Good morning, this is your Wellness Wake Up Call with Kristin Bogdonas, nutrition and wellness educator with University of Illinois Extension.
In June, Men’s Health Month is celebrated across the United States. The goal throughout the month is to bring awareness to men's health issues, including how to prevent and advocate for early detection and treatment of chronic health issues. Men are less likely to seek medical treatment compared to women, and according to the Centers for Disease Control and Prevention, men live five or six years less than women.
So, what’s the difference in nutrition for men versus women? Generally, men have more muscle mass and a larger body than women which means they require slightly more calories and have different nutrient needs. Good nutrition provides the body energy, and weight management prevents chronic diseases such as type 2 diabetes, stroke, metabolic syndrome, different types of cancer, and osteoarthritis.
Let’s talk about a few ways to improve men’s overall health:
#1. Go beyond meat and potatoes! Don’t get me wrong…potatoes are delicious and provide fiber, complex carbohydrates, potassium, and vitamins; however, consider branching out to deep green vegetables and other vivid colors such as orange, red, and yellow, which all contain phytonutrients that help the body fight disease.
Do you love red meat? You can still enjoy red meat, but smaller portions are key. Keep in mind, red meat tends to be higher in saturated fat. A diet high in saturated fat has been shown to increase the risk of heart disease. Try a five- to six-ounce burger on a whole-grain bun with a side of sauteed vegetables. Save red meat for special occasions and consider adding a variety of proteins beyond red meat to your weekly menu, such as poultry, fish, and also plant-based proteins like beans or lentils. The good news, protein, iron, and zinc are found in various meat and plant-based options. Eat more foods rich in zinc to help your body make more testosterone. Plant sources to focus on for zinc would include beans, lentils, nuts/seeds, mushrooms and kale. If you are eating a variety of foods, you should be getting an ample amount of zinc in your diet.
#2. Find ways to cut back on alcohol and tobacco use. While moderate alcohol consumption may have some health benefits, it's essential to be mindful of how much you're drinking and its potential impacts on your health and well-being.
For one thing, they’re full of empty calories. A six-pack of beer can add an extra 900-1200 calories to your diet. Set a personal limit of no more than two drinks a day. Secondly, excessive drinking can lead to ED or erectile dysfunction and decreased libido. Take care of your sexual health by keeping your alcohol intake in check.
Just like alcohol, tobacco can hurt your health. Men are already at a higher risk of heart disease compared to women. According to the CDC, adding tobacco to the mix quadruples the risk of heart disease. Additionally, tobacco can affect fertility in men and contribute to ED. Tobacco in any form is linked to a lower sperm count.
#3. Schedule regular health screenings and check-ups. Prevention is key to maintaining good health. Schedule regular check-ups with a healthcare provider for screenings and assessments tailored to your age, family history, and lifestyle factors. This may include screenings for conditions such as high blood pressure, high cholesterol, diabetes, and certain cancers. Additionally, don't neglect your mental health—seek help if you're experiencing symptoms of stress, anxiety, depression, or other mental health concerns.
This week, be your own health advocate and make an appointment for an annual check-up or to be screened for other health issues of concern. You can also be an advocate for the men in your life and encourage them to take preventative action. Knowledge is power and visiting your doctor even when you feel fine is a fantastic proactive step in improving and managing your overall health.
Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided by Lisa Peterson, nutrition and wellness educator with University of Illinois Extension.
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SOURCES:
Murphy, S.L., Xu, J., Kochanek, K.D., & Arias, E. (2018). Mortality in the United States, 2017 [PDF file]. Retrieved from https://www.cdc.gov/nchs/data/databriefs/db328-h.pdf
Men: Take Charge of Your Health. (2024).U.S. Department of Health and Human Services. MyHealthfinder. https://health.gov/myhealthfinder/doctor-visits/regular-checkups/men-take-charge-your-health#take-action-tab
Duyff, Roberta. L. Complete Food and Nutrition Guide. Academy of Nutrition and Dietetics, 2017.
