Health MOT for men

Most men belong to the 'ignore it and it will go away' school of thought when it comes to their health, so here's how to give him a gentle push to take control of his wellbeing.

Men have traditionally been left out of the spotlight when it comes to taking care of their health, but that has all changed in recent years. Men are now being reminded and encouraged to have regular check-ups and to ditch the 'ignore it and it will go away' attitude.

Just think about your man and his car – he probably takes great care of his motor and wouldn't let it go longer than a year without a service, so why not use that as a reminder to give himself a bit of an MOT!

Most health problems are very easily treated, but the longer they're left, the bigger the problem and the greater the number of complications that can arise. So the time to be macho has passed – save yourselves sleepless nights if there's the hint of a worry with a quick visit to the doctor.

Even if everything seems to be ticking over nicely now, potential problems can prevented by making some lifestyle changes. Giving up smoking is an obvious one that springs to mind. It's never too late to quit and improve health. Yes, even if he has smoked forever, there are benefits to be had from stopping now.

Regular exercise is very important for preventing that middle-age spread and getting rid of the beer belly. It will also help to reduce stress levels and boost energy! So get him up off the sofa and get out and about. Kicking a football around for an hour will burn 420 calories, which is the same as burning off a whole McDonald's cheeseburger!

Next on the list is to sit down sometime (soon!) and take a good look at his diet. Maybe get him to write down everything he eats for a few days and then identify where you can help him make improvements. Cutting down on high-fat foods (burgers, chips, pies, sausage rolls), for example, and introducing more fruit, veg and wholegrain and nutrient-dense carbs will instantly boost his energy. See if you can nudge him to give up that breakfast roll in the mornings and start the day off with a bowl of wholegrain cereal like Shredded Wheat - or go to work on an egg! It will fill him up for longer and he won't get those hunger pangs at 11am – no more temptation to grab a Danish or bacon sandwich. Snacking on fruit instead of high-fat convenience products like chocolate or crisps is also a good idea.

There are other foods that he can introduce into his diet that might even help to reduce the risk of developing health problems such as heart disease, diabetes and cancer later in life.

Recent research has shown that, although relatively high in fat, eating peanuts regularly (30g per day) as part of a healthy diet can help men to lose weight and keep the weight off for a longer period of time than those following a traditional low-fat but peanut-free diet. Peanuts have a low glycaemic index (GI), which means that they take longer to digest, helping maintain even blood glucose levels between meals. Low-GI foods can help control appetite by giving a greater feeling of satiety or satisfaction.

Eating peanuts regularly as part of a balanced diet can also reduce the risk of heart disease because they are a good source of monounsaturated (good) fat and low in saturated (bad) fat.

Oily fish is another great source of 'good' fats, like omega-3 and omega-6, which are essential fatty acids and have been proven to be beneficial in reducing heart disease. So swap red meat once or twice a week for tuna, salmon, mackerel or herring.

You might be surprised to hear that good old tomato ketchup is on the 'good food' list! Cooked tomato products contain a potent antioxidant called lycopene that has been found to help prevent many cancers, especially prostate cancer. Prostate cancer is the most common cancer among UK men and the second leading cause of cancer deaths every year after lung cancer, but dietary changes can help with prevention. Add tomato purée or ketchup to stews and casseroles, choose tomato soup for lunch and choose healthy tomato-based pasta sauces. Yes, even pizza can be a healthy choice – just make sure the topping is packed with veggies and lean protein sources, not salami and pepperoni!

Lastly, try to cut down on alcohol. Although moderate intakes of alcohol have been associated with improved heart health, the tendency is more often to over-indulge, which wipes out all the good effects! Recommended levels of alcohol are 21 units a week, but if your man is keen on his health-kick, he should really aim for no more than 14 units per week. A unit equals half a pint of beer or lager, a glass of wine or a measure of spirits. So there you have it – a few easy ways your man can take control of his health!

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