Men’s Health Week

This year, since it’s my first Men’s Health week since starting my blog, I’m devoting a specific topic to each day of the week. It’ll include how the topic affects men, major risk factors, and what prevention or lifestyle measures can be made. Check back each day for the next topic, or see them on my Instagram page as well.

Day 1: Heart Disease

Did you know that heart disease is the number one cause of death in men in the U.S.?

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I’m all for being number one in most cases, but this is the number one spot no one should want to be in. Yuck. If you or someone you know may be at risk or concerned about heart disease be sure to contact your primary doctor to schedule an appointment.

Discussions about heart disease are perfect for telehealth visits. Your doctor can provide you any necessary information or resources you may need to keep yourself or someone else healthy. An in-person visit would be necessary if your doctor wanted any blood tests or measurements (blood pressure/heart rate).

Top 3 Risk Factors for heart disease include:

• High blood pressure, hypertension
• High cholesterol level
  

  Photo by Zain Ali from Pexels

• Smoking

Other major risk factors include:

• Obesity
• Uncontrolled diabetes
• Poor diet
• Not enough physical exercise
• Excessive alcohol consumption
• Illicit drug use

Prevention measures that can be taken are:

• Increasing your daily exercise. The goal should be to hit 30-60 minutes of moderate-intensity activity. Make sure you are cleared by your physician before starting any exercise programs.
  • If you’re looking for a well-rounded cardio or fitness routine, get in contact with me today! Just CLICK HERE
    

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• Monitor your blood pressure and heart rate more regularly throughout the week. The best time to check them is in the morning upon waking up and before eating or taking any medications
  • Check with your local pharmacist, they can offer suggestions on great at-home testing kits that are available at most drug stores.
• QUIT SMOKING IMMEDIATELY! End of story.
• Either quit drinking or limit it to 1 drink per day.

Add these foods and ingredients to your meals

Photo by Inna Heasley from Pexels

• Pumpkin, chia, and flax seeds can easily be added to your oatmeal or smoothie. They’re a great source of plant-based protein, high in fiber and omega-3s.
• Instead of lettuce, use spinach or kale. They are packed with vitamins C and E, along with folate, calcium, fiber, and potassium.
• Try swapping out your red meat for a soy-based product like tofu. Perfect with some grilled vegetables or in a stir-fry dish.

Men’s Health Week Day 2: Stroke

Coming in as the 5th leading cause of death in men are strokes. 1 in 3 men have stage 2 hypertension, and of those, only half have it under control. YIKES!

When it comes to strokes, there are two main focal points. 1 is prevention altogether. If we are able to prevent the stroke from happening in the first place, then we don’t need point #2. If you suspect you or someone you know is having a stoke it is a medical emergency and you should call 9-1-1 right away because #2 is time.

The reason timing during a stroke is so important is that it can determine how well you recover and the medications/treatments you receive upon arriving at the hospital. There are two main types of strokes: hemorrhagic vs ischemic.

Hemorrhagic refers to active bleeding somewhere in the brain. Ischemic refers to a blockage in an artery restricting blood flow to the brain. Both are medical emergencies and require critical care. The reason time is important for both is because as these strokes happen, your brain is not getting the vital blood and oxygen it needs to keep you alive.

How to recognize the signs and symptoms of a stoke.

F – Face: Ask the person to smile. Does one side of the face droop?

A – Arms: Ask the person to raise both arms. Does one arm drift downward?

S – Speech: Ask the person to repeat a simple phrase. Is the speech slurred or strange?

T – Time: If you see any of these signs, call 9-1-1 right away.

Note the time when any symptoms first appear. This information helps health care providers determine the best treatment for each person.

DO NOT DRIVE TO THE HOSPITAL OR LET ANYONE DRIVE YOU.

Call an ambulance so that medical personnel can begin life-saving treatment on the way to the emergency room.

#1 Risk Factor for a stroke is:

• High blood pressure, hypertension

Other major risk factors include:

• Smoking
• Diabetes
• Obesity
• Lack of physical activity
• Illicit drug use
• Sickle Cell Disease

Prevention measures that can be taken are:

• QUIT SMOKING IMMEDIATELY
• Talk with your doctor about your blood pressure
  • Are you at high risk and what can you do to improve it?
  • Improving your stress level makes a huge impact
• Eating healthier
  • Cut out foods with high fat, sugar, and salt levels
  • Include more fiber
  • Eat more fruits and vegetables
  • Lower your red meat consumption
• Make sure you are getting enough exercise DAILY
  • The weekly recommended amount is 150 minutes, but I recommend aiming for 30-60minutes/day

Men’s Health Week Day 3: Mental Health

Did you know that men account for roughly 75% of all suicide cases in the U.S.?! It is currently the 7th leading cause of death among men.

