| Ten Tips for Improving Men's Health
Tri-City Voice, June 17, 2009
A question for all the men out there:
When was the last time you visited your
doctor for a check-up?
If it has been a long time, or if you
can’t even remember your last check-up,
you’re not alone. According to the Men’s
Health Network, men are half as likely
to visit a doctor for a check-up as
women are, and there are more than 7
million American men who haven’t seen a
doctor in over 10 years.
To increase the awareness of
preventable health problems and
encourage early detection and treatment
of disease among men, Men’s Health Week
is celebrated each year during the week
leading up to and including Father’s
Day.
"Men often don’t take very good care
of themselves," says Dr. Than Luu, a
family medicine specialist at Washington
Hospital. "As a result, men generally
die at a younger age than women. Many of
these premature deaths could be
prevented by taking some simple steps to
protect your health."
#1 – Follow a Healthy Diet
"Your mom was right – it’s
important to eat healthy meals that
include plenty of fruits, vegetables and
whole grains," Dr. Luu says. "You also
should avoid saturated fats and limit
your cholesterol intake. I encourage my
patients to get more fiber in their
diet. Fiber from fruits, vegetables and
whole grains like oatmeal can lower your
blood sugar and cholesterol and reduce
your risk of colon cancer. The more
fiber, the better."
For help in developing your own
healthy eating plan, visit the U.S.
Department of Agriculture’s food pyramid
guide at:
www.mypyramid.gov.
#2 – Watch Your Weight
An estimated 60 percent of
American men are overweight or obese,
but fad diets and "miracle" diet pills
are not the answer.
"The only really effective way to
lose weight and then maintain a healthy
weight is to burn more calories than you
eat," Dr. Luu explains. "One of the
easiest ways to slim down is to watch
your food portion sizes. It also helps
to eat slowly so that your body can
signal when you’ve had enough, and to
stop when you’re full. Don’t have
‘seconds’ unless you’re really hungry."
#3 – Take Time to Exercise
Exercise not only helps you
maintain a healthy weight, it also can
lower your risk factors for heart
disease, stroke, diabetes and other
medical problems. Equally important,
exercise can help lower your stress
levels and improve your sense of
well-being.
"The American Medical Association
recommends at least 30 minutes of active
exercise three times a week," Dr. Luu
notes. "Before you start a new exercise
program, consult your doctor for
guidance. If you haven’t been very
active, start out slowly and gradually
increase the amount of exercise time."
#4 – Choose Exercise that You
Enjoy
You don’t have to go out
jogging every day – which actually can
cause impact injuries if you’re not fit.
"Even fast walking can get your heart
rate going," he says. "For many people,
pool exercise, including swimming or
doing other exercises, is the best
option because it offers high resistance
and low impact. The trick is to find a
form of exercise you enjoy – even if
it’s working in the garden or playing
with the kids – and make time for it on
a regular basis. It might help you stick
with your commitment to exercise if you
join an exercise group or find a workout
partner."
#5 – Get Plenty of Rest
"Your body needs to restore
itself through sleep," Dr. Luu says.
"Lack of sleep can increase your blood
pressure and contribute to a number of
other health problems. The quality of
sleep is as important as the amount of
sleep. If your spouse or partner
complains about your snoring and you
still feel tired when you wake in the
morning, you should consult your doctor
to see if you may have sleep apnea – a
disorder that is characterized by
numerous brief interruptions of
breathing while you are asleep."
#6 – Pay Attention to Your
Mental Health
"There’s no doubt that we
live in a stressful environment,
particularly in the midst of the current
economic crises, " Dr. Luu observes. "A
little bit of stress can be good for
you, helping you focus your attention
and enabling your body to respond
quickly to dangerous situations. Too
much stress over long periods of time,
though, can affect your immune system
and increase your risk of developing a
variety of physical problems as well as
mental issues such as depression and
mood swings.
"Even tough guys need to stop and
smell the flowers sometimes," he adds.
"When you’re feeling stressed, pay more
attention to your family and friends and
spend time in activities you enjoy to
let off steam."
#7 – Avoid Excessive Use of
Alcohol
Several research studies have
shown that "moderate" consumption of
alcoholic beverages – particularly red
wine – may have some health benefits,
including improving the function of the
body’s cardiovascular system. Excessive
consumption, on the other hand, can have
disastrous effects.
"The term ‘moderate’ means no more
than one or two drinks per day," Dr. Luu
explains. "Excessive use of alcohol can
lead to complications with blood sugar
levels in men with diabetes. The ‘empty
calories’ in alcohol also can contribute
to weight gain. Of even greater concern
is the effect alcohol can have on your
liver, causing chronic liver disease.
Men with Hepatitis B or Hepatitis C must
be particularly careful."
#8 – Don’t Smoke
"Smoking is one of the worst
things you can do to your body," he
emphasizes. "Smoking can affect every
part of your body – the heart, lungs,
vascular system, prostate gland, bladder
and brain. If you have tried to quit and
failed, don’t give up. Join a support
group or ask your doctor about
medications and nicotine stop-smoking
aids."
#9 – Schedule Regular
Physical Exams
The time to see your doctor is
before you develop a serious physical
condition so that you can avoid being
taken off to the emergency room in an
ambulance.
"General recommendations for when to
have a physical exam are every three
years for men aged 20 to 39, every two
years for 40- to 49-year olds, and every
year for men over age 50," Dr. Luu says.
"A thorough physical exam should include
a variety of tests evaluating everything
from your blood pressure and cholesterol
levels to your blood sugar levels and
kidney function. Men over age 50 also
should have colon screenings and
prostate screenings. African American
men and men with a family history of
prostate cancer may wish to begin
screenings at age 40 or earlier."
For recommendations on preventive
screenings, visit the Web site for the
U.S. Agency for Healthcare Research and
Quality at:
www.preventiveservices.ahrq.gov
#10 – Manage Chronic
Conditions
If you have a serious health
problem such as heart disease or
diabetes – despite your best efforts to
stay healthy – it’s vital to seek
ongoing medical care and advice from
your physician.
"Your doctor should be your health
care partner, helping you manage your
risk factors for various diseases," Dr.
Luu notes. "Your role in the partnership
is to provide the doctor with the
information he or she needs to help you
stay healthy. It is also the patient’s
responsibility to follow the doctor’s
recommendations – including making
lifestyle changes to improve your
health, taking medications as directed
and making follow-up appointments as
necessary. In most cases, a general
practitioner can manage most of your
health issues, but if you know you have
a particular problem, ask your primary
care physician for a referral to a
specialist."
If you need help finding a physician,
please visit
www.whhs.com and click on
"Find a Physician" or call (800)
963-7070.
Men’s Health Fair Coming in
October
Schedule to take place at Washington
Hospital on Saturday, October 3, the
health fair will highlight many specific
issues that affect men’s health
including the importance of staying fit,
eating right and routinely visiting a
physician. A special panel discussion
will also take place. Call (800)
963-7070 for more information or to
register. |
