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Men's Health Issues
- 1. Let’s Talk Men’s Health by Tony Fahkry
- 2. Why is men’s health so important? ◉ The male average lifespan is 4 years shorter than females. ◉ More likely to die as a result of injury or suicide. ◉ Men often downplay the risks associated with illness. ◉ Men are less likely to see a medical professional. ◉ Raising awareness and breaking down barriers is vital to improve men’s health outcomes.
- 3. Why don’t men go to the doctor? ◉ Anxiety/Fear of Results: “Head-in-the-Sand Theory” ◉ Threat to Masculinity ◉ Male only doctors ◉ Time Restraints
- 4. Key health issues for men Cancer ◉ Prostate ◉ Testicular Metabolic Diseases ◉ Heart attack and stroke ◉ Diabetes Mental Health ◉ Depression ◉ Anxiety ◉ Suicide
- 5. Prostate Cancer is the most commonly diagnosed cancer in Australian men. Prostate cancer If you or someone you know has been diagnosed with Prostate Cancer, there are a number of treatment options and support resources including:
- 6. Symptoms Not everyone experiences symptoms of prostate cancer. These symptoms include: o A need to urinate frequently, especially at night o Difficulty starting urination or holding back urine o Weak or interrupted flow of urine o Painful or burning urination o Difficulty in having an erection o Painful ejaculation o Blood in urine or semen o Frequent pain or stiffness in the lower back, hips, or upper thighs Prostate cancer symptoms
- 7. Prostate cancer prevention Diet and Lifestyle ◉ Tomatoes & other reds ◉ Eat more fats from plants than animals ◉ Feast on Omega-3 rich fish ◉ Soya bean & tea ◉ ”Good” v’s “bad” fats ◉ Quit smoking ◉ Move – exercise, dance, walk, cycle, yoga ◉ Reduce stress levels ◉ Sleep well
- 8. Testicular cancer Testicular cancer is a highly treatable disease if caught early, so know the risks and check yourself. Young men between the age of 15-40 years. Men with a family history of testicular cancer. Men who have had a previous occurrence of testicular cancer. Men who have undescended testes at birth.
- 9. Testicular cancer symptoms Symptoms Symptoms of Testicular Cancer can include the following: o A lump or enlargement in either testicle o A feeling of heaviness in the scrotum o A dull ache in the abdomen or groin o A sudden collection of fluid in the scrotum o Pain or discomfort in a testicle or the scrotum o Enlargement or tenderness of the breasts o Back pain
- 10. Testicular cancer prevention Prevention Like all cancers, there are several steps one can take to help prevent testicular cancer, including: o Eliminating toxins o Building your immune system o Nutritious and healthy diet o Incorporate cancer fighting food o Exercise & sunshine o Liver support
- 11. Metabolic diseases and syndromes Metabolic Syndrome Is a combination of conditions that includes: o Obesity o Cardiovascular disease o Cholesterol o Diabetes All of these conditions are almost always preventable….and fortunately mostly reversable.
- 12. o Heart attacks are the number one killer of men in Australia. o Many contributing factors o Most factors are preventable o Early detection through cholesterol checks and anthropometry measurements. Cardiovascular disease
- 13. Cholesterol ◉ More than 2.7 million (32%) of Australian men had high cholesterol in 2011/121 ◉ Highest amongst the 55-64 year age group ◉ “Good v’s Bad” Cholesterol ◉ Cholesterol and Diabetes 1. Global Burden of Diseases, Injuries, and Risk Factors Study 2010 (GBD 2010) Prevention & Management • Eating a high fibre diet • Decreased refined carbohydrates • Weight management and liver care • Changing fats – increase plant based fats and oily fish and decrease animal fats • Physical Activity
- 14. Antioxidant rich foods Fruit and Vegetables Pumpkin, sweet potato, broccoli, onions, spinach, zucchini, kale, dark green lettuce, apricots, capsicum, tomatoes, berries, rockmelon, red and black grapes, lemons, pineapple, prunes, goji berries, acai berries, watercress, avocado, sprouted grains, raw carrots, oranges and watermelon. These foods are packed with heart healthy antioxidants:
- 15. Antioxidants rich foods These foods are packed with heart healthy antioxidants: Legumes, Seeds, Nuts & Wholegrains Barley, rye, quinoa, brown rice, pumpkin seeds, sunflower seeds, black beans, lentils, chickpeas and chia seeds. Herbs & Spices Chilli, turmeric, ginger, cumin, cloves, cayenne pepper, cinnamon.
