November has another nomenclature. It’s Movember, which is a combination of the words “moustache” and “November.” Movember (also known as Men’s Health Awareness Month) is an annual, global month-long campaign to raise awareness and funds for men’s health issues, namely prostate and testicular cancer, and mental health. Promoters encourage men to get health screenings, discuss their health openly, and seek support by being proactive about their physical and mental well-being.
To make it fun, men are encouraged to grow a mustache during November. The first rule is to start clean-shaven and then use the facial hair as a conversation piece to raise awareness and boost health proactivity.
If your physical or mental health, social connections and everyday practical living can use a recharge, take some time to consider the Movember suggestions in this newsletter. Your friends and family will thank you, and most importantly, you’ll feel renewed and have a better outlook on life.
Most importantly, always keep moving! Your mind and body will thank you. Happy Movember!
6 Ways Men Can Really Improve their Overall Health
Sadly, on average, men die 4.9 years earlier than women and for reasons that can often be supported in advance. Here are 6 ways you can concretely support your overall health and well-being . . . and possibly live longer.
1. Know Your Numbers and Get a PSA Test
Know your numbers and get a PSA test (Prostate-specific antigen) to screen for prostate cancer, an enlarged prostate, or inflammation of the prostate. African American men and men with a family history of prostate cancer are at higher risk. But everyone can reduce their risk by eating a Mediterranean diet that includes fresh fruits and vegetables, whole grains, legumes, healthy fats (olive oil, nuts, seeds and fatty fish) and reducing amounts of dairy and red meant; spending time in the sun and/or taking a vitamin D3 supplement, getting screened, and taking care of your gut microbiome.1 Beta-sitosterol and Saw palmetto support prostate health, and probiotics help maintain a healthy balance of the good bacteria in the gut.
2. Sleep Well
You’ve experienced what happens when you don’t sleep well. You may feel irritable, forgetful, depressed, and are more apt to mess up at work, or even forget to pick your kids up from school. Poor sleep also affects men’s overall health by increasing risk of heart disease, stroke, diabetes, fertility and testosterone levels. And sleep apnea can lead to cognitive issues. Bad habits including nicotine, alcohol, staying up too late, and keeping an irregular sleep schedule can result in poor sleep; but so can medical conditions, especially pain.2,3 If you have trouble falling or staying asleep, please consult with a health care practitioner to discuss strategies that can help.
3. Move!
Exercise is crucial to good health and reducing stress. It also improves sleep quality by reducing daytime fatigue. Exercise supports cardiovascular health, helps with erectile dysfunction (ED), boosts testosterone, increases energy levels, and improves mood.4 Consistency is important, though. According to the CDC’s current Physical Activity Guidelines for Americans, adults need 150 minutes of moderate-intensity exercise or 75-150 minutes of vigorous-intensity exercise each week, plus strengthening activities twice a week. You could also break your activity into smaller intervals of time such as 30 minutes five days a week.
4. Support Your Mood and Mental Health
Numerous scholars have stated that there is a silent crisis in men’s mental health. Men and boys are more reluctant to talk about emotional hurt and less likely to see a health-care provider. They are often less inclined to discuss health issues with their family, friends or colleagues, and generally don’t seek medical help until things turn critical. Compared with those with known mental health conditions, those without a prior history of any mental health diagnosis were more likely to be male (83.6% vs. 68.8% female) and belong to a racial/ethnic minority. Statistics from the CDC (2018) show that males are up to seven times more likely than females to commit suicide and male suicides are more likely to be more violent to both the suicide victim and others. Most stunningly, suicide is the 6th leading cause of death for males and the 14th leading cause for females in the United States.5,6
If you feel depressed, socially isolated, or mentally unstable, please talk to someone. You’re not alone. Reach out. And if you notice a friend or colleague is having mental/emotional challenges, lend an ear and offer support. The National Mental Health Crisis Line is 988. You can call, text, or chat online for free, confidential support 24/7. The service is for anyone experiencing a mental health, substance use, or suicidal crisis.
5. Spend Time With People You Enjoy
Join a pick-up game, play pickle ball, go on a camping trip, zoom with friends and family far and wide, volunteer, organize a neighborhood progression dinner. Find a meet-up online with people who have common interests. But most importantly, avoid loneliness.
6. Keep Up with Your Annual Doctor Wellness Visits and Tests
It’s highly advisable that men regularly check their prostate and testicular health, and follow guidelines for colon care, which may include getting a colonoscopy.
Start today to focus on improving your health so you can enjoy
the holiday season with even more cheer!
