Men's Health: Taking Charge of Your Well-being

From concerns like prostate health and testicular cancer to navigating hair loss and boosting overall fitness, men face a unique set of health challenges, particularly as the years advance. Yet, when health issues arise, men are often less likely than women to seek the professional support they need.

Whether you're feeling down, struggling to stay active, or noticing symptoms that could signal something more serious, ignoring it is never the answer.

Let's delve into some key areas of men's health and what you can do to stay proactive:

1) The Ageing Game: Thriving Through the Years

As we age, looking after our physical and mental well-being becomes increasingly vital. Changing hormone levels and a naturally less robust immune system can make us more susceptible to certain health conditions.

You might also notice subtle shifts: a dip in energy levels, a fleeting memory, or a longer recovery time after illness or injury.

These changes are a universal part of life, making a healthy lifestyle and self-care non-negotiable. Consider these cornerstones:

• Sleep: Think of sleep as your body and mind's nightly reset button. Aim for a consistent seven to nine hours to recharge, repair, and relax. - (Fall asleep faster and sleep better - Every Mind Matters - NHS) 

• Healthy Habits: Now's the time to double down on good choices. Limit alcohol, ditch the cigarettes, and load your plate with a rainbow of fruits and vegetables. - (Better Health - NHS) 

• Hydration: Water is your internal superhero! Aim for 6-8 glasses daily to support your immune system, energy levels, digestion, weight management, organ function, and even your skin. - (Water, drinks and hydration - NHS) 

• Exercise: Staying active is a lifelong win. As you age, consider gentler yet effective options like swimming, which boosts mobility and flexibility without stressing your joints. - (Get active - Better Health - NHS) 

• Mind Health: Keep your brain sharp with puzzles and memory exercises. Incorporate mindfulness to dial down stress and better understand your emotions. - (Mental wellbeing tips - Every Mind Matters - NHS) 

Proactive Health Checks:

• From 40: Chat with your GP about cholesterol and blood pressure checks.

• From 45: If you have risk factors, discuss diabetes screening.

• From 50: Bowel cancer screening is recommended. Also, have an open conversation with your GP about prostate cancer screening, even though a national program isn't currently in place.

Want to know more? Explore the BBC article, What happens in my body as I age? - (What happens in my body as I age? - BBC Science Focus Magazine )

2) Obesity and Weight Gain: Finding Your Healthy Balance

Weight management is a prevalent health concern for men. In the UK, a significant 67% of men are classified as overweight or obese.

Obesity, defined as having excess body fat, isn't just about the numbers on the scale. It elevates the risk of serious conditions like diabetes, arthritis, various cancers, and heart disease – the leading cause of death for men in the UK.

A practical starting point is understanding your Body Mass Index (BMI). While not a diagnostic tool, it offers a useful indication of whether you're in a healthy weight range.

You can easily calculate your BMI using the NHS - (Calculate your body mass index (BMI) - NHS). Then, use this guide to interpret your score:

• 18.5 to 24.9: Healthy weight

• 25 to 29.9: Overweight

• 30 to 39.9: Obese

• 40 or above: Severely obese

The most effective way to tackle weight gain or obesity involves embracing lifestyle changes. This means being mindful of your calorie intake and prioritising regular physical activity. If you're dealing with obesity or severe obesity, it's crucial to lose weight safely, which may involve seeking guidance from your doctor.

Simple Steps to Start:

• Nourish Your Body: Focus on whole grains (like brown rice and quinoa), lean proteins (such as chicken and fish), and healthy fats (think avocados and nuts). Aim for at least five daily servings of colourful fruits and vegetables (berries, leafy greens, and carrots are great examples).

• Move Your Body: Strive for at least 150 minutes of moderate aerobic activity each week – brisk walking or cycling are excellent choices. Incorporate strength training exercises (like weightlifting or using resistance bands) at least twice a week.