- 16. Diabetes What is Diabetes? ◉ 1 Australian develops Diabetes every 5 minutes, 280 every day.1. ◉ Diabetes costs Australia $14.6b every year2. ◉ Inability to regulate blood sugar levels ◉ Causes: overweight/obese, physical Inactivity, diet rich in refined, high-GI carbohydrates. ◉ Signs and Symptoms: - excessive thirst and/or hunger - frequent or increased urination - fatigue - blurry vision - sores or cuts that won't heal 1 & 2. www.huffingtonpost.com.au/2016/02/23/shocking-statistics-that-illustrate-australias-obesity-problem
- 17. Diabetes Treatment ◉ Eating well - helps manage your blood glucose levels and your body weight ◉ Exercise - the insulin work more effectively, lowers your blood pressure and reduces the risk of heart disease. ◉ Medication - People with type 2 diabetes are often given medications including insulin. ◉ Regular blood glucose monitoring.
- 18. Mental health The objective is to stop men from dying too young. In Australia, it's estimated that 45% of the population will experience a mental health condition in their lifetime1. We need to raise men’s health awareness about: • Depression • Anxiety • Suicide Remember we have to talk about it… 1. Australian Bureau of Statistics. (2008). National Survey of Mental Health and Wellbeing:
- 19. Insomnia Insomnia: ◉ Getting enough sleep is not only a matter of falling and staying asleep. ◉ Sleep inducing brain chemicals such as melatonin can be increased naturally with various sleep hygiene techniques: Caffeine, alcohol and smoking Create a restful environment Blue Light – IT late at night Get the right mattress and pillows Consistent sleep time EMF - Turn off all devices Consistent exposure time to first sunlight.
- 20. Obstructive Sleep Apnoea (OSA) 1 in 4 adult Australians are at risk of having OSA yet 80% remain undiagnosed. Australian population aged 20 years and over – 2010, 1.5 million Australians (8.9% of the population) with sleep disorders, comprising approximately: • 775,000 people with OSA (4.7%); and • 492,000 people with primary insomnia (3%); • 199,000 people with RLS (1.2%). Aside from significant health issues, other side effects include motor vehicle and workplace accidents which amounted to $129 million and $517 million respectively in 2010.
- 21. Obstructive Sleep Apnoea Left untreated, Obstructive Sleep Apnoea leads to serious health conditions: High blood pressure ◉ 83% of patients with drug resistant hypertension had previously unrecognised sleep apnoea with an AHI more than 10 Diabetes ◉ The odds ratio for having a physician diagnoses of diabetes mellitus with an AHI of 15 or greater versus an AHI of less than 5, was 2.30 after adjustment for age, sex and physique Stroke ◉ Untreated OSA sufferers are 3 times more likely to suffer a stroke. Based on the current population the number of people with Obstructive Sleep Apnoea is approaching 1 million.
- 22. Depression 1 in 6 Australian men will suffer depression at some time in their lives.1 “A medical condition involving persistent low mood which lasts for longer than two weeks.” There are several myths about depression that can make men reluctant to talk about or seek help for their depression: ◉ depression is a sign of personal weakness ◉ 'real men' are in control of their emotions and don't let things get to them ◉ feeling sad or down is not “manly” ◉ anyone with enough willpower ought to be able to “snap out of it” ◉ men should not ask for help; they should be able to cope on their own. 1. https://www.mensline.org.au/emotions-and-mental-wellbeing/depression
- 23. Look out for Symptoms of depression and anxiety can include: ◉ believing you can't cope and that things are out of your control ◉ lack of motivation and energy ◉ losing interest in activities you usually enjoy ◉ increased use of alcohol or other drugs ◉ losing your temper more than usual ◉ withdrawing from friends and family ◉ thoughts of suicide or self-harm ◉ Change in sleep patterns ◉ Feeling physically ill
- 24. Anxiety Anxiety in men is more common than depression – 1 in 5 men will experience some form of anxiety.1. It’s beyond a reaction to a high pressure situation. Some risk factors for men developing depression or anxiety include: - physical health problems - relationship problems - employment problems - social isolation - separation or divorce - pregnancy and birth of a baby - drug and alcohol use. https://www.beyondblue.org.au/who-does-it-affect/men/anxiety-in-men
- 25. Suicide https://www.mantherapy.org.au/man-facts/man-stats Research investigating suicide suggests that mental health conditions are present in a high proportion of cases, and many of these are untreated at the time of death.
