
Talk to your doctor about how your race and ethnicity may affect your
health today and in the future. For more information on risk factors you
can’t control visit Aetna InteliHealth® at www.intelihealth.com to learn
more about health risk factors.
Did you know?
■
■
Your family history cannot be changed. But you can take
greater control of your health when you are aware of
risk factors that have family ties. If you are at greater
risk because of family history, you should be aware of
and take action on the risk factors you can control. These
include blood pressure and cholesterol levels; obesity;
smoking; diet and exercise; psychological stress, anger
and depression; and how much alcohol you drink.
1
Age
As your body ages, it changes – this is natural. However, if you feel or notice
anything that is not normal, talk to your doctor about it. Getting older can
put you at risk for:
■
■
■
■
2
Diabetes – Older men are more likely to get diabetes. For example,
9.6 percent of all people age 20 years or older have diabetes, while
20.9 percent of all people age 60 years or older have diabetes.5
Cardiovascular disease – More than 83 percent of people who die
of heart disease are 65 years old or older.6 You can have a stroke at any
age but your chances are higher the older you get.
Cancer – One out of every six men gets prostate cancer. It is the most
common cancer other than skin cancer. More than 65 percent of people
who get prostate cancer are older than age 65.4 The older you get, the
greater the chances that you can also get colorectal cancer. Men between
the ages of 15 and 34 years old have a higher chance of getting cancer of
the testicles.
Degenerative joint disease (Osteoarthritis) – As you get older, the
cartilage in your joints can break. The bones can rub against each
other, causing pain and making it hard to move the joint. This is called
osteoarthritis. If you feel pain in your joints, talk to your doctor, who
may suggest getting an X-ray or MRI to find the problem.
Risk factors you can control
Blood pressure
CLASSIFICATION OF BLOOD
PRESSURE FOR ADULTS
Blood Pressure
Classification
SBP
mm/Hg
DBP
mm/Hg
Normal
< 120
and < 80
Prehypertension
120 – 139
or 80 – 89
Stage 1
Hypertension
140 – 159
or 90 – 99
Stage 2
Hypertension
> 160
or > 100
SBP: Systolic Blood Pressure
DBP: Diastolic Blood Pressure
Keeping your blood pressure in
the normal range can reduce your
chances of stroke, heart attack, kidney
failure and congestive heart failure,
by reducing the amount of work your
heart does. It can also help your heart
and arteries from getting hard.
Adults should have their blood
pressure checked every few years.
If it is higher than 120/80 mm/Hg,
make regular appointments with
your doctor to have it checked.3
Cholesterol
Cholesterol is an important part of
your body. But too much of it can clog
your arteries or make your arteries
narrow and hard. This can slow
down or even stop your blood from
traveling through your body (called
atherosclerosis). Your doctor will tell
you to keep your total cholesterol level
below 200 milligrams per deciliter.
Too much cholesterol in your blood
(240 mg/dL or higher) puts you at risk
for diabetes, heart disease and stroke.
High levels of Low Density Lipoprotein
(LDL or “bad” cholesterol) greater
than 100 mg/dL, and triglycerides
(blood fats) of 150 mg/dL or higher
raises your risk for these problems.
So do low levels (less than 40 mg/dL
of High Density Lipoprotein (HDL, or
“good” cholesterol).7 To stay healthy,
lower your LDL levels and eat foods
that increase your “good” cholesterol
levels (HDL).
Smoking
If you smoke, it’s important to do
everything you can to stop. Smokers
have a greater risk for asthma, Chronic
Obstructive Pulmonary Disease,
and cancers of the mouth and lungs.
Talk to your doctor about programs
that can help you quit smoking. Some
states have free “Quit Lines” with
trained counselors. To find educational
materials on how to stop smoking,
visit www.aetna.com. From the
home page, select Members: Public
Information, Health and Wellness,
Living Well, Self Management, and
then Freedom from Smoking.
Obesity
People who are too heavy for their
height are considered to be obese.
Obesity occurs when a person eats too
many calories and does not use them.
It is directly linked to a higher chance of
health problems and some diseases.
3
Obesity
Obesity in this country has grown significantly in the past 20 years. Doctors now think that more than
60 million people are obese. That is 30 percent of all the people in the United States.8
Your doctor will use the body mass index (BMI) to determine the right weight for your height.9
To find your BMI, look for your height in the left column of the chart below. Go straight across from
left to right until you find your weight in pounds. The number in the top row of the chart is your BMI.
What you should weigh is listed in the healthy range for your height.
If you find that you are too heavy, talk to your doctor about changing what you eat and starting an
exercise program. It could save your life.