Looking for more tips? Check out the NHS information on Obesity and weight gain (Obesity - NHS ) (Tips to help you lose weight - NHS)

3) Coronary Heart Disease: Protecting Your Powerhouse

Coronary heart disease (CHD) is a major player in heart attacks and, according to the latest 2023 statistics, remains a leading cause of death for both men and women globally.

CHD develops when the heart's blood supply is hampered by fatty deposits that build up in the coronary arteries. Key symptoms to be aware of include:

• Angina (chest pain or discomfort)

• Shortness of breath

• Feeling faint or nauseous

It's important to remember that symptoms can vary, and some individuals may not experience any at all. Several risk factors can increase your chances of developing CHD, including obesity, smoking, high cholesterol, high blood pressure, and diabetes. If your doctor identifies potential risks, they may conduct assessments and tests to reach a diagnosis.

Often, the first line of defence against CHD, or in managing it, involves adopting healthier lifestyle habits:

• Regular exercise

• A heart-healthy diet

• Moderating alcohol intake

• Quitting smoking (if you smoke)

Other treatments can include medication, angioplasty (a procedure to open narrowed arteries, often with a stent), and surgery.

Want to learn more? NHS information on coronary heart disease (Coronary heart disease - NHS) (Coronary heart disease - Prevention - NHS) provides in-depth information on its causes and the lifestyle changes that can help prevent it.

4) Testicular Cancer: Know Your Body, Stay Aware

While classified as rare, testicular cancer is the most common cancer among men in their early 30s. Annually, around 2,400 men in the UK receive this diagnosis. Regular self-examination is therefore crucial. Be vigilant for these symptoms:

• A hard lump on the testicle

• Swelling of the testicle

• An ache, pain, or a feeling of ‘heaviness’ in the area

• One testicle is becoming enlarged (it's normal for one to be slightly larger than the other)

It's natural to feel concerned when dealing with such a sensitive area, and many things can cause lumps, aches, and pains. A lump might simply be a cyst or a damaged blood vessel, so try not to panic if you notice something unusual.

However, it's vital to get it checked by a doctor.

The Power of Self-Examination:

Macmillan advises that "from puberty onwards, it is important to check your testicles regularly." Getting familiar with what feels normal for you will make it easier to identify any changes. (Testicular cancer | Macmillan Cancer Support) 

How to Perform a Self-Exam:

Gently roll each testicle between your thumb and fingers, feeling for any lumps or changes in size. The best time to do this is during or after a warm shower when the scrotum is relaxed. (How to check for testicular cancer | Macmillan Cancer Support)

Diagnosis and Treatment:

Any lump, pain, or swelling warrants a visit to your doctor. They will conduct tests to determine the cause and create a tailored treatment plan if needed.

The primary treatment approaches include surgery, radiotherapy, and chemotherapy. With early detection, the chances of successful treatment are very high, so don't delay seeking medical attention if you have any concerns.

Need more information? Read Cancer Research UK on Testicular cancer – the symptoms and treatment (Testicular cancer | Cancer Research UK) for expert insights and detailed information on symptoms, diagnosis, and treatment.

5) Prostate Health: Understanding a Vital Gland

The prostate is a small, walnut-sized gland located beneath the bladder and in front of the rectum. It plays a key role in producing the fluid that mixes with sperm to form semen. As men age, the prostate naturally tends to enlarge, a condition known as benign prostate enlargement, which is very common in men over 50.

While an enlarged prostate can sometimes affect urination, not all men experience issues. If symptoms become bothersome, treatment is available. Importantly, an enlarged prostate is not cancer and does not increase your risk of developing it. However, these symptoms should prompt a visit to your doctor:

• Frequent urination at night (nocturia)

• A weak urinary stream

• Pain in the lower back, hips, or pelvis that doesn't go away

Want to know more? Explore the Bupa for more information on Prostate health. (Tips for prostate health)

6) Prostate Cancer: Awareness and Early Detection

According to Prostate Cancer UK, one in eight men will be diagnosed with prostate cancer in their lifetime. (Prostate Cancer UK | Prostate Cancer UK). Prostate cancer often develops slowly and may not present noticeable symptoms, especially in its early stages.

