November marks Men’s Health Awareness.

In the world of nutrition and wellness, men often get left behind. The stats around men’s health is quite harrowing. According to the NHS, more than 100,000 men are dying prematurely in the UK. Men have a 4 year lower life expectancy than women, and this recently dropped to 79 years, the last time it declined was in the 1980s. Men are also more likely to die from cardiovascular disease and suicide, compared to women.

What can we do to support men? I think simple steps such as opening up and chatting is a good place to start. Toxic masculinity goes far and is an underlaying cause for why men don’t seek help, until sometimes it is too late.

If you are a man reading this and thinking - what can I do? The good news is that there is lots you CAN do.

Take time to de-stress - prioritising movement, getting outdoors, rest and relaxation. Taking a walk at lunch or at break times.
Get outside - getting outdoors in nature is crucial. Many studies show how profound this is to mental and physical health. The morning is the perfect time to get outdoors, in nature, this can help set the sleep/wake cycles too which is often a problem with indoor workers.
Ditch the screens - phones and devices are addictive. There is no doubt about that. Most of us are having over 6 hours of screen time per day. This is an major cause for concern for children and adults alike. It can lead to a whole host of issues from depression and addiction to insomnia. Aim to limit screen time to 2 hours per day. You can set alerts on your phone which prompt you to come off. Set Sunday as a no-phone-day.
Try going dry - alcohol is often used as a crutch for many, it is easy to slip into bad habits. In the end of the day, it is a poison. If going cold turkey is too tricky for you, aim to have 3-4 alcohol-free days in the week and make sure you limit the other days to 1-2 drinks. Aim to drink more water too.
Reduce/Remove ultra processed foods - once you’re in the habit of this one, it actually is quite easy. The UK is one of the worst countries for eating processed foods. Cooking from scratch is one of the best changes you can make for your health, and it isn’t too difficult either. Often it can be cheaper and more rewarding too.
Zinc & Selenium - these two minerals are crucial antioxidants for men’s health. They’re needed to keep the prostate healthy.
Join a community - men can often get in to a spiral of work-sleep-work-sleep, without having real connection or relationships. It often doesn’t come as easy as it does for women. Find a hobby you like and join a local community where you can make friends while doing something you enjoy. If you look at societies around the world who have long life expectancies, one of the things they have is a strong sense of community. We are social-beings who need real connection to thrive.
Nettles - nettles are a great herb to include in your diet. They are very nourishing and can help support your urinary health. A simple nettle tea can be included daily, or using nettles in your food (especially in the Spring) or a nettle supplement if you prefer.

Written by Rosie Rayner, ND.

It is Men’s Health Week here in the UK but what are the biggest health challenges facing men?

Cardiovascular Disease, depression and diabetes are up there for some of the main health issues that can affect men. There is a large amount of evidence to show that we can take steps towards reducing the chances of developing many chronic diseases through changes in diet and lifestyle.

Let’s talk about some:

1. Cease smoking – I think we all know that smoking isn’t good for our health. Cigarettes contain over 7000 chemicals many which are toxic.

Nowadays though, vaping seems to be on the increase, and with little evidence to really know the effects it has, it is hard to know just how much safer it is than cigarettes. John Hopkins states that vaping is likely safer than smoking cigarettes, but it isn’t deemed safe. According to the CDC, there have been lung injuries and deaths related to vaping alone. Research from John Hopkins reveals that there are 1000s of chemicals in vaping liquid, many unknown. So it is likely best to avoid any kind of smoking at all.

2. Increase fruit and vegetable intake – nature’s edible plants are fully of fibre, antioxidants, vitamins and minerals which are essential nutrients our bodies need to stay optimally healthy. Consuming 5-10 fruits and (especially) vegetables can help to prevent chronic disease. NICE even recommend consuming them to reduce the chances of cardiovascular disease.

Newer research is focusing on plant foods and their positive effects on our gut and specifically our microbiome. This is where are lot of our immune system is housed. Feeding the good bacteria has many far-reaching health benefits beyond the gut. Tim Spector, a scientist who has special interest in the microbiome, advises to eat 30 different plant foods every week to help keep our microbiome happy.

3. Get moving – even the word exercise can send shivers down some people’s spines. I like to call it movement instead. Movement should be enjoyable, not something one ‘has’ to do ‘just’ for staying fit.

There are many ways to keep active – walking, I am a big fan. It is easy on the joints, doable for almost everyone and has real benefits for your cardiovascular system. Cycling, climbing, yoga, dancing, Pilates, swimming, skating, the world is your oyster, but do find something you ENJOY. It’ll then be a double whammy by lifting your mood whilst getting the benefits that come from exercise.

4. Supplement – consider supplementing with fish oil, vitamin D and zinc. There are many supplements out there and it can get confusing, let alone expensive. My number one advice is to get 1:1 guidance, ideally from a registered nutritional health practitioner that knows what you need. Everyone is different. Generally though, fish oil and vitamin D is something to consider for most people. There is plenty of research on how both these nutrients can help to support the whole body and even prevent various chronic diseases. With most people living and often working indoors, we don’t get enough sunshine. In the UK you can only make vitamin D via your skin through Apr-Sept, so winter is a crucial time to consider taking vitamin D. And unless you eat oily fish 2-3 per week, it’s likely your omega 3 (EPA & DHA) levels aren’t adequate either.

Zinc can be very helpful for men, especially as they age, it is supportive to the immune system. Zinc has become diminished in our food due to modern farming methods. It needs to be in the soil and/or animal food for then us to get the mineral in to our bodies.

5. Reduce Processed Foods – did you see Panoramas show last week on Ultra-Processed Foods (EPFs)? There were some shocking statistics including the fact that 50% of our calories come from UPFs and with this, there is an increased risk of cancer, obesity and diabetes.

The good news is there is an easy way to reduce your consumption of UPFs. Cooking and preparing meals from scratch, then you know what is going in your meals. This avoids the emulsifiers, thickeners, sweeteners and any other unwanted ingredient in your meals. Going back to basics and buying meat and bread from local butchers and bakeries can be a good move too (if you don’t have time to make your own). This is likely to be better nutritionally and it also supports your local economy, a great added bonus.

There are lots of other steps men can make to improve on their health eg. reducing alcohol consumption, drinking more water, sleeping 7-9 hours per night, reducing screen-use, enjoying new hobbies and being part of the community. Take whichever steps feel easiest to you, habits change over time and are best started small.

Written by Rosie Rayner, ND