BMI
19
20
Height
21
22
23
24
25
Healthy Weight
26
27
28
29
30
Overweight
31
32
33
34
35
Obesity Class I
36
37
38
39
40
Obesity Class II
91
96
100
105
110 115 119
124
129
134 138 143
148 153
158 162 167
172 177
181
186 191
59"
94
99
104
109
114 119 124
128
133
138 143 148
153 158
163 168 173
178 183
188
193 198
60"
97
102
107
112
118 123 128
133
138
143 148 153
158 163
168 174 179
184 189
194
199 204
61"
100 106
111
116
122 127 132
137
143
148 153 158
164 169
174 180 185
190 195
201
206 211
62"
104 109
115
120
126 131 136
142
147
153 158 164
169 175
180 186 191
196 202
207
213 218
63"
107 113
118
124
130 135 141
146
152
158 163 169
175 180
186 191 197
203 208
214
220 225
64"
110 116
122
128
134 140 145
151
157
163 169 174
180 186
192 197 204
209 215
221
227 232
65"
114 120
126
132
138 144 150
156
162
168 174 180
186 192
198 204 210
216 222
228
234 240
66"
118 124
130
136
142 148 155
161
167
173 179 186
192 198
204 210 216
223 229
235
241 247
67"
121 127
134
140
146 153 159
166
172
178 185 191
198 204
211 217 223
230 236
242
249 255
68"
125 131
138
144
151 158 164
171
177
184 190 197
204 210
216 223 230
236 243
249
256 262
69"
128 135
142
149
155 162 169
176
182
189 196 203
210 216
223 230 236
243 250
257
263 270
70"
132 139
146
153
160 167 174
181
188
195 202 209
216 222
229 236 243
250 257
264
271 278
71"
136 143
150
157
165 172 179
186
193
200 208 215
222 229
236 243 250
257 265
272
279 286
72"
140 147
154
162
169 177 184
191
199
206 213 221
228 235
242 250 258
265 272
279
287 294
73"
144 151
159
166
174 182 189
197
204
212 219 227
235 242
250 257 265
272 280
288
295 302
74"
148 155
163
171
179 186 194
202
210
218 225 233
241 249
256 264 272
280 287
295
303 311
75"
152 160
168
176
184 192 200
208
216
224 232 240
248 256
264 272 279
287 295
303
311 319
76"
156 164
172
180
189 197 205
213
221
230 238 246
254 263
271 279 287
295 304
312
320 328
4
Weight (Pounds)
58"
Diet and exercise
Alcohol abuse
As you get older, it is important to
watch what you eat. Eating food that
is high in fat and cholesterol can
raise your chances of getting diabetes,
heart disease, obesity and some
cancers. Your chances become even
higher if you don’t exercise.
Drinking too much alcohol can raise your blood pressure and harm your
liver, brain and heart. Alcohol also has extra calories that can make it
harder for you to lose weight. Limit what you drink to no more than
two alcoholic drinks a day.10
Exercising for just 30 minutes a day
can lower your risk of getting diseases
like diabetes. It can also help you
avoid heart and blood vessel disease
by controlling blood cholesterol,
lowering blood pressure and fighting
obesity. You should always talk
to your doctor before starting an
exercise program.
One alcoholic drink is:
■
12 ounces of beer
■
5 ounces of wine
■
1 ounce of 80-proof alcohol
If you have a drinking problem, it is important to get help. Here are some
warning signs to be aware of:
■
■
■
Psychological stress,
anger and depression
You can control your chances of
getting heart disease and stroke
by controlling your moods and stress
levels. If you think you are sad or
depressed, talk to your doctor right
away. Researchers have found
proof that mental stress can have an
affect on the blood vessels’ ability
to expand. If your blood vessels can’t
expand, your chances for having
a heart attack or stroke can grow.
■
■
Tolerance – The need to drink more to get the same effects.
Withdrawal – Signs from mild hangovers, sickness and headache to
really bad shaking. It usually starts soon after you stop drinking and
can last a few days.
Loss of control – This is when you can’t control your behavior when you’re
drinking. You may also find that you are always thinking about drinking.
Concern from others – Your friends tell you that you have a problem.
Health, family and legal problems – You get injured often. You get many
driving tickets. You’re always late and often fight with family members.
If you think you may have a problem with alcohol, talk to your doctor
about getting the right treatment. You can also visit Aetna InteliHealth®
at www.intelihealth.com. Click on Addiction from the Diseases and
Conditions menu to find out more about binge drinking and alcohol abuse.
