Men's health: 5 things all men should know and do

While life expectancy for Australian men is among the highest in the world,¹ many of the risk factors for chronic diseases remain.

Staying healthy relies partly on making good lifestyle choices and being vigilant about seeing your doctor for health checks regularly or when something is out of the ordinary. Some male-specific issues such as prostate or testicular cancer are highly treatable if detected early. 

Simple changes in lifestyle can help improve overall life quality and help Aussie blokes live healthier, longer lives.

Here are 5 things all men should know.

While it may be old news to say that smoking and drinking are bad for your health, the fact remains that you’re never too old to start reversing the damage and improve your health.

Tobacco and alcohol use is linked to higher risk of stroke, heart disease and cancers.² However, within days of quitting, your body starts to repair. So, the sooner, the better.

Quitting smoking or improving your relationship with alcohol can be tough, but there is support available. Go online to search for national and government resources or speak to your GP about ways they can help.

Coronary heart disease is the single leading cause of death for Australian men, and the most common cause of heart attacks.³ So heart health is not something you should be ignoring.

Your risk of developing heart disease is increased by several factors, some of which you can change, while others aren’t in your control (such as your age and family history).

Simple ways to support good heart health include:

• quitting smoking
• maintaining a healthy weight through a balanced diet
• exercising regularly
• controlling your blood pressure and cholesterol levels
• managing stress
• drinking no more than the recommended amount of alcohol.

Another easy way to stay on top of your heart health is to ask your GP for a Heart Health Check. Under Medicare, you’re eligible for this if you’re:

• 45 years or older and have not had a heart attack or stroke
• 35 years or older with a history of diabetes and have not had a heart attack or stroke
• 30 years or older if you’re of Aboriginal and Torres Strait Islander descent and have not had a heart attack or stroke.³

This health check can help you understand your risk factors for heart disease and estimate how likely you are to have a heart attack or stroke in the next 5 years.

A healthy diet can help maintain weight and control things like blood pressure and cholesterol, which are both linked to conditions such as heart disease and stroke.

Healthy eating involves having a wide variety of foods as part of a balanced diet. And, while you should limit your intake of salt, sugar and saturated and trans fats (found more often in fried and processed foods), having the occasional pie at the footy isn’t the end of the world.

Before starting any diet, it’s best to seek advice from your GP, an accredited practising dietitian or other healthcare professional.

The ‘80/20’ rule for healthy eating encourages people to eat a healthy, balanced diet 80% of the time, while limiting the slightly more indulgent stuff to 20% of the time.⁴ A balanced diet includes foods rich in lean protein (like grilled fish or chicken, or alternatives) plus wholegrains, fruit, vegetables and dairy.

Staying active is another one of the golden rules of general good health. But that doesn’t have to mean spending every spare minute in the gym.

Activities such as brisk walking, swimming and cycling improve your overall fitness and a minimum of just 30 minutes a day is recommended to maintain a good level of health.

Incidental exercise counts too, so swapping the lift for the stairs and parking a few extra streets away from the shops all adds up.

If you don’t know where to start, ask your doctor for advice or look online for casual sports teams or clubs close by. Remember, the best form of exercise is one that you enjoy, because you’re more likely to stick to it.

Taking steps to reduce the stress in your life and changing the way you respond to it can improve your mental and physical wellbeing.⁵

Consider relaxation techniques like meditation and yoga, and set time aside to relax or do things you enjoy.

Staying connected to people you care about can also help reduce stress, as can time spent outside and away from your phone and devices.

If you’re concerned about your stress levels and how it’s impacting your health, speak to your doctor.

If you’d like to get a better idea of how healthy you are, make an appointment with your GP and ask for a health check. You could also go in armed with some questions, such as:

• What can I do to achieve and maintain good levels of blood pressure, cholesterol and blood sugar?
• What changes should I make to my diet, physical activity and lifestyle to ensure the best health?
• What is the best way to quit smoking and reduce my alcohol consumption?
• How do I assess my family history and risk of conditions like prostate, bowel or testicular cancer?

Seeing a doctor about a health issue can feel awkward, but it could also save your life.

MensLine is a counselling service for men. You can get 24/7 support online and on the phone at 1300 78 99 78.

For recommendations on exercise and physical activity, check out the Australian Government’s guidelines.

To find out recommended alcohol limits, check out the Australian Government’s Alcohol Guidelines.