- 26. The solution What we can do: ◉ Physical, emotional and social wellbeing all affect our health and are hugely impacted by our daily lifestyle choices. ◉ Stress is underestimated as the underlying driver of many chronic health issues. ◉ Exercise and mindfulness can significantly improve our mood, social connections and overall health.
- 27. ◉ Find support at Black Dog Institute, Men’s Line and the Beyond Blue foundation ◉ Support also at helpline and counselling services ◉ Nutrient deficiencies and poor sleep have been shown to impact rates of mental health so please be aware. Where to find help
Editor's Notes
- Today I will discuss the biggest health issues facing men and explore which nutritional and lifestyle approaches are best to sustain good health and longevity. Movember is designed to raise awareness about the biggest killers of men and get men talking to their friends, family, colleagues, and health professionals about their health
- Male life expectancy 80.3 vs female 84.4 – not explained by physiological differences Men who buy into the traditional cultural script about masculinity, and believe they must be brave and self-reliant in order to be respected, had more barriers to seeking care compared to those who did not endorse these belief If they don’t seek preventive care (such as regular check-ups) they may miss early indicators of heart disease, cancer or other serious health problems.
- There has been a shift in the paradigm of what defines masculinity in the last two decades. Masculinity has shifted from ideas of only being seen as an alpha, tough, brave, self reliant, bread winning, sport loving, beer drinking to including the ideas of emotional and mental wellbeing, interest in other pursuits, child rearing, caring about your health. Being a man in the modern world is now being seen as being a more rounded individual. One who takes responsibility not only about their career, their family and loved ones but also of their own health. Someone who can ask for help when they need it and isn’t embarrassed about issues regarding their health and wellbeing. Studies have shown than men value their familial roles more than ever before. They embrace their emotional intelligence. And they have increased awareness of health and wellbeing No longer the pressure to internalise issues regarding health – is that really true or a stereotype of our ‘modern-man’?
- Need to understand that avoiding going to the GP may have been considered socially appropriate/acceptable within male culture 20 years ago – but as have just discussed, it’s not what is seen as being a modern man e.g. taking responsibility The Western definition of masculinity includes strength and silence. Men may feel that it is a sign of weakness or ‘femininity’ to seek help. Men are more likely than are women to work full-time – feel they have time constraints
- What is prostate cancer? The prostate is a gland located immediately below the bladder, in front of the bowels. It produces fluid that protects and enriches sperm. Prostate cancer occurs when some of the cells in the prostate reproduce far more rapidly than normal, resulting in a tumour. If left untreated, prostate cancer cells may eventually spread from the prostate and invade distant parts of the body, particularly the lymph nodes and bones, producing secondary tumours in a process known as metastasis. One of the most worrying aspects of the disease is that most prostate cancers develop without men experiencing any symptoms in the early stages. Any type of early detection is going to decrease risk, so we need to begin taking responsibility to talk to others about our health. Know the risk factors Prostate cancer only affects men, as women do not have a prostate gland. Risk factors in developing the disease include: Age The older a man, the more likely he is to be diagnosed with prostate cancer. Family History A man with a father or brother who developed prostate cancer is twice as likely to develop the disease. Ethnicity Increased occurrence in black African and Afro-Caribbean males.
- Symptoms Notes; Many times, signs of prostate cancer are first detected by a doctor during a routine check-up. Some men, however, will experience changes in urinary or sexual function that might indicate the presence of prostate cancer.
