11 ways Men can look after their health (and why they should).

Dr Kristian

Interests: Men's Health, Running

It is easy for men to push their health to one side and try not to think about it. We have a very masculine, ‘she’ll be right’ culture, where it can be difficult to reach out for help and say you are struggling in any way. 
Here are some startling statistics about men's health:

• 54% of men have experienced sexual difficulty in the past 12 months
• 1 in 2 males have a chronic illness (like cardiovascular disease, arthritis and back pain)
• Nearly 1 in 2 males have experienced mental health issues
• 70% of men are overweight or obese

So how do you take care yourself when you’re told not to worry about it? Read on to get some tips on how to look after yourself and get closer to optimal health.

Physical
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1. Routine
Be kind to your body and try to keep to a routine. Waking and going to bed at about the same time each day is a great way to keep your stress and sleep hormones in check. Eating at regular times, and eating nutritious meals will give your body the fuel it needs so you can get the most out of your day.
2. Exercise buddy
Exercise is better with a friend! It is easier to stick to an exercise regime when you have a friend motivating you to get out of bed and show up, and your workout is much more fun with a friend. Even better, join a team and have a whole group motivating you!
3. Gym tips
If you are going to the gym as your form of exercise, there are a couple of basic dos and don’ts. Do be as consistent as you can (this is where your buddy will come in handy!). When you are feeling tired or stressed, there are a few exercises to avoid. Try not to do calf raises, hamstring curls or bench press, as these will contribute to your stress wind up. Also be careful with your push up technique when tired.

4. Swimming
Swimming is a fantastic form of exercise. Not only do you use your whole body and get a great aerobic exercise, it is also a great way to fit in some mindfulness. You have to focus on your breathing and your stroke technique, and with your face underwater it is harder to get distracted. It’s also a good way to get some phone free time, they don’t do so well in the water!

Chemical
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1. Healthy swaps when eating out
When dining out, it can be tempting to have the parma and chips. It is the safe option after all! But how about being a little adventurous next time? Branch out and try swapping chips for salad, swap the parma for seafood or steak. Get the cooked breakfast (yes, more bacon!) instead of the avocado on toast. These swaps take out some of the highly processed foods and replace them with whole foods, a swap your body will thank you for.

2. Water
When was the last time you drank a glass of water? With so many drink options available, lots of people forget about regular water. We don’t need all the sugary sweetness of soft drinks and sports drinks, and they are one of the biggest contributors to obesity and obesity related cancers. Water is used in almost every cellular process in our bodies, and so is essential to have every day.

3. Supplements – magnesium and adrenal support
Magnesium is another essential supplement to be taking in every day. Again, it is used in so many different bodily functions, nervous system, muscle function and sleep. Honestly, Magnesium is something that ALL of us would benefit from supplementing. Another Adrenal support supplement we have talked about in the past is Withania or Adrenal Support P.S. These are really good for when times are extra stressful, have a chat to your chiro or naturopath for more info.

Emotional
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1. Networking and support
Just like your gym buddy, your network helps keep you motivated to stay on track. Guys tend to be (a tad) competitive and having a great social circle is a good way to stay on track with personal, business and health goals. It’s also an EXCELLENT way to help when things aren’t going great. It can be rough going it alone when things are hard, and that’s where a supportive group of mates can really help. Whether you go camping on a boys trip or just do a round of golf occasionally, having people to talk to helps.

2. Breathing exercises
Every now and then, just stepping outside of yourself and taking a few minutes to breath can help shrink mountains back down to molehills. Or if it is a genuine mountain, it makes scaling it that little bit easier. Something we find really beneficial is doing the 4-7-8 breathing; breathe in over 4 seconds, hold it for 7 and slowly exhale over 8. There’s a reason that in nearly every chiro adjustment we ask you guys to breath, it relaxes you!!!

3. Planned holidays/breaks
Another really important point it to take the time to bugger off when you need to. It could be an annual pilgrimage with the lads to a sporting event or just a weekend away with the family/partner/dog camping near some water somewhere. Just having that planned break helps to break the sometimes monotonous cycle of sleep/work/play.
4. Separation of work and home
‘Turning off’ is getting harder and harder with the ease of technology. We speak with heaps of people that ‘have the awesome situation’ where they can work from home; emails, skype and remote access software. Even just bringing a work phone or laptop home means we don’t truly get to switch off. So set boundaries and stick to them. No work past 7.00pm or a work free room (an anti-study?) and make sure you stick to it, for your own sanity. In our household we sometimes start a conversation with ‘are you up for talking about work now,’ as a courtesy. (The answer is often yes, but if it needs to be a no, that’s totally fine!)


So make the time to look after yourself, whatever that looks like for you. It doesn’t always have to be drinks at the pub to unwind (while that is fun sometimes!), there are lots of other ways to relax and find support. Implementing just a couple of these tips may help to break the cycle and help you to look after yourself in a better way, mentally and physically.