5
Take control yourself with
screenings and prevention
Pay attention to a
pulsating mass in
the abdomen
An abdominal aortic aneurysm
is a dangerous swelling of part
of the aorta (the body’s largest
artery). This mass, which can lead
to death, is commonly found in
people age 60 and older. About
20 percent of people have a close
relative with the same condition.
Call your doctor immediately
if you notice a throbbing bump
in your stomach. If you have
stomach or back pain, or pain
in your side associated with a
throbbing bump, get to a
hospital right away.
6
By knowing your risks, you are taking
the first step toward preventing health
problems and disease. Your health
care plan, which you can create with
your doctor, should include a variety
of screenings and prevention ideas,
including eating right, exercising
and keeping your doctor informed.
Examine your skin
Fifteen minutes a day of sunshine can
help your body make vitamin D. Too
much sun, however, can lead to
problems ranging from dry skin to
cancer. If Americans don’t take better
care of their skin, half of all the people
in this country who live to age 65 will
get at least one skin cancer.11
You should regularly check the skin on
your whole body, including your
scalp, hands and feet. Talk to your
doctor or dermatologist (skin doctor)
right away if you have a sore that
will not heal, or if you find redness
around a freckle or mole.
Recognize diabetes
signs & symptoms
Diabetes is a long-term sickness.
It has serious risk factors and
complications. To protect yourself,
it is important to know the signs of
diabetes. They include:
■
Often thirsty or hungry
■
Often tired
■
Going to the bathroom often
■
Unexpected weight loss or gain
■
Sores that heal slowly
■
Tingling in your feet
■
Blurry eyesight
Talk to your doctor if you are 30
years old (or older) and have any of
the signs above. Controlling your
blood glucose (sugar) is important
to stop additional health problems
such as heart disease and stroke.
Get annual cancer screenings
You should make health screenings part of your yearly physical exam. By
having your body tested regularly, you can get a handle on health issues
that may need additional medical attention.
More than 234,000
men in the United States
will find out they have
prostate cancer this year.12
Prostate cancer screenings
Prostate cancer treatments can be more successful if the cancer is found
early. Be aware of these signs and symptoms, particularly as you get older:
■
Weak urine stream
■
Urinating more than usual
■
Urge to urinate really badly
■
Suddenly can’t urinate
■
Getting many urinary tract infections
■
Seeing blood in your urine or semen
If you have any of these symptoms or you are age 50 or older, your doctor
may recommend two tests:
■
■
Prostate-Specific Antigen Blood Test (PSA) – PSA is a protein produced
by the prostate gland. It is released in small amounts into the blood. When
the prostate is not working correctly, more PSA is released. Levels under 4
ng/mL are “normal,” results over 10 ng/mL are “high,” and results between
4 and 10 ng/mL are “intermediate.”
Digital Rectal Exam (DRE) – During a DRE, the doctor checks the prostate
gland by putting a finger into the rectum and feeling the gland to see if
there is anything unusual.
7
Colorectal cancer causes
the second highest number
of cancer deaths in this
country. It is expected to
be the cause of about
55,000 deaths in 2006.13
Colorectal cancer screenings
Early colorectal cancer has few signs. Signs of the advancement of the disease
may include:
■
A change in bowel habits
■
Loose stools or constipation
■
Blood in the stool (bright red, black or very dark)
■
Narrowed stools (about the thickness of a pencil)
■
Bloating, fullness or stomach cramps
■
Gas pains
■
Feeling that your bowel is not empty
■
Weight loss without dieting
■
Always tired
If you are over age 50, talk to your doctor about starting an annual testing
schedule that includes:
■
Yearly fecal occult blood test (FOBT) or fecal immunochemical test (FIT)
■
Flexible sigmoidoscopy every five years
■
Double-contrast barium enema every five years
■
Colonoscopy every 10 years
If you have any of these risk factors, talk to your doctor about starting
colorectal cancer screenings earlier (around age 40):
■
Personal history of colorectal cancer or polyps
■
Strong family history of colorectal cancer or polyps
■
Personal history of chronic inflammatory bowel disease
■
Family history of a genetic colorectal cancer syndrome
For more information about colorectal cancer and its screening tests, visit the
American Cancer Society website at www.cancer.org* or Aetna InteliHealth at
www.intelihealth.com. Click on Cancer in the Diseases and Conditions menu.
8
Climb the new food guide pyramid
Research shows that eating
the right foods is the key to
preventing disease and health
problems. In 2005, the U.S.
Department of Agriculture
(USDA) updated the Food Guide
Pyramid by creating new rules.
