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Man Up on Men’s Health
June celebrates increased opportunities for outdoor food fun as well as Men’s Health Month. The
most significant problem men face is not so much a specific disease but that the diseases they
experience are often a consequence of a lack of healthcare monitoring earlier in their life. Most of
men’s top health problems are preventable and treatable.
Common Lifestyle Themes
Superman? Sometimes men possess an “Invincibility Complex” – an attitude or mindset that they
are invulnerable and not susceptible to health issues. Men tend to avoid talking about health
problems and are less likely to consult health care professionals when needed. Men often care for
their families and their work but neglect to take care of themselves, especially in the area of receiving
regular medical care and screenings. And, while regular exercise, good nutrition and a balanced
lifestyle can prevent many health problems, they cannot take the place of quality medical care. Health
awareness and prevention have the ability to detect problems early and provide treatable solutions.
“Man Up” Moves:
 Embrace that self-care includes regular annual physicals and blood work
 Keep records
 Know your family history
Drink to That?
The Centers for Disease Control & Prevention find that men experience greater rates of alcoholrelated deaths and hospitalizations than women do. Binge drinking and increased confrontation are
potential factors. Alcohol consumption increases risk of cancer of the mouth, throat, esophagus, liver
and colon. Alcohol also interferes with testicular function & hormone production.
“Man Up” Moves:
 Don’t rely upon alcohol for stress relief
 Have a moderate relationship with alcohol – resist the urge to splurge
 Avoid alcohol or limit to 2 drinks per day (One drink=12 ounce beer, 1 ounce hard
liquor or 4 ounces wine)
Physical Changes
Heart Health. The American Heart Association says one third of all men have some form of heart
disease. Men have twice as many fatal incidents as women. Heart disease manifests itself
approximately 10 years earlier in men than women. Black men experience greater mortality than
white men. Stroke and high blood pressure are common health issues.
“Man Up” Moves:
 Embrace a heart healthy Mediterranean diet
 Minimize saturated fats; eliminate trans fats; increase Omega-3 fats
 Increase fiber to 30-38 grams per day
 Control stress
 Avoid smoking
 Exercise regularly
 Control weight
Depression. The National Institute of Mental Health estimates that at least 6 million men suffer from
depressive disorders. Depression may manifest as anger, aggression, work burnout, risk-taking
behavior, midlife crisis, alcohol or substance abuse. Unfortunately, men are less likely to seek help
and are more prone to suicide.
“Man Up” Moves:
 Exercise regularly
 Limit alcohol
 Set realistic goals
 Embrace supportive relationships
 Share depression with healthcare professionals and seek help
Respiratory Conditions. Lung cancer is the leading cancer killer in men. Smoking remains the
leading cause.
“Man Up” Moves:
 Quit smoking
 Decrease exposure to second-hand smoke
 Eliminate exposure to asbestos and radon
 Minimize air pollution
 National Cancer Institute Smoking Quitline: 877.447.QUIT
Prostate Cancer. Prostate cancer is the most common type of cancer found in men and the second
leading type of cancer death in men. It grows very slowly and is often asymptomatic until it reaches
advanced stages. Less than 1% of cases occur in men under 50 years old. Treatment rates are very
successful if detected early. Preventive routine screening includes a physical exam and a Prostate
Specific Antigen (PSA) blood test.
“Man Up” Moves:
 Avoid fatty red meats
 Limit dairy consumption
 Eat a low-fat diet high in fruits and vegetables
 Consume lycopene found in tomatoes, watermelon and pink grapefruit; the American
Institute for Cancer Research suggests lycopene may prevent 11% of prostate cancer
cases.
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Exercise regularly
Maintain regular medical care with screenings
Skin Cancer. The Skin Cancer Foundation finds that men over 50 years of age are at the highest risk
for developing skin cancer which is twice the rate of women. The increased rate is attributed to sun
exposure and fewer medical visits for preventive screening.
“Man Up” Moves:
 Limit direct sun exposure
 Use sunscreen
 Maintain regular medical care and screenings
Summary
As you can see, the “Man Up” Moves tend to repeat the importance of plant-based foods, exercise
and having regular medical care and screenings. Given that some of the most common health issues
men face are asymptomatic, don’t wait for symptoms before you go to the doctor. The early bird
catches the healthy worm on disease prevention. Real men seek real healthcare.
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