Mana Tāne, it’s time to take charge of your health

Mental health is just as important as physical health, yet it often doesn't receive the same level of attention or prioritisation. Stress, anxiety and depression are prevalent issues affecting many New Zealanders. Statistics show that 1 in 8 New Zealand men will experience severe depression in their lifetime¹. Additionally, the suicide rate for men in New Zealand is three times higher than that of women². While progress has been made in destigmatising mental health discussions, many men still find it challenging to open up and seek help.

Some steps you can take to improve you mental wellbeing include:

• Maintain physical fitness through regular exercise and a balanced diet.
• Limit alcohol consumption.
• Get 7-9 hours of quality sleep each night.
• Cultivate strong connections with loved ones³.
• Recognise signs of mental distress and seek professional support when needed.
• Engage in mindfulness practices. Meditation and therapy can significantly enhance mental resilience⁴.

Take the Men's Health Week Mental Health Quiz to gain valuable insights into your well-being.

You may have heard the saying: “you are what you eat”. And it is true that eating well helps you feel and keep well. Overindulging in junk and processed foods can not only lead to health complications, but also leave you feeling unsatisfied, unmotivated and sluggish.

While for many, factors like age and family history are uncontrollable, lifestyle choices can have a huge impact on both physical and mental health. One key benefit of eating a balanced diet is better heart health¹. Recommendations for foods you can eat to look after your heart include:

• Plant-based foods like vegetables and fruits.
• Whole grains such as oats and brown rice.
• Plant-based proteins like beans and chickpeas.
• Heart-healthy fats from nuts, seeds, oily fish, and avocados²

Simple steps like adding extra vegetables to your meals, swapping sugary drinks for water, and enjoying a meat-free meal weekly can significantly improve your health. Another good and cost-effective tip is using canned or frozen vegetables, along with beans and lentils, to include more plant-based foods in your diet[3].

The Heart Foundation recommends aiming for at least 2.5 hours of moderate-intensity exercise each week, or at least 75 minutes of vigorous-intensity physical activity¹.  

For men, this could look like:

• Moderate-Intensity activities: Weight training, brisk walking, swimming, or a round of golf. 
• Vigorous-intensity activities: Jogging, cycling, or playing sports like rugby or football. 
• Combination: An equivalent combination of moderate and vigorous activities².  

Regular physical activity reduces the risk of cardiovascular disease, enhances mental wellbeing, and promotes better sleep quality[3]. Finding activities you enjoy is crucial for maintaining an active lifestyle⁴.

A proactive approach to health involves regular check-ups. Monitoring blood pressure, cholesterol levels, and prostate health can lead to early detection and effective management of potential issues.

• Blood pressure: Regular checks are vital as high blood pressure is a significant risk factor for heart disease and stroke¹.
  
• Cholesterol levels: Periodic testing is essential for maintaining healthy levels and reducing the risk of cardiovascular diseases²
• Prostate health: Discuss screening options with your healthcare provider to detect potential issues early³.

For those in Auckland, the Auckland Men’s Clinic provides a 45-minute Well Man Check tailored to address men’s health issues. This comprehensive checkup covers cardiovascular disease, various cancers, and mental health concerns while thoroughly assessing lifestyle factors contributing to overall wellbeing.

Making an appointment with your GP is the first step to check in on your health. Navigating your first GP appointment in a while may seem daunting. To ease the process, consider these questions to guide your discussion:

• What screenings and tests are recommended for my age? 
• What vaccinations should I maintain for optimal protection? 
• What are my cardiovascular disease risks, and how can they be managed? 
• How can I effectively manage my mental health? 
• How can I monitor and enhance my sexual health?

Men's Health Week serves as a reminder to prioritise wellbeing and take small steps towards a healthier future. By incorporating these tips into your daily routine, you can make significant strides towards improving your overall health and quality of life.