The new rules include healthy
eating and exercise. The new
pyramid, called MyPyramid, was
designed to fit each person’s
needs and tastes. To create your
own MyPyramid Plan, visit
www.mypyramid.gov.*
Fats – should be limited. Get less
than 10 percent of your calories from
saturated fatty acids and less than 300
mg/day of cholesterol. Eat as little
trans fatty acid as possible. Keep
total fat intake between 20 to 35
percent of calories, with most fats
coming from polyunsaturated and
monounsaturated fatty acids, such as
fish, nuts, and vegetable oils. When
choosing and cooking meat, poultry,
dry beans, and milk or milk products,
make choices that are lean, low-fat,
or fat-free.
The new food plans use age,
sex and activity level to help you
create a healthy way to eat.
The plans incorporate foods
from the five food groups –
grains, vegetables, fruits, milk,
meats and beans – as well as oils.
Grains – include foods made from
wheat, rice, oats, cornmeal, barley or
another cereal grain. Foods like bread,
pasta, oatmeal and breakfast cereals
are grain products. There are two
types of grains – whole grains and
refined grains. Whole grains (such as
whole-wheat flour, oatmeal and
brown rice) should make up at least
half of the grains you eat.
Vegetables – provide nutrients
that are important for your health.
They have important forms of
fiber, potassium, folate (folic acid)
and vitamins A, E and C. To get
the health benefits of vegetables,
you can eat them raw or cooked;
frozen, fresh, canned or dehydrated;
whole, cut-up or mashed.
Fruits – are low in fat, sodium and
calories, and they add potassium,
fiber, folate (folic acid) and vitamin C
to your diet. Eat fruits high in
potassium such as bananas, prunes
and prune juice, dried peaches
and apricots, cantaloupe, honeydew
melon and orange juice.
Milk – includes all fluid milk products
and many foods made from milk,
like yogurt, cheese, pudding and ice
cream. Cream cheese, cream and
butter are not included because they
keep little or none of the calcium
from milk. Pay attention to the fat
content of different types of milk
(skim, one percent, two percent,
whole) and make choices that
are low fat or fat-free.
9
Meats and beans – include foods
made from meat, poultry, fish, dry
beans or peas, eggs, nuts and seeds.
The best choices in this group are
lean or low fat. Picking foods from
this group that are high in saturated
fat and cholesterol (such as fatty
cuts of beef, pork and lamb; regular
ground beef; regular sausages, hot
dogs and bacon; lunch meats like
regular bologna and salami; and
duck) are not good choices.
Fish – (such as salmon, trout, and
herring) are high in a type of
polyunsaturated fatty acid (PUFA)
called “omega-3 fatty acids.” Eating
fish high in omega-3 fatty acids can
reduce the risk of heart disease.
Oils – are fats that turn to liquid at
room temperature, like vegetable and
olive oils. It’s important to include
oils in your diet because they are the
major source of polyunsaturated
(PUFA) and monounsaturated (MUFA)
fats. They contain essential fatty acids
necessary for health. Nuts, olives,
some fish and avocados are naturally
high in oils. Mayonnaise, certain
salad dressings and soft margarine
are mainly oil. Always check the
Nutrition Facts label to make sure
foods contain no trans fats.
10
Water – is an important part of your
daily diet. Follow these tips to get the
amount of water you need every day
(six to eight glasses):
■
■
■
■
Drink water even if you don’t
feel thirsty.
Drink one or two glasses of water
30 minutes to one hour before
exercising. Drink another half glass
10 minutes before your workout.
Finally, drink at least one glass
of water after you finish exercising.
Always talk to your doctor before
starting an exercise program.
Drink more water if your diet is
high in fiber, protein or salt.
Fruits, vegetables and soups are
at least 80 percent water, and
count toward your daily amount.
Milk, diet sodas, unsweetened
carbonated waters, most herbal
teas, caffeine-free teas and decaf
coffee can replace pure water. The
same is not true of fruit juices and
sugar-sweetened drinks. These
other beverages still count as fluid
sources, but their sugar content can
slow down your body’s ability to
absorb water. Don’t count coffee
as a replacement.
Healthy tips for eating out
Stay fit for life
Talk to your doctor
More and more restaurants are
adding healthy food choices to
their menus. You can follow some
of these tips when eating out:
To make your overall health better,
learn to combine a healthy diet with
exercise. You should try to do at least
30 minutes of medium-force activity
per day. There are many fun-filled
activities you can do, including:
Talking to your doctor will
help you take greater control
of your health and wellness.
As you get older, be sure to
tell your doctor about any
changes you notice. This
includes coughs that will not
go away, new bumps or lumps
or changes in bowel habits.
