Men's Health

Health Tips

Overview      Healthy Tips       Useful Websites

KNOWLEDGE IS POWER  |  PREVENTION IS EVERYTHING  |  EARLY DETECTION IS KEY

Every man should maintain a healthy lifestyle, a good diet and take action early when they experience a health issue. This resource page is here to help you enjoy a happy and healthy life.




KNOW YOUR NUMBERS
No matter your age one of the most important things you can do to stay healthy is to know and track your key health numbers. Tracking your health numbers and keeping them in the healthy range will lower your risk of heart disease, stroke, diabetes and many types of cancer.

The health numbers you should track are:

•    Body Mass Index/Weight
•    Waist line
•    Blood pressure
•    HDL Cholesterol (healthy cholesterol)
•    LDL Cholesterol (unhealthy cholesterol)
•    Blood Glucose (sugar)




BE HEALTHY

To keep your health numbers in check, follow these simple tips for a healthy lifestyle

KNOW YOUR FAMILY HEALTH HISTORY
Family history is one of the most powerful tools to understanding your health. Family history affects your level of risk for some cancers, diabetes, heart disease and stroke, among other illnesses. It all starts with a conversation; talk to your family and take note of illnesses that a direct relative has experienced. Be sure to learn about relatives that are deceased as well.

MOVE
If you are not already doing some form of exercise, start small and work up to 20 - 30 minutes of moderate physical activity most days of the week. If you are overweight or want to lose weight then 60 minutes of moderate physical activity is recommended. Stay on the move throughout the day. Every little bit counts – take the stairs instead of the lift, take a walk during your lunch break, stand instead of sit.

DON’T SMOKE!
If you do smoke, try to stop! About 2,000 Irish people are diagnosed with lung cancer every year and 7,000 die from smoking related diseases in Ireland each year. Sadly, more Irish men and women die from lung cancer than any other type of cancer. Most lung cancers (90 to 95%) are due to smoking which is also a major cause of cancers of the oral cavity (tongue, lips, gums) and mouth, head and neck. The risk of getting lung cancer is directly linked to the number of cigarettes you smoke every day and the years you spend smoking.

TAKE ACTION EARLY
If you experience a health issue, take action early. Find a doctor and make an appointment. Speak to your doctor about preventative health checks. Knowing your health numbers is a really important thing you can do to stay healthy. Ask your doctor about health risks based on your family history.

SLEEP WELL
The quality of your sleep can dictate how much you eat, how fast your metabolism runs, how fat or thin you are, how well you can fight off infections and how well you can cope with stress. Keep a regular pattern of sleep, going to bed and waking up at roughly the same time is key.

EAT A HEALTHY DIET
Fill up with fruits, vegetables, whole grains and choose healthy proteins like lean meats, poultry, fish, beans and nuts. Eat foods low in saturated fats, trans fats, cholesterol, salt and added sugars. Drink water instead of beverages that contain a lot of sugar like soft drinks, sports drinks, fruit drinks, shakes. Moderation is key, as is eating a wide range of foods to ensure you get a variety of nutrients. The best source of vitamins is from food.
STAY AT A HEALTHY WEIGHT
Know and track your Body Mass Index (BMI) and waistline. Your BMI is calculated from your height and weight, the Nutrition and Health Foundation provides a good calculator. For men with a waistline over 37 inches, the risk of chronic diseases like diabetes and heart disease and general health problems greatly increases. Balance calories from foods and beverages with calories you burn off by physical activities. In Ireland, at the present time, 39% of adults are overweight and 18% are obese. Of these, slightly more men than women are obese. Obesity and being overweight pose a major risk for chronic diseases, including type 2 diabetes, cardiovascular disease, hypertension, stroke and certain cancers.

MANAGE YOUR STRESS
Stress, particularly long-term stress, can be the factor in the onset or worsening of ill health. Managing your stress is essential to your health and well-being. Take ‘time out’ each day and go for a walk or do something you find relaxing.

STAY MENTALLY HEALTHY
We all go through spells of feeling down, but when you're depressed you feel persistently sad for weeks or months, rather than just a few days. Depression is a real illness with real symptoms, and it's not a sign of weakness or something you can "snap out of" by "pulling yourself together". Work on your mental wellbeing by staying physically healthy, enjoying a good diet, cutting down on alcohol, regular exercise, and taking time out for fun and relaxation. With the right treatment and support, most people can make a full recovery from depression so, if you, or someone you know, have been feeling low for a few weeks or months, visit the Doctor.

DRINK ALCOHOL IN MODERATION
Alcohol can be part of a healthy balanced diet, but only if consumed in moderation. This means two drinks a day for men, and one drink a day for women.

WEAR SUNSCREEN
When you’re enjoying life in the sun wear sunscreen with an SPF 15 or higher.  Check regularly for changes to your skin with an emphasis on moles. If you’re concerned about any skin changes see your doctor. Early diagnosis and treatment dramatically increases the survival rate from melanoma.

KEEP SMILING





 



Download Movember's Health Poster with these health tips here.

 



USEFUL WEBSITES

Movember is committed to helping men and their families stay on top of their health. Below are some useful links for further information and various health support providers.
 

The Alzheimer Society of Ireland is the leading dementia specific service provider in Ireland.
Tel: (01) 207 3800
National Helpline: 1 800 341 341
 
The Ana Liffey Drug Project work with people affected by problem substance use and the organisations that assist them. They do this to reduce harm to individuals and society, and to provide opportunities for development of those individuals and organisations.
Tel: (01) 878 6899
Freephone: 1 800 78 68 28
 
Mental Health Ireland aims to promote positive mental health and to actively support persons with a mental illness, their families and carers by identifying their needs and advocating their rights.
Tel: (01) 284 1166
Irish Cancer Society is Ireland’s national cancer charity. They listen, support, provide care, create awareness, provide information, fund research and influence decisions about cancer. We are with you on every step of your cancer journey.
National Cancer Helpline: 1 800 200 700 (Mon-Thurs 9-7, Friday 9-5)
Diabetes Federation of Ireland provide a quality service in improving the lives of people affected by diabetes, and working with others to prevent and cure diabetes.
Tel: (01) 842 8118
The Irish Heart Foundation is the national charity fighting stroke and heart disease, funded up to 90 per cent by public and corporate donations.
Helpline: 1 890 432 787
Tel: +353 1 668 5001
Asthma Society of Ireland provides information on symptoms, triggers and how to manage asthma. They aim to improve the quality of life and health outcomes of people with asthma and their carers.
Tel: (01) 817 8886
ASH Anti-tobacco advocacy organisation in Ireland. They work towards creating a tobacco-free society in Ireland so that a greater number of our citizens can be protected from the scourge of nicotine addiction and the illnesses caused by tobacco use.
The Irish Family Planning Association (IFPA) promotes the right of all people to sexual and reproductive health information and dedicated, confidential and affordable healthcare services.




































































For a list of information sources used throughout the men's health section please email: info.ie@movember.com