- While there is absolute prevention, as many factors including genetics play a significant role, there are many things you can do to reduce the risk of contracting almost any disease and evidence continuously suggests that diet plays a big role in prevention. RED FOOD: Studies show red food including watermelon and capsicum, owe their bright color to a powerful antioxidant called lycopene. Cooked eg tomatoes makes it is easier for our bodies to absorb the lycopene. The redder the tomato the better. THE POWER OF VEGES: Green vegetables contain compounds that help your body break down cancer-causing substances called carcinogens. A nutrient-rich diet may also help slow the spread of cancer. By eating fruits and vegetables throughout the day, you’ll be less likely to fill up on processed junk food. FISH Fatty acid, known as omega-3, may help reduce your risk of developing prostate cancer. Omega-3 is found in certain fish including sardines, tuna, mackerel, trout, and salmon. When compared to a high-fat diet, eating a low-fat diet and taking fish oil supplements has been found to slow the growth of prostate cancer cells. It’s easier to treat cancer that hasn’t yet spread outside the prostate. Soya Bean & Tea A nutrient called isoflavones has been linked to a reduced risk of prostate cancer. Isoflavones are found in: tofu (made from soybeans) chickpeas lentils alfalfa sprouts peanuts Some studies have shown that men who drink green tea, or take green tea extract supplements, have a lower risk of prostate cancer than those who don’t. Good v’s Bad Fats Studies indicate a link between animal fats and an increased risk of prostate cancer. In addition to meat, animal fats are found in lard, butter, and cheese. Whenever possible, replace animal-based fats with plant-based fats. This, instead of that: olive oil instead of butter fruit instead of candy fresh vegetables instead of prepackaged foods nuts or seeds instead of cheese Also, overcooking meat produces carcinogens, so be careful not to over-cook your meat. Smoking Prostate cancer patients who smoke are more likely to have a recurrence of the disease. Smokers are also more likely to have an aggressive form of prostate cancer. It's not too late to quit. When compared with current smokers, prostate cancer patients who quit smoking for more than 10 years had the same mortality risk as those who never smoked. Exercise Too much fat, especially in the middle of your body, is linked to an increased risk of prostate cancer. Regular exercise can help you maintain a healthy weight. Benefits of exercise include increased muscle mass and better metabolism. Try: walking running bicycling swimming Exercise doesn't have to be boring. Vary your routine and invite your friends to participate. You're more likely to workout if it's fun.
- The rate of men diagnosed with testicular cancer has doubled in the last 50 years. Early detection and knowing the risks is key.
- Knowing the signs of testicular cancer will help with early detection of the disease. The good news is that testicular cancer is notable for having among the highest cure rates among all cancers. It has an average five year survival rate as high as 99%, depending on how early the cancer is detected. PREVENTION Addressing and eliminating the toxins, which are the root cause of most cancers, from your body and environment. Immune System− the body’s natural first line of defense against cancer and other illness Diet - Eating a optimally nutritious diet, cancer-fighting, and avoiding unhealthy foods. Making sure that you get daily optimum nutrition through both diet Cancer Fighting Foods – similar to Prostate List but more… Including a healthy lifestyle that includes regular exercise or physical activity, stress management, and plenty of regular direct and indirect sunshine Paying special attention to cleansing, restoring, and protecting your vital liver − the body’s natural toxin removal organ. The great cancer pioneer Max Gerson observed that he never found a single cancer patient who did not also have an impaired liver Generally making your body as inhospitable to cancer as possible
- well over half of our nation's population - almost two in three adults. This is an increase from 1995, which was 56.3 percent – still too high. Of men aged 45 years and over, almost four in five (79.4%) were overweight or obese in 2014-15, while two in three women (65.7%) of the same age were overweight or obese. In 2014-15, more women living in areas of most disadvantage in Australia were overweight or obese (first quintile; 61.1%) than women living in areas of least disadvantage (fifth quintile; 47.8%). For men there were no differences between areas of disadvantage. Managing Weight: Food Quality and Consumption: Limit fast, junk and high fat food. Cut back or avoid eating packaged and processed food. Avoid foods with added sugar (soft drinks, energy and perofmance drinks) Increase intake of nutrient rich foods (super greens and lots of colourful fresh vegetables) Mediterannean Diet Reduce alcohol intake Don’t smoke Exercise doesn’t have to be a marathon training session, just a 30 minute walk 4-5 times a week is beneficial.
- Heart attacks and cadiovasular disease are one of the leading cause of death in Men in Australia. Contributing factors include being overweight/obese, physical inactivity, diet rich in refined carbohydrates, poor cholesterol levels, stress and genetics. Waist circumference, WHR, visceral fat levels
- Females not that much different - Close to 2.9 million Australian women had high total cholesterol in 2011/12, or approximately 33 per cent of all females aged 18 and over. (Australian Bureau of Statistics. Australian Health Survey 2011/12.) The prevalence of high cholesterol was highest amongst the 55 to 64 year age group, with almost one in two having high total cholesterol. Cholesterol is carried in the blood attached to proteins called lipoproteins. There are two main forms, LDL (low density lipoprotein) and HDL (high density lipoprotein). LDL cholesterol is often referred to as "bad cholesterol" because too much is unhealthy. HDL is often referred to as “good cholesterol” because it is protective. Knowing your levels of these can help explain your risk of heart disease so please talk to your doctor. Cholesterol & Diabetes Having diabetes is now considered a risk factor for heart and circulatory disease. This is primarily because people with diabetes are less efficient at processing blood fats like cholesterol and triglycerides.
