Prevention

Prevention is key when it comes to men's health. Men must take time to look after themselves and be aware of lifestyle adjustments that have significant positive impacts on overall health, reduce health risk, warn about potential problems and increase longevity.

Eat a healthier diet

A healthy balanced diet is essential for overall health. A main meal should consist of three-quarters vegetables, beans or grains and one-quarter meat, fish or protein, try to choose water over other beverages.

Reduce salt intake and try to avoid too many sugar rich and processed foods.

Less than 25% of men eat the recommended 5 a day. Most fruit and veg contains necessary nutrients, is low in calories and is high in fibre, ideal for maintaining or attaining a healthy weight. Aim to eat at least 5 portions of fruit and veg per day with these practical tips:

Add bananas or berries to breakfast cereal
Cook more meals from scratch
Blend vegetables and beans to make soups and sauces
Keep a well-stocked and easily accessible fruit bowl

Be more physically active

Making time for physical activity is very important for overall health. Maintaining a physically active lifestyle reduces the risk associated with many physical and mental illnesses including, heart disease, diabetes and depression. Aim to be active for at least 30 minutes every day with these practical tips:

Try cycling, jogging or walking part of the journey to work
Always take the stairs or walk up the escalator
Get active at lunchtime – try walking or jogging with a colleague
Allocate some time every evening for exercise – it's good for body and mind

Learn to relax

Men are more likely to avoid and ignore mental and emotional issues than women. Not dealing with stress from work, family, relationships or finances can cause or worsen physical conditions.

Men must equip themselves with healthy strategies for coping with life's ups and downs.

Get adequate sleep every night
Practice mindfulness
Practice controlled breathing
Always ask for help when needed
Talk to your doctor or someone you trust if you find stress overwhelming

Drink alcohol in moderation

A glass of wine with dinner or a pint of beer after work can become a normal part of day-to-day life.

As well as contributing to unhealthy weight gain, alcohol has been linked to several chronic diseases, including some cancers.

It's ok to have an occasional drink, but aim to drink in moderation with these practical tips:
Drink slowly – enjoy your drink and avoid downing it too quickly
Drink smaller measures
Finish a drink before topping up – helps keep track of quantity consumed
Dilute drinks – add tonic water to spirits or lemonade to lager
Drink a glass of water between alcoholic drinks

Did you know?

Late presentation to health services leads to many male health problems becoming untreatable.

Stop smoking

If you smoke, stop today. Cigarette smoking damages almost every organ of the body, causes many diseases, and reduces the health of smokers in general.

On average, smokers will die 10 years earlier than non-smokers. By quitting, smokers lower their risk for smoking-related diseases and can add years to their lives.

Speak with your doctor or local smoking cessation group for advice and help on quitting.

1 week of quitting	The carbon monoxide in your body decreases to lower levels and the amount of oxygen in your blood increases to normal levels Your ability to smell and taste will improve Your breath, hair, and clothes will smell better
1 month of quitting	Your blood circulation and heart function will improve Your lungs may also begin to clear, allowing you to breathe more easily Coughing caused by smoking will begin to decrease You’ll be able to exercise and perform physical activities without feeling as winded Your teeth and fingernails will stop yellowing
1 year of quitting	Your risk for heart disease is lowered to half that of a smoker’s Your heart attack risk drops dramatically
5 years of quitting	Your risk of having a stroke is significantly reduced Your risk of cancers of the mouth, throat, oesophagus, and bladder is cut in half. Cervical cancer risk falls to that of a non-smoker.
10 years of quitting	Your risk of dying from lung cancer will drop to half that of a smoker’s Your risk of getting other types of cancer also decreases
15 years of quitting	Your risk for heart disease will be at the same level as that of a non-smoker Your risk of developing other conditions, such as arrhythmia, will be reduced to normal levels.

Your International Health Insurance Cover

It is important that men attend regular routine check-ups with their doctor, let the
doctor know if they are experiencing any changes (no matter how insignificant) and speak with the doctor about preventative tests.

Don’t put off visits to the doctor, if you are experiencing health problems or need help making healthy lifestyle changes, call your doctor today.

“Make use of the comprehensive insurance coverage of preventative care that Allianz offers – it is updated regularly to include all internationally recognized and cutting edge measures to stay healthy and lead a happy and worry free life.”

Dr Ulrike Sucher
Medical Director, Allianz