Photo by Andrea Piacquadio from Pexels

The biggest roadblock for men in treating their mental health is not a lack of resources, it’s the stigma male culture has created in seeking help. For decades, men have held themselves to a standard of, “don’t cry, toughen up, or simply don’t be a little bitch about it”. All this “macho” talk has really done is hurt male mentality into thinking that showing signs of emotions equate to being weak.

This outdated sense of thinking couldn’t be more wrong.

If we don’t change the discussion on men’s mental health soon it’ll continue to kill us off at the alarmingly fast rate that it has been for years now. I can honestly say one of the best decisions I made after my accident was saying I needed help and seeing a counselor. I always considered myself to be a mentally strong individual, but this injury was life-changing and I knew I had met my match. 

In the first few months, I thought I had it under control and was doing fine, but then there came a point where I started having more anxiety-panic attacks and bouts of depression brought on from my accident.

My counselor was able to walk me through difficult memories and emotions that I didn’t know how to process. She provided excellent outsider views of a situation she was not intimately involved with, to begin with. This is the thing I loved most about seeing someone for my mental health, outsider perspective.

I’m fortunate to have a loving partner and family whom I can talk to about mental health, but the problem is, they’re family. Their opinion is in nature biased, not wrong, but inherently biased. The beauty of a therapist/counselor is that they don’t know you like family. I felt it made a huge difference in conversation and how I felt afterward for the better.

I still strongly recommend speaking with your loved ones about your mental health, but know that adding a counselor or therapist to the mix is also a great idea. If keeping things “manly” is your concern, I urge you to check out Man Therapy. Dr. Rich Mahogany’s site is packed full of information and resources and takes a great and unique spin on making therapy for the manly-man.

Top 5 Mental Health disorders among men are:

• Depression
• Anxiety
• Bipolar Disorder
• Psychosis and Schizophrenia
• Eating Disorders

People you can talk to or resources for information include:

• Therapists- excellent sources to reach out to in helping you in a wide array of mental health disorders. You can often find many that specialize in specific disorders so best to call and ask when you schedule.
• Counselors- The same goes for counselors, very knowledgable, and skilled in helping you problems-solve your issues.
• A priest or any clergy people- Great source for someone to talk to for those with religious backgrounds
• Community Centers– They may have mentors available whom you can speak freely and spend time with.
  • They also usually have great resources on where to find someone to talk to if no one is available.
• Hotlines- These are great for both anonymity and immediate access.
  • For a list of Phoenix-based and national resources check out my Outreach Centers and Hotlines Page

In the meantime try adding these to your daily routine to help boost your mental strength and clarity.

• Yoga- Even if you suck at it, as I do, try it. Take 20-30 minutes a day to just clear your head, stretch out your muscles, and check-in with yourself. I promise you’ll be glad you did.
• Meditation- If you have the time, couple your yoga and meditation together. I was never someone who did meditation regularly, but now I do. It helps me distress, recharge, and clear my head when it’s spinning with 600 thoughts at a time. I feel like we all may be getting that feeling more often than usual with the current state of the world. Taking the time to meditate and distance yourself from the chaos of the world is huge and has an amazing effect on your health, mood, and energy.

Men’s Health Week Day 4: Prostate Cancer and Health

Prostate cancer is the #2 leading cause of cancer deaths for men. About 1 in 7 men will be diagnosed with prostate cancer.

So, what is a prostate, who has one, and why is it important? Glad you asked.

For starters, only men have a prostate and it is a walnut-sized gland located just under the bladder wrapping around the urethra. Its importance is to produce a white-milky fluid that combines with a man’s semen during orgasm. Thus resulting in what is more commonly referred to as cum.

Although the risk of having prostate problems is low, should problems occur, it could affect urination and sexual function due to its location in the body.