■
■
■
■
■
Translate the menu – Look for
broiled, grilled, poached, steamed,
roasted or baked foods. Avoid foods
described as fried, crisp, sauteed,
creamy, creamed, au gratin,
escalloped or breaded.
Half it with a friend – You won’t
overeat if you split your appetizer
and dessert.
Portion control – Ask to have
your “doggy bag” made in advance.
You’ll only get a half order at the
table. Or try ordering a half order or
children’s portion as a meal.
Eat your food in order – Start by
eating the lowest calorie foods on
your plate first. You’ll fill up and
reduce calories.
■
Hiking
■
Gardening
■
Dancing
■
Golf
■
Bicycling
■
Swimming
■
Walking the family pet
Physical activity can also help you feel
better about yourself and reduce
any sad feelings that you might have.
Talk to your doctor before starting
an exercise program.
Balance your meal – If you really
want a high-fat or high-calorie dish,
balance it with healthy choices for
the rest of the meal.
11
Additional resources
Food Guide Pyramid*
www.mypyramid.gov
2005 Dietary Guidelines
for Americans*
www.health.gov.
Click on Dietary Guidelines
for Americans 2005.
Coping With Depression
The Aetna Reawakening Center
www.reawake.com
Health Screening
Information for Men
www.intelihealth.com
Click on Men’s Health and then
Screenings and Doctor Visits.
General Men’s Health
www.intelihealth.com
Click on Men’s Health.
Exercise and Fitness,
Weight Management, Nutrition
www.aetna.com
Click on Members: Public
Information, Health and Wellness
and then Living Well.
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13
U.S. Centers for Disease Control and Prevention. Family History is Important for Your Health.
Available at www.cdc.gov/genomics/public/files/print/FamHistFactSheet.pdf.
Accessed January 17, 2006.
American Diabetes Association. National Diabetes Fact Sheet. Available at www.diabetes.org/
diabetes-statistics.jsp. Accessed December 29, 2005.
American Heart Association. Risk Factors and Coronary Heart Disease. Available at
www.americanheart.org/presenter.jtml?identifier=4726. Accessed December 29, 2005.
Prostate Cancer Foundation. Detection and Screening. Available at
www.prostatecancerfoundation.org/site/c.itIWK2OSG/b.47285/k.CCF1/
Detection__Screening.ht. Accessed April 17, 2006.
National Diabetes Information Clearinghouse. National Diabetes Statistics. Available at
www.diabetes.niddk.nih.gov/dm/pubs/statistics/index.htm#10. Accessed April 6, 2006.
American Heart Association. Risk Factors and Coronary Heart Disease. Available at
www.americanheart.org/presenter.jhtml?identifier=4726. Accessed April 6, 2006.
Aetna InteliHealth. High cholesterol. Available at www.intelihealth.com/IH/ihtIH/
WSIHW000/8775/24049/201972.html?d=dmtHealthAZ. Accessed January 6, 2006.
Centers for Disease Control and Prevention. Overweight and Obesity. Available at
www.cdc.gov/nccdphp/dnpa/obesity/. Accessed January 17, 2006.
National Heart, Lung and Blood Institute. Learn About BMI and Healthy Weight. Available at
www.nhlbi.nih.gov/health/public/heart/obesity/wecan/learn-it/bmi-chart.htm.
Accessed March 28, 2006.
National Heart, Lung and Blood Institute. Limit Alcohol Intake. Available at
www.nhlbi.nih.gov/hbp/prevent/l_alcohol/l_alcohol.htm. Accessed May 12, 2006.
American College of Preventive Medicine – Screening for Skin Cancer Policy Statement.
Available at www.acpm.org/skincanc.htm. Accessed May 11, 2006.
Prostate Cancer Foundation. About Prostate Cancer. Available at
www.prostatecancerfoundation.org/site/c.itIWK2OSG/b.70617/k.8235/
Prostate_Cancer_Overview.htm. Accessed April 17, 2006.
American Cancer Society. What Are The Key Statistics For Colorectal Cancer? Available at
www.cancer.org/docroot/CRI/content/CRI_2_4_1X_What_are_the_key_statistics_for_
colon_and_rectum_cancer.asp?sitearea. Accessed July 17, 2006.
13
* Aetna is not affiliated with the American Cancer Society, the U.S. Department of Agriculture or the
2005 Dietary Guidelines for Americans. Reference herein to these websites does not constitute and
shall not be construed to constitute endorsement of such entity/material by Aetna. Aetna does not
control the content of www.cancer.org, www.mypyramid.gov or www.health.gov and cannot
guarantee the accuracy or timeliness thereof.
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