When symptoms do occur, they tend to be subtle and can include:

• Needing to urinate urgently

• Difficulty urinating (flow starts and stops, or straining to urinate)

• Frequent urination (especially at night) or feeling like you can't fully empty your bladder

• Pain when urinating, or blood in the urine or semen (these are less common)

• Unexplained weight loss

• Lower back pain or bone pain

Many benign conditions can cause these symptoms, but it's always wise to consult your GP if you have any concerns, particularly if you are over 50, as the risk of prostate cancer increases with age.

7) Mental Health: Prioritising Your Inner Well-being

Too often, men keep their struggles silent and avoid seeking help. Statistics show that men are less likely to access psychological therapies than women, accounting for only 36% of referrals to NHS talking therapies. (NHS talking therapies for anxiety and depression - NHS)

Societal expectations and outdated notions of masculinity can make it challenging for men to open up or even acknowledge the need for support. However, neglecting mental health can have serious consequences. Tragically, the suicide rate for males in England and Wales reached its highest point since 1999 in 2023.<sup>8</sup>

Take a moment to reflect: Read Mind on Why men need to talk. (Jordan on 'Why men need to talk' | Your stories | Mind - Mind )

Just like our physical health, our mental health requires attention and care. Many factors can impact our mental well-being, including:

• Work stress and burnout

• Relationship difficulties

• Social isolation

• Substance use (drugs and alcohol)

• Physical health problems

• Financial worries

These challenges can affect anyone, and everyone experiences difficult times. Prioritising our mental health is essential for building resilience and preventing temporary setbacks from becoming long-term issues.

Fortunately, numerous strategies can support your well-being, from exercise and meditation to seeking professional help. Our Mental health hub - (STC Student Hub) offers many helpful articles.

8) Fertility: Planning for the Future

Fertility is often something we don't actively think about until we're ready to start a family. However, around one in seven couples face difficulties conceiving, (Male Infertility Advice, Help & Support | Fertility Family UK)  and a low sperm count can be a contributing factor for men of any age.

While genetic and hormonal conditions can play a role, lifestyle choices can also significantly impact sperm health. Common factors linked to low sperm count include:

• Being overweight or obese

• Using recreational drugs

• Smoking

• Excessive alcohol consumption

• Certain medications

• Sexually transmitted infections

By making positive lifestyle changes – quitting smoking and other toxins, moderating alcohol, and exercising regularly – you can improve your chances of maintaining a healthy sperm count, whether it's a current concern or something you're thinking about for the future.

If you and your partner have been trying to conceive for over a year without success, it's advisable to consult your GP. They can conduct tests and offer guidance on the next steps and available options.

9) Hair Loss: Understanding the Changes

Hair loss is an extremely common experience for men. It often begins between the ages of 20 and 25, and its prevalence and severity tend to increase with age. Generally, around 30% of white men are affected by age 30, 50% by age 50, and a significant 80% by age 70. 

This can manifest in various ways, from classic male pattern baldness to a receding hairline or overall thinning. The experience is unique for each individual, and several factors can contribute to it:

• Genetics: Heredity is a major factor, with androgenetic alopecia being a common inherited condition.

• Diet and Nutrition: Deficiencies in certain nutrients, such as iron and vitamin D, can impact hair health.

• Smoking: Smoking can negatively affect hormones and damage hair follicles, contributing to hair loss.

• Stress: Stress hormones can have various effects on the body, including hair loss.

• Supplements: Anabolic steroids or testosterone replacement therapy can sometimes mimic the causes of androgenetic alopecia.

Hair loss is a natural part of ageing for many men, and there's no shame in it. However, if you're seeking more information and suggestions on managing the causes of hair loss, read the NHS website on hair loss - (Hair loss - NHS), which can provide further guidance.