3 Main Prostate Conditions are:

• Prostatitis- this can be caused by an infection or inflammation of the prostate
  • Common symptoms include urination problems like the inability to go, increased frequency, or pain.
  • Even pain or discomfort when ejaculating is possible
• Benign Prostatic Hyperplasia- this basically means your prostate is getting too big
  • This could essentially cause it to kink off your urethra making it difficult to pass urine.
    • Risk of getting BPH increases in men over the age of 60
• Prostate Cancer- Results from cancer cell growth inside the tissue of the prostate gland

Who should be screened for prostate cancer?

• Recommended screening is for
  • Men ages 50s-70s
  • African-American Men
  • Men with a family history of prostate cancer

How is prostate health monitored or screened?

There are three ways in which your doctor can monitor and screen your prostate for either cancer or baseline health.

• PSA- A PSA is simply a blood test that measures for a protein-specific antigen (PSA) that is produced by the prostate and prostate cancer.
  • In a healthy prostate, the level would be very low.
• DRE- A DRE, or digital rectal exam, is when your doctor inserts a finger into your rectum so they can feel the prostate for any enlargement or abnormal bumps
• Biopsy- This is a minor procedure in which tissue is taken from the prostate itself and examined in a lab for cancer.

What can you do to prevent prostate cancer?

Healthcare providers stress the importance of maintaining a heart-healthy diet, as well as consistent physical exercise.

Photo by Ponyo Sakana from Pexels

• QUITE SMOKING IMMEDIATELY — anyone else noticing a trend here with smoking?
• Lower your consumption of heavy red meats
  • Replace them with plant-based protein sources
  • Pumpkins and tomatoes provide excellent sources of nutrition that may aid in preventing prostate problems
• Lower your fat, sodium, and sugar intake.
  • Try locating one thing in your diet and start by either cutting it out completely or in half.
  • Little changes add up and encourage you to continue making more changes in your nutrition

If you think you, or someone you know, might be at high risk for developing prostate cancer talk to your primary doctor to see if they recommend getting screened. If an enlarged prostate is an issue check out this video on helpful tips to try and shrink it before undergoing surgery.

Early detection is always the key to quicker interventions and better outcomes in the long run.

Men’s Health Week Day 5: Skin Cancer

Here’s a scary fact for you. 1 in 5 Americans will develop some type of skin cancer by age 70!

The great news is, it’s very VERY preventable.

Although the numbers may seem low, the impact of skin cancer can be very detrimental to your health. In the U.S. alone, more than 9,500 people are diagnosed with skin cancer each day and more than 2 people die from it each hour.

The first line of attack on skin cancer prevention is limiting your sun exposure while also using sun protection. Secondly is early detection and monitoring. Thankfully, in today’s ever-evolving technology world, we have smartphones to help us in the tracking process.

The Medical Futurist has compiled an extensive list of smartphone options to help patients answer questions, track potential skin problems, and work with dermatologists through the many apps. In our new norm of telehealth, the advanced technology of the skin tracking apps makes it a great tool for keeping in-patient visits low and your skin safe.

Know Your Skin

In 1975, the Fitzpatrick Skin Type classification was developed. If you’re unsure of your skin type, click here to take the quiz and find out! Knowing your skin type will help you better understand your risk factor level for skin cancer as well as what prevention is best suited for your health.

Ways to prevent skin cancer

Completely avoiding the sun is your best bet for avoiding skin cancer, but let’s be realistic, that’s like telling a fish to avoid water. Decrease your sun exposure by following these tips:

• Seek shade as much as possible, especially during peak sun hours from 10 am-4 pm
  

  Photo by Andrea Piacquadio from Pexels

• AVOID tanning beds
  • The lights in tanning beds are a known carcinogen to humans
• Try to keep covered up with clothing, hats, and sunglasses that block harmful UV rays
• Perform a head-to-toe inspection of your skin, especially parts that are exposed to more sunlight than others each month.
• Visit a dermatologist once a year for a more thorough professional head to toe inspection
• Use some type of sunscreen DAILY
  • Use it on your face, hands, arms, and your ears

Which sunscreen is best and how much do I need?

• Use a broad-spectrum sunscreen is recommended with AT LEAST 15 SPF for everyday wear
• For those who are outside more often, professionals recommend a water-resistant product with at least 30 SPF
• The recommended amount is roughly 1 ounce of sunscreen applied to your body
  • Apply 30 minutes before sweating, swimming, or direct sun exposure
• Reapply every 2 hours or after swimming/sweating.
• Included here is a list of healthcare professional recommended products to protect your skin from the sun.