- Type 1vs Type 2 Key in the door plus pancreas Signs/Symptoms = frequent urination, excessive thirst, numbness/tingling in hands a feet, blurred/worsening vision
- Improve insulin sensitivity via increased physical activity, reduction of fat mass, reduction of High GI carbohydrates, and rebalancing of meals Remission – Normal HbA1C for 12 months. Get regular blood chacks
- Give men the facts, Change behaviour for the better Create services that work for men Bring the brightest minds together Listen to the community and advocate for men So Grow your Mo, Sponser a Mo, Get Moving, or host and event
- Not having coffee or any other stimulants (eg energy drinks) after 12pm Light – melatonin No TV screens in the bedroom Electro-magnetic frequencies – Electromagnetic fields are areas of energy that surround electronic devices. The World Health Organization (WHO) explains that the electric fields are created by differences in voltage and magnetic fields are created when the electric current flows. According to WHO, electromagnetic fields affect us because our human bodies have their own electric and biochemical responses (e.g., nervous system, digestion, brain function, heart function). So exposure to EMFs can interact with your body in adverse ways. In your home – DECT cordless phones, hairdryers, vacuums, refrigerators, microwave ovens, irons, televisions (the flat panel TVs are much better than the old box-style TVs), main ring and lighting circuits, dimmer switches, electric blankets, electric razors, electric toothbrushes, WiFi, etc. In your office – computers, fluorescent or halogen lighting, fax machines, photocopiers, scanners, cell phones and WiFi. Outside – power lines (high voltage cables either overhead or buried in the ground), transformers (the gray cylinders raised up on poles that look like trash cans), electrical substations, cell phone towers, cities that provide citywide wireless Internet (WiFi) and electromagnetic radiation from near neighbors’ electronic equipment. Sunlight same time every morning.
- Sleep disorders are a large and under-recognised problem in Australia (and globally). Indirect costs: Indirect financial costs $4.3 billion in 2010. This includes: $3.1 billion in lost productivity due to premature workforce separation and mortality and absenteeism. $472 million in the deadweight loss of raising revenue to fund lost productivity, public health OSA accounted for 62% of the total cost ($2.6 billion).
- Depression is more severe than normal sadness. It is a medical condition involving a persistent low mood which lasts longer than two weeks, and interferes with other parts of your life, such as work, school or relationships. There is a strong relationship between depression and suicidal thoughts and behaviour. However, many people who become suicidal do not have a mental health condition. An acute situational crisis can lead to suicidal behaviour. Conversely, many people experiencing depression and anxiety never consider suicide. Because of these ideas, men often focus on the physical rather than the emotional symptoms of depression, and often talk about feeling angry or irritable rather than sad. They also tend not to seek help until the depression is very severe, if at all. This can place these men at an increased risk of suicide, as the greatest risk factor for suicide is depression. Fortunately, more and more prominent men, including high profile sportsmen and politicians, are now beginning to 'go public' about their depression. This is helping to reduce the stigma associated with this illness and allowing other men to talk about and seek help for their depression.
- Other Symptoms: Mood feeling sad, moody or irritable feeling hopeless or helpless feeling numb or empty feeling guilty and blaming yourself unable to feel good or enjoy things that you do normally. Thinking being overly self-critical difficulty making decisions and thinking clearly poor concentration and memory Physical loss of appetite or over-eating headaches or stomach aches feeling physically sick lack of interest in sex.
- It's not easy to say exactly what causes depression and anxiety – it's different for everyone. Sometimes a difficult time in you or your mates' life can set off depression or anxiety; sometimes it's caused by a combination of things that have built up over time. And sometimes, there's just no obvious cause at all. Anxious feelings are a normal reaction to a high-pressure situation – for example, meeting work deadlines, sitting exams or speaking in public. However, for some men these anxious feelings happen for no apparent reason or continue long after the stressful event has passed. These anxious feelings can seem uncontrollable and can make it hard to cope with daily life.
- For every person who dies by suicide, at least six additional people are profoundly impacted for the rest of their lives.
- Folate, B6, B12, zinc and magnesium are especially important.