If you’re like me and live someplace warm where the sun rarely has a day off, then daily sun protection is already part of your routine. No matter where you live, it should already be a part of your routine.

If you don’t live down south or in the desert, the sun still can have damaging effects on your skin when you’d least expect it. Even on cloudy overcast days the sun’s harmful UV rays can penetrate through and have long-term effects on your skin. Other sources that pose risks as well are reflections through windows, off the water, and even off the snow in some form or other can have harmful effects on your skin. Ever gone snowboarding and wondered why you got a burn on your face? It’s from the reflection off the snow, not because you were shredding major powder, bruh.

Men’s Health Week Day 6: High Blood Pressure

In closing out this article and Men’s Health Week, I wanted to touch on a health topic that plays an important role in almost all the previously mentioned health topics from this week.

High blood pressure, or hypertension, can be brought on by a variety of factors. For some people, it’s due to a poor diet, lack of exercise, smoking, drinking, or even stress to name a few. When our blood pressure is high consistently as opposed to sporadically, like when you get scared in a scary movie briefly, it poses many health concerns.

The chart below is provided by the American Heart Association

The two biggest health issues it can lead to are stroke and heart disease.

As we learned earlier this week, stroke and heart disease have a huge impact on men. With high blood pressure being the largest contributor to both of these issues, it’s greatly important men talk to their doctor about their blood pressure. As men get older, it puts us at a greater risk of developing hypertension. (1)

Ways to Prevent High Blood Pressure:

• QUIT SMOKING ASAP!

• Maintain a healthy weight
  • Doing this through daily exercise not only lowers your chance of developing high blood pressure but strengthens your heart as well.
  • Consult your physician as to what they recommend as a healthy weight for your height and to gain clearance before starting any exercise programs.
• Modify your diet
  • Lower your blood pressure simply by changing your eating habits.
  • Follow a diet that is low in salt, sugar, and heavy fats to improve the health of your arteries and prevent them from thickening from plaque buildup.
• Get enough sleep
  • Men suffer from terrible sleep habits, especially as we age.
  • This is largely in part to lifestyle changes like nicotine use, alcohol, and caffeine.
    

    Photo by Andrea Piacquadio from Pexels

  • Lastly, as men age, we’re more prone to developing obstructive sleep apnea. This can greatly affect your quality of sleep and leave most people feeling unwell and tired after sleeping all night due to the lack of oxygen they take in when sleeping. If you’ve been told you snore, I recommend discussing obstructive sleep apnea with your doctor.
• Lower your stress and anxiety
  • High stress and anxiety levels only contribute to making your blood pressure rise and stay high for prolonged periods.
  • Incorporate daily activities like meditation, yoga, or even simple breath-control exercises to help lower your stress and in return lower your BP.

Foods to Add to Your Diet

Photo by Daria Shevtsova from Pexels

• High fiber foods– Fresh fruits, vegetables, and seeds are an excellent sources of fiber
• Potassium-rich foods– bananas, avocados, and mushrooms are great sources of potassium
• Dark leafy greens– spinach and kale are excellent sources of folate, try replacing lettuce with either of these two.
• My personal favorite, dark chocolate. 
  • Make sure it’s eaten in moderation and not highly processed or loaded with sugar or salt.

Get inspired this week. Take control of your health, or the health of a man in your life, for the better.

With so many factors affecting our health as men, it can be quite overwhelming trying to remember them all and keep track of them. As a guy, I totally get it, it’s tough sometimes.

Finding that perfect balance between nutrition, exercise, work, sleep, and socializing isn’t easy.

That’s where I come in to play. If you’re finding it hard to:

• Maintain a consistent workout routine
• Make smart food choices
• Balance a busy schedule
• Find time to relax, unwind, and recharge

I’m here to help YOU.

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Together we’ll discuss what you find you’re struggling with health-wise and how I can help you improve your overall health. With a detailed health assessment and customized workout plan you’ll be able to:

• Maintain a routine workout schedule
• Improve your nutrition intake
• Balance your work life and social life
• Make time for yourself each day

If you’re ready to get started on improving your quality of life, REGISTER FOR YOUR FREE 30-minute health assessment today.

I look forward to working with you!

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noah.bernard

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I'm a Registered Nurse with a passion for helping people lead a mentally, physically, and sexually healthy life. Sign up for your personalized health plan on my home page and be sure to grab your free copy of my 5-Minute Booty Builder Guide

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